The standard female guide is here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide


She can expect to get into the 125-130 lb area with that plan without any problems.

What can I do about the pain in my elbows when doing tricep extensions?

I do warm up sets.. it hurts, as I continue it hurts less, not sure if its just the endorphins numbing the pain lol.

I avoid skullcrsuhers, and just do the tricep extension.. I do about 8-10 sets with a small metal bar, then like 5-6 sets with the rope.

I do not want to do close grip bench, its uncomfortable to me, and tends to aggrivate shoulders when at a close grip. Same with dips.

The best way to avoid elbow pain is to adjust your grip. Try to keep your grip as neutral as possible and use dummbells as much as possible instead of straight bars.

Secondly, try elbow braces if the problem persists, as these are very helpful with people exhibiting symptoms of tendonitis.

Recently I've had pretty bad shin splints whenever I run/play sports. Do you have any experience with shin sleeves, if so can you recommend a good brand? Thanks m8

Iso help asap!

Just was at the gym, when i decided to try a core rotation exercise with a 8 kg dumbbell.
I did like 60 rotations (30 each side) and now 30 mins later my lower back is hurting like fu*king hell!

Seriously i have never experienced such back pains before! What on earth did i do wrong?
Should i lay down and rest or could i sit up playing on the computer?

Zensah, Nike, New Balance, McDavid and CEP are all good!

Sounds like a muscle strain. Not a big deal, but can be painful.

Ice the area, at least 4x per day, @ 20 mins each time.

Keep the mobility low today and tomorrow, but after that, you need to start stretching the area out and keeping it as limber as possible.

Take ibuprofen as necessary.


If the conditions get worse in the next 1-2 days, you need to see a doctor.

Thanks!

But what could have went wrong? should i stop doing this exercise or find another one for core rotation?

It can be over-extension or a bad angle causing a muscle strain - just avoid the exercise in the future, or try it will fewer reps and less weight at a slower pace.

Working out 6-7 days a week ( mostly 7 ), almost 2 months in... at what point do i need to stop for a week... is it even necessary?? Hypertrophy routines ofc.