Christina's log

[NorwichGrad]

You’re a great catch, Christina. So I’m not surprised that someone said ,”Whoa! Mamasita! Who is that senorita?!” when they saw your profile.. If you were a fish in the vast Pacific Ocean, you’d be a Sea Unicorn. (I already used ‘Mermaid’ on Bubs, so I can’t use that again.)


He’s 6’4” and mentioned the same Oly gym I mentioned. That….. is….. just…..creeeeeeepy… Or is it my ESPN ability to see the future? Think about it. 6’4” has the numbers “4” and the number “9” upside down.

He’s a crossfitter, though, eh? Hmmmmmmm. Lemme think about this..





















OK.. I guess as long as he doesn’t wear those bright-rainbow-striped-polka-dot-knee-high socks, and as long he doesn’t do “kipping” (remember: real men do real pull ups and real chin ups), I guess he has my approval the way big brothers would give their blessings to their little sister’s admirers. And being a police officer, I doubt he wears stockings and kips. (I HOPE NOT!)

And.. while you’re at it, go ahead and take a small sip (just remember: only a tiny, tiny sip) of that CF Kool-Aid, but don’t drink the whole dang jug, mmmmkay?

May you continue to get strong, and may you find happiness.

[ironwill2008]

Negative Pullups 1 set of 5. I quit there because, sadly, my right elbow was bugging me

I hope your elbow issue resolves.

Romanian Deadlift 155#, 3 sets of 8

Good job on a tough lift.

[jjeane]

Hey Christina!! Great workouts! What is your elbow deal? You probably went over it somewhere just don't remember!!

Joel is cracking me up. Bu I agree. You are a great catch! Go have a good time sista!!

[BubsNBean]

I am not a confrontational person- my usual strategy is to just exit situations that I don't like, but I figured I had nothing to lose if I was thinking about leaving anyway. I don't expect everything to change overnight, but I think it's at least a step in the right direction getting some things out in the open.

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And, on another note. Signed up on one of those internet dating sites Get a bunch of messages that I don't really want to do anything with, but did meet someone potentially interesting yesterday. Police officer. 6'4" (hope that doesn't discourage you on your business plan Joel!). Nice muscles. We were able to sit and talk for a couple hours without it being awkward. Does cross fit but we can't all be perfect He was telling me I should go to this place in Sumner because they do a really good job there, especially with the oly lifts. Small freaking world, it's the place Joel was telling me about. So, hmm......

Super proud of you for standing up for yourself! Confrontation is uncomfortable for even people that are okay with it

Yayayaya about the dating site! I'm going to live vicariously through you for a bit. Still gun shy

[DieselsMom]

Great workouts Christina.

On the lat pull down what's your grip? Maybe switching it up will allow some weight increases as I also found that my numbers on that sucked yet I could get up in three digits when doing bb rows. I had to go more narrow to get my lats to engage properly and really had to focus on using that muscle group to complete the movement or my arms would try to take over. Just my two cents, you have much more experienced lifters in here commenting as well.

As for your 'catch' just enjoy the process. All those fun days getting to know each other. Your a great women and as Joel says an amazing catch so relax and enjoy the ride.

[cmg1976]

Upper looked really good ... loads of volume even if you dropped a few reps on the bench. It really is quite hard to hit the pecs properly because so many of us depend on our tris for pressing .. it's good to see you thinking about trying new exercises. Inclines/different grips/Corner presses etc are all good variations to try

Squats look good although maybe a bit more variable tempo than last time. There's no big rush to bump the weights so why not consolidate for a week at 115
Nice work on those RDLs and good move to use the mixed grip on all of those sets

That's interesting about using triceps over pecs- never thought about it but I know my pecs are never sore... I liked the incline bench because I could feel something happening. Yeah, I think it's time to just leave the flat barbell press alone for awhile- maybe when I "wake up" those muscles later on or something.

I see what you are saying on the squat tempo- green light to move up when they are all the same speed I'll have my speed squats on hypertrophy day and then I'll do this weight again next week.

You’re a great catch, Christina. So I’m not surprised that someone said ,”Whoa! Mamasita! Who is that senorita?!” when they saw your profile.. If you were a fish in the vast Pacific Ocean, you’d be a Sea Unicorn. (I already used ‘Mermaid’ on Bubs, so I can’t use that again.)


