Naruto's log

[Naruto rulezz]

Training C

Weighted dips:
- BW + 53,5kg 3x1
- BW + 54kg 1x1

One arm DB row:
- 20kg 2x12
- 25kg 2x10

BSS:
- BW + 10kg 3x10

DB side raise:
- 10kg 4x12

Glute/hyperextension:
- BW + 27.5kg 2x15
- BW + 30kg 1x15
Superset met
Lying DB reverse fly:
- 16kg 2x16
- 16kg 1x10

BB seated calf raise:
- 92.5kg 2x20
Superset met seated tibia raise 2x25 met 8kg

[Naruto rulezz]

Training B

Conventional DL:
- 80kg 6x
- 100kg 6x
- 110kg 6x
- 120kg 3x

Incline BP:
- 45kg 3x8 @ RPE 4/4.5/5
(deload)

Pull ups:
- BW + 11kg 4x2
Paired met
DB side raise: 8.5kg 4x15

Zercher squat:
- 40kg 2x6

Spider hammer curl:
- 8kg 12x
- 10kg 12x
- 10kg 10x
Superset met
Two arm OH extension:
- 12kg 25x
- 14kg 20x

Hanging knee raises: 45x

[Naruto rulezz]

Training A

Squat:
- 100kg 1x
- 76kg 6x, 6x, 3x

Military press:
- 45kg 3x4, 1x3
Paired met
Weighted neutral grip chin ups 2 sec hold:
- BW + 7kg 3x6, 1x4

Wide grip BB shrugs:
- 65kg 25x
- 75kg 25x
- 85kg 15x

Unilateral leg curl:
- 13.75kg 3x15

Weighted accommodating dips:
- BW + 25kg + lichtgroen en lichtrood 2x2 @ RPE 6

One legged calf raise:
- BW + 5kg 2x15
- BW + 5kg 2x12

Tibia raise: 8kg 4x25

[Naruto rulezz]

Training C

Weighted dips:
- BW + 52.5kg 2x @ RPE 9.5
- BW + 52.5kg 2x1 @ RPE 9.5/9

One arm DB row:
- 18kg 20x
- 18kg 18x
- 18kg 2x15

BSS:
- BW + 10kg 3x8

DB side raise:
- 8kg 4x20

Glute/hyperextension:
- BW + 26kg 3x20
Superset met
Lying DB reverse fly:
- 16kg 2x15
- 16kg 1x18
- 18kg 1x10 (bonus)

BB seated calf raise:
- 90kg 4x25
Superset met seated tibia raise 4x25 met 6kg

[Naruto rulezz]

Training B
Conventional DL:
- 80kg 4x
- 100kg 4x
- 110kg 4x
- 120kg 2x

Incline BP:
- 67.5kg 3x2 @ RPE 7/7/8

Pull ups:
- BW + 10kg 4x4
Paired met
DB side raise: 8.25kg 4x15

Zercher squat:
- 40kg 2x4

Spider hammer curl:
- 8kg 20x
- 8kg 2x18
Superset met
Two arm OH tricep extension:
- 10kg 25x
- 12kg 20x

Hanging knee raise 40x