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Sunday, April 02, 2006

Free Day, day 7

Today is freeday , but yesterday was shoulders and tri's. It is also the end of week 1 of a new exercise routine aimed at gaining mass. Heavier weights and lower reps is the game, pain is the name,lol.
Anyway yesterday's routine was tough, but due to technical difficulties on my part, it should have been tougher. I left out a routine!
The routine:
Over the shoulder boulder holder and triceps:
Shoulder press warm up on the machine:
10,8,5,3 reps at 50, 50, 75, 80 lbs
The real deal shoulder press
8,8,8 reps at 100 lbs, the last 8 bumped to 110
Uptight and upright rows:
8,8,8 reps at 80 lbs each
Front raises on the machine:
10,10,10 reps at 30, 32.5,35 lbs
The technical difficulty rear dumbbell rasies:
0,0,0 reps at 0 lbs for 3 cals burned over forgetting about them
Triceps pushdown on the machine:
10,8,8, only got 6,8,8 reps at 70, 60, then somehow 70 lbs!
Triceps extensions on the machine:
10,10,8 reps at 50,60,62.5 lbs
Well there you have it! The rotation is an 8 day one though, so Monday I'll finish off with calves.
The fuel ratios
Cals for the day 3145 at a 41p/43c/16f split.
Have a great Sunday!


  • At 2:19 PM, Blogger Jess said…

    Enjoy that free day! You've earned it! (As if you're not in the midst of a feeding frenzy now! :P )

  • At 8:21 AM, Blogger Big Mofo said…

    So how are you feeling, overall ?

    Are we still friends ? LOL.

  • At 1:23 PM, Blogger FV Tom said…

    Good job, Troy! That looks like an awesome workout.

    Thanks for the cow update. I was really confused for a bit.


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