Varbo's new mission

**varbo** · September 1st, 2009, 02:02 PM

Well dealer, as I see and respect your point, I'll be back at Flag football next week because I only get 2 and a half months of football per year so I'm gonna take it. For my shoulder I'm taking "inflaheal" that the naturapath gave my wife. Seems to be helping.

**varbo** · September 1st, 2009, 03:44 PM

OK, Last night did core:

Reverse Crunch - 3x15
Leg ext from plank - 3x12
Weighted twist - 3x15(I think thats what they call it)
Plank 3x :50
Side bend 3x50

Think I'll do biceps tonight as if I the weights aren't to big and I use good form, I shouldn't bother my shoulder much at all.

**varbo** · September 2nd, 2009, 10:40 AM

Did biceps last night and kept the weights a bit lower to see how the shoulder reacted.

EZ Bar Curl - Warmup - 1x8@50, 3x8@90
Preacher curl - 3x8@50
Hammer Curl - 3x8@50
Reverse Curl - 3x8@50
Concentration Curl - 3x8@50

So Far so good on the shoulder. I had to feel around it to even find a small spot that gave me any discomfort.

And for those who say I need to do something other than curls for biceps I say that I know but I usually do those on my back days.

Anyways, since I don't play football again for another week (long weekend!!!) I'll be hitting my legs tonight.

DEALER · September 3rd, 2009, 01:01 PM

Quote:

EZ Bar Curl - Warmup - 1x8@50, 3x8@90
Preacher curl - 3x8@50
Hammer Curl - 3x8@50
Reverse Curl - 3x8@50
Concentration Curl - 3x8@50

That's a lot of curls. Are your preacher, hammer & concentration curls all using the 50lbs dumbbells? That takes some serious arm strength.

**SAINT_X** · September 3rd, 2009, 03:40 PM

Quote:

Originally Posted by varbo

Did biceps last night and kept the weights a bit lower to see how the shoulder reacted.

EZ Bar Curl - Warmup - 1x8@50, 3x8@90
Preacher curl - 3x8@50
Hammer Curl - 3x8@50
Reverse Curl - 3x8@50
Concentration Curl - 3x8@50

So Far so good on the shoulder. I had to feel around it to even find a small spot that gave me any discomfort.

And for those who say I need to do something other than curls for biceps I say that I know but I usually do those on my back days.

Anyways, since I don't play football again for another week (long weekend!!!) I'll be hitting my legs tonight.

How long is your interval between reps/ sets?

**varbo** · September 3rd, 2009, 04:27 PM

Quote:

Originally Posted by DEALER

That's a lot of curls. Are your preacher, hammer & concentration curls all using the 50lbs dumbbells? That takes some serious arm strength.

Preachers are using the Bowflex attachment but the rest are 50lb dumbells.

**varbo** · September 3rd, 2009, 04:28 PM

Quote:

Originally Posted by SAINT_X

How long is your interval between reps/ sets?

90 second rest intervals

**varbo** · September 3rd, 2009, 04:35 PM

Finally I get to do legs last night

Squat (on the bowflex) - 1x8, 3x8
Dumbell deadlift - 3x8
Leg Extension (BF) - 3x8
Lunnge (db) - 1x8 (it was freakin' hot in my house last night so by this time I'm dripping with sweat)
Hydrant 3x8

Today I'm a little sore in the glute area, but since its legs I'm wondering what I'll feel like tomorrow.

So now is my inner termoil. I have 2 thoughts on doing a chest day tonight despite my shoulder injury:
1. Hit the gym you pussy! Shoulder hasn't hurt all day. Test it.
2. Don't be stupid. Wait until monday, so that it can heal more.

I think the latter will win.

**tidalwave** · September 3rd, 2009, 11:16 PM

Quote:

Originally Posted by varbo

So now is my inner termoil. I have 2 thought on doing a chest day tonight despite my shoulder injury:
1. Hi the gym you pussy! Shoulder hasn't hurt all day. Test it.
2. Don't be stupid. Wait until monday, so that it can heal more.

I think the latter will win.

Sometimes waiting a few more days can make the difference between injury-free training/progress, and being sidelined for a few weeks. I tweaked my shoulder recently and have just started to work it a bit more... I started doing some lighter shoulder exercises (whatever didn't start to hurt) and warmed them up excessively with high rep rotator cuff exercises.

