Naruto's log

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  • Naruto rulezz
    replied
    Training D

    Paused safety bar squat:
    - 115kg 1x
    - ssb squat 60kg 15x

    Safety bar goodmorning:
    - 70kg 8x

    BB hang power clean:
    - 55kg 1x
    - 40kg 6x

    Wide neutral grip pull ups:
    - BW + 2.5kg 11x
    - BW + 2.5kg 2x7

    Close grip larsen BP:
    - 90kg 0x (eigenwijs en raakte de safety pin rechts, had eigenlijk 80kg 3-4x moeten doen).
    - 60kg 12x

    Chest supported kelso shrug:
    - 60kg 2x12

    Sandbag walk:
    - 75kg 32 sec

    Seated L-sit pulse: 25x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Paused zercher squat:
    - 80kg 2x2 (2 sec paused)

    Back extension:
    - BW + 10kg 20x
    - One legged back extension BW + 10kg 6x L en R

    Push press:
    - 60kg 2x
    - 60kg 1x
    - 50kg 3x
    Paired met
    Paused chin ups:
    - BW + 5kg 3x4

    Kneeling side bent:
    - stok 20x p/k
    - 20kg 10x p/k
    - 30kg 10x p/k

    Dips:
    - BW + 50kg 3x
    - Paused dips: BW + 5kg 6x (2 sec paused)
    Paired met
    Reverse grip BB curl:
    - 32.5kg 9x

    Cylinder grip: 25kg 3x L en 2x R
    Donker + blauw vingerelastiek, vinger extensie.26x L en R

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Safety bar squat:
    - 105kg 10x (VPR)

    Standing tempo calf raise:
    - BW + 2.5kg 25x
    - BW + 5kg 2x25
    Superset met
    DB side raise:
    - 6kg 2x25

    Pendlay row:
    - 95kg 3x

    Wide grip larsen BP:
    - 92.5kg 1x (PR!)
    - 82.5kg 2x

    Neutral grip chin ups:
    - BW + 2.5kg 10x

    BTN shoulder press:
    - 30kg 10x

    Gargoyle style DB preacher curl:
    - 10kg 2x8
    superset met
    Push ups:
    - BW 20x
    - BW 15x

    Crunch op bankje:
    - BW + 15kg 25x > dropset BW 25x

    Seated L-sit pulse: 20x, 12x

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Safety bar squat:
    - 130kg 1x
    - 3 sec paused ssb squat 72.5kg 3x

    Deficit DL:
    - 155kg 2x

    Weighted calf jumps:
    - 4kg elke hand 50x
    - 6kg elke hand 50x
    Superset met
    Push ups:
    - BW 25x
    - BW 15x

    Wide grip BTN lat pulldown:
    - 37.5kg 2x10
    Paired met
    DB z-press:
    - 10.5kg 2x12

    Rear delt pullapart chest expender:
    - 5 springs 9x
    Superset met
    DB shrug:
    - 25kg 40x

    DB hammer curl:
    - 16kg 8x, 7x

    Seated L-sit 'walk':
    - 2x20 (om en om, totaal 40 per set)

    Leave a comment:


  • Naruto rulezz
    replied
    Training D

    1 sec paused safety bar squat:
    - 112.5kg 3x
    - ssb squat 60kg 10x

    Safety bar goodmorning:
    - 70kg 6x

    BB hang power clean:
    - 52.5kg 2x2
    - 52.5kg 1x3

    Wide neutral grip pull ups:
    - BW + 1.25kg 12x
    - BW + 1.25kg 7x
    - BW + 1.25kg 6x
    - Towel chin ups: BW + 5kg 3x

    Close grip larsen BP:
    - 80kg 3x
    - 60kg 12x

    Sandbag walk:
    - 75kg 24 sec

    Back extension side bent:
    - BW 12x L en R

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Paused zercher squat:
    - 71kg 2x3 (2 sec paused)

