Week 14 Lean Gain Phase

Woke up this morning at 211 lbs which is a gain of 0.8 lbs since last Saturday. In 14 weeks I have gained 10.2 lbs so overall I think I have been able to add more muscle while not gaining to much fat. I was able to do hammer curls this workout but I may have pushed it a tad to much. Will have to see how I feel in the next few days to see if I recover quickly or my arms gets worse again. Overall this week has been the best workout since the injury and I am almost at 100% of what I was before. Getting very excited to be finally starting my contest prep next Saturday. Not sure what I am going to do for this coming week as I have not discussed this with Layne. I think I will most likely just keep my macros the same or Layne may have a suggestion.

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graham
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graham

Hi VG, You’re still going well! I would be careful with the Hammer curls as they work the Forearms and so the tendon attachment affected by TE too much, because you have to have such a tight grip on the DB’s or bar. This can cause an overuse/strain on the muscle and tendon. I myself would prefer to change to straight or preferably cambered BB curls or even close grip pull-ups with chin as high over the bar as you can. You also get an extra bit of value by working the lower Lat’s as well. It would be such… Read more »