Upside Down Training - Day 4 - Upper Body
5-10 Minutes Cardio and Stretching Routine
Shoulder Stability (before as a warm-up), did this yesturday so skipped it today
Light Weights and Slow Tempo
60 Seconds between Supersets
Barbell Shrug 2x20 at 60 lbs.
Dumbbell Shrug 2x20 at 20 lbs.
Seated Barbell Wrist Curls 2x20 at 30 lbs.
Seated Reverse Barbell Wrist Curls 2x10 at 30 lbs. (should have been 20 reps but i broke my left wrist a year ago(i have a screw in it) and couldnt continue for higher reps)
Supinated Incline Dumbbell Curls 2x15 at 15 lbs. (forearms hadnt recovered so couldnt curl any higher weight)
Reverse Barbell Curls 2x10 at 30 lbs. (again my grip gave out before i could continue)
Supine Close Grip Bench Press 2x15 at 40 lbs.
Tricep Pressdown 2x15 at 40 lbs.
Lying Dumbbell Rear Lateral Raise 2x15 at 15 lbs.
Plate Lateral Raise 2x15 at 10 lbs. plates (at one point my forearms went totally numb and went cold only lasted for the rest period)
Close Grip Pulldown 2x12 at 105 lbs. (grip really started to fail me here)
Dumbbell Pullover 2x15 at 25 lbs.
Incline Dumbbell Chest Press 2x15 at 20 lbs.
Dumbbell Flye 2x15 at 15 lbs. (grip utterly failed on last set, almost couldnt rack the 15’s cause my hands wouldnt work, thats just sad)
I again took the Spike energy tab and again i am very pleased with the way i felt and didnt feel while taking it, only thing slowing me down was muscular failure not actual physical exhaustion. I am still kinda mellowed out on it.
I also took my Surge Recovery with milk this time, it was exactly like Nestle Chocolate Nesquik in taste, mixability, and texture. My only fault and that was my error not the products was i added the milk on top of the powder and my blender bottle couldnt dislodge a good portion of the powder on the bottom, i just took a spoon to it then it mixed great.
After this workout i am sure that my gripping strength will skyrocket and maybe add some mass to my skinny forearms. My gripping strength has always been one of my short falls to heavier lifting, so i see this as a good foundation to really jump start my forearm development, and aide in my journey to heavier lifts.