    Back extension:
    - BW + 5kg 40x
    - One legged BW + 5kg 12x L en R

    Push press:
    - 55kg 2x1
    - 55kg 1x3
    Paired met
    Paused chin ups:
    - BW + 5kg 3x2 (2 sec hold bovenin)

    Kneeling side bent:
    -22.5kg 12x beide kanten

    Dips:
    - BW + 50kg 2x
    - BW 15x
    Paired met
    Reverse grip BB curl:
    - 32.5kg 8x

    Cylinder grip: 21.5kg 5x L en R
    Donker + blauw vinger elastiek 25x L en R

    Neck extension deadlift:
    - 10kg 15x
    - 20kg 6x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Safety bar squat:
    - 102.5kg 10x

    Standing calf raise:
    - BW 2x25
    - BW 20x
    Superset met
    DB side raise:
    - 6kg 2x23

    Pendlay row:
    - 95kg 4x

    Wide grip larsen BP:
    - 90kg 3x
    - 80kg 4x

    Neutral grip chin ups:
    - BW 10x

    BTN shoulder press:
    - 30kg 8x

    Gargoyle DB preacher curl:
    - 8.5kg 20x
    - 8.5kg 13x
    Superset met
    Banded pushdown:
    - rood 27x
    - rood 20x

    Crunch op bankje:
    - BW + 15kg 20x > dropset BW 30x

    Seated L-sit 'walk' (om en om) 2x15 per kant.

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Safety bar squat:
    - 125kg 2x (PR en VPR!!)
    - 5 sec paused safety bar squat 70kg 3x

    Deficit deadlift:
    - 155kg 1x

    Hatfielld ssb one legged standing calf raise:
    - 40kg 3x10
    Superset met
    Rear delt upperback chest supported DB row:
    - 16kg 2x10

    WIde grip BTN lat pulldown:
    - 35kg 2x15
    Paired met
    One arm standing DB OH press:
    - 10kg 12x 10x L en R
    One arm DB z-press 10kg 10x L en R

    Voortaan verder met de one arm DB z-press, zodat ik niet de plafon raak.

    Rear delt pullapart met chest expender:
    - 5 springs 9x
    Superset met
    Push ups:
    - BW 32x

    DB hammer curl:
    - 16kg 2x10

    L-sit 'walk' 15x om en om

    Leave a comment:


  • Naruto rulezz
    replied
    Training D

    1 sec paused safety bar squat:
    - 110kg 3x
    - SSB Hindu squat 30kg 20x

    Safety bar goodmorning:
    - 70kg 2x

    BB hang power clean:
    - 52.5kg 2x1
    - 52.5kg 1x2

    Wide neutral grip pull ups:
    - BW 10x
    - BW 8x
    - BW 7x
    - Towel chin ups BW + 2.5kg 4x

    Close grip larsen BP:
    - 72.5kg 8x
    - 72.5kg 5x

    Wide grip cehst supported BOR:
    - 40kg 10x

    Sandbag walk:
    - 75kg 33 sec

    DB side bent:
    - 30kg 15x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Paused zercher squat:
    - 71kg 2x2 (2 sec paused)

    Back extension:
    - BW + 5kg 35x
    - one legged back extension BW + 5kg 10x L en R

    Push press:
    - 52.5kg 4x
    - 52.5kg 2x3
    Paired met
    Paused chin ups:
    - BW + 2.5kg 3x4 (2 sec paused bovenin)

    Kneeling side bent:
    - stok 50x per kant.
    - 21kg 10x per kant.

    Dips:
    - BW + 30kg 9x
    - BW + 5.5kg 12x
    Paired met
    Reverse grip BB curl:
    - 30.5kg 12x
    - 20kg 20x

    Cylinder grip: 20.5kg 2x L en R
    Blob: 6.25kg 4x L en 2x R
    Donker + blauw vingerelastiek: 20x

    Neck extension deadlift:
    - 5kg 30x
    - 10kg 30x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Safety bar squat:
    - 101.5kg 10x

