Varbo's new mission

**varbo** · August 24th, 2009, 12:48 PM

Well, I haven't hit the gym in about 3 weeks and haven't shown much intensity in probably 5 weeks due to the insanity that my life has been lately but now that things have calmed down a bit I'm ready to start a new mission.

Goals
Haven't finalized them yet but will have them ready soon. Its not that I built this before I made goals because the goal is increased size and strength but I haven't figured out my "measurable goals" yet.

Timeframes
Can't really have timeframes without the goals

Split
For the first few weeks it will be:
Monday - Chest/Core
Tuesday - Back
Wednesday - Flag football
Thursday - Tri/bi
Friday - Shoulder/Core
Saturday - Rest
Sunday - Flag football

I'll post what the plan is on the day of.

Also I know that there is no legs. The reason for that is that I've been slacking off so much lately that I'm afraid that the Leg workout will leave me too sore to run on days that I need to play football. I know that football is no substitute for leg day but I will be sacrificing it so that I can play. Besides, its only for a short time and I may be able to work things in there. I also may so some deadlifts on fridays.

Also my door mounted pullup bar should be showing up this week so that it can be incorperated next week!

Supplementation
Daily:
ON Opti-Men Multivitamin
CLA
Fish oil
Vitamin C

Pre- Workout
ON Whey with fruit juice

Post Workout
On Whey
On Casien
Purple K Kre-Alkalyn
Gatorade Powder

Nutrition
Green tea
Lots of Vegetables and fruit
Chicken/Bison/tilapia
Home made pastas
Eggs

Well thats all I can think of to start. As always, any comments are welcome.

**wil** · August 24th, 2009, 02:17 PM

Quote:

Originally Posted by varbo

Also I know that there is no legs. The reason for that is that I've been slacking off so much lately that I'm afraid that the Leg workout will leave me too sore to run on days that I need to play football. I know that football is no substitute for leg day but I will be sacrificing it so that I can play. Besides, its only for a short time and I may be able to work things in there.

NFL players still do leg workouts.

**varbo** · August 24th, 2009, 02:51 PM

Quote:

Originally Posted by wil

NFL players still do leg workouts.

yeah but they've probably been working hard legs all year. I'm afaid that I won't be able to walk after a tough workout.

**mukey** · August 24th, 2009, 08:57 PM

Cool varbo! Nice to see another forum user start one of these. I know what you mean about the legs, after my leg day my legs are out of commission for at least 3 days, but stay sore for 5 to 6 days after.

**varbo** · August 25th, 2009, 11:29 AM

OK,
Monday wasn't as good as I have hoped. On Sunday our quarterback couldn't make it and since I am the backup I played for the first real time. (I played cleanup after our real quarterback engineered a blowout but wasn't really pushing myself.) Anyways, my shoulder was sore and my obliques were killing me so this is what I did:

Incline DB Press - 1x8 Warmup, 3x8
Bench press - 7,6,5
Decline flye - 3x8
Incline flye - 3x8
Flye - 3x8
Pushup (feet on bench) - 15,13,12
Reverse curl - 3x15

It was rough but I guess that teaches me for being a slacker!!

DEALER · August 25th, 2009, 07:40 PM

Quote:

yeah but they've probably been working hard legs all year. I'm afaid that I won't be able to walk after a tough workout.

Varbo, just try to ease into legs. Just do a few light weight sets of squats to warmup before you work another muscle group. This way, you won't get all that sore, and every week you can do more and more. Even if they do get a little too sore, do some walking before your game, once the legs get moving they shouldn't be that stiff.

Don't get me wrong, if I work legs after a long break, I am a like cripple around work for a week! But if I keep at it week in and week out, they don't get all that sore after a few weeks. Plus, if I get on the treadmill before a workout, my legs loosen right up, temporarily.

**varbo** · August 26th, 2009, 03:28 PM

Last night was :

DB Row - Warmup - 1x8, 3x8
Wide Grip Pulldown - 3x8
Cable Row - 3X8
Rev Pulldown - 3x8
Shrug - 3x8

**varbo** · August 26th, 2009, 03:34 PM

Goals and Timeframe

Decided to just work hard until football's over and the do up my goals and timeframe. The reason is that Flag football = Sprained fingers, at least for me.

You may think that sprained pinky isn't that important but try doing DB rows with one. Hurts like hell!!! So instead of missing goals due to potential injuries, I'll just hold off and see where I am at the end of the season.

Legs

Dealer is right and that is my plan for now. Fridays I'll start with some deadlifts and then later add in some light squats. you know, ease myself in.

**Hans_Rachid** · August 26th, 2009, 05:10 PM

You should write down the weights you lift, not just the reps if you want to track your progress, especially since your goal is increased size and strength!

