Any other ideas to work the triceps without messing up a joint?

I do triceps pulldowns or skull crushers and I get elbow pain
Chair dips and I get wrist pain

I could work through the pain no problem.. but.. im guessing if there is pain, ill dp permanent damage if I keep doing it.

I try close grip pushups but triceps dont get enough of a workout before either chest or shoulders give out or I get shoulder pain from having such a close grip.

Any ideas?

hey ray. thanks for the advice on work outs while learning to break dance for me. just a quick question. wanted to see if i have an ok to do 100 pushups a day to help me be a better break dancer (minus weekends). I ask this because used to only work out chest once a week when its chest day and was wondering if you see any red flags.

Thanks!

hello ray

do you think dirty bulking in the long run, even after a nice cut, could permanently biggest the waist?

also i like to lift heavy deadlift and squat but again, don't want the waist to get too big as it's unaesthetic haha. any advice for this?

Thanks heaps raynor, will follow the second option closely




If ur serious then I want you to know before hand you are the last French person I'd have sex with. I'd gladly take Sebastian Chabal into bed before you

You need around 2,500 cals on workout days and 2,000 cals on non-workout days to be on a deficit.


Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large spinach salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts

Angle your hands/arms differently. Chances are, a slight angle different will prevent elbow pain. In order to get into a more neutral position, train triceps ONE hand at a time, instead of two-handed. Secondly, use a rope on the pulldown machine instead of a bar or handle. Once you transition into all single handed exercises, make sure to absolutely adjust your wrist/arm until you find a good position of comfort for you.

There is no problem with that. You can even do a full pushup day, once a week, where you do as many reps of pushups as possible, for at least 10 sets, throughout the day. You should strive to add at least 1 rep each set.

It really depends how dirty we're talking. A full-on, eat whatever you want diet, as long as you get sufficient protein, could result in some pretty epic fat gain.

A controlled bulk is always the best, which is really eating what you want, but WITHIN reason.

Secondly, you won't get an unnaturally large waistline from doing squats and deadlifts. Don't worry about that.

thank you

I'm currently 69kgs and looking to be 63kgs. I understand that I have to cut my calories to lose 1-2lbs a week. Should the cut in calories come in carbs or fats? I read that I should increase my protein intake during my caloric deficit.

In addition, is it possible to get stronger while in a caloric state for someone who has about a year of training age?