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Hi, I'm going to start a log as there were many requests and I reckon it would be beneficial for others to gain something out of my experience, and a good way to motivate myself further by giving updates on this forum.
Stats:
Age: 24
Lifting since: 17
Current Weight: 180lb
Height: 178cm
Lifts:
Bench: 120kg no assistance/gear etc
Squat: 140kg no belt/assistance etc
OHP: 70kg no assistance/gear etc
RDL: 110kg for few reps
Training Style: Upper/Lower Plan (4 days) or Full Body 3 times a week
Diet: Forever Vegetarian. Been eating rice/soychunks, whey + soy milk, oats, nuts, frozen berries, legumes throughout these years. My diet mainly revolves around this along with multi vitamins, b12, magnesium etc and creatine.
No use of enhancing drugs, steroids, peptides, sarms etc.. all natural.
My Gym History:
Started as a skinny fat teenager during weighed around 183 lbs. Did a whole bunch of workout/diet experiments first 6 months. Read books, YT found out what works for me, which training suits me best and stuck with it, changed variations etc.
Macros are usually: 180P 300C 80F~/ i keep this ratio depending on bulk and cut. My protein is always min. 150g~
Short Story of my Injury: Love training my forearms, the right arm has always been stronger. Spammed too much forearm reverse barbell curls, repping 3x8reps on 60kgs. I felt pain on my left arm one day, i thought it is minor DOMS - will recover.. repeated it for a week and it was end game. Pain was bad i knew something is wrong.
Current situation: 7mm tendor tear on my left forearm for the past 2 years (restricted my full potential of doing any type of pulls like curls, pullup, forearm etc) I have been avoiding physio as I was still able to pull 50% effort wise and I was kinda content. I believed myself in doing less of those movements that trigger my pain and slowly progressing but as months went on there was little to no progress. Because of all these 2 years, last month my right arm suffered from a golfers elbow. From what I feel this is all due to the right arm putting in more work and as a result of this I now cannot even push to my full potential.
Conclusion: Tendon tear on my left forearm, my workouts were based on 90% barbells this kept getting my stronger arm (right) more stronger and caused golfers elbow to my right arm due to the overwork.
What I did to improve it: Since I felt weakness in my right arm, I have been going physio past last month. Told me my left arm is a lot weaker due to all this and to train all sorts of forearm/wrist movements from low weight to progress weekly as tendons don't like immediate load out of nowhere.
Apart from exercises. My physio suggested me to put inflammatory wrap: hirudoid cream + volini cream mixed and applied on forearm then wrapped with cling wrap which traps the heat inside. To be applied right before sleep, the whole night. I have been doing this since then and it has helped, my tendon/elbow pain has reduced.
For this past month, I also avoided the gym and focused a little on wrist/arm movements and my recovery through wrap + more sleep.
---
Last week started gym as I felt better from the above.
Week 1
I have lost strength and I am doing 40% of my weight from before (physio suggested to reduce the load more, so i will consider that this week 2)
Bench: 60kg 3x8 feels very heavy and little pain on right elbow
OHP: 30kg 3x12 feels heavy no pain
Row: 40kg 3x10 no pain feels ok, 60kg pain on forearm tendon
Squat: 80kg 3x10 no pain, just feels heavy
Pistol Squat: 3x10 feels harder than before
Cable crunches: 3x12 pain in right elbow
Shrugs: 20kg 3x12 no pain
Dumbell curl: 7lb~ painful and can feel the tendon cut on left arm
The plan is to lower weight and move back up week by week according to how i feel about my tendon and elbow.
What made me want to consider peptides?
All in all my injury feels a bit better, the pain is definitely less. Before I was paranoid just to flex my left arm due to the pain, now I am able to at least do that.
However, my most recent gym session few days ago, i tried doing bicep curl with 7lb dumbell and the pain felt really bad i couldn't even curl the dumbell. This demotivates and wrecks my hope for recovery, despite all this time there is not too much of a difference. I am willing to give a few more weeks but at this point, i think my condition is very chronic and the tendon has been damaged a lot in between the 2 years gap.