He’s 6’4” and mentioned the same Oly gym I mentioned. That….. is….. just…..creeeeeeepy… Or is it my ESPN ability to see the future? Think about it. 6’4” has the numbers “4” and the number “9” upside down.

He’s a crossfitter, though, eh? Hmmmmmmm. Lemme think about this..

OK.. I guess as long as he doesn’t wear those bright-rainbow-striped-polka-dot-knee-high socks, and as long he doesn’t do “kipping” (remember: real men do real pull ups and real chin ups), I guess he has my approval the way big brothers would give their blessings to their little sister’s admirers. And being a police officer, I doubt he wears stockings and kips. (I HOPE NOT!)

And.. while you’re at it, go ahead and take a small sip (just remember: only a tiny, tiny sip) of that CF Kool-Aid, but don’t drink the whole dang jug, mmmmkay?

May you continue to get strong, and may you find happiness.

OMG you are hysterical! We'll see how it goes- it takes me quite a while to decide how I feel about new people, but I guess there's a glimmer of hope if nothing else. I didn't notice any knee-high rainbow polka-dot socks

I hope your elbow issue resolves.

Good job on a tough lift.

Yeah, the elbow thing is an old injury- had been fine, but I think the cleans, pullups, and triceps isolation work combined have it irritated. I'll be laying off the upper body stuff for a few days and see how it goes.

Thanks on the RDL's- those suck the life out of me, but in a good way!

Hey Christina!! Great workouts! What is your elbow deal? You probably went over it somewhere just don't remember!!

Joel is cracking me up. Bu I agree. You are a great catch! Go have a good time sista!!

I injured my elbow 3-4 years ago rock climbing- irritated the ulnar nerve. Back then, any sort of pressing hurt, even just pushing the shower handle off. And it took a good year to heal. It started flaring up a little when I was practicing power cleans all the time, and a tiny bit on pullups. All the triceps work in this program has it pretty angry right now. I assume it's the same injury at least since it's only one side and it's in the same place, on the back of the elbow where the little groove is and running up into the back of the arm a couple inches.

Super proud of you for standing up for yourself! Confrontation is uncomfortable for even people that are okay with it

Yayayaya about the dating site! I'm going to live vicariously through you for a bit. Still gun shy

Yeah, it's a little overwhelming, but I figure nothing to lose. Though I can't muster up a response to most people- it's the ones that suck me in with humor that usually get a reply

Great workouts Christina.

On the lat pull down what's your grip? Maybe switching it up will allow some weight increases as I also found that my numbers on that sucked yet I could get up in three digits when doing bb rows. I had to go more narrow to get my lats to engage properly and really had to focus on using that muscle group to complete the movement or my arms would try to take over. Just my two cents, you have much more experienced lifters in here commenting as well.

As for your 'catch' just enjoy the process. All those fun days getting to know each other. Your a great women and as Joel says an amazing catch so relax and enjoy the ride.

Thank you- that is worth looking at! I haven't really paid attention to my grip, but I think it's fairly wide. And you are right, it always feels like arm work instead of back work so I'll give it some extra mental attention and see if I can get the lats to engage. I do feel pullups in my lats, but not these so much.

So, I'm going to take today off for sure, and see how I feel tomorrow- but today I'm getting random twinges in my elbow. The next workout is back and shoulders- I think the shoulder stuff should be ok, but the rows are questionable, so we'll see- if I go tomorrow, it may be a truncated session so this can heal.

[Vanguard1965]

I am not a confrontational person- my usual strategy is to just exit situations that I don't like, but I figured I had nothing to lose if I was thinking about leaving anyway. I don't expect everything to change overnight, but I think it's at least a step in the right direction getting some things out in the open.



Yeah, she's not known around town for her "reasonable" personality, lol. But I'm crossing my fingers that I can figure this complicated little dance out. Our clinic has entirely too much estrogen- not a single dude in the place, and that can be a recipe for disaster!

And, I actually got a couple workouts in! I don't know why I've been having trouble logging on and recording them- just out of my routine I guess.

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Upper Power 5/11

Pendlay Row 80# 3 sets of 5

Negative Pullups 1 set of 5. I quit there because, sadly, my right elbow was bugging me

Bench 80# 3 sets of 3. Lost a couple reps from last week. Whatever- I could just feel that it wasn't going to be a good benching day. I think I'm going to go back to DB benching, or incline or something- I'm just spinning my wheels on this lift and it gets discouraging.

