Quote:
Originally Posted by AD720
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.
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DOMS
http://en.wikipedia.org/wiki/Delayed...uscle_soreness
Quote:
Originally Posted by AD720
The area of my biceps that is sore is the very top toward the front where it meets my lower arm muscles.
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Top as in where it ties into your shoulder, or top as in where it ties into your forearm??
After reading your workout it sounds like it might be something more along the lines of overuse injury...
Quote:
Originally Posted by AD720
10 minutes/1 mile, Elliptical
5 minutes, stair machine
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Dump the Elliptical and just do 5min warm-up. Unless your in a pinch on time, perform cardio after a workout.
Quote:
Originally Posted by AD720
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 |
Few things on the workout. Why are you decreasing the weight? Work up to a weight and stay with something you can do 3 sets of. Try not to work down in weight unless you are incorporating a drop set or something crazy like that. Also if you are planning on performing Dips in a chest / tricep workout I would ditch one Chest exercise. As dips will work your chest a good bit. It's not all triceps. Also I would try to do more volume on the dips, that is going to be the best exercise for your money...I would drop the Flat bench dumbbells and just go right to an incline movement.
Quote:
Originally Posted by AD720
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.
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That's good your trying to make an effort to keep your elbows "tucked" during lying extensions. The medial head and long head of your tricpes tend to be weaker than lateral head( outside ). This is why the elbows tend to "flare" because the muscle wants to use the stronger areas to do the work. The soreness you feel in your armpit is most likely due to the inner tricep heads getting a good workout.
Glad to hear you're enjoying going to the Gym.