Brotherhood of Iron 2.0

Training Bodybuilding
3541

[quote]Cephalic_Carnage wrote:
Stuntman Mike wrote:
CC, 6 months of shitty workouts will kill anyone. What are you weighing now because of it?

Gone down to 278 (from 290+ )…
Part of that is due to a more strict diet and c-cutoffs, though.
And of course due to my dog stealing food all the time. Damn dog.

Going to try and find that temple gym tomorrow…
I’ve been looking for some private PL gyms btw, but actually couldn’t find any in the vicinity. Have I ever mentioned that Germany’s a country of pussies (not the good kind) and soccer-nancy-boys ?

Hope the roads aren’t gonna be too bad (living half-way up a small mountain sucks in winter when the only road I can use is like a 30° incline with no one to do any clearing duty and you have to drive off-road to allow other cars to pass).

But hey, gotta think positive. At least my dog likes the snow.
As long as my dog’s happy…

:wink:

[/quote]

ever since yall lost WWII yall havent been the same. why dont you move to a badass Euro country like Slavakia?

3542

[quote]ajweins wrote:
Alright guys, anyone have any good advice for alleviating elbow pain?

I have been struggling with it for the past few months, but now its at a new level where something needs to be done. I am sure it is just tendonitis. The pain is on the outside of the elbow by the triceps insertion point. Both the area just above the olecranon and the olecranon itself hurt.

I have started some ice massage with a cup. Any other advice?

[/quote]

Cut out the things that cause tendonitis.

Skullcrushers and any kind of heavy extension for the tris other than PJR’s, for example. Those are by far the worst thing you can do to your elbows… Weighted dips may be another issue.

CGP’s and such should be fine, but for now give your elbows rest!

Also, this shouldn’t cause pain to manifest in the area you described (I think), but it’s worth noting: Powerlifting Squats (where you try to pull the bar down and apart as well as gripping it as narrow as you can) kill the elbows…

Some examples.

Tell us what your routine has been like lately (including rep ranges).

Other than that, Neoprene elbow sleeves (check APT, don’t take the adjustable shit) help a ton… Especially once you’re back to training your tris.

That’s it off the top of my head now…

3543

What the f*ck is going on in here? Bug is talking about “dancing his ass off”, Stuntman is posting weird videos on Facebook (don’t know, don’t have a Facebook account) and JB is singing Bryan Adams songs at bars. You fellas are messed up.

W.W.A.A.D?
(What Would Amsterdam Animal Do)

Bug - You want to go to a club and “get jiggy wit it” have fun, but damn it man, make sure you are either moving in on a chick or actually dancing with a chick. Don’t go out there and just dance. You aren’t Patrick Swayze.

Stuntman - I gotta see this video. haha

JB - You want the ladies to swoon at the bars while you are singing, learn some Marvin Gaye man. I guarantee that if you master the songs “Sexual Healing” or “Let’s Get It On” that ladies will be beating each other up to get on your jock!

Do I have to teach you young bucks everything? Cripes. LOL

There is something about giving you fellas shit that just brightens my day.

3544

[quote]LiveFromThe781 wrote:
Cephalic_Carnage wrote:
LiveFromThe781 wrote:

closegrips dont do much for me. i used to do reverse grips on the smith but i stalled out and my lift numbers actually went down. i could try it out again i suppose.

Hm. Did you do close-grips with a narrow grip or shoulder-width (or just inside) ? Elbows tucked?

Did you do reverse-grips back when you used to do like 4 work sets per exercise? If so, you could try them again if you want… The point is to come back and get stronger than you were last time after all.
How did you like them, any trouble with the setup/shoulders ?

i do then close grip- about 8 inches apart, shoulders back and elbows in.

i do reverse grips the same way except my hands are further out than my elbows…which is probaly why i fucked my shoulder up doing them.[/quote]

If you fucked your shoulder up then you did something wrong… Smith RGB’s pressing towards feet and up with an extremely wide grip but the grip is kind of weird, not a full (all figners) grip. I’ve posted about that before… Did you maybe use the wrong kind of grip (i.e. you gripped the bar tightly with all fingers?)?

3545

No worries dre, you’re not missing out on much except a video about as ghey as they get.

So C_C do you keep a logbook?

