Arms 7/4/2025

I am always getting my mental game going for legs when arm day comes. I have to force myself to stay focused on arms .. but once we start it does not matter: I kill my arms. It was a great workout.

  • Cable pushdowns (ROPE): 3 sets to failure with partials.
  • Machine dips: 3 sets to failure with a few partials. This was back to my favorite machine for dips. Killer.
  • Incline bench OH Extensions: 3 sets to failure with partials. That was intense. I started with the rope, but moved to the ez bar for the 2nd and 3rd set.
  • Cable curls: 3 sets to failure with partials.
  • Cable curls: 2 sets with the ez bar and 1 set with the rope. This was to failure.
  • Preacher curls (Hammer): 3 sets to failure with partials.
  • Wrist curls .. both ways x3.
  • Wrist roller: 3 sets.
  • Sled HIIT / Sprints: 10 minutes / 8 reps.
  • Elliptical 12 minutes.

Great pump and a great workout.

Macros for yesterdays food:

Calories: 3543
Protein: 244g Carbs: 57g (too high)
Fat: 275g

My weight this morning was 184.5 and fast was 14.8.

Total steps yesterday was 23,173.

~ Rick

WorkoutRick CartwrightWorkout