BENEN
squat 10x50, 10x50, 8x60, 10x50
45 calf press 13x140, 10x160, 12x160, 10x180
Rom. deadlift 10x60, 8x70, 6x80, 8x60
squat machine 10x40, 10x50, 10x50
leg extension 8x45 (x3)
ONDERARMEN
bb wrist curl 12x20, 12x20, 10x23
bb reverse wrist curl 8x12.5, 8x12.5, 6x15
ABS
cable crunch 15x67.5 (x3)
CARDIO
40 min. crosstrainer LI
DIEET
8u - havermout, 1 banaan, rozijnen, appelstroop multivitaminen
11.30u - 2 boterhammen, hummus, komkommer, appel
14u - 1 el sojaproteine, 1 banaan, All-bran, guarana + koffie
17u - bruine rijst, tempeh, kidneybonen, veggies, appel, mandarijn
20u - linzensoep, 1 tl lijnzaadolie
22u - 1 el sojaproteine, sojamelk
2077 kcal
vet/khd/prot 11/67/22%
totaal proteinen 133g
