Arms 6/17/2025

Derek and I are both excited about tomorrow’s leg workout but before we can get to that, we wanted to nail arms today. We did that .. here is the workout:

  • True machine dips: 3 sets to failure. I tried to pump out a few extra partial reps but this was heavy today.
  • Rope push downs: 3 sets to failure with partials.
  • OH extensions: 3 sets to failure and a drop on the last set. I used the rope on the 1st set, then the EZ bar for the last two sets.
  • EZ bar curls: 3 sets to failure.
  • Seated DB curls: 3 sets to failure. The stretch here was amazing. Great pump too.
  • True preacher curls: 3 sets to failure, with partials and a drop on the last set.
  • Cable wrist curls, both palms up and down. 4 sets of each.
  • Wrist roller: 3 sets.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 12 minutes.

Another great workout. I think @lifting2recover and I keep finding ways to make improvements in every workout. Way to go my friend.

My food intake yesterday:

  • Pre-workout I had a servings of yogurt with strawberries, blueberries, blackberries, a scoop of equip protein, and a scoop of MCT powder. Immediately post workout I had another serviing of yogurt with blackberries. On leg day I will use a powder instead of fruit. For this test I am using KARBOLYN FUEL. Long term I don’t like the ingredients but it will work for this test.
  • Meal 1 was butter, tallow, 4 eggs, sardines, and ½ an avocado, a tbsp of olive oil and a square of dark chocolate.
  • Meal 2 was 5 eggs, ground bison, butter, and tallow..
  • Meal 3 was a bison sirloin steak, 4 eggs, tallow, and butter, a slice of cheese, and s square of dark chocolate.

Macros for the day:
Calories: 3321
Protein: 226g Carbs: 75.2g
Fat: 252g

My weight this morning was 183.5 pounds and total fat was 16.5 pounds.

Total steps yesterday was 21,557

~ Rick

WorkoutRick CartwrightWorkout