6:30 is very swift indeed!

And yeah, a few pushy parents at ours too, though tbh nothing too crazy. In just happy if mine finish!

I did get quite annoyed with the dad behind me constantly going "You can catch him! Overtake Mbappe! You've got him now just reel him in" over the last 200m or so.

At 60m or so Cub put on the afterburners and we left them for dust. But, mate, encourage him all you like and if you want to do the competitive stuff, that's fine, but don't do it so the other small children can hear you.

That's a superb time.

Guy from my running club did the same race as you muzz.

10k race this morning was absolutely brutal. Just melted, despite pouring water over my head at every drinks station. Ridic.

But well done mate, 10k is a great achievement anyway but in this heat doubly so

Long version: Recently I've been having really sharp pains in my left upper arm, between the bicep and tricep area. When it was really bad, it felt like I had shards of glass stuck in my muscles. I've had this before, but it was more a dull ache and would disappear after a day or two, happening maybe once or twice a year. I always just chalked it up to "bodies are weird, it always goes away" and ignored it. This time it's stuck around for a couple of weeks. When the pain spread to my neck (but not my shoulder, weirdly), and I was getting numb fingers, I thought I'd better go to the doctor. Popping ibuprofen before bed clearly wasn't doing the trick, and given my family history of massive heart attacks, I thought I'd better make sure this wasn't anything more nefarious. The doctor asked a few questions, and concluded it's an old sports injury. Which made me laugh, bar a few 10ks and half marathons, I've spent my life avoiding sport like the proverbial. He thinks I've damaged a tendon, which unlike muscles, can take a long time to heal, hence why the pain keeps yo-yoing on me. He recommended doing some exercises to strengthen my arm, and help the tendon heal. I've been pondering going back to the gym for a while, and if it makes this pain bugger off, then that's just a nice bonus. So, what exercises/machines at the gym can I do to help?

Short version: I've hurt my arm. Doctor says I need to get yoked. Which exercises/machines at the gym will help with the upper arm/shoulder/chest area?

6 months ago i couldn't do 1 pull up

Today, 40 pull ups (5 at a time), 20 at lunch, 20 in eve

Pretty pleased

I think yes? like arms all the way straight so essentially starting again and just the normal way you hold the bar.

Lol look at us trying to find out if he’s kipping

It’s very impressive djorn, did you progress with clear goal in mind, what method did you use (like, every day starting at 1, 1, 1, 1 then 2, 2, 1, 1 sort of thjng until 5, 5, 5, 5)?

Rookie numbers. I can do 42. Straight arms, down by my side.

But last week, Kyle quit the band. Are you back together again?

Do shoulder presses or incline bench presses. That’ll work the chest, triceps and shoulders etc. 

For biceps and upper back, do rows.

hylian_elf wrote:

Do shoulder presses or incline bench presses. That’ll work the chest, triceps and shoulders etc.  For biceps and upper back, do rows.

I have no idea what any of those things are. (But thanks, though, I appreciate it.) Pics?

Start with the absolute lightest weights. Work up gradually. Concentrate on slow cadence. 2-3 seconds on the effort (the pushing or the pulling) and even slower maybe 4 seconds on the resetting for next rep.

Form is king. Do it slowly and properly. To avoid injury and getting into bad habits.