De planning voor vandaag..
Push 1 + Rehab:
Dumbbell press:
14kg: 8 (warmup)
20kg: 8
24kg: 4x12
Straight arm pullover:
15kg: 12 (warmup)
21kg: 4x10
External shoulder rotation ss Low weight cable rows:
2.5kg: 12, 12, 12 ss 10kg: 12, 12, 12
Incline smith benchpress:
40kg: 8
60kg: 4x8
Lying dumbbell tricep extension:
4kg: 12 (warmup)
6kg: 4x12
Seated side raise (alternate):
4kg: 8 (warmup)
9kg: 5x8
Cable fly’s (high puley):
7.5kg: 12 (warmup)
12.5kg: 3x8-12
Single arm pushdown:
2.5kg: 12 (warmup)
5kg: 2x12
7.5kg: 2x8-12
Dag 24 100 rep Incline legpress (Plate-loaded. Normal stance. Gewicht inclusief slee ~53kg):
140.5kg: 100
En de voeding..
Voeding, vrijdag 13-03-2020:
7:30 2 koppen koffie
9:00 500ml verse fruit sap (AnAnaS-Meloen-Mango-Passievrucht)
11:00 50g havermout + 30g whey isolaat (XXL) + 5g rozijnen + grapefruit + multivit + vit D
Pre-workout: 11g Cocaine (Pure cut supps) + 5g creatine
Intra-workout: 1 scoop M.P.S (Dymatize nutrition)
Post-workout: 30g whey isolaat (XXL)
14:00 100g basmati rijst + 125g kipfilet + 125g spinazie
16:00 125g kipfilet roasted paprika + 100g mexicomix
18:00 35g nightprotein (XXL)
19:30 225g krieletjes + 200g doperwten + 135g schnitzel (~750kcals)
~2150kcals, E/K/V = 215g (40%) / 235g (44%) / 40g (17%)
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