Vandaag thuiswerken, dus tussendoor even trainen.
Push:
Banded single arm fly:
Green band: 20, 15, 15, 12 (
warmup)
Barbell floorpress ss dumbbell floor fly's:
42kg: 25, 20, 20, 20, 20 ss 10kg: 15, 15, 15, 15, 15 (
best pittig in superset)
Barbell close grip floorpress ss alternate dumbbell floorpress (tricep):
42kg: 15, 15 (
pittig), 15 (
2 licht forced) ss 10kg: 18 (
TUT), 15 (
idem), 15 (
pff)
Single arm banded side raise ss Single arm banded pushdown:
Green band: 20 ss green band: 20
Yellow band: 12, 12 (
super zwaar) ss Yellow band: 15, 12+12 overhead met twee armen (
pumped)
MP ss dumbbell frontraise (chest focus):
42kg: 12 (
2f.), 12 (
idem), 14 (
4 pushpress) ss 10kg: 18, 18 (
4 flink forced), 16 (
2f.)
Rating: (
prima workout, pittig die mp's als laatst)
En de geplande voeding..
Voeding, dinsdag 09-06-2020:
7:00 2 koppen koffie
8:00 2 koppen koffie
Pre-workout: 1.5 scoop Noxipro (
CTC labs)
Intra-workout: 1 scoop M.P.S (
Dymatize nutrition) + 5g creatine
11:00 50g havermout + 30g whey isolaat (
XXL) + 5g rozijnen + 4 passievruchten
+ multivit + vit D
13:15 100g basmati rijst + 125g kipfilet + 125g spinazie
15:15 125g kipfilet roasted paprika + 100g mexicomix
17:15 30g whey isolaat (
XXL)
19:15 Kip Siam
(~750kcals)
20:30 30g nightprotein (
XXL)
~1855kcals, E/K/V = 200g (
42%) / 185g (
39%) / 40g (
19%)