Naruto's log

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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)

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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.

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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)