Arms 6/24/2026

I did 16 sets today. The pump was great, but the volume was more than I needed. Here is the details of the workout:

• Machine dips: 5 sets of 10 to 12. Weight was up.
  
• Push downs: 5 sets of 10 to 12 with 5 more pounds.
  
• OH Extensionsa; 5 sets of 10 to 12. Weight was up today.
  
• True seated curls: 5 sets of 10 to 11 reps but with 5 more pounds.
  
• Hammer preacher curls; 6 sets of 10 to 12. Same weight.
  
• Cable curls: 5 sets of 10 to 12.
  
• Overhand Forearm: 5 sets of 20 reps. I increased by 5 pounds today.
  
• Underhand: 5 sets of 20 reps with 5 extra pounds. .
  
• Roller for 5 sets.
  
• Bike HIIT for 8 reps.
  
• Elliptical for 15 minutes.
  

My weight this morning was 186.1 pounds with 13.0 pounds of fat. Not sure what that was yesterday but this seemed right.

I had a total of 17,536 steps yesterday.

~ Rick