Arms 9/26/2025

Today was day 4 of our split so we trained arms. We will train sperately for the next 3 days before hitting legs again on Tuesday.

This arm workout was extra intense for me. I added a little caffeine pre-workout and I saw the results in the lift. I found I could push further into failure. The pump was amazing. I guess I say that a lot.

Here is the workout:

• Machine Dip: 3 sets to failure. I did a drop set for the last set.
  
• EZ pushdowns: 3 sets to failure.
  
• EZ OH extensions: 3 sets to failure.
  
• Cable curl: 3 sets to failure.
  
• Alternating DB curls: 3 sets to failure.
  
• Hammer preacher curls: 3 sets to failure. We did a stripped set on the last set. That was intense.
  
• Wrist cruls, both directions for 3 sets.
  
• Wrist roller for 3 sets.
  
• Echo bike HIIT: 6 reps.
• Elliptical 10 minutes.
  

I superseted the wrist exercises with 6 sets of pumping rear delts to generate a pump for a little specialization work.

My weight this morning was 186.4.

Total steps yesterday was 15,614.

~ Rick