Supinated barbell rows feel a ton better for me, if you’re ever in the mood to try
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I haven’t done supinated work appart for the occasional curl in 2-3 years, since my last elbow tendonitis. It quickly aggravates my elbow, sometimes after a few sets. I think it’s something with my shoulder.
Gamma Bomb - Chest and Shoulder
A. Slight Incline DB Bench 32, 36, 40 kgs + drop set
B. Incline Bench 6 reps with 60, 70, 80 kgs
C.Chest Press 1 x 15 + 15 + 11 with 65 kgs + bands (cluster set)
D. Machine Fly 3 x 8 + 10 secs stretch with 45 kgs
E. Rear Delt Fly 3 x 25
F. Lateral Raise 3 x 25
G. Front Raise 3 x 25
Didn’t went super hard in weight with the incline because I don’t really like this exercise and was sore from sunday but I actually am happy because I think I never did 80 x 6 lol (even though i stopped an inch from the chest)
You know what the hardest actually was? The shoulder work at the end, if you push yourself. Way haaaarder. It was tough to destroy myself and not listen to my weakened mind wanting to lower the weight when after 10 reps it was already burning like hell. But what a crazy pump.
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Gamma Bomb - Legs
A. Leg Curl with accentuated eccentrics 3 x 8 with 4 kgs
B. Wide Stance Box Squat 10 with 100, 110, 120
C. Leg Press 1 x 20 + 12 + 11 (cluster) with 140 kgs
D. RDL 3 x 10 with 110 kgs
I decided to go with a wide stance box squat to have less knee flexion and ROM. I’m sure it still works the quads for they were burning during the warm-ups.
Box might be a bit high but last time I used a lower one, Jason Brown the man himself told me to use a higher one.
Also doing high bar because fuck low bar, it burns my lower back (maybe that’s a good thing but I want to have big quads) and fucks my shoulder and I’m not going to powerlift (my favourite squat is the cambered bar anyway)
The leg press DESTROYED me, I was amorph afterwards, so I went easy with the RDL. I like the fack that I have better abs, I can strain with my hamstring and my back is fine. the other day I tried to round my back with 90 kgs for a picture but I couldn’t round my lower back lol i don’t even know how to do it anymore
Right knee is achy today. I don’t know if it’s the squat or the leg press or something else
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Lateral or medial? Presuming the latter.
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Good on you still being able to knock out leg day!
Gee I don’t even remember. The previous one was medial (got it in arm wrestle so I never do it anymore) and I cured it with rest and reverse grip stuff.
This one I don’t know. it ried many thins, didn’t train arms for almost a year and all. I can do them now but supinated back work still bugs me. I think it’s from my shoulder, the left one is more “closed”
My knee hurting today honestly made me even more motivated to go out and walk my 12 000 steps
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Do you want to rehab it so that you can do supinated work again?
Well right now i’m not willing to put the time and money in it. In France it’s annoying, you have to go to the regular doctor to have a prescription for PT work, I’d have to find a very competent one etc etc
Right now I’m more focused on having a bit of money on the side and getting rid of my debts (I still don’t earn much).
I work late sometimes like to 10 PM or more. My sleep is f’d up it seems I can’t get up before 10 AM… I try but I fall back asleep. I’ll try putting the phone far away from me this time so that i have to get up to shut it.
But yesterday I couldn’t sleep because my knee was achy. Today it’s okay. I don’t thinks it’s meniscus related. Sometimes my knees hurt. It’s been that way since the surgeries.
I feel like I have been tired constantly for months. But i’m feeling better. I guess it was probably also me feeling a bit down. I need to get more focused and active and the tiredness will vanish. But at the same time I feel sometimes I don’t rest enough, and my friends are worried.
Anyway, yesterday I did the arm day. it was cool! Nice biceps feeling, crazy triceps feeling, which is rare! Then I did a cross training class with my friend:
FT (team of 2)
80 Inverted Rows
60 GTOH synchro
40 Wall-Ball Shot synchro
20 Devil’s Press
40 Inverted Rows
30 GTOH synchro
20 Wall-Ball Shot synchro
10 Devil’s Press
It was a tough 14 minutes! My cardio is shite right now! I have to double down on it
Honestly being injured just makes me more angry and motivated to do more work and be more serious about nutrition and the rest. Like I want to disprove life once again
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Fixed that for you 
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Fair enough. If you were sure it was medial I could share a rehab protocol I’m having great success with thus far. The time investment isn’t huge either. Not like the old-style rehab protocols with hundreds of wrist curls per day.
