Tendinitis and Suggestions

Discussion in 'Fitness & Nutrition' started by Pringles, Jan 21, 2008.

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  1. Pringles

    Pringles New Member

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    I've been lifting for about a year and a couple months now. I still consider myself a beginner, but I have gained 35 lbs. Making me 6'4" and weighing 180lbs. My goal is to hit about 200 or 220lbs and then cut. Either way I've currently hit a road bump in that my fore arms are failing me. More and more they hurt when doing all my exercises or just moving weight around.
    I've come to the conclusion that it must be tendinitis. I was wondering what I can do to let this heal while continuing to hit the gym. How can I prevent it in the future when it heals. Do I just have to go the leg only route?

    On another note here is my current workout system;

    back - seated row - 4x8
    tri - tricep cable pulldown 4x8
    back/bi - cable pulldown from above 4x8
    shoulder - shoulder press w/dumbbells 4x8
    bi - curls - 4x8
    bench w/bar or db - 4x8
    squat - 5x5

    It's a full body workout that you guys will call shit, but it's what I do every other day. I want to switch to a 3 or 4 day split so I don't have to spend two hours in the gym every time I go. When doing the split I think that I will be able to target the muscles better knowing it's the only group I'm doing for the day so they better be torn to shit when I leave. I'd also like to add abs to it. I've read the stickies, but since I have tendinitis in my right arm I'm not sure how to go about solving it or avoiding lifting.

    Thanks F&N.
     
  2. Pringles

    Pringles New Member

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    ya I've been checking out the stickies recently trying to find the right split for me. I hit up the school gym at the off hours as much as possible. Normally afternoons. If I goto a daily split I'll probably have to hit it at peak time. But lemme go do some reading.

    I did notice though that when I drop the weight 5-10lbs it doesn't seem to complain so much. Maybe I'll have to do that instead.

    This is what I have so far

    DAY 1: Shoulders
    Seated dumbell press
    Front lateral rises (dumb bells)
    Side lateral rises
    upright row
    arnold press
    machine military or shoulder press

    DAY 2: Biceps
    preacher
    chinups
    dumb bell curls
    short barbell curls
    concentration curls
    machine curls

    DAY 3: Back / Abs
    Close grip pull downs
    t-bar rows
    lat pulldown
    seated row

    crunches
    bicycles
    inclined crunches(holding medicine ball right behind neck.)

    DAY 4: Triceps
    dips
    dumbbell seated overhead tricep extension
    tricep pulldown(machine)
    tricep extension machine
    skull crushers

    DAY 5: Chest
    machine flyes
    bench press
    dumbell press
    machine press

    DAY 6: Legs
    Work In Progress

    should I make it a 3-day split and do two a session?
     
    Last edited: Jan 21, 2008
  3. GTLifter

    GTLifter Banned

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  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Where is the pain?
     
  5. Pringles

    Pringles New Member

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    [​IMG]
    [​IMG]

    I did see that sticky and I'm gonna start applying ice to it after my next weaker workout. Maybe take some ibuprofen and look into a sleeve for support. It doesn't seem to swell up that badly.
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Get rid of all bilateral bicep exercises such as barbell curls and machine curls. Perform preacher curls with dumbbells only. Also, why do you have more exercises for your biceps than you do for any other muscle group even though it's the smallest?
     
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