Arms 6/4/2025

We did all supersets for arms today. Well, at least for biceps and triceps. I'll just get right to the workotu:

The workout follows:

  • Superset: JM Press and alternating DB curls. 2 sets to failure+. JM presses were new to Derick and it has been forever for me. It sure generated a great pump, quickly.
  • Superset: Unilateral Rope Pushdown and concentration curls. 2 sets to failure+. The last set was a drop set.
  • Superset: OH Tricep extensions and Precher curls (Hammer machine). 3 sets to failure+ with a drop on the last set.
  • EZ bar push down and EZ bar curls: this was a myorep set for 5 rounds, all to failure+.
  • We did a few sets for forearms .. wha a burn.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 12 minutes.

My skin felt like it was stetched thin around my upper arms. What a great workout and super pump.

My food intake yesterday:

  • Pre-workout I had a servings of yogurt with a 20g of blueberries and a scoop of MCT powder and 10g of Equip protein.
  • Meal 1 was Liver, oysters, ground bison, 4 eggs, tallow, butter, and a serving of yogurt.
  • Meal 2 was 4 eggs, ground bison, s slice of cheese, a square of dark chocolate, tallow and butter.
  • Meal 3 was a bison sirlon steak, 4 eggs, tallow, butter, a slice of cheese, a square of dark chocolate, and a serving of yogurt.

Macros for the day:
Calories: 3104
Protein: 222g Carbs: 39.5g
Fat: 236g

My weight this morning was 184.6 pounds (still up) and faet at 16.6 pounds. Total steps yesterday was 22,088. That was a lot of steps.

~ Rick

Rick Cartwright