[Joeiss]

My arms are killing me!!! AHHHHHHH.

On Thursday I did a pretty heavy biceps and triceps workout. I did a warmup, then some stretching, and then I went into my routine. However, I didn't do a cool down or any stretches afterwards. Now, two days later, I cannot bend my arms any more than 90 degrees (either way).

So, can somebody tell me please how to get rid of the buildup, once it is allready here. And what cooldown can I do that will stop the buildup in my arms? Thanks.