CARDIO
20 min loopband interval HI
SCHOUDERS (repsxkg)
db shoulder press 8x15, 6x15, 6x15
db Arnold press 8x10 (x3)
db lat raise 10x5, 10x6, 10x6
db front raise 10x6 (x3)
cable lat raise 8x10, 8x7.5 (x2)
cable rear lat raise 8x10, 8x7.5 (x2)
TRICEPS
EZ skullcrushers 8x20 (x2), 6x20 (x2)
close grip bench 10x20 (x2), 8x20 (x2)
db tri extensions 8x17.5 (x3)
ABS
CARDIO
30 min. crosstrainer LI
DIEET & SUPPS
8u - havermout, 1 banaan, rozijnen, appelstroop, multivitaminen
11.30u - 2 boterhammen, hummus, 1 appel
14u - (preWO) 1 el sojaproteine, 1 banaan, All-bran, ephedrine + koffie
17.30u - (postWO) bruine rijst, linzen, tempeh, veggies, kidneybonen
20u - linzensoep, 1 appel, 1 mandarijn, 1 tl lijnzaadolie
22u - 1 el sojaproteine, sojamelk
2062 kcal
vet/khd/prot 11/66/23%
totaal proteinen 133g
