Gym:
Spoiler!

I was doing a program that was heavily based on just pull ups and dips that was basically 15 sets of pull ups (1min rest), starting from bw all the way to 15kg added weight with different grip variations.. I went full retard and got to like 150 total pull ups..
Then 9 sets of weighted dips, then fuked around with different db exercises but didn't focus too much on that..

I was able to build a really good physique with that + erg rowing + swimming.. Problem is I completely fuked up my right elbow... It was obviously from the last pull up sets with 15kg added weight.. My form got horrible and somehow the overcompensation from the wrong muscles and tendons raped my elbow.

That was last month, it's still not 100% but it's almost there, just feel it a little when I bend elbow..


So I need to make a new program that doesn't revolve too much around pull ups, takes like 45-60min and I that i can do in my home gym.. I just really love pull ups (to attain gorilla strength) and want to eventually get back to doing them more, but in a more careful way obviously.. Also will continue rowing and swimming for cardio and legs..

sorry bro i'm straight, keep your vibrators to yourself

You are using flexors a lot on pulls. You almost never use extensors for much of anything. You need to work extensors for elbow health. There's a lot recommending reverse wrist curls, whatever. Do those but I go farther with finger tip holds and palms up holds.

Just get in upper push up position on your finger tips. Hold for time. Extra points doing it full scap protraction. It's weird that this actually works extensors.

Palms up, same thing as finger tip, but actually start off on your knees and get a feel with what you can do. You can hurt yourself even worse here, but if you approach it with extreme caution and get past that point, you can make your wrist really strong, which also translates into bullet-proofing your elbows.

doesn't look like much but mirin home gym.

Would workout with that all day over a commercial gym with retards

Why not purchase more plates and incorporate barbell rows into your routine. I love weighted pullups as well but 100+ pullups is a waste of time and should be used more as an accessory exercise.

Yeah doing the same movement all day is going to cause imbalances and overuse injuries. Use more variety and keep volume to 3-4 sets per exercise going closer to failure. If you can do 15 sets of something you aren't pushing yourself very hard at least not on the first 10 sets.

Just take 2 weeks off even if it sucks srs. Ease back into it with inverted rows & pushups?

Do you have a trap bar?

Ya man, during covid I built the best physique of my life with this setup + cardio..I think pull ups are the goat upper body exercise + I enjoy doing them.. Some exercises I despise, like anything shoulder related but I really do have fun with pull ups..
I took around 2 weeks off first time it happened and then just did bw plus less added weight but the pain came back.. read online it takes way longer for elbow chit to healnahYa agreed, will def work on it

Nice gym
Did you chit on the wall while doing pullups?

lmao.. It's from the plates hitting the wall.. Happens when I'm struggling and my form goes to chit on chin ups cause it's the closest grip to the wall..

is that an ant colony climbing on the wall?

Doing pullups that close to the wall would drive me insane--first college gym I had access to had one dedicated pullup bar with that same proximity in setup. You should use your rack for pullups if you can find way to rig a grip setup with what you have now, or search for accessory equipment that would help achieve this. Seems like your room has the ceiling height to comfortably clear the rack + head space? You'd only be giving your body more room to comfortably work on form, and clear any issues with weighted plates on your dip belt destroying your drywall.

Is it tendonitus?

It takes a while to heal.

Then I’d suggest low volume to start then slowly work your way back up.

good setup, get some mirrors in there and admire your physique

Should have invest in a better quality squat rack because it looks cheap AF