Lat Pulldown 50# x6, 45# x6, 6 (42.5 for sets of 10 last week). Is it normal to be so much weaker on these than on rows?

DB Overhead Press 25's, 3 sets of 6 (22.5's for 3 sets of 8 last week)- and I felt the extra pounds- these were hard!

Incline Bench 55# barbell 3 sets of 6. New exercise so nothing to compare to. The bench wasn't adjustable and it was pretty upright, maybe 45 degrees but possibly less. I'm thinking about switching flat benching out for these- I don't even feel my chest muscles engage when I'm flat but I do on the incline. I have no idea why.

1 arm row 32.5#, 3 sets of 8 (last did on hypertrophy day, 30's for 12, 10, 10)

DB Curl, 22.5's, 3 sets of 8 (3 sets of 6 last week)

Close Grip BP, 25# db's, 3 sets of 10. So when I do these I hold the DB's together so they are touching and I feel the work in my triceps without any elbow issue. I need to try one of those barbells that allows a hammer grip but it never seems to be free when it's time for this. I'm pretty sure a regular grip wouldn't fly for me.

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Lower Power

Gonna be honest here- got home from work tonight feeling tired and withdrawn. And in the mood to overeat carbs, which I did! Was going to wait until tomorrow for this workout but I managed to snap myself out of it with the help of a little preworkout mix- these things are brilliant I tell you! My evening workouts are so much stronger. I guess I like stimulants, lol. So it was a pretty good night with that and the carb gluttony.

Squat, 115#, 3 sets of 5 (up 5# from last week). I was not at my most brilliant setting up the phone on these for whatever reason. The first set was useless and the next two aren't perfect but I think you can get the idea. I got a little sloppy on my grip and let my wrists bend. Any comments or do I get the green light to add next week? These didn't feel too hard- I think the twice weekly frequency and the addition of leg presses is working well for me.





Leg Press 180#, 2 sets of 10 (160x10, 180x10 last week)

Romanian Deadlift 155#, 3 sets of 8, mixed grip. Last week I had 5, 5, 8 because my grip was failing and I didn't switch to mixed until the third set. Makes a huge difference. But these were hard and I took a lot of rest in between- the reps are supposed to be 5-8, so it's time to add weight, but I'll be conservative. Maybe 160 for 3 sets of 5 next week?

Leg Extension 70# x10, 80# 2 sets of 10. This lift is gaining quickly as I get used to it.

Seated Leg Curl 60# 2 sets of 10

Calves on the sled 120# 3 sets of 10 (pretty easy so will add wt next week)

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And, on another note. Signed up on one of those internet dating sites Get a bunch of messages that I don't really want to do anything with, but did meet someone potentially interesting yesterday. Police officer. 6'4" (hope that doesn't discourage you on your business plan Joel!). Nice muscles. We were able to sit and talk for a couple hours without it being awkward. Does cross fit but we can't all be perfect He was telling me I should go to this place in Sumner because they do a really good job there, especially with the oly lifts. Small freaking world, it's the place Joel was telling me about. So, hmm......

Some good training sessions and interesting on meeting someone. Sounds promising!

[stephanielynn76]

Awwwwwww... I've missed your journal Christina. Once again... fantastic squats! Incredible depth with perfect form. You are awesome! Your hair is so pretty too! Are you still bulking because you look so thin still. I'm glad you are getting out there and trying to meet new people. You are such a wonderful person with so much to offer...

[ilovethe80s]

Your squats look great to me, I think add weight next time for sure.

Exciting on the internet dating! Your 6'4 crossfit police guy sounds like a good find. As others have mentioned, you are indeed a great catch. I am with you on the humor, really that is the most important thing.

[cmg1976]

Some good training sessions and interesting on meeting someone. Sounds promising!

Thanks- hopefully they can sustain me for a bit because some time off is in my future

Awwwwwww... I've missed your journal Christina. Once again... fantastic squats! Incredible depth with perfect form. You are awesome! Your hair is so pretty too! Are you still bulking because you look so thin still. I'm glad you are getting out there and trying to meet new people. You are such a wonderful person with so much to offer...

