Arms 5/ 23/2025
I moved to more cable work for triceps today. It really fet great and the pump was super. Here is the details:
- Rope pushdown: 2 sets to failure+.
- EZ bar pushdown: 1 set to failure+.
- Overhead Rope extensions: 2 sets to failure+.
- True tricep machine: 2 sets to failure+.
- Machine dips: 2 sets to failure+.
- EZ Curls: 3 sets failure+.
- Seated inclune curls: 2 sets to failure+
- True preacher curls: 2 sets to failure+.
- Myorep style superset: Crosshing cable PD + True Preacher x5 sets with 30 seconds between each superset (no rest between PD and curls).
- Sled HIIT / Sprints: 10 minutes / 8 reps.
- Elliptical 13 minutes.
A little more volume today but it felt great. A friend, Derick is back in the gym. I did take time to help spot him on a couple of lifts. I think he is going to join me for my leg workout tomorrow. That is exciting .. forced reps for legs incoming.
My food intake yesterday:
- Pre-workout I had a servings (about 170g) of yogurt with a scoop of protein and 30g of blueberries (just helping consume them for my wife .. I know, but they will be gone soon). Post workout I added a second serving of yogurt but no protein.
- Meal 1 was 230g of grond bison/beef mix (100g of beef, 130g bison), 4 eggs a slice of cheese (18g), 13g of bison liver, 13g of oysters and 4 eggs.
- Meal 2 was 230g of grond bison/beef mix (same ratios), 4 eggs and a slice of cheese (18g).
- Meal 3 was 230g of 230g of piedmonteese sirloin steak and 4 eggs
- About 3 hours before going to bed I had a serviing (170g) of yogurt and a scoop of protien.
Macros for the day:
Calories: ~2805
Protein: 309.7g (I want to bring this down a little).
Carbs: 40g (6g fiber) .. a little high for carnivore buit it is what it is.
Fat: 157.9g
My weight this morning was 183.8 pounds (down .2lbs from yesterday). Total steps yesterday was 14,857.
~ Rick