Week 3 – Wednesday – Forearms Workout

Dated: Wednesday, 16th February, 2011
Venue: Home (Since Gym was closed)
Body Parts Trained: Forearms
Training Duration: 1 hr 15 minutes (Morning)
Training Partner: SA_Hardtarget
Photographer: SA_D@ddy
Total Exercises: Eight
Feeling before the workout: Had no pain in right shoulder, and was feeling much better after a good night sleep. Training Forearms have always been a piece of cake for me, and I’m always into training this body part.

Workouts (Keep on reading)
Dumbbell Curls
Sets: 2 sets (Warming up the arms)
Repetitions:          15 – 12
Weight (Kg):           2  – 2

Barbell Curls
Sets: 2 sets (Warming up the arms)
Repetitions:          8 – 10 reps
Weight (Kg):            20 Kg (Didn’t have a barbell with weight lower than this at home)

Dumbbell Wrist Curls
Sets: 6 sets
Repetitions:        15 – 15 – 15 – 12 – 12 – 10
Weight (Kg):          2 – 2 – 8 – 8 – 8 – 8

Barbell Wrist Curls
Sets: 3 sets
Repetitions:          10 – 8 – 8
Weight (Kg):          20 Kg for all sets

Reverse Wrist Curls (with Dumbbells)
Sets: 3 sets
Repetitions:          15 – 12 – 8
Weight (Kg):          2 – 2 – 8

Reverse Wrist Curls (with H.B, see legend at the end of this page)
Sets: 3 sets
Repetitions:          25 – 30 – 30
Weight (Kg):          2 – 2 – 3

Reverse Barbell Curls
Sets: 3 sets
Repetitions:          5 for each set
Weight (Kg):          20 Kg

Barbell Wrist Curls (with secret technique)
Sets: 3 sets
Repetitions:          10 – 8 – 6
Weight (Kg):          20 Kg for all sets

My calorie intake

1 Banana before workout (Finally got one!)
500ml of Water during workout
4 Eggs in total, after workout

My feeling after the workout

Satisfied with the workout plan, however, there is still a long way to go. Had little to no pain in my right shoulder.

Fun Fact

My Partner; SA_Hardtarget was reminding me about the pain I felt in my right shoulder the other day, whenever I would lift the barbell.

SA_Daddy just sat there and watched us train the whole time. At the end of the workout, we were both posing in front of the mirror, and he began to take pictures of our arm development. So, we both hit different poses such as Straight Arm pose, Front Double Biceps Shot, and other Forearm poses.

Legend
H.B = Hercules Bar