Forearm pump

[dna9488]

Today was pull day and I must say, never had a forearm pump like this in a long time. I focused on going heavy on back


First was cable rows for 5 sets:

1st set: 60lbs for 12 reps
2nd set: 120lbs for 12 reps
3rd set: 150lbs for 10 reps
4th set: 200lbs for 6 reps
5th set: 200lbs for 5 reps


Than i went on and did preacher curls

1st set: 15lbs for 13 reps
2nd set: 25lbs for 11 reps
3rd set: 25lbs for 11 reps
4th set: 25lbs for 9 reps


I saw the lat pull downs were free so i jumped on that

1st set: 80lbs for 13 reps
2nd set: 150lbs for 10 reps
3rd set: 170lbs for 8 reps
4th set: 170lbs for 7 reps
5th set: 200lbs for 5 reps

After this they were burning. I loved it, pulsating nicely I was happy

Also noticed how drained and I was, now i had to focus on my traps so i went over to the hex bar

1st set: 90lbs for 13 reps
2nd set: 180lbs for 11 reps
3rd set: 180lbs for 10 reps
4th set: 180lbs for 9 reps


At this point i noticed that i was lifting more than what i was doing 2 weeks ago. Here is the post i made before: Great workout

I am gaining a little here and there, still staying between 238-240. Not happy about that.

[ROCKILLER]

I never get much forearm pump when I do back. Do you wrap your thumbs around the bar or just hook your 4 fingers around it?

[dna9488]

Originally Posted by ROCKILLER

I never get much forearm pump when I do back. Do you wrap your thumbs around the bar or just hook your 4 fingers around it?

When i do cable rows its wrap my fingers and thumb. When i do lat pull downs, i hook them about 60% of the time, 40% of the time my thumbs are wrapped.