Training A
Squat:
- 100kg 1x
- 71kg 3x8
Military press:
- 35kg 3x8 @ RPE 6.5/6.5/7
- 35kg 1x10 @ RPE 9.5'ish
Paired met
Weighted neutral grip chin ups:
- BW + 40kg 1x
- BW + 30kg 2x
- BW + 20kg 4x
- BW + 10kg 5x
Wide grip bb shrugs:
- 126kg 4x8
Unilateral leg curl:
- 11.5kg 3x15
Weighted accommodating dips:
- BW + 13kg + licht rood 12x @ RPE 8.5, 8x @ RPE 6.5
One legged calf raise:
- BW + 1.5kg 4x15 L en R
Naruto's log
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Training C
Weighted dips:
- BW + 22.5kg 10x @ RPE 6.5
- BW + 22.5kg 10x @ RPE 7
- BW + 22.5kg 10x @ RPE 8.5
- BW + 25kg 10x @ RPE 9
Pendlay row:
- 65kg 4x8
Tempo BSS:
- BW 3x6
(3 sec down, 2 sec hold, 3 sec up)
Unilateral arnold press:
- 17kg 8x
- 13kg 12x
Paired met
Unilateral lat pulldown:
- 22.5kg 2x8
Glute/hyperextension:
- BW + 20kg 20x, 20x, 25x
Superset met
Lying DB reverse fly:
- 10.75kg 3x25
BB seated calf raise:
- 71kg 4x30
Superset met tibia raises 4x25
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Training B
Conventional deadlift:
- 120kg 1x
- 100kg 10x
- 100kg 2x
Incline BP:
- 61kg 10x @ RPE 8.5
- 61kg 6x @ RPE 9
- 61kg 6x @ RPE 9.5
- 61kg 4x @ RPE 7.5-8
BW pull ups:
- BW 13x, 10x, 9x, 8x, 7x
Paired met
DB side raise: 4.5kg 30x, 30x, 25x, 20x, 20x
Zercher squat:
- 25kg 2x10
Superset met
DB pullover:
- 12kg 2x15
BB curl:
- 21.5kg 13x, 8x, 8x
Superset met
Rope pushdown:
- 5.5kg 30x, 20x, 16x
F-walk:
- 16kg p.k. 150 stappen
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Training A
Squat:
- 100kg 1x
- 70kg 3x8
Military press:
- 32.5kg 3x8 @ RPE 5/6/6
- 32.5kg 1x12 @ RPE 9.5
Paired met
Weighted neutral grip chin ups:
- BW + 37.5kg 1x
- BW + 27.5kg 2x @ RPE 8.5
- BW + 17.5kg 3x RPE 8.5/9
- BW + 7.5kg 5x @ RPE 8.5
Wide grip shrugs:
- 125kg 3x8
- 125kg 1x6
Unilateral leg curl:
- 11kg 3x15
Weighted accomodating dips:
- BW + 12.5kg + light band 12x @ RPE 7.5, 10x @ RPE 8.5
One legged calf raise (2 sec stretch en hold)
- BW + 1kg 4x15
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Training C
Weighted dips:
- BW + 21kg 3x10 @ RPE 6.5/7, RPE 7.5, RPE 8
- BW + 23.5kg 10x @ RPE 9.5
Pendlay row:
- 65kg 4x7
Wat lunges, knieën wat gevoelig dus op gevoel gedaan. Vanaf volgende week weer rustig gaan loaden
Unilateral arnold press:
- 16.75kg 12x
- 12.75kg 15x, 12x
Paired met
Unilateral lat pulldown:
- 21.75g 12x, 10x, 10x
Glute/hyperextension:
- BW + bb (20kg) 3x15
Superset met
Lying DB reverse fly:
- 10.5kg 3x25
BB seated calf raise;
- 70kg 4x30
Superset met
Tibia raises 4x25
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
One legged back extension:
- BW 2x15
BB shrug:
- 150kg 8x, 6x, 5x
superset met
Neck curl:...-
Kanaal: Trainingslogjes
5 uur geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining B
Barbell bulgarian split squat:
- 20kg 10x
- BW 10x
Zercher SL rack pull (pin 1):
- 70kg 2x6...-
Kanaal: Trainingslogjes
2 dagen geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining A
Safety bar 'atg' squat:
- 75kg 10x
- 75kg 2x7
Wide grip BTN lat pulldown:
- 25kg 21x
- 25kg...-
Kanaal: Trainingslogjes
4 dagen geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
One legged back extension:
- BW 2x12 L en R
BB shrug:
- 150kg 5x, 5x, 4x
superset met
Neck...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining B
Zercher squat:
- 90kg 2x1
Zercher SL rack pull:
- 60kg 2x10
Bench press:
- 80kg 3x1...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining A
Safety bar squat:
- 72.5kg 3x10
Incline chest supported BB row:
- 20kg 2x20
Wide grip BTB...-
Kanaal: Trainingslogjes
1 week geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining C
Deficit deadlift:
- 130kg 1x
- 130kg 2x
- 130kg 3x
BB shrug:
- 130kg 10x
- 160kg 30...-
Kanaal: Trainingslogjes
2 weken geleden -
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door Lelystad020Slechte gear op internet gekocht, test e werkt voor geen meter. Hebben mensen tips hoe je wel aan goede gear komt?
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Kanaal: Anabolen
2 weken geleden -
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Antwoord op Naruto's logdoor Naruto rulezzTraining B
Zercher squat:
- 80kg 1x
Erg last van hamstring spierpijn, waardoor squatten minder vloeiend ging.
Zercher...-
Kanaal: Trainingslogjes
2 weken geleden -
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