Arms 9/11/2025

Today Derek and I trained arms. It was a lot of cable work for starters. Here is the workout:

• Rope pushdowns: 3 sets to failure.
  
• Rope OH extensions: 3 sets to failure.
  
• EZ bar seated pushdowns: 3 sets to failure.
  
• True preacher curls: 3 sets to failure.
  
• Cable curls: 3 sets to failure.
  
• Spider curls: 2 unilateral, 2 bilateral: to failure.
• Wrist cruls, both directions for 3 sets.
  
• Wrist roller for 3 sets.
  
• Bike HIIT: 8 reps.
• Elliptical 10 minutes.
  

This genearted a good pump. Tomorow is legs .. can't wait.

My weight this morning was 185.7 and bodyfat was 10+%.

Total steps yesterday was 16,148.

~ Rick