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Leon Spinks
LSU Fan
Texas
Member since Aug 2016
883 posts

looking for a couple pieces of advice.
So I have always disliked working out but I think it is due to being forced to do certain workouts at a certain time. This was when I played college baseball 3 years ago. I’ll admit I let myself go after my junior year when I had a torn UCL and stress fracture in my elbow.

What are some ways to mix up the monotony of workouts? What are some upper body expertises that are fairly easy on the elbow since I never got that fixed?

Starting my quest to lose at least 20lbs and not to not be overweight today!


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: looking for a couple pieces of advice.
Starting in, I'd select a linear program. Candito Linear or Greyskull are two good options.

To mix things up, I like getting outside to complement the gym. In the summer, hit an outdoor pool.

I also love strongman stuff, but not everyone will share that. That helps me with monotony.

For elbow stuff, do a ****load of warmup and flexibility work for your shoulder. Then, form and control over the weight is huge. There's probably going to be a certain amount of experimenting about what does and doesn't aggravate your elbow.

Candito Linear's control template would be good for developing that control over weight.


Leon Spinks
LSU Fan
Texas
Member since Aug 2016
883 posts

re: looking for a couple pieces of advice.
Thanks for the info


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lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: looking for a couple pieces of advice.
Exactly what rep said. Focus on mobility. Defranco limber 11 and agile 8 are great resources as is defrancos YouTube and Instagram.

For boredom, I like to switch the main lifts out for variants and hit strongman, kb and bodyweight work as my accessory lifts.

For program candito or GSLP will serve you really well. Plenty of great info here and on the net on those two programs. You can read my greyskull thread that explains how to rotate lifts.

For diet what is your plan? This is the most important part. My suggestion is for the first month, just log everything into MyFitnessPal. Log everything and read labels. And understand calories and protein intake will make up 90% of your results. All the other things like intermittent fasting, keto, carnivore etc are all just tools to get you to stay compliant essentially.

After a month we can help you lay out your diet.

For the program, don't rush in, take it slow, focus on health and mobility first, form second then strength. Just lift 2-3 days a week and then get you some cardio in for now, prolly 2 days a week. After a month you can dial things in.

Get outside and walk to with the family. Eat as a family, no electronics at the table. Don't drink your calories and eat slowly.

Do the above and keep it simple and you will be successful and after a month you can move to something more aggressive if you want or move to something like keto, whatever you want, but just keep it simple for now.


Leon Spinks
LSU Fan
Texas
Member since Aug 2016
883 posts

re: looking for a couple pieces of advice.
I’ve been using the MyFitnessPal to track calories and have been trying to stay under 1,600 per day. I’ve started intermittent fasting this past week. So far it’s been pretty good. Shift work hasn’t really helped with the workout side of this.

I’m thinking about trying to lose weight first and once I do that then really start lifting. Right now I’m really only doing a little cardio


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boxcarbarney
LSU Fan
Fat City Drum Corps
Member since Jul 2007
15369 posts

re: looking for a couple pieces of advice.
quote:

I’m thinking about trying to lose weight first and once I do that then really start lifting. Right now I’m really only doing a little cardio


If you're going to go that route, why not add in body weight movements like pushups, pullups, and air squats throughout the day?


Leon Spinks
LSU Fan
Texas
Member since Aug 2016
883 posts

re: looking for a couple pieces of advice.
Pushups kill my elbow. It’s hard to find upper body exercises that don’t produce pain the lateral part of the elbow


boxcarbarney
LSU Fan
Fat City Drum Corps
Member since Jul 2007
15369 posts

re: looking for a couple pieces of advice.
Yikes. Have you tried a compression sleeve?


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Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: looking for a couple pieces of advice.
quote:

Pushups kill my elbow. It’s hard to find upper body exercises that don’t produce pain the lateral part of the elbow


I'd seriously recommend testing your upper body mobility before you go much further.

I see you situation as one of these two possibilities:

1. Your elbow is ****ed and the only way out is a doctor fix.
2. You lost a ton of mobility in the injury/recovery process, and now a lot of movements shift the load to your elbows because your positioning is off.

I doubt there are magic exercises that will cure either one. If you can't take pushups or pullups, you're in deep.

Increasing shoulder mobility helped me a lot in decreasing elbow pain. In terms of structural issues, that has to be a doctor diagnosis.


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Hot Carl
LSU Fan
You get what you pay for
Member since Dec 2005
46681 posts
 Online 

re: looking for a couple pieces of advice.
Why didn’t you have Tommy John if you don’t mind me asking? I’m sure your school would have paid for it and your rehab.


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