Primo, Var, and gh Cycle

[JohnM7]

Your back looks incredible and I can’t wait to see primo kick in more. And your shoulders..omg they look amazing.

 

[JohnM7]

I would work glutes a lot. I bet you can really make significant changes.

Honestly your back looks so good..that maybe this injury is a blessing in disguise to work other areas.

I think you have incredible potential to have a “model” body and I feel you can have an amazing booty.

Great work again Sadie..you look so good.

 

[Robfromga]

So do have golfers or tennis elbow or is it something totally different?

 

[Sadie]

I would work glutes a lot. I bet you can really make significant changes.

Honestly your back looks so good..that maybe this injury is a blessing in disguise to work other areas.

I think you have incredible potential to have a “model” body and I feel you can have an amazing booty.

Great work again Sadie..you look so good.

Thank you!!! [emoji5]

 

[Sadie]

So do have golfers or tennis elbow or is it something totally different?

From everything I’ve read, that’s what it sounds like.

 

[Robfromga]

From everything I’ve read, that’s what it sounds like.

Which one? Top of the forearm, in front of the elbow. Or behind the elbow near the insertion of the tricep?

 

[Sadie]

Which one? Top of the forearm, in front of the elbow. Or behind the elbow near the insertion of the tricep?

Top of forearm.

 

[Eman]

@Sadie I would try some recovery items. I saw a PT when GH started fucking my knees up and that took quite a while to get past... Weeks, if not months before I was 100%.

Things that helped:

Tons of stretching
Mobility work
Sauna and hot tub
Graston therapy
Voodoo floss was a huge help
Rolling the area in the direction of the muscle fiber.

Lastly, I stayed away from things that put a lot of stress on the joint. I still avoid leg extensions due to just having genetically bad knees.

As far as training lower body, I would focus a lot on squats. Front and back. They have a way of helping you develop a ton of muscle groups in the body. Get stronger with them, and you'll be just as strong in your upper body when you add it back in.

Hope this helps, you're doing great... You're doing exactly what you should be doing right now, adjusting to continue making progress happen. I love it.

 

[Sadie]

@Eman thank you so much for these suggestions!! @Savagesteve mentioned graston therapy too. I looked up a place that does it and takes my insurance. I’m gonna give them a call Monday.

I’m gonna have my fiancé roll it for me tonight and see how it feels.

As far as the squats go, should I incorporate them every other day? Alternate front, back, high rep, heavy weight, etc? I don’t want to get carried away over training. Im excited to think about all of the growth and strength I can gain by shifting my focus.

 

[Hawkins]

@Eman thank you so much for these suggestions!! @Savagesteve mentioned graston therapy too. I looked up a place that does it and takes my insurance. I’m gonna give them a call Monday.

I’m gonna have my fiancé roll it for me tonight and see how it feels.

As far as the squats go, should I incorporate them every other day? Alternate front, back, high rep, heavy weight, etc? I don’t want to get carried away over training. Im excited to think about all of the growth and strength I can gain by shifting my focus.

I'd say you could squat 2x weekly with another leg glute day in there somewhere. One heavy"er" day with the other squat day lighter, maybe tempo style reps. The other day be a lower "pump" day (body weight and machine work..) 4-6 weeks of high frequency for any body part (especially legs) is very taxing, however.

Also, I consider "squat days" to be any variation with a barbell.

 

[Eman]

@Eman thank you so much for these suggestions!! @Savagesteve mentioned graston therapy too. I looked up a place that does it and takes my insurance. I’m gonna give them a call Monday.

Check out a chiropractor while you're at it. If your insurance covers it, it can be a good wellness trip. It included tons of massage, electrical stimulation and adjustments. My insurance covered 6 trips per year before needing pre-approval for more.

As far as the squats go, should I incorporate them every other day? Alternate front, back, high rep, heavy weight, etc? I don’t want to get carried away over training. Im excited to think about all of the growth and strength I can gain by shifting my focus.

Are you looking for both strength and growth as goals for this?

 

[Savagesteve]

Check out a chiropractor while you're at it. If your insurance covers it, it can be a good wellness trip. It included tons of massage, electrical stimulation and adjustments. My insurance covered 6 trips per year before needing pre-approval for more.



Are you looking for both strength and growth as goals for this?

I second this @Sadie as getting an adjustment is amazing. Don’t know if you’ve ever gotten one, but I trained regularly for 5 years before getting my first (didn’t know it would help). I was so damn sore after the adjustment it felt like I trained whole body 4 days in a row.

 

[Robfromga]

Top of forearm.

Easy fix.
Get the tendonitis band from ACE, every drugstore sell them, Walmarts, etc.... It will be the one with dial that adds pin point pressure .You can find that spot on your arm with self massage. Find it, put the band over it and crank it. Tight. And wear it all the time.

Invest in elbow wraps and use wrist wraps .
Use tiger balm daily.

