Arms 5/27/2025

I didn't expect to train with Derick today but he is syncing his workout split to mine and he did triceps today and light bicepts. I killed both. This workout was super intense and ended with a super pump. He was super pumped too. Success.

The workout follows:

  • True machine dips: 3 sets to failure+ with a drop set on the last set.
  • Rope Pushdown: 2 sets to failure+.
  • EZ bar pushdown: 1 set to failure+ with a drop.
  • EZ bar OH extensions: 2 sets to failur+.
  • EZ bar curls: 3 sets to failure+.
  • Incline bench curls: 3 sest to failure+, set 3 was a drop set.
  • True machine preacher curls: 2 sets to failure+.
  • Myorep style superset: Crosshing & Preacher curl: 5 rounds.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 13 minutes.

This was super intense and my arms are shot.

My food intake yesterday:

  • Pre-workout I had a servings of yogurt with a 20g of blueberries and a scoop of MCT powder
  • Meal 1 was differt today. I used a serving of yogurt with a raw eggs, butter, ½ avocado, bison liver and oysters.
  • Meal 2 was 4 eggs, bison liver, oysters, a can of sardines, a scoop, butter and tallow.
  • Meal 3 was a 12 oz ribeey and butter

Macros for the day:
Calories: 3026
Protein: 217g Carbs: 49g
Fat: 223g

My weight this morning was 183.3 pounds (slightly up from yesterday). Total steps yesterday was 15,507.

~ Rick

WorkoutRick CartwrightWorkout