---
quick write up, don't bash me. i can add my progress pictures if needed. thanks
Stats:
Age: 24
Lifting since: 17
Current Weight: 180lb
Height: 178cm
Lifts:
Bench: 120kg no assistance/gear etc
Squat: 140kg no belt/assistance etc
OHP: 70kg no assistance/gear etc
RDL: 110kg for few reps
Training Style: Upper/Lower Plan (4 days) or Full Body 3 times a week
Diet: Forever Vegetarian. Been eating rice/soychunks, whey + soy milk, oats, nuts, frozen berries, legumes throughout these years. My diet mainly revolves around this along with multi vitamins, b12, magnesium etc and creatine.
No use of enhancing drugs, steroids, peptides, sarms etc.. all natural.
My Gym History:
Started as a skinny fat teenager during weighed around 183 lbs. Did a whole bunch of workout/diet experiments first 6 months. Read books, YT found out what works for me, which training suits me best and stuck with it, changed variations etc.
Macros are usually: 180P 300C 80F~/ i keep this ratio depending on bulk and cut. My protein is always min. 150g~
Short Story of my Injury: Love training my forearms, the right arm has always been stronger. Spammed too much forearm reverse barbell curls, repping 3x8reps on 60kgs. I felt pain on my left arm one day, i thought it is minor DOMS - will recover.. repeated it for a week and it was end game. Pain was bad i knew something is wrong.
Current situation: 7mm tendor tear on my left forearm for the past 2 years (restricted my full potential of doing any type of pulls like curls, pullup, forearm etc) I have been avoiding physio as I was still able to pull 50% effort wise and I was kinda content. I believed myself in doing less of those movements that trigger my pain and slowly progressing but as months went on there was little to no progress. Because of all these 2 years, last month my right arm suffered from a golfers elbow. From what I feel this is all due to the right arm putting in more work and as a result of this I now cannot even push to my full potential.
Conclusion: Tendon tear on my left forearm, my workouts were based on 90% barbells this kept getting my stronger arm (right) more stronger and caused golfers elbow to my right arm due to the overwork.
What I did to improve it: Since I felt weakness in my right arm, I have been going physio past last month. Told me my left arm is a lot weaker due to all this and to train all sorts of forearm/wrist movements from low weight to progress weekly as tendons don't like immediate load out of nowhere.
Apart from exercises. My physio suggested me to put inflammatory wrap: hirudoid cream + volini cream mixed and applied on forearm then wrapped with cling wrap which traps the heat inside. To be applied right before sleep, the whole night. I have been doing this since then and it has helped, my tendon/elbow pain has reduced.
For this past month, I also avoided the gym and focused a little on wrist/arm movements and my recovery through wrap + more sleep.
---
Last week started gym as I felt better from the above.
Week 1
I have lost strength and I am doing 40% of my weight from before (physio suggested to reduce the load more, so i will consider that this week 2)
Bench: 60kg 3x8 feels very heavy and little pain on right elbow
OHP: 30kg 3x12 feels heavy no pain
Row: 40kg 3x10 no pain feels ok, 60kg pain on forearm tendon
Squat: 80kg 3x10 no pain, just feels heavy
Pistol Squat: 3x10 feels harder than before
Cable crunches: 3x12 pain in right elbow
Shrugs: 20kg 3x12 no pain
Dumbell curl: 7lb~ painful and can feel the tendon cut on left arm
The plan is to lower weight and move back up week by week according to how i feel about my tendon and elbow.
What made me want to consider peptides?
All in all my injury feels a bit better, the pain is definitely less. Before I was paranoid just to flex my left arm due to the pain, now I am able to at least do that.
However, my most recent gym session few days ago, i tried doing bicep curl with 7lb dumbell and the pain felt really bad i couldn't even curl the dumbell. This demotivates and wrecks my hope for recovery, despite all this time there is not too much of a difference. I am willing to give a few more weeks but at this point, i think my condition is very chronic and the tendon has been damaged a lot in between the 2 years gap.
---
quick write up, don't bash me. i can add my progress pictures if needed. thanks
