Arms 6/30/2025

Derick and I were felling refreshed after a day off. I guess we were in the zone because we did a little more volume today. It sure felt great and the pump didn't lie. The full workout:

• JM Press: 3 sets to failure or just shy of failure. I had nothing left but I did finish the rep. What a great starter today.
  
• Machine Dips: 3 sets to failure with a few partials. This is a different true machine than the one we have been using. It was great.
  
• Superset: Rope pushdown + rope OH extensions: 2 sets of each to failure with partials. That was intense.
  
• True machine curls: 3 sets to failure with partials.
  
• Seated curls: 3 sets to failure with a big focus on the squeeze and the stretch. Reps were a little higher.
  
• Preacher curls (true): 2 sets to failure with partials and the last as a superset with cable curls.
  
• Finisher superset: A double, double: Preacher curls + Crossing cable pushdowns. 2 sets of these 2 exercises. Wow, what a pump.
  
• wrist curls .. both ways x3.
  
• Wrist roller: 3 sets.
  
• Sled HIIT / Sprints: 10 minutes / 8 reps.
  
• Elliptical 13 minutes.
  

The pump was riping my skin when this was donw. It sure felt amazing.

Macros for yesterdays food:
Calories: 3350
Protein: 259g Carbs: 39g
Fat: 268g

My weight this morning was 184,9 and fast was 14.9.

Total steps yesterday was 17,414.

~ Rick