 

[VM1969]

What do your workouts look like? I was thinking about splitting something like this:

Day 1-glutes and hams
Day 2-off
Day 3-legs w/ high rep squats
Day 4-off
Day 5-quads and calves
Day 6-off
Day 7-legs w/ heavy squats

Ugh...is that too much? Or not enough? I can’t deadlift because of my damned elbow. I can move this stuff around some too. Suggestions? I’m throwing all of my focus on growing lower body until I can train upper again. [emoji51]

This is an example of my workout:

GLUTES:
4 X 10-15 GLUTE MACHINE KICK BACK
4 X 10-12 OUTER THIGH MACHINE
3 X 10 *EACH LEG - BARBELL SIDE TO SIDE LUNGE
3 X 10>10 (dropset) DB OR SMITH MACHINE SUMO SQUATS
3 X 15-20 DONKEY CABLE KICK BACK
superset
3 X 25 NON WEIGHTED SUMO SQUATS
3 X 10-15 *EACH LEG - LIGHT WEIGHT WALKING LUNGES

LEGS:
2 X 50 BODY SQUATS
4 x 20,15,12,10 LEG PRESS HIGH AND WIDE
4 x 10 GOOD MORNINGS
3 x 15-20 BENCH WRAP
superset
3 x 10-12 LAYING HAMSTRING CURLS
4 x 12-15 BARBELL FRONT SQUATS
superset
4 x 8-10 BARBELL STIFF LEG DEADLIFTS
3 x 8-10 * EACH LEG - ONE LEG REVERSE HACK/LEVER SQUAT
2 X 50 BODY SQUATS

HAMS/QUADS:
4 x 10-12 HYPER EXTENSIONS
2 x 20 WIDE STANCE BELOW PARALLEL SMITH MACHINE SQUAT
4 x 15, 12, 10, 20 LEG EXTENSION
superset
4 x 12, 10, 8, 6 NARROW STANCE DB SQUAT
4 x 15, 12, 10, 20 SEATED LEG CURL
superset
4 x 12, 10, 8, 6 DB STIFF LEG DEADLIFT
1 x 100 STEPS WALKING LUNGES WITH BACK LEG STRAIGHT

 

[Sadie]

Check out a chiropractor while you're at it. If your insurance covers it, it can be a good wellness trip. It included tons of massage, electrical stimulation and adjustments. My insurance covered 6 trips per year before needing pre-approval for more.



Are you looking for both strength and growth as goals for this?

Thank you! Yes strength and growth.

 

[Sadie]

Easy fix.
Get the tendonitis band from ACE, every drugstore sell them, Walmarts, etc.... It will be the one with dial that adds pin point pressure .You can find that spot on your arm with self massage. Find it, put the band over it and crank it. Tight. And wear it all the time.

Invest in elbow wraps and use wrist wraps .
Use tiger balm daily.

Yesssss!! Thank you! I just looked these up. I’ll pick one up today. I bought elbow sleeves on amazon recently but I can’t tell it’s doing me any good.

 

[Sadie]

This is an example of my workout:

GLUTES:
4 X 10-15 GLUTE MACHINE KICK BACK
4 X 10-12 OUTER THIGH MACHINE
3 X 10 *EACH LEG - BARBELL SIDE TO SIDE LUNGE
3 X 10>10 (dropset) DB OR SMITH MACHINE SUMO SQUATS
3 X 15-20 DONKEY CABLE KICK BACK
superset
3 X 25 NON WEIGHTED SUMO SQUATS
3 X 10-15 *EACH LEG - LIGHT WEIGHT WALKING LUNGES

LEGS:
2 X 50 BODY SQUATS
4 x 20,15,12,10 LEG PRESS HIGH AND WIDE
4 x 10 GOOD MORNINGS
3 x 15-20 BENCH WRAP
superset
3 x 10-12 LAYING HAMSTRING CURLS
4 x 12-15 BARBELL FRONT SQUATS
superset
4 x 8-10 BARBELL STIFF LEG DEADLIFTS
3 x 8-10 * EACH LEG - ONE LEG REVERSE HACK/LEVER SQUAT
2 X 50 BODY SQUATS

HAMS/QUADS:
4 x 10-12 HYPER EXTENSIONS
2 x 20 WIDE STANCE BELOW PARALLEL SMITH MACHINE SQUAT
4 x 15, 12, 10, 20 LEG EXTENSION
superset
4 x 12, 10, 8, 6 NARROW STANCE DB SQUAT
4 x 15, 12, 10, 20 SEATED LEG CURL
superset
4 x 12, 10, 8, 6 DB STIFF LEG DEADLIFT
1 x 100 STEPS WALKING LUNGES WITH BACK LEG STRAIGHT

Thanks lady! The deadlifts are out of the question for me right now since it hurts to lift anything. I have to change out plates with mainly my right arm to avoid pain. I’m hoping that I’ll try some of these suggestions everyone have offered and I’ll be good to go sooner than later.

 

[VM1969]

Thanks lady! The deadlifts are out of the question for me right now since it hurts to lift anything. I have to change out plates with mainly my right arm to avoid pain. I’m hoping that I’ll try some of these suggestions everyone have offered and I’ll be good to go sooner than later.

hope you feel better soon! let us know if something particular you're doing is helping with the pain.

 

[rpbb]

Actually, I'm a big believer in physical therapists in these situations. If an injury doesn't heal quickly, they can usually get you back in track quickly.

 

[Robfromga]

Yesssss!! Thank you! I just looked these up. I’ll pick one up today. I bought elbow sleeves on amazon recently but I can’t tell it’s doing me any good.

So once you solve it, keep using the elbow wraps and wrist wraps. You'll find what movement triggers the tendonitis. It's easier to keep it from flaring than to calm the flare up. You'll chase this for the rest of your life .