Cohiba's Journey from Skinny Fat

[CohibaRobusto]

Barbell Underhand Bent Over Row is as close to an indirect compound biceps lift that I have found so far.
https://exrx.net/WeightExercises/BackGeneral/BBUnderhandBentOverRow

Ok that might be good. I really limited my rows last back day because of this issue, but I messed up and went too heavy (my ego got the best of me), and I still ended up irritating a LOT. I'm a ****ing dumbass.

 

[Skullcrusher]

Ok that might be good. I really limited my rows last back day because of this issue, but I messed up and went too heavy (my ego got the best of me), and I still ended up irritating a LOT. I'm a ****ing dumbass.

Ah don't beat yourself up. Just try to listen to your body. Taking a break on your biceps is you doing exactly that. Just don't rush it and when you think you are ready and feel up to it start with light weight and work your way up. You'll get back to where you were in no time.

 

[CJ]

Biceps bothering you on pulling movements?

Try doing your Rows and Pullups with an overhand grip. One of the functions of the biceps is to rotate the wrist, so if you keep to an overhand grip, it might help with the biceps issue.

Obviously if it's still painful, don't do it

 

[CohibaRobusto]

Ok, yeah I can't even do pullups with this bicep issue. Last time I thought it was healed I tried pullups and re-injured it. I gotta stick to low weight, high reps, or some kind of assist tool.

 

[creekrat]

Good work Cohiba. Keep it up and you’ll be at your goal before too long

 

[CohibaRobusto]

198 this morning. 3300 calories yesterday which is a little under my goal.

So today I met with a trainer at my gym to work on my squat form. He was really good. Showed me a video of him front squatting 400, so I assumed he was qualified. He had me do all this crap in 30 mins, so it was rushed and I had trouble walking towards the end.

Adductor 100x20
Lying leg curls 100x12, 12, 12

Squats
135x10
225x8, 8
275x 1, 1
225x6

Precor angle leg press
280x12
370x10
460x6
370x6

Leg extensions w/ 1 sec pause
160x8
145x8
135x8
75x8

I spent another 30 mins on calves and walked out pretty destroyed for a 1 hr workout.

Got tired of eating crap and picked up this side of salmon on the way home to cook for the family.

 

[Sickman]

I'm about to go grocery shopping today, and now I've been inspired to buy some Salmon. That looks delicious.

Keep up the good work bro.

 

[CohibaRobusto]

I'm about to go grocery shopping today, and now I've been inspired to buy some Salmon. That looks delicious.

Keep up the good work bro.

Coat heavily with melted butter and some olive oil, season the **** out of it (you almost can't put too much seasoning on it).

Broil 16-18 mins on top rack depending on how big the piece of salmon is.

 

[Trump]

Bake with lime, chilli, ginger and corriander for 20 mins

I'm about to go grocery shopping today, and now I've been inspired to buy some Salmon. That looks delicious.

Keep up the good work bro.

 

[CohibaRobusto]

199 lbs this morning, 3800 calories yesterday

25 decline situps
hammer strength shoulder press
40x15
110x12
160x12, 10, 6
130x11, 7
cable side lateral raises 14x18, 14, 11
cable front lateral raises 12.5x14, 12, 12
reverse cable crossovers, waist high 9x20, 16, 13, 8
20 decline situps
hs calf machine shrugs 250x20, 17, 20, 20

So I have been spacing my workouts out more to help my bicep and forearm tendon heal up. I also took a week off of accutane for the same reason. I went to my GP yesterday for an annual checkup, and she wrote me a script for some volataren gel which is like an anti-inflamatory topical to rub on it. Hoping this helps as well. I've been hearing good things about it.

 

[CJ]

You've been 199 lbs for about a goddam year, now!!! :32 (18):

Eat some Pop-Tarts!

 

[CohibaRobusto]

You've been 199 lbs for about a goddam year, now!!! :32 (18):

Eat some Pop-Tarts!

No SHIT!!! :32 (10):

I just get fatter though when I increase cals lately on cruise. I have no abs anymore. I'm not even concerned about it either. If my labs look good and arm is healed up, gonna start a blast in 3-4 weeks.

 

[Gibsonator]

I've been using the 2500mg cbd cream pre workout for about 6 weeks and my forearm pain is almost non existent.
Keep in mind thats in combination of other factors such as proper stretching and warming up and programming.
The cream is a bit pricey but worth it imo

 

[CohibaRobusto]

I've been using the 2500mg cbd cream pre workout for about 6 weeks and my forearm pain is almost non existent.
Keep in mind thats in combination of other factors such as proper stretching and warming up and programming.
The cream is a bit pricey but worth it imo

Thanks, good to hear you found something that works. I think this stuff is working already too. I can't believe the difference it is making.

 

[CohibaRobusto]

201 lbs this morning, CJ
3700 calories yesterday
macros 242/401/121

1.25 mins jump rope
deadlifts
135x10
225x10, 10
285x6
315x3
375x1
LF wide grip lat pulldown 140x12, 10, 6
hammer str iso lateral rows 115/s x 12, 100x12, 90x14
reverse cable crossovers high 12.5x19, 12, 10.5x12, 9x12
ez bar curls 60x16, 14, 11
concentration curls 20x14, 14, 14
db wrist curls 30x15, 12, 10
1.25 mins jump rope

Bicep/forearm did fine until the ezbar curls.

 

[CJ]

Ever think about maybe just not training biceps for a wee or two, to let the inflammation die down?

You're still getting bicep stimulation from the pulling movements you do, you won't lose any gainzzz over 1-2 weeks, but it might heal up so you can train them appropriately again. Take a step back to take 3 steps forward.

 

[CohibaRobusto]

Ever think about maybe just not training biceps for a wee or two, to let the inflammation die down?

You're still getting bicep stimulation from the pulling movements you do, you won't lose any gainzzz over 1-2 weeks, but it might heal up so you can train them appropriately again. Take a step back to take 3 steps forward.

Yeah, I might need to do that. I was hoping this current decrease in volume and weight would do the trick. I guess I'm afraid of falling back too much, you're probably right.

 

[CohibaRobusto]

375 deadlift is my heaviest so far. I'd like to see my shoulders back more. Any further critique is welcome.

 

[Jin]

375 deadlift is my heaviest so far. I'd like to see my shoulders back more. Any further critique is welcome.

Decent pull.

Firstly, get rid of those shoes. Pull in something flat like chucks or wrestling shoes.

Your first movement was your hips rising. This may be a learned poor technique or may just be because the weight was heavy.

Keep your back straight, butt down and the first thing to think about is pushing the floor away from you.

Post up some reps with 225 and from a side angle, not rear/side and let the guys help with form. I am no expert.

 

[CJ]

All of what Jin said, ESPECIALLY lose those shoes!!!

Don't squat in them either, too unstable, squishy surface. You want a stable base of support. You'll be able to lift more too, because your body will sense the stability. Try squatting heavy on a Bosu Ball (please don't), you won't get anywhere near heavy because your body won't let you use that much force if it senses instability.