I went to a walk in and talked to some general practinior who knew less than you guys do about my problem. She made me get xrays even though I have a soft tissue injury, but said it was the only way she could refer me to an orthopedic specialist (which she did). My appointment is next Wednesday, and I will follow up with the diagnosis.
Went to the ortho today. He looked at my arm noted the inflamtion on the side of my elbow which mentioned was similar to tennis elbow except the inflamation was a littel further up the arm than usually occurs. He perfomed some hands on tests to further check my arm (making me work against his resistance, etc.) His conclusion: There are in his words "a couple of things going on with my arm" one invoving the biceps tendon/muscle and the other involveing the forearm muscle that runs slightly above my elbow. He said there wasn't a tear and just kind of dismissed the bruise above my elbow joint (where the swelling is) as broken cappilaries (thought thats what a bruise was) and that my problem was tendonits/soft tissue injury from strong gripping and overuse when lifting weights. His recomendation: Continue working out!!!; just avoid any movements that agrivate it (he said I would know what they were), and to sart back into bicep curls gradually (I told him I could only curl 15 lb dbells without pain and that I hadn't curled for several weeks). He said that if I continue to do things that aggrivate it while working out it will never heal and possibly become chronic (its been going on since January which he knew because he repeated it back to me-I thought it was chronic), but that i should continue to workout as it was an important part of the healing process (very different from alot of advice I have received about total layoff from upper body for a month or more)-so I have set up my workout to avoid anything that will overly stress my forearm (no heavy gripping, but some lighter stuff) and no heavy movements with back or bis (preexhausting with dbell pullovers). BTW, when I asked him about an MRI he said it was not needed at this point and basically recomened to me the R.I.C.E. advice which I am already following. He also gave me a script and 15 days worth of free samples of the anti-inflamatory Bextra Valdecoxib caps (20 mg) which he says are safer than Vioxx and you only have to take tham once a day. He seemed to be nice and knowledgeable, but also very busy, and although he was pretty patient with my questions, I could still tell he was trying to rush me through the system. Anyway, below is my nutritional and training plan of attack please critique:
3 Day Split (Bi rehab 2)
-4 weeks: 8-12 rep range (except bi's)
-positive faliure on all sets without *
-ice left elbow immediately after workout for 20 mins, and 2-4 times a day every day
-take anti-inflammatory medication daily
-Glucosamine / Chondroitin apoximately 3 grams each
-3 tbls flax seed oil daily
-concentrate on form and feeling the muscle on all exercises
-Meals: 4x600 (approx.) +2 shakes (30+ grams protein per meal, 30- grams carbs per meal except after workout up to 150, no carbs for last meal of day).
-after 4 weeks take 2 weeks off
continue iceing twice a day
Monday
Back/Delts/Bis
D-bell pullovers 10-12
1.*60x12
1 min
2.*70x12
1 min
3.*80x10
1 min
4.80x
Bbell rows 8-12
1.*135x12
1 min
2.*135x12
2 min
3.*135x12
2 min
4.135x11
2 min
Hammer pull downs
1.*140x12
rest 2 min
2.180x10
Machine lat raise
1.*90x10
1 min
2.110x10
Rotary Delt Machine (Paramount)
1.*40x12
1 min
2.*85x10
2 min
3.130x6
1 min
D-bell curl (simultaneous)
1.*8x20
1 min
2.*10x15
1 min
3.*15x15
1 min
4.*15x15
1 min
5. *15x15
Tuesday
HIIT (20 min on treadmill)
Abs
SB LegLifts
1.1x12
Incline Sit Ups
1.1x12
SB Crunches
1.1x12
Crunch Machine
1.1x12
Vacuums
4x12
Wednesday
Chest/tris/forearms
Bench
1.*135x10
1 min
2.*185x8
1 min
3.*205x8
2 min
4.225x91/2
2 min
Incline Hammer
1.*225x5
2 min
2.225x6
2 min
Hammer Press
1.315x8
1 min 50 is the goal 1 min rest
Dips
1.12
2.9
3.10
4.9
5.10
1 min
Strive tri machine
1.45x8
1 min
2.45x8
forearm bbell curls (behind back
1.110x12
rest 1 min,
2.110x12
reverse d-bell
1.15x12
2.15x12
Thursday
HIIT (20 min on treadmill)
Abs
SB LegLifts
1.1x12
Incline Sit Ups
1.1x12
SB Crunches
1.1x12
Crunch Machine
1.1x12
Vacuums
4x12 (hold for 12 seconds)
Friday
Legs/Traps
Leg ex.
1.*
1 min
2.*
1 min
3.150x
Squat
1.*135x12
rest 1 min
2.*185x10
1 min
3.225x
2 min
Leg press
1.
Leg curl 6-10 2 min
1. *90x10
2 min rest
2.130x8
1 min rest
SLDL
1.135x
Seated Calf Raise 10-12
1.*
1 min
2.*
1 min
3.
Calf Raises 15-20 2 min
1.*220x20
1 min rest
2.495x15
Shrugs on calf raise machine
1.*300x15,20
1 min
2.495x15,16
1 min
3.495x15,16
Hammer Shrug Machine
1.180x
Saturday
HIIT (20 min on treadmill)
Abs
SB LegLifts
1.1x12
Incline Sit Ups
1.1x12
SB Crunches
1.1x12
Crunch Machine
1.1x12
Vacuums
4x12 (hold for 12 seconds)
Sunday
Off