Not sure if we’ve covered this already…

3546

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Lol man, what kind of dog do you have? My pit is a pussy when it comes to anything too cold. Haven’t taken her to the snow yet but I’m sure she would just freeze to death if I did. lol

That’s the funny thing… It’s a Rottweiler (Somewhat different from the stock-rotti though, I think his mommy was raped by an ox or something lol)
and he has very short fur… Still, he absolutely loves the cold.
[/quote]

My dogs love the snow, it’s funny to watch them run around in it. However, they seem to not like it when it gets below 10 degrees. To cold on their paws it seems. I love chucking snowballs at my boxer/lab mix, he always catches’em.

3547

[quote]hungry4more wrote:
No worries dre, you’re not missing out on much except a video about as ghey as they get.

So C_C do you keep a logbook? [/quote] Sure… Although I don’t really use it currently since everything is messed up anyway. I might write down the occasional PR but that’s about it…

[quote]
Not sure if we’ve covered this already…[/quote]

Yo guys, you get the same trouble I do with the BOI 2.0 thread? Takes forever to load and post responses etc…

Might actually be time for a BOI 3.0 lol

3548

ya, sometimes it just fucks up completely

ill look into getting those videos, but i dont want to turn everyone gay.

just bug.

anyway, me and JB are going to the arnold this year, we should have a whole BOI get together

3549

[quote]Cephalic_Carnage wrote:
hungry4more wrote:
No worries dre, you’re not missing out on much except a video about as ghey as they get.

So C_C do you keep a logbook? Sure… Although I don’t really use it currently since everything is messed up anyway. I might write down the occasional PR but that’s about it…[/quote]

Why don’t you go grab that logbook, dust it off, then sit down and type up your last really good workout in that box at the bottom of this thread and then hit submit. :wink:

Yeah when I tried to check it b4 bed last night it only loaded to like my post on page 134 or something…it was from 12/29/08. lol

3550

I’ve switched to the Google Chrome browser and T-Nation in general is a lot faster than when I was using Firefox. It still takes a while for pages to load sometimes but it’s not nearly as bad.

3551

everytime i see someone type “C_C” i think theyre making an emoticon.

3552

[quote]dre wrote:
I love chucking snowballs at my boxer/lab mix, he always catches’em.[/quote]

I’m not sure, but I heard that it can cause them to get water in their lungs (not a good thing) if they are too eager. I stopped throwing snow at my dogs after that, they’ll just have to wait until we get back in so I can throw them a ball or something.

Anyways, today is legs + calves + stuff. Looking forward to another brutal session in the gym, although with severely reduced poundages due to having no access to a gym in my holidays.

3553

[quote]LiveFromThe781 wrote:
everytime i see someone type “C_C” i think theyre making an emoticon.[/quote]

Just remembered: 8 inch wide grip on CGP’s ? Next time you do them, try shoulder width (or even a tad wider if you want), just tuck your elbows and arch and bring the bar down as high on your chest as is comfortable…
If you grip very narrow while tucking your elbows you make it a fucked-up front-delt exercise… And gripping THAT narrow can’t bode well for you shoulders either.

Try a suicide grip if you have trouble with the bar path at first…

Oh yeah, thanks for associating me with some totally fucked up smiley.

-_-

would be a better fit since that resembles my facial expression whenever I read one of those “Squats vs. Leg Press?” threads…

3554

[quote]pinkponyz wrote:
dre wrote:
I love chucking snowballs at my boxer/lab mix, he always catches’em.

I’m not sure, but I heard that it can cause them to get water in their lungs (not a good thing) if they are too eager. I stopped throwing snow at my dogs after that, they’ll just have to wait until we get back in so I can throw them a ball or something.

Anyways, today is legs + calves + stuff. Looking forward to another brutal session in the gym, although with severely reduced poundages due to having no access to a gym in my holidays.[/quote]

Really, that sounds hard to believe. Haven’t found anything doing google searches yet.

3555

cc, where do u bring the bar down too on rgbp, nipples? i now u prob covered this but i missed, thanks

3556

[quote]Cephalic_Carnage wrote:
LiveFromThe781 wrote:
everytime i see someone type “C_C” i think theyre making an emoticon.

Just remembered: 8 inch wide grip on CGP’s ? Next time you do them, try shoulder width (or even a tad wider if you want), just tuck your elbows and arch and bring the bar down as high on your chest as is comfortable…
If you grip very narrow while tucking your elbows you make it a fucked-up front-delt exercise… And gripping THAT narrow can’t bode well for you shoulders either.

