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I havent been keeping any record of it, but I'm mainly trying to eat as much as I can all the time. Doing my best to focus on protein of course, but I'm still keeping as much grains/pasta, fruits and veggies in there too. havent been cutting out fats either.

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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

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.

this is from yesterday:

A3


A2G squats: 2x9x160 (went up 5 lbs)
leg curls: 1x10x220 (need to go heavier)
flat bench press: 2x9x155
incline dumbell press: 1x10x140
side laterals: 1x8x25
skullcrushers: 1x8x85
chinups: 2x9,8
wide g. rows: 2x10x115 (I'll probably go to 120 or 125 next time)

I cut out preacher curls today because the all the pulls I had done already had felt really solid and I didnt feel like I needed to hit the biceps alone.

I'm also definitly seeing my lats getting wider and thicker since the start of the 8-10 rep cycle.

this is from two days ago, on tuesday:

B3
deadlift: 2x9x275
leg extensions: 1x10x259 <- the machine is maxed out, not good
leg curls: 1x10x230 <-went up 10 lbs
incline barbell: 2x8x150
flat dumbell bench: 1x8x160 <- jumped from 140 to 160 because there arent any 75 lb dumbells, but it worked out well
front raises: 1x10x20
rev. grip pressdowns: 1x8x70
wide grip pullups: 2x8,7
incline curls: 2x8x40
wrist curls

I'm still working on getting my forearms bigger but nothin seems to have much of an effect on them.
I've noticed my diet hasn't been very well designed because in order to take in as many calories as I can, a lot of times it ends up being sort-of junky food. I'm replacing those things in my diet with more fruits and veggies.

This completes the 2nd full week of the 8-10 rep cycle. I'll probably go another full week to a week and 1/2.

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.