Personal training / advice

Jun 7, 2012
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Didn't know that Bomber but I know loads of guys with tendinitis and they're all big guys with poor shoulder mobility so that makes perfect sense.

Maybe get some cheap elbow sleeves too mandy
 
Reactions: mandela
May 25, 2013
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Didn't know that Bomber but I know loads of guys with tendinitis and they're all big guys with poor shoulder mobility so that makes perfect sense.

Maybe get some cheap elbow sleeves too mandy
Yeah I was quite surprised it actually worked. I had tried everything, elbow sleeves helped for a bit, the magnesium too helped make it less painful for a while, but it was only when I started doing shoulder dislocates, scapular press ups and scapular pull ups before each pressing session plus this weird stretch everyday where you kneel in front of a bench with your elbows on the bench with a light bar in your hand and push your head down between your arms that it really cured my elbow tendonitis. I went from having throbbing pain for at least 6-7 months to now no pain at all. I haven't even done a deload in about 3 months where before I was doing it every 4-5 weeks to allow my elbows to heal.
 
Jan 31, 2017
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What the fuck...that's exactly what it is.

  • Tenderness on the outside of the elbow.
  • Morning stiffness of the elbow with persistent aching.
  • Soreness of the forearm muscles.
  • Elbow pain is worse when grasping or holding an object (a sign that active inflammation is present because of the tendinitis)
Just googled that. Now, how the fuck do i get rid of this?
I had it years ago when I used to go to a commercial gym.

I don't think I ever cured it tbh, just kinda reset my body in terms of strength.

I was literally doing 21's with just the bar for a couple of week, then adding 0.5kg to each side, after a couple of month the ache had gone and my lifts were back to normal.

I never tried the magnesium tbh I'd never heard of it in this way before.

I don't think it goes in its own tbh.
 
Jan 31, 2017
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Started a pull up challenge.

Day 1: 3,2,1,1.

I repeat the cycle 3 days a week, then the next week I up everything by 1, so I'll go 4,3,2,2 etc.

I've started form the lowest level to iron out any issues with form.
 
May 31, 2012
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Started a pull up challenge.

Day 1: 3,2,1,1.

I repeat the cycle 3 days a week, then the next week I up everything by 1, so I'll go 4,3,2,2 etc.

I've started form the lowest level to iron out any issues with form.
That’s almost pointlessly easy to start with, but going on what you’ve said I’d be struggling badly by week 7/8.

Pullups are level with OHP in terms of exercises that I barely seem to improve at, no matter how often I do them.
 
Jan 31, 2017
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That’s almost pointlessly easy to start with, but going on what you’ve said I’d be struggling badly by week 7/8.

Pullups are level with OHP in terms of exercises that I barely seem to improve at, no matter how often I do them.
See whilst it might seem pointlessly easy I don't think I could do much more than 7 in one go anyways, so it's just breaking it down. And getting used to doing sets of pull ups 3 times a week.

In theory I'll be doing 12 sets a week so hopefully the increase each week will seem like nothing.

That's the theory anyways.

Another thing as well is I like starting these challenges when pointlessly easy as I do them on my rest days so I don't mind them being pointless because by the time it's worthwhile it's part of my routine.
 
May 31, 2012
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See whilst it might seem pointlessly easy I don't think I could do much more than 7 in one go anyways, so it's just breaking it down. And getting used to doing sets of pull ups 3 times a week.

In theory I'll be doing 12 sets a week so hopefully the increase each week will seem like nothing.

That's the theory anyways.

Another thing as well is I like starting these challenges when pointlessly easy as I do them on my rest days so I don't mind them being pointless because by the time it's worthwhile it's part of my routine.
Any pullups is a good thing, mate. I just look at the schedule that you always seem to get with these programs and it blows my mind how fast the normal person must progress compared to me. I reckon I was two years going from 5 reps to 9 reps, doing them fairly consistently as well.
 
Jan 31, 2017
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Any pullups is a good thing, mate. I just look at the schedule that you always seem to get with these programs and it blows my mind how fast the normal person must progress compared to me. I reckon I was two years going from 5 reps to 9 reps, doing them fairly consistently as well.
I'm hoping between this and the pressups my core will improve enough to have a direct impact on my proper lifts.
 
May 25, 2013
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Bench 2 rep max test today, managed 89kg which felt easy so got cocky and tried 2 reps with 93kg which is only 2kg less than my PB and managed 1 rep easily, 2nd rep I failed. But pretty happy with the result. I'm sure next week I'll at least equal my PB while at a lower body weight so a pretty happy with my progress.

Bench 2 rep max test @89kg 2 reps completed / @93kg 1 rep completed
Bench 3x2 @75kg / AMRAP @75KG 5 reps completed / AMRAP @75kg 5 reps completed
Paused Bench 7x2 @54kg
Incline Bench 3x6 @58kg superset with DB Shoulder Press 3x6 @13kg
Paused Lateral Raise 3x12 @6kg superset with Lying Rear Delt Flyes 3x12 @10kg
DB Flyes 3x12 @20kg superset with Dips 3x12 @10kg
 
Last edited:

mandela

CHB Führer
May 16, 2013
23,087
10,319
Scotland
Couple of weird workouts over the last couple of days as I nurse my AIDS.

Squats, BB hip thrusts, bench, OHP on Tuesday.
Front squats, RDLs, BORs, Inc bench, Landmine pushes on Wednesday.

Feeling it today, man.

My weight has shot right back up to around 170/1 from 165, ffs. In a matter of weeks. I don't look much bigger though so hoping it's mainly just creatine as I started back on it in exactly that time frame. Seems a lot of weight though. Maybe a little bit of fat in there as from the 21st of Oct to 4th Nov I worked out only 3 times and none of them were great sessions.
 
