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B2

deadlift: 2x9x275
leg extensions: 1x10x259
leg curls: 1x10x220
incline barbell: 2x8x15
flat dumbell bench: 1x10x140 <- gonna go up to 150 next time
front raises: 1x10x20
rev. grip pressdowns: 1x8x70
wide grip pullups: 2x7
incline curls: 2x8x40
wrist curls

I'm still trying to get my forearms bigger but they really arent increasing in size. Strength is going up, but they havent gotten any bigger.

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6', 212 lbs, ~15% BF

Hows strength ant? are the weights moving more easily lately?

strength is certainly gettin up there too. I have to up the weight on at least one exercise every workout. and I always end up getting more reps in on a few exercises than I did the last time. so I'm gettin stronger slowlyl but surely

Ant, working your grip will help your forearms grow. If your grip can handle it, put a towel on the bar during deadlifts and other pulling movements. That'll directly work the forearms on it's own.

If your really concerned try behing the back wrist curls in addition to what ever else you want to do. Much more comfortable and will allow you to use MUCH heavier weight and high reps...treat your forearms like traps. Maybe try reverse curls.

Once you start getting into lower reps and working more on strength your forearms may respond more on their on or additional training may have more effect. It could be that right now your just not into heavy enough weight to significantly stress them.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

alright, thanks a lot. I started using gloves about a month ago too, so putting the towel in there will add a good extra circumference to have to hold onto.

Cool. Apply the same logic to the behind the back curls, btw. The great thing is the bar is hanging so that's going to work the grip plus make the exercise that much tougher..I guarantee you'll be able to do less but it'll pay dividends.

A2G squats: 2x10x160 (I'll go to 165 next time)
leg curls: 1x9x230
flat bench press: 2x8x160
incline dumbell press: 1x10x140
side laterals: 1x9x25
skullcrushers: 1x8x80
chinups: 2x9,8
wide g. rows: 2x9x120
preacher curls: 1x8x75
dumbell shrugs: 2x8x170

the only reason I couldnt do more reps with the shrugs was because along with the rows and curls, I had the towel wrapped around the bar like eric suggested. I definitly was able to feel more stress put on my forearms; it became a lot more difficult to grip. I forgot to do that with the chinups, but I will next time.

I also did 2 sets of behind the back wrist curls. I didnt use a towel with those because I wanted to get a feel for what I'd be doing with just the bar (and gloves). After a few more times with the behind the back curls, I'll throw a towel around the bar and up the work on the forearms.

Play it by ear. If it means your gonna sererely cut into reps you could skip the towel on shrugs and maybe after your workout do a dead hang from a chin-bar with towel. On the ohter hand it will strengthen your grip very quickly so that can only help you.

If your grip is shot for shrugs but you're wanting to do the wrist curls you could try Hise shrugs using a calf-raise machine or even a barbell. That way your grip won't be involved at all. But it's not gonna matter much in the long run .

it wasnt much of a problem with the shrugs that I used the towel. shrugs arent that important to what I'm working towards now, and I am more concerned with forearms anyway, so I think personally I'd rather lose some reps on shrugs while boosting the stress on forearms

I think that's very wise . Your traps will come up with deadlifts and such. And if not you can blast them pretty easy later on.