Hi Stephanie!!!! So nice to see you back. Thanks on the squats- it's taken a lot of concentration and mobility work to get them right but it's worth it I got a haircut a couple weeks ago, after the breakup, and I'm trying to be better about not being so lazy with it. On the bulking, I'm still doing it but I did have a rough period where I just couldn't eat much for a few days when he moved out. But then I've had some other days where I know I was well over 2400 cals. I've been doing a lot more restaurant meals so some of my tracking has been estimated. On the whole my weight is static over the last month. And you already know this but seeing what you achieve with these cycles is my main motivation to keep plugging along at it

Your squats look great to me, I think add weight next time for sure.

Exciting on the internet dating! Your 6'4 crossfit police guy sounds like a good find. As others have mentioned, you are indeed a great catch. I am with you on the humor, really that is the most important thing.

Thanks Laura- I could always go on the lower rep range if I add weight and feel my form slipping. I do get the speed squats the other day of the week so there's still a lighter day to practice good technique too.

----------------------------

So, I'm really bummed about this but I'm going to be away from the gym for the next week, maybe two. The old elbow injury is back. I tried doing my back/shoulders workout last night with lighter weight and fewer reps, just to see what I could do, but nearly everything was uncomfortable and today it hurts to do much other than leave my right arm extended and not use it. Hurt when I tried to chop onions, had to wash my hair with my left hand only, and it hurts if I flex my elbow at all so I had to sleep with it straight out. I was thinking I could still do legs but I'm pretty sure holding a barbell for squats is going to be a bad idea.

Anyway, I'm hoping I can deal with it now before it becomes a big issue again. This was my old rock climbing injury and it was sensitive for a good year after it happened. I'm going to have to be really careful on which triceps exercises I choose in the future; I was getting little twinges before with the cleans and occasionally with rows and pullups too, but the isolation work is what finished it off.

So, I'll be living vicariously though all of you and trying to pretend I don't have a right arm for a while so it can heal.

[bustasinclair]

So, I'll be living vicariously though all of you and trying to pretend I don't have a right arm for a while so it can heal.

Sorry to hear about the elbow. It's funny, I'm dealing with some elbow issues right now too--not as bad as you describe, but close.

I recommend hack squats and maybe some form of lunges for a while to keep progressing on your legs. Upper body can rest for a few weeks. There are many machines in the gym that you can use with a bum arm--Just an idea

[bustasinclair]

Forgot to add:

I have to echo what everyone else is saying about meeting someone. You're an awesome woman with much to offer. Some guy is going to be one lucky dude! Hell, if I was still single, I'd get in my car and go find you myself

Chin up! You got this.

[cmg1976]

Hi! I've missed you around these parts

Sorry to hear about the elbow. It's funny, I'm dealing with some elbow issues right now too--not as bad as you describe, but close.

I recommend hack squats and maybe some form of lunges for a while to keep progressing on your legs. Upper body can rest for a few weeks. There are many machines in the gym that you can use with a bum arm--Just an idea

We don't have a hack squat machine at my gym and I'm thinking the barbell behind the legs thing might not be a good idea, but I could always try it light. You are probably right that I can work with some machines. I know the leg press would be ok but I didn't want to be moving around the big plates- though I could probably just ask someone for help, guys seem to be offering to move plates around more often than not anyway.

I've been doing lunges with a barbell and those will have to wait, but maybe DB's would be ok if I held them straight at my side. Or a smith machine? I've never used a smith machine but maybe it would take some pressure off my arm? Anyway, thanks for the encouragement. As you know it's depressing to be sidelined by an injury when the will is there

Forgot to add:

I have to echo what everyone else is saying about meeting someone. You're an awesome woman with much to offer. Some guy is going to be one lucky dude! Hell, if I was still single, I'd get in my car and go find you myself

Chin up! You got this.

K, thanks for the big smile this morning I already feel a little better, lol.

[DieselsMom]

Hubs had a tennis elbow/ ulnar issue a few months ago and physio had him massaging the area with ice. Use a solo cup freeze water in it then cut bottom off and use lots of pressure to massage the entire forearm then any type of bicep/tricep work he had to do with a broken wrist grip for example instead of bicep curls regular grip, break your wrist and do it like Spider-Man shooting a web took the pressure of that nerve. Also if you don't have maybe get a naproxen or something similar for anti-inflammatory care, I believe the dr was also able to prescribe a cream with some anti inflammatory properties which you probably know much more about than I but food for thought.

