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  • Naruto rulezz
    replied
    Training C

    Wide grip banded deadlift:
    - 85kg + groene band 6x
    - 90kg + groene band 6x
    - 100kg + groene band 6x

    Weighted dips:
    - BW + 47.5kg + groene band 1x
    - BW + 37.5kg + groene band 4x
    - BW + 27.5kg + groene band 8x

    Inverted row:
    - BW + 5kg 3x10
    superset met:
    Straigth arm lat pulldown: 25kg 3x12

    BSS:
    - BW + 10kg p.k. 2x10

    Lu side raise:
    - 6.5 2x15

    DB curl:
    - 12kg 11x, 8x
    superset met:
    Cable pushdown:
    - 18kg 15x, 12x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    RDL:
    - 100kg 8x, 6x, 6x

    Incline BP:
    - 72.5kg 3x @ RPE 7.5
    - 62.5kg 8x, 6x

    Triset:
    Chest supported DB row: 16kg p.k. 3x15
    Y-raise: 2.5kg 3x15
    DB side raise: 8kg 3x15

    One legged leg extension:
    - 8.5kg 2x20

    DB rolling triceps extension:
    - 8kg 2x15
    superset met
    Incline DB curl:
    - 8kg 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Weighted dips:
    - BW + 50kg 3x
    - BW + 40kg 6x
    - BW + 30kg 7x
    Paired met
    Weighted chin ups:
    - BW + 30kg 2x
    - BW + 20kg 3x
    - BW + 10kg 5x

    Wide grip BB hold:
    - 170kg > 150kg > 100kg > 60kg
    Elk gewicht zolang mogelijk vasthouden en gedropset.
    Superset met
    One legged standing calf raise:
    - BW + 7.5kg 3x12 L en R

    DB side raise:
    - 6kg 2x25
    superset met
    DB h-curl:
    - 17kg 4x, 3x (deload volgende week)
    superset met
    One arm overhead DB triceps extension:
    - 9kg 2x10

    Unilateral leg curl:
    - 11kg 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Wide grip deadlift:
    - 80kg 2x
    - 90kg 2x
    - 100kg 1x
    - 110kg 1x
    - 120kg 1x
    - 100kg 2x (back-off set)

    Weighted dips:
    - BW + 45kg + groene band 3x
    - BW + 35kg + groene band 5x
    - BW + 25kg + groene band 7x

    Inverted row: 2 sec hold
    - BW 3x10
    superset met:
    Straigth arm lat pulldown: 23.5kg 3x12

    BSS:
    - BW + 10kg p.k. 3x8

    Lu side raise:
    - 6kg 2x15
    superset met: One arm BB shrug: 30kg 2x15

    DB curl:
    - 12kg 2x10
    superset met:
    Cable pushdown:
    - 17.5kg 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Romanian deadlift:
    - 100kg 3x6

    Incline BP:
    - 70kg 1x
    - 60kg 10x
    - 60kg 8x

    Pull ups:
    - BW + 5.5kg 3x4
    paired met:
    DB side raise: 12kg 3x12

    One legged leg extension:
    - 7.5kg 3x15

    DB rolling triceps extension:
    - 6.75kg 2x20
    superset met
    Incline DB curl:
    - 6.75kg 2x20

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Weighted dips:
    - BW + 50kg 1x
    - BW + 40kg 5x
    - BW + 30kg 7x
    Paired set met:
    Weighted chin ups:
    - BW + 40kg 1x
    - BW + 30kg 2x
    - BW + 20kg 5x

    Wide grip BB shrugs:
    - 150kg 10x, 6x, 6x
    superset met
    Standing calf raise:
    - BW + 75kg 11x (3 sec hold en stretch)
    - BW + 75kg 2x20

    DB h-curl:
    - 17kg 2x6
    superset met
    One arm DB OH extension:
    - 8.5kg 2x12

    Unilateral leg curl:
    - 10kg 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted accommodating dips:
    - BW + 40kg + groene band 4x @ RPE 9.5
    - BW + 30kg + groene band 6x @ RPE 9
    - BW + 20kg + groene band 10x @ RPE 9

    Inverted rows:
    - BW + 20kg 3x8
    superset met
    Straigth arm lat pulldown:
    - 22.5kg 3x15

    BSS:
    - BW + 16kg 3x10

    Lu side raise:
    - 6kg 15x
    - 6kg 2x12
    superset met
    One arm BB shrug:
    - 42.5kg 10x, 8x, 8x

    Wide grip SL banded DL:
    - 70kg + groene band 2x6
    - 80kg + groene band 6x

    DB curl:
    - 10kg 2x10
    superset met
    Cable pushdown:
    - 20kg 2x10

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    RDL:
    - 100kg 3x4

    Push ups:
    - BW 20x, 15x, 10x

    Lat pulldown:
    - 30kg 15x
    - 40kg 2x12
    superset met
    DB side raise: 8kg 3x15


    One legged leg extension:
    - 6kg 15x, 20x, 20x

    DB rolling triceps extension:
    - 6.25kg 2x20
    superset met
    Incline DB curl:
    - 6.25kg 2x20


    Sinds gister wat vaste spieren bij rechterkant nek/trapezius rechts, hierdoor voelde incline BP niet fijn, dus hiervoor in de plaats push ups gedaan, en idemdito voor pull ups naar lat pulldown. Gelijk lichte deload wat geen kwaad kan.

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Weighted dips:
    - BW + 60kg 1x
    - BW + 50kg 2x
    - BW + 40kg 3x
    Paired met
    Weighted chin ups:
    - BW + 35kg 1x
    - BW + 25kg 3x
    - BW + 15kg 5x

    Wide grip BB shrugs:
    - 150kg 2x7
    - 150kg 1x6
    superset met
    Tempo standing calf raise:
    - BW + 65kg 4x15

    DB h-curl:
    - 16.5kg 8x, 6x
    superset met
    One arm DB OH tricep extension:
    - 8kg 15x, 10x

    Unilateral leg curl:
    - 20kg 6x, 5x (deload volgende week)

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted dips:
    - BW + 37.5kg + groene band 6x
    - BW + 27.5kg + groene band 7x
    - BW + 17.5kg + groene band 8x

    Inverted row:
    - BW + 17.5kg 10x, 10x, 8x
    superset met
    Straigth arm lat pulldown:
    - 20kg 3x15

    BSS:
    - BW + 14kg 3x10

    Lu side raise:
    - 6kg 3x12
    superset met
    One arm BB shrug: 40kg 3x15

    Wide grip SL DL:
    - 65kg 2x12
    - 70kg 1x6

    DB curl:
    - 9kg 2x12
    superset met
    Cable pushdown:
    - 15kg 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    RDL:
    - 90kg 3x8

    Incline BP:
    - 66kg 6x @ RPE 8
    - 56kg 11x, 8x @ RPE 8.5

    Weighted pull ups:
    - BW + 5.5kg 6x, 6x, 4x
    Superset met
    DB side raise: 12kg 3x10

    One legged leg extension:
    - 3.5kg 25x
    - 5kg 25x, 20x

    DB rolling triceps extension:
    - 6kg 2x20
    superset met
    Incline DB curl:
    - 6kg 2x20

    A) L-sit 2x15
    B) Banded crunch 2x20 (dikkere rode elastiek)

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Weighted dips:
    - BW + 55kg 1x
    - BW + 45kg 3x
    - BW + 40kg 5x
    Paired met
    Weighted chin ups:
    - BW + 33kg 1x
    - BW + 23kg 3x
    - BW + 13kg 6x

    Wide grip BB shrugs:
    - 150kg 3x6
    superset met
    Standing calf raise:
    - BW + 65kg 4x10

    DB h-curl:
    - 16kg 9x
    - 16kg 6x

    Unilateral leg curl:
    - 17.5kg 2x10

    F-walk:
    - 40kg 58 seconden

    Leave a comment:


  • Naruto rulezz
    replied
    Sinds weekje plaats ik m'n workouts op Youtube, mocht men het leuk vinden te abonneren: Victory Coaching

    Leave a comment:


  • Naruto rulezz
    replied
    Training C
    Weighted dips:
    - BW + 35kg + groene band 6x
    - BW + 25kg + groene band 8x
    - BW + 15kg + groene band 10x

    Inverted row:
    - BW + 15kg 3x10
    superset met
    Straight arm lat pulldown: 17.5kg 3x15

    Bulgarian split squat:
    - BW + 8kg 15x
    - BW + 12kg 2x12

    Lu side raise:
    - 5kg 16x
    - 6kg 2x10
    superset met
    One arm BB shrug: 40kg 13x, 12x, 12x

    Wide grip SL deadlift:
    - 52.5kg 12x
    - 55kg 12x
    - 60kg 12x

    DB curl:
    - 8.75kg 2x12

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    RDL:
    - 85kg 3x10

    Incline BP:
    - 65kg 6x
    - 55kg 12x
    - 55kg 6x

    Weighted pull ups:
    - BW + 5kg 3x6
    Paired met
    DB side raise: 11kg 3x15

    One legged leg extension:
    - 2.5kg 25x
    - 3kg 2x25

    DB rolling triceps extension:
    - 5kg 2x20
    superset met
    Incline DB curl:
    - 5kg 2x20

    L-sit 2x12
    superset met
    Banded crunch 2x25 (blauw)

    Leave a comment:

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