Legs:
Single leg curl:
4x10
SLDL (barbel):
4x12
Squat:
5x8-12
Standing calf raise:
5x12-15
Legpress (voeten laag/smal):
3x10
Leg extentions:
3x15 + 1x dropset
Seated calfraise:
4x10
Cardio?
Voeding, donderdag 17-03-2016:
7:00 2 koppen koffie
9:00 1 kop koffie
11:00 75g havermout + 30g whey delicious + 5g rozijnen + multivit + vit D
12:30 150g rijst + 125g kipfilet + 125g spinazie + grapefruit
15:00 150g rijst + 125g kipfilet + 125g spinazie
Pre-workout: 8g 1M.R (rood)
Post-workout: 20g whey iso + 1 scoop Amino-X + banaan
18:15 200g chocoladepoffertjes

(IIFYM) (~700kcals)
19:00 35g nightprotein
~2295kcals, E/K/V = 180g (31%) / 255g (45%) / 60g (24%)