Arms 5/27/2025
Good arm workout today but not as intense. Today Derick had an off day. The intensity felt a little lower but maybe that was mental. Here is the arm workout today:
- Rope OH extensions: 3 sets to failure+. Great starter.
- EZ bar pushdown: 3 set to failure+. The 3rd was a drop set.
- Seated Tri Pushdown machine: 3 sets to failure+.
- Cable curls: 4 sets, last 3 to failure+. The weight was too light on the 1st set.
- Hammer precher curl: 3 sest to failure+.
- Alt DB Curls: 3 sets to failure+ and the last was a drop set.
- Myorep style superset: Crosshing
- Sled HIIT / Sprints: 10 minutes / 8 reps.
- Elliptical 13 minutes.
I finished with a great pump and well worked arms. I did post a video to instagram with the workout details and some photos. Let me know what you think.
My food intake yesterday:
- Pre-workout I had a servings of yogurt with a 20g of blueberries
- Meal 1 was 123g of grond bison, 2 eggs, 13g of bison liver, 16g of oysters, a can of sardines, a scoop of MCT powder, butter and tallow.
- Meal 2 was 123g of grond beef, 1 duck egg, 1 goose egg and a slice of cheese (20g). a square of 100% dark chocolate, butter and tallow.
- Meal 3 was 2 80/20 beef patties and 20g of butter.
Macros for the day:
Calories: ~2943
Protein: 210g
Carbs: 35.8g
Fat: 217.5g
My weight this morning was 183.6 pounds (slightly up from yesterday) buit my fat was at 16.5 which is trending down. . Total steps yesterday was 12,489 which is below my target of 15,000 min..
~ Rick