I cant make a fist, after training.

[Stretch]

I am 2 weeks back into the gym after being out for the last 8 months due to being in an accident. (If my lawyer knew I was lifting he would kill me)

Not on cycle. I have been trying to stay disciplined, going light and slow, focusing on form. Today was chest/tri day. Hit it hard for 1 1/2 hrs.

I have always noticed that I put a death grip on the bar for my last few reps, trying to really crank them out. Well today about forty five minutes into my workout, I realized I am getting some pain in my ring finger on my knuckle closest to my hand, while doing incline dumbell flies.

Now that I have come home, I can really feel it. There's no pain unless I make a fist, or apply pressure to the center of my palm. In which case the pain shoots all the way down the pinky side of my hand, into the center of my wrist.

Background:
Not on cycle...been natural for a year.

Never injured the finger but I have broken that wrist twice, most recent time was 10 years ago.

I boxed for 14 years, but never had this pain during my career.

 

[Mr. Joe]

Sounds like you overdid it. What was your workout that day, exercises, sets and reps?

 

[MANWHORE]

The lawyer might not like it, but I
am sure the other guy's insurance
companie's investigator does

I use to box too...
The worst was boxing Produce in the warehouse
cause that stuff is always wet and the tape
has a hard time sticking.

45min into workout? Jesus!
Once I start breaking a sweat, I know
it's time for me to leave the gym...

 

[Stretch]

Thanks for the reply Joe.

I'm doing 4 sets of each workout starting with my larger compound movements then transitioning into my isolation sets. I first noticed the pain after my last 4th flat bench set. Didn't feel it DURING the set, but rather after it, felt kinda like stiffness, with minor pain when opening and closing the hand. Very minor dull pain, kept trying to shake the pain away, and didnt think much of it. Then while on dumbell flies it kicked up a notch. Didn't bother me much at all while on skull crushers...then came back for dips and cable flies.

Flat bench
Dumbell flies
Skull crushers
Cable flies
Dips

I don't so much count reps as I go to failure on every set. Spotter helps me get up after I fail and I get some slow negatives in. I know I am between 10-15 reps on each set. I have always erred on the side of too much over too little.

I am an impatient guy, and I hate the idea of leaving reps on the table, makes me feel as though I am not going to see the results as fast. I've always been a proponent of the idea that the HARD reps are the ones that yield gains.

Amateurish, immature thought pattern?

Hand feels much better this morning.

Think I should back off the weight and increase the reps? Or just stop pushing so damn hard during the sets?

A lifetime ago when I was running around trying to get arrested, I was the guy who would say: "oh, there's a new pill called ecstasy? Sweet! how many are you taking? One? Okay cool. Gimme four that'll be great.".

Ignorant way to live life, and a thought process I still have trouble avoiding. But damn I usually seem to get results quick when applying this logic to the iron.

 

[Stretch]

The lawyer might not like it, but I
am sure the other guy's insurance
companie's investigator does

I use to box too...
The worst was boxing Produce in the warehouse
cause that stuff is always wet and the tape
has a hard time sticking.

45min into workout? Jesus!
Once I start breaking a sweat, I know
it's time for me to leave the gym...

I take long rests LOL...warm up slow. I was just enjoying being back around the men again! Doing as much talking as lifting...

As for the investigator...I am not trying to claim a serious permanent injury...more just the time off work, and severe lifestyle change. lawyer wants to show before and after pics of a guy who has lost 50lbs. lol

 

[MANWHORE]

4 X that's it?
I would take 8-10 a night, but I bought
them by the 100...
I still knew the importance of giving my
body a long enough break after abusing it so much.

Lower the weight, intensiveness, and add more
sets if you have to in order to get the volume.

My painful left arm feels much better when
I get the blood pumping in it, from lighter weight more reps.

I am not counting reps much either... I never really do.
I been trying to get 40-90 sec for a set. .. sometimes
I go slow and sometimes I just get a steady pace going.

Some times I do count reps but then I don't
count sets. I will just go until I complete the
chosen number of reps..
Like when I want to get 100reps for pushups..
Slow and controlled pushups always, so
100 takes a while...
Calf raises, too.. I try to get 100 every night very low
reps stopping at top for 2sec and not holding on to anything...
Bodyweight that's it... Fuckin things burn like hell, but my
calfs are getting used to them, cause my calfs used to cramp
up after sitting down for awhile but now they don't.

They are also getting bigger, but I need those calories
cause my body burns them up fast.

 

[MANWHORE]

I take long rests LOL...warm up slow. I was just enjoying being back around the men again! Doing as much talking as lifting...

As for the investigator...I am not trying to claim a serious permanent injury...more just the time off work, and severe lifestyle change. lawyer wants to show before and after pics of a guy who has lost 50lbs. lol

Loss of 50lbs? Huh! I can do that over a weekend

I been doing calfs and forearms every day for many reps...
Well, I say for calfs I get 100 each night and forearms maybe
50-60 maybe more cause I do them 2-3X/day and both muscle
groups are growing nicely ...
Both muscle groups get burned by lactic acid a hell
of alot too when I work them.

Now I threw in doing straight bar curls a few days
recently and my arms are looking alot better too...
I do just the bar for the curls HaHa..
Yea, it might sound/look sad but this is for
completing alot of reps with steady intensiveness.
I always try to keep the tension on the muscle and
it starts to burn so fast it's even hard for me to get 60sec
in a set after only a couple sets.