Strength increase means size increase

**SAINT_X** · August 26th, 2009, 05:16 PM

Go Varbo!

**varbo** · August 26th, 2009, 05:36 PM

Quote:

Originally Posted by Hans_Rachid

You should write down the weights you lift, not just the reps if you want to track your progress, especially since your goal is increased size and strength!

Strength increase means size increase

OK, its time to admit my secret shame...

I'm using a Bowflex for some of the exercises that I do. Please keep the odd looks and snickers to a minimum. Why I am is a long story involving my wife and many different cirumstances but in the end, thats why I haven't been posting the weights. Saying that I'm benching 320 sounds impressive but it really isn't when its 320 on the bowflex. When I can, I am using dumbells and an EZ curl bar but there you go.

On the bright side, I may be able to convince my wife that we should sell the thing and get a rack and bench but that won't be until I max the Bowflex out which is a "secret goal" of mine.

Anyways, Flag football tonight!!

DEALER · August 26th, 2009, 11:17 PM

Ah, Varbo, honesty is truly the best policy, LOL. You can get big on the Bowflex, just look at the buff guys on the commercials! You wouldn't insinuate that the guys on the Bowflex ads actually built their muscles with free weights, would you?

All joking aside, those Bowflex machines are pretty cool. At least you have something to work with. And you can do a complete body workout with DBs, provided you have some heavy ones. I'm trying to get my girl on the free weights too, she's just more comfortable with the machines.

**Hans_Rachid** · August 27th, 2009, 12:26 AM

Hahaha well I'm glad I had you reveal your treachery; you shall henceforth be prohibited any further activity on these forums until you proceed with the acquisition of some proper training material

No, as Dealer said at least it's something to work with, even if not ideal. Still, I've never used a BowFlex, but I suppose there are some resistance settings which you could note to keep track of your progress in the strength department, that is until you max out the machine!

Anyway, maybe you mentally know exactly which setting you've previously used for any given exercise, but if not it might be wise to write it down somewhere even if it won't mean anything to us.

**A1food4U** · August 27th, 2009, 11:09 AM

I thought I saw you in a back alley, in a hooded sweatshirt trying to buy some after market power rods...

**varbo** · August 27th, 2009, 12:55 PM

Quote:

Originally Posted by Hans_Rachid

Anyway, maybe you mentally know exactly which setting you've previously used for any given exercise, but if not it might be wise to right it down somewhere even if it won't mean anything to us.

I do Write all that down in my trusty little notebooks. You should see my "gym." the window sill is littered with all these little notebooks full of scribbles. The proudest thing is when I look at the really old ones. When I see my benching at the bowflex weight of 220 last year and struggling and then from June 09 benching the bowflex weight of 340 and my warmup being 200 it makes me smile!!

Anyways, we won at football last night and I kept volunteering to do the deep routes to make sure I pushed myself at least.

**varbo** · August 28th, 2009, 03:48 PM

Well Yesterday Sucked!!

My shoulder was stil sore from the weekend and I was very Limited as to what I could do so it was this:

Cable Pushdown -Warmup 1x8 - 3x8
EZ Bar Tri Extension - 3x8
Dumbell Kickback - 2x8
EZbar Curl - 3x8
Preacher curl - 3x8
Hammer curl - 3x8

I was a little issed off until I realized that it could have been worse if I had waited until the end of football season!!

**varbo** · August 30th, 2009, 06:54 PM

Well, another setback. Friday, I didn't get to do anything because my shoulder was still sore and I went motorcycle shopping with my wife and then a birthday party for my god daughter. The next day say me babysitting her. So today everything seemed fine until the quaterback in the game engineered another blowout and asked me to play clean-up. my shoulder made a snapping noise on a long bomb and now I have to change up how I workout so tomorrow I think will just be a core day!

**mukey** · August 30th, 2009, 08:41 PM

Be careful of that shoulder Varbo, I've had the same problem for the last few years and it just doesn't go away. The best you can hope for is to just not make it worse.

DEALER · August 31st, 2009, 04:01 PM

Quote:

Be careful of that shoulder Varbo, I've had the same problem for the last few years and it just doesn't go away. The best you can hope for is to just not make it worse.

I for one, refuse to believe that injuries can't be overcome. I think most of the time, one's ability to overcome injury is related to how hard they work at rehabilitating the problem area. In some cases, an extended break from all high impact exercise (this would include running, and flag football) may be necessary. A few weeks (or even months) stretching and strengthening may be what your injury needs. It sucks, I know, but we need to think long term when it comes to nagging sports injuries.

**IMFREAKZILLA** · August 31st, 2009, 05:58 PM

leg work is a must it releases diff hormones.there are ton of ways to do leg work without weights