no problem dude :)

no... its normal i guess...

all the best... what i recommend though is a week's break. Wear a forearm supporter / strap during that time and then when u hit the gym after a week you will feel much better. But remember to wear the forearm strap + wrist strap throughtout your workout.

and truth be told, my doctor had aske me to take 2 months off to let it heal. and another experienced elite weightlifter at my gym (6'4 @ 23" guns) advised me the same coz even he had had this problem as a teenager when he started lifting at age 14. i never took a day off though. i just stopped doing direct biceps. thats when i came across chad waterbury and i read that i can grow my arms without direct arm work :)

knwoing you though, i don think u'll take 2 months off :D... try what i did though... it may help..

best of luck

I haven't been able to make the gym the past few days because spring break is starting and alot of shite is due all at once blah blah blah... So I haven't completed shoulders or legs for week 6. My spring break actually starts today (cuz I'm not going to any classes :D) and I'm going snowboarding so there will be no workout for 1 week. This fits in well actually, it gives my forearms a chance to rest and also gives me a 1 week "deload". After 6 weeks of OVT I think that the 1 week break will be beneficial to keeping my gains consistent. When I get back from the break I will be switching some of the exercises and resuming OVT, starting the second block of 6 weeks.

see..? good things always happen for a reason.. :)\

definitely


its supposed to be 4 + 4... but if you change i guess its alright.. and plus, who am i to say.. its not like i keep to a routine for long now is it...? :p

I decided on the 6 week block because the first two weeks were lost trying to get the weight maxes and adjusting to the program...and when I change the exercises I am planning on "losing" 1 week due to adjustment and finding max weights. :D

guess what kane... i'm gonna stick to ovt... probably till may.. :D :fest30:

i'm taking it 1 day at a time to control myself from falling in love with another program.. :hbang:

OVT Block 2
 

(Did this workout yesterday, just posting it today)
Day One Chest/Back
176lbs
A1-Bench Press 185
A2-Dumbbell Pullover 80
B1-Incline Bench 135
B2-Incline Flyes 30
C1-Lat Pulldown 150
C2-DB Rows 55
D1-JS Rows 135
D2-Seated Cable Row 125

I've switched some of the exercises around, kept quite a few, and this is my first week of block 2. I actually had about a week and a half of no lifting. My forearms are feeling good and I'm still feeling pretty strong in most of the lifts. I weighed in at 176, which is perfect. I started the program at 167lbs on january 4th with a bf% of roughly 18. So I've gained about 10 lbs PLUS my bf% has dropped (I can see the change in the mirror) in the course of about 2 months. This new block has a few exercises that I think will definitely help with my gains (ie. Standing Military, A2G BACK Squats, JS Rows etc). I'm going to run this block for 5 or 6 weeks, depending on how results are at week 5.

keep it up man. gaining weight like that is awesome. As always keep moving the heavy metal . :hbang:

What is that, "Anabolic Beer" you drink? :joke:

Keep up the good work, and congrats, Kane.

good going kane :)

and like 0311 once said (and i hope it was him - or else i'll be responsible for "mis-quoting"): the mirror is not always the best judge of bf%... but sometimes it is....

overall, 10 lbs is a lot and i'm happy for you :) all the best....

Day Two Shoulders/Traps
176lbs
A1-Standing Military Press 95
A2-DB Front Raises 10
B1-Arnie Press (DB) 40
B2-Side Laterals 15
C1-Bent Over Laterals 30
C2-Hammer Strength Row 180
D1-Power Shrugs 225
D2-Close Grip Upright Rows 95

WOW, this combination of exercises is way better than the previous one. Amazing workout, pretty much a full body workout, rediculous pump and tremendous muscle burn. I would recommend that anyone doing OVT try this layout. The only thing I wasn't happy with was the incredible drop in Power Shrugs...I really don't know what happened, but I couldn't even fight through 2 sets at my usual weight. I think that my traps got just as much of a workout though, despite the lower weight, I'm thinking the lack of strength is probably from fatigue due to the different exercises.

I'm going to shoot for 180lbs by the end of the month...before I declare I've made my goal, I'm going to weigh in at 180 or more at least 4 times. And my long term goal is to be 200lbs by christmas. :hbang: