My Journal

[MAR72]

height: 6'0"
weight: 330#
age: 40y
beard: 18m

08/27/2012: complete novice starting Tone Barbaccio's Jersey Iron template
09/17/2012: 235/215/330 = 780@318
10/19/2012: 315/240/385 = 940@325
12/20/2012: 405/255/455 = 1115@330
02/28/2013: ... = 1215?

mon: squat/bench/accessories
thur: deadlift/overhead/accessories
sat: high rep, single set conditioning circuit

I train alone at the Mt. Laurel YMCA but will switch to Rutgers-Camden in January.

Big THANKS to my pro friend, Tone Barbaccio, for creating 8 week programs and talking me through all of this training!

[MAR72]

i'm going to start aiming up the raw lifting standard designation chart
http://www.powerliftingwatch.com/node/1793
i'm currently considered classIII w/1115@330

short term: by 03/31/2013-> 1251@308 for classII
(gain 136 total and drop 22 body weight within 12 weeks)

long term: by 01/01/2014-> 1359@275 for classI
(gain additional 108 total and drop 33 more body weight within 40 weeks)

[MAR72]

4xhacker-pschorr wiesse bier
2xjagermeister

bacon wrapped chestnuts in bbq sauce
spinach dip
soppressata and fresh mozzerella

2xheaping plates
ham
turkey
mashed potatoes
gravy
stuffing
corn
brussels sprouts
cranberries

apple pie
oatmeal cookies

[MAR72]

6 hours sleep
coffee
homemade chicken soup w/ brown rice

went in to do 45 minute high rep/single set cardio training
tried to hit 25 reps with atleast 50% of what I use to do 3x8
walked the indoor track for warmup/cooldown and recover when gassed

5 laps walk

25x250 leg press
23x135 cgbp
25x110 seated row
12x90 seated press
25x100 seated pulldown
25 back raises

5 laps walk

25 situps
25x70 leg curl
25x70 leg extensions
25x60 rope pushdown
15x70 reverse curl

10 laps walk

[MAR72]

10 hours sleep
coffee
veggie omelet
scrapple

25x250 leg press
5xlap walk

25x135 cg bench
25x130 seated row
18x70 seated overhead
20x130 pulldown
25xbw back raises

5xlap walk

25xbw situps
25x80 leg curl
25x80 leg x
25x60 tricep pushdown
20x60 reverse curl
25x100 pec fly

10xlap walk

Mom is visiting- made me the best salad I've ever eaten

[MAR72]

12.31.2012
6 hours sleep

banana
rye triskets
borscht
nonfat plain yogurt
coffee

5xlap walk

25x250 leg press
25x135 cg bench
25x130 seated row
10xbw lunges
20x60 seated overhead
25x130 pulldown
25xbw back raises

5xlap walk

25xbw situps
25x60 tricep pushdown
20x60 reverse curl
25x80 leg curl
25x80 leg x
25x100 pec fly
25x55 deltoid fly

10xlap walk

sardines
2 hard cooked eggs
low sodium v8

>settled on this format for saturdays and deload weeks
>lunges were a bitch after leaving them out for 10 weeks
>itching to start the next 8 week program at the Rutgers gym or Retro Fitness
>wife has appreciated the swell from this week's high rep/single sets

[GazzyG]

Hey bud! If Tone's training you, then you won't go wrong, haha!

Your food journal makes me hungry...

[MAR72]

Yeah, Tone's the man and eating has always been a strength for me, hehe

[macdaknife]

nice work with the high reps and good luck with your goals buddy.

[MAR72]

Thank you, Mac. Real work starts on Monday.

[MAR72]

1.5.13
8 hours sleep
bw=328

2xslice leftover homemade wheat/rye pizza
white w/anchovies, olives, onions, mushrooms, garlic, asparagus
bolognese w/pepperoni
coffee

5xlap walk

25x270 leg press(moved up 20#)
24x135 cg bench (racked on 25, not quite locked out)
25x130 seated row
12xbw lunges (2 more)
25x60 seated overhead
25x130 pulldown
25xbw back raises

5xlap walk

25xbw situps
25x60 tricep pushdown
25x50 reverse curl (backed down 10#)
25x80 leg curl
25x80 leg x
25x100 pec fly
25x55 deltoid fly

10xlap walk

cantaloupe

>lost first 2#
>10 week strength program starts Monday
>renewed at YMCA

[GazzyG]

HUGE volume, mate. Good work.

[macdaknife]

HUGE volume, mate. Good work.

this^

[MAR72]

1.7.13
8 hours sleep
bw=328

homemade non-fat organic yogurt
pear
coffee

5xlap walk
15x250 leg press

back squat
8x135
5x225
5x305
5x305
5x305
5x225 (1pause)
8x135 (3pause)

bench press
8x135
5x185
4x205
4x205
4x205
4x205
5x185 (1pause)
8x135 (3pause)

bent row
8x135
8x135
10x135

5xlap walk

face pull
8x100
8x100
12x100

8x225 rdl
20x situps
8x225 rdl
20x situps
10x225 rdl

5 lap walk/sprint

yogurt

>first day back to the big three
>third training cycle
>added pauses to major lift cool downs
>did extra reps on last sets of accessories
>sprinted straightaways

[GazzyG]

Bench, squats and RDL all on same day? Great stuff.

[macdaknife]

great stuff big fella and, again, a lot of volume in there. especially good with the RDLs at the end (1 of my favourites!).

[MAR72]

1.10.13
7 hours sleep
bw=333

hard cooked egg
salmon salad sandwich
coffee

5xlap walk
15x250 leg press
8x135 back squat
5x225 rdl

deadlift
3x315
3x370
3x370
3x370
3x370 (double+single)
3x370 (3 singles)
2x315
5x225

overhead press
8x45
5x95
3x150
3x150
3x150
3x150
3x150
5x95
8x45

pulldown
8x245
8x245
8x245

20x45 back raise
20 situps
16x45 back raise
20 situps
12x45 back raise

assisted dips (-135)
8x193
8x193
8x193

5xlap walk w/sprints

yogurt
tomato
avocado
homemade dill pickle

>legs were still very sore from Monday
>grip was failing by the end of deadlift work, couldn't even hold 3x315 after
>took almost 30 minutes longer than usual, walked a lot of laps between sets

[MAR72]

1.12.13
6 hours sleep
bw=328

coffee

5xlap walk

25x270 leg press
25x135 cg bench
25x130 seated row
15xbw lunges (3 more)
25x60 seated overhead
25x130 pull down
25xbw back raises

5x lap walk

25xbw situps
25x60 tricep pushdown
25x50 reverse curl
25x80 leg curl (10# more)
25x80 leg x (10# more)
25x100 pec fly
25x55 delt fly

10xlap walk

pineapple

>week 1 was mostly a success
>body weight holding steady, may split major lifts and add accessories to make more days of work

[macdaknife]

still getting tonnes of volume in there big fella... how's it feeling?

[MAR72]

1.14.2013 Monday
?+5 hours sleep
bw=330

tortilla soup
pork tacos
coffee

5xlap walk
15x250 leg press

back squat
8x135
5x225
3x330
3x330
3x330
3x330
3x330
5x225 (1pause)
8x135 (3pause)

bench press
8x135
5x185
2x230
2x230
2x230
2x230
5x185 (1pause)
8x135 (3pause)

seated row
8x210
8x210
8x210

5xlap walk

face pull
8x100
8x100
12x100

pull through
12x100
12x100
12x100

20x situps
20x back raises
20x situps

5xlap walk

banana
sunflower seeds
yogurt
Guinness Generous Ale

>much more comfortable under the bar this week
>pace was good
>woke up to lift in the morning but fell asleep on the couch for additional 5 hours!??
>y was crowded at 8PM, changed accessories according to what machines were available
>tweaked left hamstring trying to sprint straightaways at the end

[MAR72]

still getting tonnes of volume in there big fella... how's it feeling?

Feeling strong this week after getting the first full week behind me. Last week's squats were hell and made me sore for 5 days, today's felt very good.

[MAR72]

1.17.13 thursday
3.5 hours sleep
bw=330

pickle
peanuts
steel cut oats in 2% milk
coffee

5 lap walk
15 250 leg press
8 135 backsquat
5 225 rdl

deadlift
3x325
3x325
3x325
3x325
3x325
6x325
5x225

overhead press
8x45
5x95
4x140
4x140
4x140
6x140
5x95
8x45

pulldown
8x245
8x245
8x245

20x45 back raises
20x situps
16x45 back raises
20x situps
16x45 back raises

8x-135 assisted dips
8x135 bent rows
8x-135 assisted dips
8x135 bent rows
8x-135 assisted dips
8x135 bent rows

5xlap walk

corn chips
pico de gallo
yogurt

>first day wearing new shoes
>left hamstring did not hinder any movements but did not attempt sprints at the end
>did extra reps in both major movements

[MAR72]

1.21.13 monday
6 hours sleep
bw=330

fried chicken thigh
mozzarella cheese stick
coffee

5xlap walk
15x250 leg press

back squat
8x135
5x225
3x315
2x350
2x350
2x350
2x350
3x315
5x225 (1pause)
8x135 (3pause)

bench press
8x135
5x185
4x215
4x215
4x215
4x215
5x185 (1pause)
8x135 (3pause)

8x110 face pull
8x110 pull through
8x110 face pull
8x110 pull through
12x110 face pull
12x110 pull through

20x45 back raises
20x situps
20x45 back raises
20x situps
20x45 back raises

seated row
8x210
8x210
8x210

5xlap walk

>second day in new shoes
>body weight not moving, going to reserve most carbs for dinner

[MAR72]

>old shoes had poor support for the front of the foot and resulted in soreness in the forefoot and numbness in three middle toes of each foot
>adidas adipure lace trainers (toe shoes) seemed to offer the best solution for support, flexibiltiy, and freedom for the front of the foot plus a comfortable zero drop heel only 1cm thick
>after one week of training, feet are almost completely better and lifts feel solid in minimal footwear
>they just look weird
>http://www.adidas.com/us/product/mens-training-adipure-lace-trainer-shoes/TD037

[macdaknife]

nice squatting and pressing buddy. how long does it take you to get your toes into those shoes?

