Tag Archive: tendinitis


Tuesday Back and Biceps

Workouts aren’t always PR’s and rainbows.  Some days you just have to punch the clock, feel a bit of pain and just grind away.  It is an important lesson to learn, and one that wipes out most of the weekend warriors – persistency and consistency.  If you don’t stick with it, you will not change your body.  So… some workouts are just miserable.  This was the case with me on Tuesday.  No personal records, just putting in work.

Tuesday PM Back and Biceps (45-60 sec rest)

cardio 25 min warmup – lateral elliptical

spinal twists x 150

V-Bar Pulldowns:  105 x 10; 150 x 10; 225 x 10, 8, 7

1 Arm DB Row:  45 x 10; 60 x 10; 90 x 15, 12, 12

T-Bar Row:  90 x 10; 115 x 10; 155 x 10, 8, 9

Underhand Pulldowns:  225 x 6, 10, 8

Spider Curls:  25 x 10; 45 x 10; 65 x 6, 5, 4

Concentration Curls:  20 x 10; 30 x 12, 9, 11

Biceps Curl Machine:  (30 sec rest) 90 x 12; 80 x 11; 70 x 15, 13, 11; 60 x 15, 15

Cardio 25 min – Stepmill

Spinal Twists x 150

 

notes:  Maybe I am being too hard on myself, my weight for the V-Bar and DB Rows was actually good for me.  But my energy dropped out fast on the back exercises, usually I have more endurance than that.  Even worse, my tendinitis flared up in my right elbow (probably from Monday’s BB Curls), and Spider Curls just could not get going without pain.  So I did concentration curls, which supports the part of my elbow that was hurting, then I used the machines, which did not cause any pain.  I did an FST-inspired set on the machines, 7 sets in a row with 30 secs rest, you get tired fast!

 

But hey, at least the workout got done.  What about you?  Any good workouts lately?

New Toys

I had some fun stuff arrive in the mail this week!  Check it out

Fat Gripz

Fat Gripz

These are fat gripz (brand name).  You wrap them around a dumbbell or barbell to simulate a thick bar.  Holding a thicker bar makes it harder to close your hand around it (impossible actually with these, and I have big hands).  This makes holding your grip harder, so not only does it make whatever exercise you are doing harder, but it makes you work your forearms much harder.  The forearms help you maintain your grip, so this will build them up.  I thought it was a good idea, what with my forearm tendinitis, to build my forearms up a bit, put on a little size and muscle.  This will help.  so, if you see me mention these grips in an exercise, don’t be surprised if I am using a lower weight!  It is still quite hard, I promise you, just hard in a different way.

wrist straps

wrist straps

To balance out the forearm challenge, I also picked up some forearm support!  I ordered some wrist straps, I always used to borrow them in the past, but I figured I was now due.  In case I am doing an exercise with some volume, and I think my forearms will fail before the target muscle, these straps will help me keep going.  It happens – end of a work out, trying to do some stiff leg deadlifts, grip is going, so now I can keep on fighting!  They are nice and chunky too, won’t dig into my wrist.

PB2!

PB2!

And yeah, I ordered a treat, haha!  This is PB2 (pb stands for peanut butter).  Pb2 is a powdered peanut butter with very little calories (2 Tbsp are only 45 cal!!!).  So you mix the powder with some water and you get a delicious peanut butter treat!  And I tried it right away, it is DEELISHUS!  With so few calories, I mixed it with all kinds of stuff, greek yogourt, water, almond milk, unflavored protein powder, all passed with flying colours!  My fav mix is almond milk though, it creates an unstoppable creamy peanut butter that knocks you out!!  It doesn’t have the protein content of my P28 spread, but this is a great tasting treat that will slide into my macros with no difficulty!

Ok, so I also went to the gym today!

Chest & Shoulders (rest time varies)

incline fly:  (30 sec rests) warmup, 120 x 12, 8, 7

cable crossovers:  (30 sec rests)  160 x 12, 12, 12

decline bench press:  (30 sec rests) 135 x 12, 12, 12

bench press machine: (30 sec rests) 120 x 10, 10, 10, 10, 10, 10, 10

seated military press:  (minimal rest) bar x 5, 65 x 5, 85 x 5, 95 x 5, 115 x 5 (60 sec rest), 115 x 5

reverse pec deck: (10 sec rests!) 60 x 10, 10, 10, 6; 45 x 10, 10, 10

face pulls w rope: (10 sec rests!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 8, 10

dumbbell shrugs:  (90 sec rests) 100 x 50, 50, 50

cardio elliptical 30 min

notes:  ok, this was my plan.  I wanted to try different stuff, so I pre-exhausted the chest then some declines to work on my underdeveloped lower pecs (I don’t think I can even flex them! Criminal neglect), then a pump set on the machine.  7 sets with 30 sec rest!  They can get intense (inspired by FST-7).  All that isolation and low weight pump should leave my shoulders unmolested, and ready for their own work, followed by lots of low rest high rep for the joints and little muscles (rotator cuff and rear delts).

