Arms 9/20/2025

Today was a solo arm workout. I felt rested today and the workout reflected it. It was intense and the pump was real. Here is the workout:

• Smith JM Press: 3 sets to failure.
  
• Rope OH extensions: 3 sets to failure.
  
• Rope pushdowns: 3 sets to failure.
  
• True seated curl: 3 sets to failure.
  
• True preacher curls: 3 sets to failure.
  
• Seated DB curls: 3 sets to failure.
  
• Wrist cruls, both directions for 3 sets.
  
• Wrist roller for 3 sets.
  
• Sled HIIT: 8 reps.
• Elliptical 10 minutes.
  

I superseted the 1st 6 curls with pumping rear delts to generate a pump for a little specialization work. I have been doing this for 2 weeks on most days. It feels great and I think it is helping.

My weight this morning was 186.6.

Total steps yesterday was 16,869.

~ Rick