CARDIO
20 min. loopband interval HI
RUG
front pulldown 8x45 (x3)
db bentover row 8x17.5 (x2), 8x20, 6x22.5
close-grip bent over row 8x30, 6x40, 8x35, 8x30
lat machine 10x30, 8x35 (x3)
hyperextensions 15x10 (x2), 10x15
TRICEPS
1-arm db extension 8x7 (x4)
cable pushdown 8x37.5 (x3)
bentover cable extension 10x32.5, 8x32.5 (x3)
ABS
CARDIO
30 min. crosstrainer LI
DIEET & SUPPS
9u - havermout, 1 banaan, rozijnen, appelstroop, multivitaminen
12u - (preWO) 1 el sojaproteine, banaan, All-bran, efedrine, koffie
15.30u - linzen, tempeh, veggies, quinoa, kidneybonen
18u - 1 appel, 2 mandarijnen
19u - savooiekool, aardappelpuree, TVP, kidneybonen
22u - linzensoep, 1 tl lijnzaadolie
24u - 1 el sojaproteine, sojamelk
2290 kcal
vet/khd/prot 11/67/22%
totaal prot 137g