I am too tired to take too long rest between
my sets, if that makes any sense.
I like to get the sets over with so I can go munch
on some Coconut Oil and drink a protein shake.

 

[Stretch]

Loss of 50lbs? Huh! I can do that over a weekend

I WISH!! My body holds weight...especially fat...It was hell cutting my caloric intake when I couldn't lift anymore, but that was the only way to keep my bf% in check


I been doing calfs and forearms every day for many reps...
Well, I say for calfs I get 100 each night and forearms maybe
so, you do 100 3x?? Or it takes 3 sets to get to 100 reps one time per day?

OR you do 3 sets to get to 100 reps...3x/day...lol

50-60 maybe more cause I do them 2-3X/day and both muscle
groups are growing nicely ...
Both muscle groups get burned by lactic acid a hell
of alot too when I work them.

Now I threw in doing straight bar curls a few days
recently and my arms are looking alot better too...
I do just the bar for the curls HaHa..
Yea, it might sound/look sad but this is for
completing alot of reps with steady intensiveness.
I always try to keep the tension on the muscle and
it starts to burn so fast it's even hard for me to get 60sec
in a set after only a couple sets.

I am too tired to take too long rest between
my sets, if that makes any sense.
I like to get the sets over with so I can go munch
on some Coconut Oil and drink a protein shake.

..

 

[MANWHORE]

..

No, I do forearms and biceps a few times
during the day to get the total 100reps..
I think 100.. maybe less for biceps. I don't count.

For calfs I do 100.. around but very close
and I do them like a ballerina, slow and hold
at top. I also do not hold on to anything to
increase intensiveness and balance.
It might pull in some more smaller muscles
doing it without holding anything, like trying to balance
with one arm pushups...
I don't know for sure, but it feels good for balance.

Don't you know the [/quote]
to break up sections?

I have to do some biceps and forearms now
before I eat some Ramen noodles and Tuna.
I have so much more energy on gear.
Some of that I am sure is from knowing I will
be getting more out of workouts when using gear.

BUT I seems to be showing improvement without
gear and sexdrive is up.. just wish energy was more

 

[Stretch]

No, I do forearms and biceps a few times
during the day to get the total 100reps..
I think 100.. maybe less for biceps. I don't count.

For calfs I do 100.. around but very close
and I do them like a ballerina, slow and hold
at top. I also do not hold on to anything to
increase intensiveness and balance.
It might pull in some more smaller muscles
doing it without holding anything, like trying to balance
with one arm pushups...
I don't know for sure, but it feels good for balance.

Don't you know the
to break up sections?

I have to do some biceps and forearms now
before I eat some Ramen noodles and Tuna.
I have so much more energy on gear.
Some of that I am sure is from knowing I will
be getting more out of workouts when using gear.

BUT I seems to be showing improvement without
gear and sexdrive is up.. just wish energy was more

Yeah, I am on my phone...makes it a pain the ass.

 

[MANWHORE]

If I was stoned right now, I would
think you were messig with me

Just did.. O I don't know.. 4 sets 60reps
straight bar curls and I have nice pump.
I am going for another 2sets.. 40 reps or so
then on to some wrist // forearm curls for the.. ummm forearms

 

[MANWHORE]

HaHa I knew you were going to fix it, that's
why I didn't quote your last reply.

It doesn't matter to me if you seperate
the lines.
I was only bustin balls.

OK, on to some more pussy pump sets.

Manwhore's PUSSY WORKOUT...
Get your copy in stores today.

 

[Mr. Joe]

Sorry for the delayed reply. How's that hand/wrist feeling? It seems likely you just strained it acutely. I've done this before in the first few weeks of getting back in the gym. Always a good idea to check to make sure you're not letting your wrists roll back on the bench press though. Other than that, just take it easier the next few weeks if it's still giving you trouble.

Personally, I would cut out sets before I dropped the weight. But you'll have to feel it. If the weight you're working at is too much, then back off and let it heal. But if the pain doesn't set in until the last set, or last few reps then just cut those out until its feeling better. If the discomfort isn't tolerable, then it could be more serious and deserves a physicians attention.

 

[Stretch]

Sorry for the delayed reply. How's that hand/wrist feeling? It seems likely you just strained it acutely. I've done this before in the first few weeks of getting back in the gym. Always a good idea to check to make sure you're not letting your wrists roll back on the bench press though. Other than that, just take it easier the next few weeks if it's still giving you trouble.

Personally, I would cut out sets before I dropped the weight. But you'll have to feel it. If the weight you're working at is too much, then back off and let it heal. But if the pain doesn't set in until the last set, or last few reps then just cut those out until its feeling better. If the discomfort isn't tolerable, then it could be more serious and deserves a physicians attention.

Thanks again Joe.

You know it was nothing to even worry about I guess. Just part of my body rejecting the abuse it is no longer accustomed to. I kicked it down a few notches, and havent had any pain since. It was just something I hadn't experienced or heard of someone experiencing, and I overreacted.

 

[area151]

I'd get this when doing straight barbell curls. I'd have to let go of the weight slowly because my fingers would almost lock up on the bar.

I'm starting to do the molding mobility and starting stretching:
phraktured.net: Molding Mobility
http://phraktured.net/starting-stretching.html

because quite frankly I'm terrible at both, but they have some wrist and hand exercises on there that seem to help.