The flys felt HEAVY.  I was surprised, and couldn’t get them done.  But when I got to the crossovers, they felt easier than ever!  Maybe my muscles had warmed up?

The bench machine was too light.  I wondered if maybe it would get really hard by set 5 or 6 (reasonable assumption with the low rest), but they stayed easy and in control.  Yay!

I hadn’t done military press off the smith machine in a while, but the smith machine was broken (still!) so I used the rack and it worked fine!  I am working to find my low-rep weight, but 115 feels kinda right, at least for now.  By minimal rest, I mean only as long as it took to slide more weight on, but with 115 I felt like I wanted a rest, so that was a good sign.

I wanted to do cable rear delt flys, but those machines were popular (I need 2 cables, and this one guy was doing front raises for about 20 min straight, I kid you not), so I used the pec deck instead.  Those felt awkward and ugly, I stopped at set 7 in disgust.  Then I took one of the cable setups for my face pulls, and not surprisingly, 5 min after I grabbed the other cable, front raise guy ran away, I guess he wanted personal space, TS buddy.  Face pulls felt good, got so tough near the end I couldn’t do all 10 reps (see that 8 rep blip!), and out of anger at messing up my perfect run, I muscled through the last set.

By the way, since I am giving credit where its due, I got the idea for the 10 by 10s (10 sets of 10 reps, with 10 second rests) from the Musclepharm website.  Thanks Musclepharm!  Those are great for low weight isolations, helps build up the joints and get the blood flowing.  They are also tough as a beast if you have never done them before!  Word to the wise, first time you try them they will burn like a mother!

I felt like my traps had gotten enough rest from my sore neck ordeal, and I wanted to see what they could do.  I have found over the years that my calves are stubborn donkeys, and they prefer super high reps; I wondered if my traps might also be stubborn donkeys.  I keep adding weight to my shrugs, and I had almost outgrown the dumbbells, but the shoulder placement with barbell shrugs just looks like it will be rough on me personally, so I needed to keep dumbbells relevant.

I decided to try super high reps as well.  3 sets of 50 reps each!  I used the wrist straps for these, this was a trap burner, not a forearm killer.  I kept the straps loose while I saw what it felt like, and it actually wasn’t too bad, my forearms could probably handle it.  But 50 reps with 2×50 lb DBs was kinda scary, right around rep 30 my mind started telling me this was insane and just to put them down!  This tells me it was a good choice though, I got through them!  They were rather intense though, not for the faint-hearted, as long as you pick a solid weight, don’t grab paperweights.

Then I did some cardio!  Overall, a pretty fantastic workout!  Felt great!

How about you?  Any good workouts today?

Went to the gym in the morning, was going to do some chest and see how the shoulder felt, see how the tendinitis felt.  Maybe it seems odd testing out my shoulder with chest work, but that’s just how I roll.

Chest:

bb bench press  (minimal rest) 135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 5

dumbbell press (60-120 s rest):  100×21, 120×15, 140×8, 160×6, 180×5, 160×6, 140×8, 120×15, 100×22

cable crossover:  (1 min rest b/w sets) 100 x 40, 40

notes:  simple routine, not a lot of jumping around.  barbell press was me seeing how I felt with the weight.  Didn’t really need rest, I rested as long as it took me to slide more weight on then I kept going.  Shoulder felt fine, forearm felt fine, so I moved on to db press.

For the db press, again I tried out a bunch of different weights, pyramiding up then back down.  This actually set my tendinitis off – not so much picking it up or pressing it, but when I tried to set it down… set it on the ground or set it back on the rack, THAT made my arm hurt a lot!  Regardless of the weight, it hurt.  It got to the point where I felt like just dropping the dumbbells like the meatheads do… just let them clatter to the ground like IDGAF.  So after 9 sets of db presses, which I felt to be a good solid try, I moved on to crossovers.

I put the weight light on the crossovers, and went for high reps, just get a pump.  100 pounds was WAY too light, I was able to just straighten out my arms and iron cross that shit, even with 100 pounds and straight arms I could hit 40 reps without stopping… twice in a row… so, will go heavier. (well, actually it was technically 45 kilograms, but WHATEVER, same diff)  It is so easy to forget my chest is way stronger than my shoulders, but stuff like the crossovers remind me quick.

My forearm hurt, and I needed to head to work early to prep some stuff, so I skipped the cardio.  Screw you HIIT!  I wanted to do shoulders at lunch, but I had to head to a meeting across town, so that killed that.  I wanted to do shoulders after work, but I was so late from the meeting and in such a crappy mood I just came home and had a nap.  So I didn’t do shoulders today!  Maybe tomorrow, dunno.

What about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?