Am I gonna make it

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File: d9c4e74cd5b9edb⋯.jpg (29.19 KB, 460x452, 115:113, x5RLPaE.jpg)

Am I gonna make it /fit/izen 01/25/18 (Thu) 08:59:41 No.132937

>be me

>got membership at propper gym with propper equipment

>go there, to fullbody program I put together because it's been 3 years since I've done any propper lifting

>program features triceps pulldowns

>do all of that, im obviously rusty but I go on anyway because I can't stand being weak

>get home feeling bretty good aside from minor left arm elbow soreness

>soreness swells and become slightly painful

>tendonitis.png

>go to sleep, figure it will go away

>wake up this morning with both elbows swollen and painful, I expected some dank soreness but this is almost debilitating

>feels kick in

It happened to me before a year ago when I tried doing some barbell exercise for my triceps, Is there a way to prevent this? Is it just because I haven't lifted in a while? Should I just off myself?

/fit/izen 01/25/18 (Thu) 10:11:55 No.132940

File: 22524d33888a1b3⋯.jpg (69.44 KB, 730x732, 365:366, pussy.jpg)

If you are doing pulldowns, this is good, but you can improve the exercise by doing a laying barbell tricep extension. This excerise is superior because it motivates a more natural movement by stimulating the triceps reflex (https://en.m.wikipedia.org/wiki/Triceps_reflex)

To paraphrase Rippetoe regarding this: you bring the bar over your head and use the triceps reflex as if you want to throw the fucker at the ceiling. He considered the motion a powerlift because of nerve stimulus.

Also, be careful of elbow impingement. Don't lock up anything under a load.

I hope you feel better soon.

/fit/izen 01/25/18 (Thu) 11:03:54 No.132953

>>132940

Thank you for the tip, It looks like a good exercice.

Once things are unfucked I'll try it, any tips to warm-up the elbow specifically for this type of exercise?

/fit/izen 01/25/18 (Thu) 11:10:36 No.132954

>>132953

Je suis un pute. Et tu?

/fit/izen 01/25/18 (Thu) 11:21:12 No.132955

>>132953

very easy tai chi movement just to limber up tendons of shoulders and elbow is to breathe in while bringing palms centre and to your heart, then pushing outward as slowly as you can while breathing out (my teacher would say "imagine pushing a smelly elephant ass out of your face")

you could try doing some tricep pushups (against a wall if you're fat mode): make a diamond shape with the tips of your thumbs and forefingers to get the right place.

/fit/izen 01/25/18 (Thu) 14:57:41 No.132964

>>132955

I'm going to implement you tai chi thing, it seems appropriate, I probably rushed to fast into the exercise and that's what fucked me up.

/fit/izen 01/25/18 (Thu) 16:57:51 No.132968

>>132937

Just some suggestions that you may or may not have followed:

1. Warmup properly

2. Don't go too heavy too fast

3. Make sure you are actually sleeping well

4. Analgesics

5. Compression

7. Light activity for injury to help heal it and strengthen it

6.DO NOT ICE (this is a myth that has been busted)

/fit/izen 01/25/18 (Thu) 18:56:01 No.132974

>>132968

What would fall under the "light activity" category?

Also my warmup consists in doing 5-10mn of cardio generally by running on a treadmill, and doing sets on very low weights before starting real sets, Is that a good way to warmup?

/fit/izen 01/30/18 (Tue) 06:19:19 No.133237

>>132974

The best way to warm up is to do what you're about to do but slower and with less weight. Also do some dynamic stretching.

As for your pain I find massage and soaking in hot water usually helps me.