[NorwichGrad]

Sorry about the elbow, Christina. Hope it gets better soon.

You might be able to work around it, though. Experiment with different things to see which ones work.

As far as leg exercises, you can try DB plie squats. Grab a db with two hands. Grab one end of the plate and not the handle. Let DB hang in front of you. Feet slightly wider than squat width. (Yes, slightly wider than squat stance.) Keep arms straight and relax so that your forearms are basically touching the pelvic region. Squat down like a ballerina (I guess that's why they call it plie).

As far as upper body, you can use machine pec dec flyes, but adjust the pads inward (if possible) so that they are resting on your biceps instead of wrists. Some machines allow you to do this.

As far as back, you can do some machine pullovers, just as long as the machine will not aggravate your elbow.

Unfortunately, with elbow injury your lifts will be limited. But there are some things you can do creatively to keep training.

I also agree with DM on ice..

[RyouBakua]

you look to be doing alright in here despite the injury

hope you find a plan that works



last time i hurt my shoulder, i just did more legs and cardio (it really helped in the long run)

[Vanguard1965]

Sorry to hear about your elbow. A lot of people take time off thinking that is the solution however as others have already pointed out there are way to work around it and I actually think it can help rehap the injury quicker. I had tennis elbow pretty bad and was unable to do hammer curls as it really aggravated it.

What I found worked extremely well for me finally was using heat to draw blood to the elbow and then I would massage the elbow rubbing across the muscle and tendons at a 90 degree angle. ( basically across the arm versus along the arm) keep working it harder and harder and really make it hurt. Then ice the elbow. I did this several times a night and it made an amazing difference. I also got some elbow sleeve to wear in the gym so that the elbow would stay warm when I worked out which also helped.

[cmg1976]

Hubs had a tennis elbow/ ulnar issue a few months ago and physio had him massaging the area with ice. Use a solo cup freeze water in it then cut bottom off and use lots of pressure to massage the entire forearm then any type of bicep/tricep work he had to do with a broken wrist grip for example instead of bicep curls regular grip, break your wrist and do it like Spider-Man shooting a web took the pressure of that nerve. Also if you don't have maybe get a naproxen or something similar for anti-inflammatory care, I believe the dr was also able to prescribe a cream with some anti inflammatory properties which you probably know much more about than I but food for thought.

I've been rubbing an ice pack all around and it does help, at least temporarily. I can't picture the broken wrist grip and I tried to google but it didn't help- sorry to be dense but I'd like to understand what you are describing... Pretty maxed out on the ibuprofen and it's still throbbing- I hope tomorrow is a better day.

Sorry to hear about your elbow. A lot of people take time off thinking that is the solution however as others have already pointed out there are way to work around it and I actually think it can help rehap the injury quicker. I had tennis elbow pretty bad and was unable to do hammer curls as it really aggravated it.

What I found worked extremely well for me finally was using heat to draw blood to the elbow and then I would massage the elbow rubbing across the muscle and tendons at a 90 degree angle. ( basically across the arm versus along the arm) keep working it harder and harder and really make it hurt. Then ice the elbow. I did this several times a night and it made an amazing difference. I also got some elbow sleeve to wear in the gym so that the elbow would stay warm when I worked out which also helped.

When you had tennis elbow where did it hurt? It sounds like pain that is at the elbow and below? Mine is at the elbow and above into the triceps a bit. One of our assistants at work also does massage therapy and she commented on a bunch of knotted up tissue in my forearm and suggested massaging it- sounds like what you are describing too? I've been doing that all day. The heat is a great idea that I hadn't thought of and I'm going to try that tonight. I'm afraid to exercise it too much since it hurts to just do normal things and I really don't want this to turn into a chronic issue because of my own actions.

I was thinking about getting those versa gripps you mentioned before too- I figure that even in a couple weeks, gripping a bar for deadlifts won't be the brightest idea. They have a few models to choose from- I was leaning towards these unless you'd suggest another:

http://www.amazon.com/gp/product/B00...A1Z1MYI3QJCLG2

Sorry about the elbow, Christina. Hope it gets better soon.

You might be able to work around it, though. Experiment with different things to see which ones work.

As far as leg exercises, you can try DB plie squats. Grab a db with two hands. Grab one end of the plate and not the handle. Let DB hang in front of you. Feet slightly wider than squat width. (Yes, slightly wider than squat stance.) Keep arms straight and relax so that your forearms are basically touching the pelvic region. Squat down like a ballerina (I guess that's why they call it plie).