Jun 3, 2013
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Another milestone reached, got 3x5 done on DB flat bench with 30kg, onwards to 32kg I go.

I'd suggest taking steroids for anyone that's trying to keep up with my progress, clearly I'm some sort of genetic FREAK.

Can't wait for next week when I can't even get the 32s up ffs.
 
Reactions: mandela
Jan 31, 2017
1,223
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Couple of weird workouts over the last couple of days as I nurse my AIDS.

Squats, BB hip thrusts, bench, OHP on Tuesday.
Front squats, RDLs, BORs, Inc bench, Landmine pushes on Wednesday.

Feeling it today, man.

My weight has shot right back up to around 170/1 from 165, ffs. In a matter of weeks. I don't look much bigger though so hoping it's mainly just creatine as I started back on it in exactly that time frame. Seems a lot of weight though. Maybe a little bit of fat in there as from the 21st of Oct to 4th Nov I worked out only 3 times and none of them were great sessions.
Same thing happened to me Mon.

But it messed with my head so I stopped taking it.

Once down to my target weight I'll start on that mono hydrate goodness.
 
Jan 31, 2017
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Another milestone reached, got 3x5 done on DB flat bench with 30kg, onwards to 32kg I go.

I'd suggest taking steroids for anyone that's trying to keep up with my progress, clearly I'm some sort of genetic FREAK.

Can't wait for next week when I can't even get the 32s up ffs.
I can do reps of 12 with 25kg dumbells, not tried 30s tbh.
 
Jun 3, 2013
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I can do reps of 12 with 25kg dumbells, not tried 30s tbh.
Maybe about the same then. I do two hypertrophy sets around the 3 sets of 5, so one before and one after. Today I did 24x10 as a nice wee warm up for the first set and then 26x9 as the last set.

Although the small increments seem to make a big difference for me, I'm pretty confident I could rep 28kg double the amount I can do 30.
 
Jun 3, 2013
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Has anyone used wrist wraps? I've noticed the last few sessions getting a bit of wrist pain doing pressing movements. Probably due to the enormous weights that I'm moving about these days.

Just wondering if they make a difference at all. I don't think my wrists are necessarily weak, they're definitely not the reason why I'll fail on a lift, but the bit of pain is worrying. I'd rather try to prevent it from happening now instead of trying to power through it and possibly make it worse.
 
Jun 7, 2012
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Has anyone used wrist wraps? I've noticed the last few sessions getting a bit of wrist pain doing pressing movements. Probably due to the enormous weights that I'm moving about these days.

Just wondering if they make a difference at all. I don't think my wrists are necessarily weak, they're definitely not the reason why I'll fail on a lift, but the bit of pain is worrying. I'd rather try to prevent it from happening now instead of trying to power through it and possibly make it worse.
I use them, if you get some I'd reccomend medium stiffness, I like using them on squats too, feels so much more stable.
 
Reactions: Smudger
May 25, 2013
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Deadlift session today, went as planned though the grip on my right hand seemed to be struggling for some reason, felt that was the limiting factor on my AMRAP sets and max test more than anything else. Been a while since my grip has been an issue, but I am lifting more than I have in a long time. Might be down to my straps they are looking a little worse for wear, pretty sure they are going to snap at some point.

Deadlift 2 rep max test @144kg reps completed
Deadlift 3x2 @125kg / AMRAP @125kg - 3 reps completed / AMRAP @125 kg - 3 reps completed
Squats 7x2 @80kg
B Stance Squats 3x6 @43kg superset with Narrow Grip Pull Ups 3x6 @15kg
Single Leg Extensions 3x12 @19kg superset with RDL's 3x12 @35kg
Pull Ups 3x12 @7kg superset with EZ Bar Curl 3x12 @21kg
 
Jun 7, 2012
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Hoping to hit my first pb in about 8months tomorrow, 142.5kgx11 on bench, that would be 1 rep up on previous best and possibly set me up to chip 190kg soon. Not massively excited by the gym right now, been going a lot less but I'm excited to try that.
 

Presuming Ed

Doddle
Oct 17, 2017
1,241
1,270
Is there any validity in the 'gotta eat soon after exercising' concept? I'm referring to cardio specifically.

Just had a killer 36 min skipping, press up and jogging intervals session, back home at 11am and not that hungry.

Must've done at least 200 press ups mixed in during that. skipping is the tick-tock, directly jogging up and down the beach after press ups for cardio

Ate last night around 8pm and trying to go for 16 hour min fasts.

Talk me through it.
 
May 25, 2013
5,863
2,323
Is there any validity in the 'gotta eat soon after exercising' concept? I'm referring to cardio specifically.

Just had a killer 36 min skipping, press up and jogging intervals session, back home at 11am and not that hungry.

Must've done at least 200 press ups mixed in during that. skipping is the tick-tock, directly jogging up and down the beach after press ups for cardio

Ate last night around 8pm and trying to go for 16 hour min fasts.

Talk me through it.
Nutrient timing isn't deemed as important as it once was thought from what I've read and been told. Though this is specifically talking about resistance training rather than cardio.

The idea that you should eat after a workout is mainly if you have worked out in a fasted state, for example, got up, not eaten breakfast and worked out or run. But if you've had a pre workout meal then needing a post workout meal makes no significant difference.

Though personally I like to eat after every workout, simply because your blood sugar will likely be low after exercise and you'll feel a lot better once you've eaten.
 
Reactions: Presuming Ed