Arms 4/28/2025

It is arm day and I did it with supersets. Another great pump. Here is the workout:

  • Superset Rope pushdown + Robe Curls: 3 sets to failure+.
  • Superset: Rope OH Extensions + Seated Cable curls. 2 sets to failure+. I had the bench fasting away from the machine to get a deep stretch. This was great.
  • Superset: EZ Bar pushdown + True preacher curl: 2 sets to failure+.
  • Superset: Unilateral cable pushdown + Seated true curl. 2 sets to failure+.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 12 minutes.

In addition to squeezing holds after each set, I added hold onth negitive to some of my sets after failing (duing partials).

My food intake yesterday:

  • Pre-workout I had a servings of yogurt with a scoop of protein. Post workout I added a second serving of yogurt, no added protein.
  • Meal 1 was 6 oz of salmon, 4 eggs and a square of dark chocolate.
  • Meal 2 was 10 oz of ground beef / bison mix and 4 eggs.
  • I had my yogurt and protien early, swapping it with meal 3 .. so I will just call thi smeal 3.
  • Meal 4 was 10 oz of ground beef / bison mix and 4 eggs.
  • Close to bed I had more yogurt and a RTD protein. This was crazy but I was hungry.

My weight this morning was 183.5 and total fat was 16.5 pounds. I did 17,942 steps yeterday.

~ Rick

WorkoutRick CartwrightWorkout