Arms 5/2/2025

Arm day is not a day to take it easy .. I killed my arms today. Here is the workout:

  • Rope pushdown: 2 sets to failure+.
  • EZ bar OH extensions: 2 sets to failure+.
  • Stright bard pishdown: 2 sets. I went heavy on these and did a double drop for both sets.
  • Long D handle reverse grip pushdown to failure then reverse grip and go to failure+.
  • Concentration curls> 2 sets to failure+.
  • Hammer preacher curls: 2 sets to failure+.
  • Seated EZ bar cable curls: I did a double drop for 2 full sets to failure.
  • Seated DB curls; 1 set to failure+.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 13 minutes.

I am still feeling the pump from this workout.

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 10 oz of ground bison / beef mix, 0.4 oz of bison liver, 0.5 oz of oysters, a can of sardines, 4 eggs and a square of dark chocolate.
  • Meal 2 was a large beef steak, 4 eggs and a slice of cheese.
  • I had my yogurt and protien (a double serving) about 2.5 hours before bed.

My weight this morning was 183.2 and total fat was 16.5 pounds. I did 19,709 steps yeterday.

~ Rick

WorkoutRick CartwrightWorkout