Injury advice!

[Toptoon1]

I was going to make this two posts but I decided to make it one cause they are probably related.

First off im going to list my routine. Does this routine look like it would easily lend itself to injury or does it sound practical?

Mon: Squat 5x5 - Bench 5x5 - Deads 5x5- Military press 5x5

Tue: Hanging leg raises - Dips - Calf raises - Bicep Curls - Pull ups - Side Lat raises

Wed: Squat 5x5 - Bench 5x5 - Deads 5x5- Military press 5x5

Thur: Hanging leg raises - Dips - Calf raises - Bicep Curls - Pull ups - Side Lat raises

Fri: Squat 5x5 - Bench 5x5 - Deads 5x5- Military press 5x5

Sat: Rest day

Sun: Rest day

M/W/F is my bread and butter routine and Tue/Thurs I really just do for assistance.

Anywho the reason I ask is cause my right bicep is kinda fucked at the moment. Woohoo! Yay me! My first workout injury! ( I think ) So I stopped working out all together cause my bicep is really hurting. Well Im kinda a whining bitch ill admit it. I don’t like pain, so on a 1-10 scale I would say a constant 4. I know its not the good pain. I don’t know if this is from my workout or if its from arm wrestling one of my friends, which by the way im never doing again. Nice pissing contest that I think went and messed up a good week of training maybe more. Then I wasn’t sure if I was "hurt" so I went and worked out one more time after just to "see."

Im going to try to describe the type of pain maybe someone can give me a better opinion about what they think. I guess it kind of feels like someone gave me a real bad charlee horse right in the middle of my bicep and my bicep kinda feels like that all over. Almost like I cant pinpoint the origin of the pain. Another weird thing too is every time I exhale deeply it will kinda shoot pain throughout my bicept, its weird. And this just kind of crept up Monday!

Anyhow its going on 4 days and still fucking hurts pretty bad. I put a wrap on it with light pressure. The pressure seems to make it feel a tad better. I think also I would describe the pain more so in the lower bicep. Closer to the crease of my elbow then to my shoulder.
What kind of injury does this sound like?

I kind of believe it stems from the arm wrestling. We were pretty evenly matched but he got the jump on the go and I stayed in a pretty awkward position for a while half way between start and losing just giving it all I got hovering there. Im pretty sure this is what fucked my arm up. There was no immediate pain this just kind of snuck up on me. My last workout was Friday morning.....I was good. Then Saturday night did the arm wrestling...and then Monday night at work before my Monday workout shit started hurting and I went home and worked out anyway.

 

[needtogetaas]

If you made sure you split it up right it would be fine. What I mean is monday 100% max power
wensday 80%
friday 60%

Monday being your PR day for the compound lifts. But I do think with the other work outs added it would be to much on some muscle groups.

 

[SouthernLord]

Too much pressing. My elbows and biceps hurt just from reading it lol.

Try....

Monday:

Squat
Bench
Row

Wednesday:

light Squats
Military
Deads

Friday:

Squat
Bench
Row or Chin
Dips

That is a solid template. You can add iso work where you see fit. I would only do cardio/abs on Tuesday/Thursday so your body can recover.

 

[future]

The pain is in the bicep near the elbow? Please specifiy.

And the routine is fine BUT you can get hurt and overtrain with anything.

 

[Toptoon1]

The pain is in the bicep. I dont know what the opposite side of the elbow is called, where your arm bends, the pain is more closer to this side, then to the upper bicep by the shoulder.

 

[timtim]

could be your brachialis or brachioradialis.

 

[SaiBoT]

That injury was from the arm wrestling! Apply some hot/cold gel throughout the day and press a bit to release the tightness and speed recovery. I too used to play tough with arm wrestling and once the injury was so bad that kept going over six months. What i did was stop workng the bis for months and when i got back to isolation movements i did them for sets of 10 and up perfect reps.


The routine you have doesn't look fine @ all unless you go to the gym every other day and apply the heavy/light/medium concept that needto and southernlord are talking about.

Hope this helped

 

[chucktown04]

I really screwed up my elbow and couldn't workout for a month for it to stop hurting from arm-wrestling. Win or lose it puts a unnatural strain on your ligaments.

Also as noted above you are prob overtraining with the routine you have outlined above.

Advice: No more arm wrestling ever again- lol I swore it off 4-5 years ago never have a problem with my bicep like you are describing again. Also, if your arm continues to hurt when you workout you are going to have to take some time off (I know it really sucks to hear that) because it more than likely will not heal if you continue weight training.