Arms 4/15/2025

This was another great arm workout. I felt a good connection to the target muscles and achieved a great pump. Here is the workout:

  • Rope pushdowns: 3 sets to failure+.
  • EZ Bar Pushdown: 3 sets to failure+.
  • Tri extensions: 1 set with the rope, 2 sets with a stright bar. All to failure+.
  • Seated precher cable curl: 3 sets to failure+.
  • Superset of EZ Pushdowns and EZ cable curls. I did 10 PD's. then 10 curl, then back to the PD, and then the curl. All sets to 10 reps but near failure. The focus was on a good squeeze. I did that twice.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 13 minutes.

Great workout. I know I have a lot of room to grow in my triceps so I am pushing them hard.

My food intake yesterday:

  • Pre-workout I had a servings of yogurt with a scoop of meal replacment mix (HLTH Code). Post workout I added a second serving of yogurt, no added protein.
  • Meal 1 was 10.5 oz of ground beef / bison mix, a square of dark (100%) chocolate 4 eggs 0.5 oz of bison liver and 0.7 oz of oysters.
  • Meal 2 was 10.5 oz of ground beef / bison mix and 4 eggs.
  • Meal 3 was 10.5 oz of ground been / bison mix, and 4 eggs.
  • About 2 hour before bed I had a serving of yogurt and a scoop of protein with a slice of white, extra sharp cheddar cheese.

My weight this morning was up to 185.3 and total fat was 16.7 pounds. I did a bit of extra walking yesterday for a total of 21,451 steps.

~ Rick

WorkoutRick CartwrightWorkout