As far as upper body, you can use machine pec dec flyes, but adjust the pads inward (if possible) so that they are resting on your biceps instead of wrists. Some machines allow you to do this.

As far as back, you can do some machine pullovers, just as long as the machine will not aggravate your elbow.

Unfortunately, with elbow injury your lifts will be limited. But there are some things you can do creatively to keep training.

I also agree with DM on ice..

Thanks Joel. I will try the plie squats, good idea, and play around with some of the machines.

you look to be doing alright in here despite the injury

hope you find a plan that works



last time i hurt my shoulder, i just did more legs and cardio (it really helped in the long run)

Yeah, not feeling the cardio, lol! But maybe a little hot yoga wouldn't be a terrible idea And legs 3x a week, why not?

[DieselsMom]

I'm not sure if there is a video for it not a technical thing (that i know of) but pretend to be Spider-Man and drop your hands toward the floor while arms are parallel like he does when he shoots his web from his wrist, if still confused I can take a pic and post it

[fittofattofit]

I've had a lot of elbow issues over the years ... both medial and lateral condylitis (tennis and golfers' elbows). Obviously every injury is different but essentially you get an initial strain .. a small tear really .. in the tendon and then associated inflammation at the tendon insertion and then inflammation in the tendon itself. You may have had an associated tear in the muscle of the triceps as well from the sound of your pain and from what the masseuse suggested. Either way the treatment initially should be NSAIDs and ice but after that it's about getting blood supply back into the tendon for healing by really getting in there with deep massage over the tendon insertion site to the point that it's painful (doing it whenever I think about it, like at meetings) and doing some really light weight high repetition exercises that get the elbow moving.
My elbow pain is always just grumbling along but I manage it by avoiding those exercises which aggravate it .. mainly triceps isolation stuff like standing skulls or triceps dips .. and by getting stuck into the tendon when it's sore and making sure that I keep some movement happening

[Vanguard1965]

When you had tennis elbow where did it hurt? It sounds like pain that is at the elbow and below? Mine is at the elbow and above into the triceps a bit. One of our assistants at work also does massage therapy and she commented on a bunch of knotted up tissue in my forearm and suggested massaging it- sounds like what you are describing too? I've been doing that all day. The heat is a great idea that I hadn't thought of and I'm going to try that tonight. I'm afraid to exercise it too much since it hurts to just do normal things and I really don't want this to turn into a chronic issue because of my own actions.

I was thinking about getting those versa gripps you mentioned before too- I figure that even in a couple weeks, gripping a bar for deadlifts won't be the brightest idea. They have a few models to choose from- I was leaning towards these unless you'd suggest another:

http://www.amazon.com/gp/product/B00...A1Z1MYI3QJCLG2

Mine was the elbow and the forearm but what I did should work the same above the elbow. I think you will find once you do the heat, massage and then icing a few times it will make a big difference and make the pain a lot less. If its bothering you a great deal without lifting then yes I would give it time. However once normal day to day seems to be fine I would start back working out light and avoid anything that causes any kind of pain. You should be able to find certain exercise you can do that does not bother your elbow. I agree you don't want to make it worse or turn it into a chronic issue.

The versa grips look good

[cmg1976]

Thanks again everyone for the elbow help. I've been doing lots of heat and massage and things are getting better. It still stings if I flex my arm too much, but it's better.

So I went to the gym today. It wasn't a systematic session so I don't really feel like writing it up- it was more just to see what I could do. Good news is I think holding a barbell is going to be ok as long as I take a really wide grip and keep it higher, because my arms can stay pretty relaxed that way. I did squats, leg press, and lunges a few hrs ago and don't feel any worse (And, I did add 5# to the squats, I was feeling sassy, lol. Did 4, 5, 4 reps).

I tried the pec dec but the small amount of tension it put on my arms was too much, so it's just going to be no upper body for a while. I'll reassess next weekend, and meanwhile keep up the heat/massage/nsaids routine. I ordered a sleeve and the versa gripps too. And I'm going to have to be super careful on the arm isolation work in the future.

[stephanielynn76]

Awwwww man. I'm so sorry about the elbow. Injuries suck. You will love the versa gripps though.