Arms 7/17/2025

It is funny how at the end of every workout Derek and I look at each other and say, "that was the best workout ever" for a specific bodypart. The reality is that they just keep keeting better. This was certainly true today. Here is the details:

  • JM Press: 3 sets to failure.
  • EZ pushdown: 3 sets to failure with a few partials. I did a drop for the last set.
  • Rope OH Extension: 3 sets to failure with partials. I made the last a superset with a set of rope pushdowns.
  • Unilateral DB spidder curls. 3 sets to failure with partials.
  • Alternating DB curls: 3 sets to failure with partials. The last set was a drop.
  • Y handle cable curls: 3 sets to failure with a few partials. This felt outstanding.
  • Wrist cruls, both directions for 3 sets.
  • Wrist roller for 3 sets.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 12 minutes.

I love the pump I am getting from these workouts. Legs tomorrow.

Macros for yesterdays food:

Calories: 3524
Protein: 245g Carbs: 47g
Fat: 276g

My weight this morning was 184.1 and total fat was 16.6 pounds.

Total steps yesterday was 17,896.

~ Rick

WorkoutRick Cartwrightnetwork