Try a suicide grip if you have trouble with the bar path at first…

Oh yeah, thanks for associating me with some totally fucked up smiley.

-_-

would be a better fit since that resembles my facial expression whenever I read one of those “Squats vs. Leg Press?” threads…
[/quote]

ill try going a tad wider, i just try to take as much of my chest out as i can.

no way im doing suicide either, every video of some schmuck getting guillotined by the bar ive ever seen was done w/ a suicide grip.

3557

[quote]josh86 wrote:
Why don’t you go grab that logbook, dust it off, then sit down and type up your last really good workout in that box at the bottom of this thread and then hit submit. :wink:
[/quote]

I agree. I need some short-term goals to aim for. :wink:

3558

[quote]Cephalic_Carnage wrote:
ajweins wrote:
Alright guys, anyone have any good advice for alleviating elbow pain?

I have been struggling with it for the past few months, but now its at a new level where something needs to be done. I am sure it is just tendonitis. The pain is on the outside of the elbow by the triceps insertion point. Both the area just above the olecranon and the olecranon itself hurt.

I have started some ice massage with a cup. Any other advice?

Cut out the things that cause tendonitis.

Skullcrushers and any kind of heavy extension for the tris other than PJR’s, for example. Those are by far the worst thing you can do to your elbows… Weighted dips may be another issue.

CGP’s and such should be fine, but for now give your elbows rest!

Also, this shouldn’t cause pain to manifest in the area you described (I think), but it’s worth noting: Powerlifting Squats (where you try to pull the bar down and apart as well as gripping it as narrow as you can) kill the elbows…

Some examples.

Tell us what your routine has been like lately (including rep ranges).

Other than that, Neoprene elbow sleeves (check APT, don’t take the adjustable shit) help a ton… Especially once you’re back to training your tris.

That’s it off the top of my head now…
[/quote]

I am on a five day split right now where I ramp up the weight over 3-4 sets and usually end with a top set in the 4-6 rep range.

Here is my split:

Monday-shoulders
seated BTN military press or same on smith
DB lateral raises
shrugs
lateral raise machine where the pads are outside your arms
calf work

Tuesday-back
yates row
lat pulldown
chest supported row
calf work

wednesday-hamstrings and chest (my strong points)
some form of deadlift
incline bench
leg curl
DB flat bench or flies
reverse hyper

Friday-arms
Reverse grip bench on smith or close grip bench
alt. db bicep curl
some form of extension (i know i need to stop)
incline hammer curl
concentration curl
calf work

Saturday-quads
smith calf raises on platform-great for getting ankle mobility for upcoming squats

back or front squats
leg press
leg extension

I know I need to cut out some of the tricep work that hurt but I just don’t handle set backs very well and feel like I will get weaker if I don’t do them.

My plan of attack is to deep tissue massage 3 times a day followed by a 5 minute ice massage. I will also stop locking out my pressing exercises for awhile as recommended by a few here and pick up a sleeve or two this weekend. However, I do not know what to do with my routine so any help C_C would be greatly appreciated.

thanks guys.

3559

[quote]ajweins wrote:
I know I need to cut out some of the tricep work that hurt but I just don’t handle set backs very well and feel like I will get weaker if I don’t do them.[/quote]

Think long-term. You’ll get weaker long-term if you “push through” the pain and keep fucking up your elbow more and more.

3560

[quote]ajweins wrote:
My plan of attack is to deep tissue massage 3 times a day followed by a 5 minute ice massage. I will also stop locking out my pressing exercises for awhile as recommended by a few here and pick up a sleeve or two this weekend. However, I do not know what to do with my routine so any help C_C would be greatly appreciated.

thanks guys.[/quote]

Do PJR’s as your “extension” movement or just rely on heavy presses…

Also, make damn sure that you’re doing the smith RGB’s right (not gripping with all fingers etc), those can give you trouble too if you do 'em wrong.

But the symptoms you described fit perfectly with the skullcrusher/extension “syndrome”.

For now you need to let your elbow rest. After some time you can get back to tricep training…
But then as I said…
CGP’s, RGB’s, IH-Presses, HS Dips, PJR’s…
The only actual extension you could probably do pain-free are scott-extensions… But It’s a definite risk. Also DB rolling ext. (check the “rawelite” youtube channel of Christopher Drummond/maraudermeat to see how he does 'em). Gotta be real careful there though, good sleeves are a must.