Quote:
Originally Posted by BigFrank
There are A LOT of things you could be doing wrong. Not to sound like a dick Andrew, but unless you video tape yourself performing the exercise it's hard to go off of.
Also which part of the bicep is the soreness in? Could be from overuse, or certain muscles used to stabilize dumbbells or the bar may not be up to par.
What did you do exactly? Exercises, sets, reps. That's something to start with.
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I figured that much.
Now, 24 hours later, I'm feeling it in my triceps more. I'm feeling it only in my outermost chest muscles and the back and underparts of my armpits.
The area of my biceps that is sore is the very top toward the front where it meets my lower arm muscles.
I'm a little foggy on the order but here is the gist of it.
Warm-up:
10 minutes/1 mile, Elliptical
5 minutes, stair machine
Chest:
3 sets, 12 reps bench press - 135, 105, 95
3 sets, 12 reps dumbbell bench press - 50, 40, 30 (combined dumbbell weight, not each arm
)
3 sets, 12 reps incline bench press - 105, 95, 85
2 sets, 12 reps chest fly machine - 50
Triceps:
8 reps triceps dip (instruction was "to failure" and that didn't take long)
3 sets, 12 reps lying triceps extension "skullcrusher", 20, 20, 20
3 sets 12 reps triceps dumbbell kickback, 25, 25, 25
With the triceps extensions I was really trying to keep my elbows tucked in and that was the hardest part.
Overall I'm still feeling great and I can see how people get hooked on going to the gym, I feel great after.