**varbo** · September 4th, 2009, 04:43 PM

The decision was made for me. I was really busy after work last night and tonight I was invited to a barbeque so I think that monday is my next chance to go anyways. Its for the best anyways.

Oh Yeah, my glutes are hurting pretty good today.

**varbo** · September 8th, 2009, 04:39 PM

Well yesterday I decided to test out the shoulder and do a Chest day. My strength is definately down but my shoulder held up:

Dumbell Incline press: 1x8 @ 50, 3x8 @70
Bowflex Bench press: 3x8
BF Decline Flye: 3x8
DB Incline Flye: 3x8@50
Pushup (feet on bench): 2x15, 1x12
Reverse Crunch: 3x15
Weighted twist: 3x15@25

Tonight I'll see how the shoulder does with the Dumbell rows. Might drop the weight some. Haven't decided yet.

**varbo** · September 10th, 2009, 09:12 AM

Tuesday was Back and I have my door mounted pullup bar now so I used it instead of the Bowflex. I knew I need to buid back strength and this proved it. I also dropped the weight on the Dumbell rowns to make sure my shoulder held up.

DB Row 1x8@50, 3x8@90
Wide grip pullup 6,5,3
DB Shrug 3x10@80
Chip-up 8,6,5
BF Row 3x8

Yesterday was flag football and tonight, triceps.

**varbo** · September 11th, 2009, 04:42 PM

Yesterday tri's

EZbar extension - 1x8 @50, 3x8@90
DB Kickback 3x8@50
BF Tri Pushdown
weightedTricep Dip 2x15@60 1x12 @60

**varbo** · September 13th, 2009, 08:16 PM

Friday was bicep

EZbar Curls 1x8@70 3x8@100
Preacher curl 3x8@50
Close Grip Chinup 8,6,6
Hammer db Curl 3x8@50
Reverse db Curl 3x8@50

Saturday drank too much
Today was Flag football
Tomorrow - Chest

**varbo** · September 14th, 2009, 05:56 PM

Well my pre workout shake hasn't been happending to this point but I'll start today. I have also started supplementing with 1000iu of vitamin D. I'll decide if I have to up that in the next few weeks. I will for sure once winter comes. Chest later and I'm off to see the naturapath tomorrow.

**varbo** · September 16th, 2009, 12:24 AM

Monday was chest:
Incline DB Press -1x8@50, 3x8@75
BF Bench press - 3x8
BF Decline flye - 3x8
DB incline Flye - 3x8@50
Pushup (raised feet) 3x15

Tuesday - Back
BF wide pulldown - 1x8
Wide grip pullup -7,7,6
DB Row 3x8@100
Chin-up 7,6,4
BF row 3x8
db Shrug - 3x10 @ 80

**varbo** · September 19th, 2009, 01:44 PM

Thursday Was Triceps
EZ Bar Tri Ext - 1x8@50, 3x8@90
DB Kickback - 3x8 @50
BF Tri Pushdown - 3x8
Weighted Tri Dip 3x15 @ 60

Friday I had a Golf Party to go to and didn't get to lift. I'll try to make time today.

**Italianangel** · September 24th, 2009, 12:44 PM

I would use a horse for your avi, you work like one! Great training!

**IMFREAKZILLA** · September 24th, 2009, 02:00 PM

you need to hit your legs they are a critical part of a workout,lots of people don't like doing them ,working them out,I 'm surprised you can play flag football with all that movement not
having strong legs,I wish you the best,p.s throw some leg workouts in your regiment.your
legs release diff hormones and will help the rest of body on workout days.

**varbo** · September 30th, 2009, 12:07 AM

Thanks for the encouragement.

Anyways, I've been super busy with football make up games and travelling so I haven't touched a weight for over a week. I was actually out in Lizzy's neck of the woods for a wedding.

So here's the update. I will be hitting legs again this week. I do know how important it is and I'm back into it for this week and I'm pretty sure I'll be able to find time next week and then Flag football is over and I can just put it back in the routine.

So since I only have 3 days to really hit the gym this week I'm thinking it will be:
Wednesday - Chest and a bit of tris
Thursday - Legs and a bit of core
Friday - Back and a bit of bi's