Arms 6/17/2026

Today was 18 sets day, but three times. Here is the details of the workout:

• Machine dips: 6 sets of 10 to 13. Weight was up.
  
• Push downs: 6 sets of 10 to 12 with 5 more pounds.
  
• OH Extensionsa; 6 sets of 10 to 12. Same weight today.
  
• True seated curls: 6 sets of 9 to 12. but more weight.
  
• Hammer preacher curls; 6 sets of 10 to 12.
  
• Cable curls: 6 sets of 10 to 12.
  
• Overhand Forearm: 6 sets of 17 reps.
  
• Underhand: 6 sets of 17 reps.
  
• Roller for 6 sets.
  
• Elliptical for 15 minutes.
  

My weight this morning was 186.1 pounds with 14.9 pounds of fat.

I had a total of 11,835 steps yesterday.

~ Rick