    One legged standing calf raise:
    - BW + 12kg 12x, 12x, 8x

    DB side raise:
    - 6kg 2x20

    Pendlay row:
    - 90kg 5x

    Wide grip larsen BP:
    - 90kg 1x
    - 80kg 3x

    Neutral grip chin ups:
    - BW + 5kg 1,2,3,4,3,2,1

    BTN shoulder press:
    - 50.5kg 1x

    Gargoyle DB preacher curl:
    - 8kg 25x
    - 8kg 10x
    Superset met
    Banded pushdown:
    - rood 25x, 12x

    Crunch op bankje:
    - BW + 15kg 2x15 > dropset BW 35x (50x totaal, alleen laatste set)

    Seated L-sit 'walk': (om en om)
    - BW 2x10 L en R

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Safety bar squat:
    - 120kg 4x (VPR)
    - 3 sec paused SSB squat 65kg 4x

    Deficit DL:
    - 150.5kg 5x (VPR)
    - 130kg 3x

    Hatfield one legged standing calf raise:
    - 40kg 3x8 L en R
    Superset met
    Rear delt upperback chest supported DB row:
    - 12kg 2x20

    Wide grip BTN lat pulldown:
    - 35kg 2x13
    Paired met
    Seated DB OH press:
    - 25.5kg 4x
    - 18kg 10x

    Rear delt pullapart chest expender:
    - 5 springs 8x
    superset met
    Push ups:
    - BW 31x

    DB hammer curl:
    - 16kg 7x
    - 12kg 13x

    Dip knee raise:
    - BW + 20kg 10x > dropset BW 20x (totaal 30 reps)

    Side plank:
    - BW 13x L en R

    Leave a comment:


  • Naruto rulezz
    replied
    Training D

    Paused safety bar squat:
    - 110kg 2x
    - safety bar hindu squat 20kg 20x

    Safety bar goodmorning:
    - 60kg 12x

    BB hanging power clean:
    - 50kg 1x
    - 50kg 2x2

    Wide neutral grip pull ups:
    - BW + 15kg 4x
    - BW + 5kg 8x
    - Towel chin ups BW 9x

    Close grip larsen BP:
    - 70kg 8x
    - 70kg 6x

    Wide grip chest supported BOR:
    - 30kg 20x

    Sandbag walk:
    - 75kg 30 sec

    DB side bent:
    - 25kg 45x L en R

    Kogel grip:
    - 10kg 1x L en R
    Last edited by Naruto rulezz; 4 weken geleden.

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Paused zercher hindu squat:
    - 70kg 3x
    - 70kg 4x

    Back extension:
    - BW + 5kg 32x
    - one legged BW 20x L en R

    Military press:
    - 51kg 4x
    - 51kg 2x2
    Paired met
    Chin ups:
    - BW + 15kg 4x
    - BW 3x5 (1 sec paused bovenin)

    Kneeling stok side bent:
    - stok 25x p/k
    - 20kg 10x

    Dips:
    - BW + 25kg 10x
    - BW + 5kg 16x
    Paired met
    Reverse grip BB curl:
    - 30kg 8x

    Cylinder grip 20kg 1x L en R
    Blob: 5.5kg 4x L en R

    Neck extension 'deadlift':
    - 5kg 15x
    - 15kg 15x
    - 20kg 10x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Safety bar squat:
    - 101kg 10x

    One legged calf raise:
    - BW + 10kg 15x, 13x L en R

    DB side raise:
    - 4.25kg 2x30 (rest paused waar nodig)

    Pendlay row:
    - 90kg 2x

    Wide grip larsen BP:
    - 85kg 3x
    - 75kg 5x

    Neutral grip chin ups:
    - BW + 25kg 2x
    - BW + 5kg 8x

    BTN shoulder press:
    - 50.5kg 1x

    Gargoyle DB preacher curl:
    - 12kg 7x
    - 10kg 12x
    Superset met
    Banded pushdown:
    - Blauw 40x
    - Blauw 23x
    - Blauw 18x

    Crunch op bankje:
    - BW + 5kg 25x
    - BW + 5kg 15x > dropset BW 15x (30x totaal)

    Leave a comment:

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