That’s your story. My knees have been painful since I was 25 
No harm in doing it! yesterday for the upper body pump I did some supinated work: single arm lats pulldowns were super fine!
Then I tried some chins and it felt meeeh. I think it comes from my wrist actually not my elbow or shoulder. I can’t supinate as much on my left side. When i try it’s a tiny bit painful, but this wrist have been painful (slowly diminshing and now non-existant) for 2 weeks after 80 tire flips (but with a light flip though)
Maybe something because of bone structure? Or my wrist surgeries?
Today no training, just S & C school (studying rugby prep) and tonight 2 boxing classes
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So yesterday F’d up my left knee (the other one). Was doing a cross with my friends, a little run and pop. I was very tired.
It’s a sprain, but who knows how severe? It could range from a couple weeks of rest to ACL torn and 6 months of recovery. So I’m getting another MRI…
And after the cross I passed by the girl I had just dated. It upset me a lot. I was reading Marcus Aurelius in the hospital. How can I can so upset and attached so quickly?
Probably I am not around enough girls. But then it becomes a vicious cycle. I’m not motivated on confident enough to do something about it anyway.
Usually I could channel my pains into working out but I can’t.
I wanted to get lean and all, but I can’t train my legs, I can’t even walk. Is it worth it then, if I run the risk of losing even more leg size?
Feels bad man
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I don’t know. This can presumably muddy the picture and might make a proper diagnosis more difficult. Seeing as I don’t have any clinical experience, I can’t really advise you specifically, but what I could do is share my knowledge and how it has applied to my case of medial epicondylitis (golfer’s elbow).
What you do with that knowledge is up to you.
AFAIK, golfer’s elbow (i.e., medial epicondylitis) means that the common flexor tendon has become overused. There are several muscles that attach to the common flexor tendon and therefore it can be difficult to distinguish which muscles need the most attention. Pain can be a decent guide here.
Steven Low suggests the following exercises, and when in doubt suggests that all exercises be performed,
- Wrist curls + eccentric — Flexor carpi radialis and ulnaris (FCR/FCU)
- DB or hammer Pronation + supination — Pronator teres
- Finger rolls/finger curls — Flexor digitorum superficialis (FDS)
I found that engaging in all of the above exercises helped initially before plateauing.
Those were programmed in accordance with the following guidelines:
- 30-50 reps for 3 sets . Start at 30 and work your way up to 50 slowly. If higher reps make it worse after a few sessions then drop back down. Working through pain is fine, according to the scientific literature as long as function is improving.
- Not to failure on the reps. This is super duper important as going to failure is when most people re-injure themselves!!
- 2-3s uniformly slow controlled eccentric and 1 seconds concentric . For example, 3010 or 2010 tempo works. Basically, controlled is the name of the game. (I initially recommend 3-5s eccentrics, but that tends to take too long for most people so 2-3 is similar and cuts half the time).
- 3x a week frequency . Can go up to 4x a week if it helps. If it doesn’t help drop back down.
However, while the above helped with pain management and made it so that it stopped hurting in daily life and for instance lifting a frying pan it did not help me return to sport (climbing) and lifting.
I can now climb pain free, I can’t lift pain-free yet.
What I’ve been doing is that before an upper-body session and climbing I’ve done a warm-up that looks outlined below.
Warm-up (isometric hangs)
Key form notes:
- focus on pulling with your lats and not your arms. Mentally engage with your muscles and contract them during the hangs.
- “curl” your wrist a bit. You genuinely want to engage your forearm flexors.
- if necessary: use a thick bar or fat gripz
Warm-up hangs,
- 2x5 second hangs pronated grip (pull-up) with 90 degree elbow angle
- 2x5 second hangs pronated grip with 120-140 degree elbow angle
- 2x5 second hangs supinated grip (chin-up) with 90 degree elbow angle
- 2x5 second hangs supinated grip with 120-140 degree elbow angle
- 3x5 second hangs neutral grip with 90 degree elbow angle
- 3x5 second hangs neutral grip with 120-140 degree elbow angle
Rest 10-20 seconds between hangs. If your problem was medial epicondylitis and you fix it you can still do this as a prehab thing, but you’d get away with fewer hangs and a much shorter rest period than you would in the rehab stages.
It is important that you ease into these, you don’t jump into them. Use a box if necessary to reach the bar. Do not pull yourself into position. You want to use as little velocity as possible when moving into these positions and moving out of these positions. That means not dropping down on the floor but stepping back on the box.
I still use this warm-up despite having progressed beyond the initial stages of my rehabilitation.
Phase 1 Unloading (3-4 weeks)
In this phase we want to use a relatively high intensity (75%) and low velocity as I remarked above in the warm-up. After the warm-up you then continue with hangs, and do
- 2x30-45 second, 120-140 degree neutral grip hang. Rest 2-3 minutes.
- Aim to fail at around 30 seconds. Ideally you want your grip to give out and not your lats (as a climber I struggle with this). Add weight if necessary, or use fat gripz (that worked better for me). If you can (I can’t) you can do a one-arm hang instead and aim to fail at 15-20 seconds.
- 2x30-45 second, 120-140 degree pronated grip hang. Rest 2-3 minutes.
Form cues from earlier still apply (curl your wrist over a tad etc.)
Phase 1 is to be done 4 days per week, and on those days 2x times.
I advice doing this on days you will be doing pulling exercises. Leave 4-6 hours between sessions. Ideally 6+ hours.
Phase 2 Strength (3-4 weeks)
ROM Regression.
Moderate velocity, 85%+ intensity.
Either do an overcoming isometric, where you pull as hard as possible on a pull-up bar with one arm (weigh yourself down so you won’t move) for 5x5 seconds. 30s rest inbetween sets.
Or, do reduced ROM pull-ups. From a bottom almost dead-hang to 90-degree elbow angle. Moving fairly slowly (remember, moderate velocity) and really focus on pulling with the lats and just letting the arms be levers.
I actually do a bit of both either intra-session or alternate sessions. Reduce frequency from the previous phase and do this 3x/wk, 2x on each such day.
There are additional phases but I haven’t completed them and I won’t share it until I have done so.
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Dieting is rarely the thing to do when you are already injured.
Read Injuries: Nutrition and Recovery
Specifically “Calorie Needs During Injury”
Sorry to hear about this set-back. I know how much it sucks, mentally.
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Oh no!! I’m so sorry to hear what’s going on.
You’re so focused and strong. I know you’ll get through it
Regarding
I’ll see if I can find a couple of papers. If not, I’ll have one in ~5 years
I’m too attached to one of my friends and am frustrated. I want to figure this stuff out.
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This will sound condescending, and I don’t mean it to, but you two are young. There’s still a novelty to all your experiences and relationships, so they take great meaning; even more so the last couple years. I wouldn’t stress about trying to control it - life itself will take care of making you cold and jaded!
Seriously, though, the concept of ‘tis better to have loved and lost applies. It’s something of a blessing to be easily upset (in some ways), because you get easier highs as well. Remember how excited you were just talking to/ hanging out with this girl for a few minutes? Everything moves around an equilibrium: as your valleys get more shallow so to do your peaks get less steep.
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That is a super interesting progression indeed. These hangs and all might be just what I need, thanks alot!
Yeah I wanted to diet down before the meniscus surgery in more than a month and then sit on a comfortable maintenance or surplus, but now… 
Thank you. I have no other choice than to keep moving forward. Not going to roll in a ball and cry and wait for death.
Went to the gym with a splint today and did chest. I felt better afterwards.
I think you’re right. I should be aware and appreciate that, but sometimes I feel a bit aslaved to feelings!
My friends who are all into the hook-up culture don’t have this problem at all. But honestly, I’d rather have it
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Ah mate I’m sorry to hear about your fucked knees! Fingers crossed it’s not a substantial injury! You’ll get through it, stronger and better and on the other side.
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Well there’s a bright side, this time I’ll document the process and it can make some nice motivational and informative content
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Have you read the book Gift of Injury?