[MAR72]

nice squatting and pressing buddy. how long does it take you to get your toes into those shoes?

Thanks! The first day, about 30 minutes. A week later, the right one slips right on and the left I still have to help the pinky a bit.

[MAR72]

1.23.13 wednesday
6.5 hours sleep
bw=328

ham
cheese
hot and sour soup
coffee

5xlap walk
15x250 leg press
8x135 backsquat
5x225 rdl

deadlift
3x315
3x350
3x350
3x350
3x350
4x350
3x315
5x225 rdl

overhead press
8x45
5x95
2x155
2x155
2x155
4x155
5x95
8x45

pulldown
8x245
8x245
8x245

20x45 back raises
20 situps
20x45 back raises
20 situps
20x45 back raises

8x-135 assisted dips
8x135 bent rows
8x-135 assisted dips
8x135 bent rows
8x-135 assisted dips
10x 135 bent rows

10xlap walk

almonds
strawberries
yogurt
salad
poached eggs

>one extra rep on deadlift
>two extra reps on overhead press

[MAR72]

1.30.13 wednesday
6.5 hours sleep
bw=328

5xlap walk

back squat
8x135
5x225
4x315
4x315
4x315
4x315
5x225 (1pause)
8x135 (3pause)

leg press
15x250
8x490
8x490
8x490

20x45 back raises
20x situps
20x45 back raises
20x situps

8x120 face pull
8x120 pull through
8x120 face pull
8x120 pull through
12x120 face pull
12x120 pull through

5xlap walk

[MAR72]

2.1.13 friday
4 hours sleep
bw=330

15x250 leg press
5xlap walk
8x135 backsquat
5x225 rdl

deadlift
3x315
2x390
2x390
2x390
2x390
3x315
5x225 rdl

bent row
8x155
8x155
8x155

pulldown
8x245
6x245
8x210

bench press
8x135
5x185
3x225
2x245
2x245
2x245
2x245
3x225
5x185 (1pause)
8x135 (3pause)

flies
8x85 rear delt
8x140 pec
8x85 rear delt
8x160 pec
8x85 rear delt
8x160 pec

20x45 back raises
20x situps
20x45 back raises
20x situps

5x lap walk

>feels great to do work sets in both bench and deadlift with weights that were previously my PRs

[MAR72]

2.6.13 wednesday
6.5 hours sleep
bw=330

deload at home with red band for reps

pec flies
pull aparts
chest press
trap deadlift
SLDL

[DMS80]

Does Tone know that you bought these shoes? LOL Keep up the good work.

[MAR72]

Does Tone know that you bought these shoes? LOL Keep up the good work.

Um, yeah....he couldn't be prouder. I'm not quitting anytime soon.

[MAR72]

2.6.13 wednesday afternoon

bench press
13x45
8x95
5x135x5

seated row
12x110x3

face pull
8x52.5x3

tricep extension
12x130x3

>checked out the Rutgers-Camden gym between classes
>did some 50% deload bench plus accessories
>benches are lower and wider with greater lift-off distance and thicker bars
>counted only 14x45#plates for 4 benches and 2 squat racks....

[MAR72]

2.8.13 friday
7.5 hours sleep
bw=325

deload at home with bands for reps
3x30 of each total

red
pec flies
pull aparts
chest press

blue
trap deadlift
SLDL

[MAR72]

2.11.13 monday

15x250 leg press
5xlap walk

squat
13x135
8x225
6x290x3
8x225
13x135

20x sit up
20x back raise
20x sit up

>nothing in the tank
>way less than planned

[macdaknife]

>nothing in the tank
>way less than planned

don't sweat it big fella. it's an off day that's all.

[MAR72]

1.15.13 friday

13 250 leg press
5 lap walk
13 135 squat

deadlift
8 225 rdl
5 315
3 370
3 370
3 370 2,1
3 370 1,1,1
3 370 1,1,1
5 315
8 225 rdl

bench press
8 135
5 185
3 225
2 245
2 245
2 245
2 245
2 245
3 225
5 185
8 135

flies
8 85 rear delt
8 160 pec
8 85 rear delt
8 160 pec
8 85 rear delt
8 160 pec
8 85 rear delt
8 160 pec

bent row
8 155
8 135
8 135
8 135

>took forever
>yuck

[MAR72]

don't sweat it big fella. it's an off day that's all.

i definitely was getting run down so I took a week off and got back on the horse today

[MAR72]

2.25.13 monday

21x250 leg press
5xlap walk

squat
13x135
8x225
5x275
3x315
2x355x2
3x315
5x275
8x225
13x135

bench press
13x135
8x185
5x225
8x185
13x135

deadlift
8x225
5x315
3x365
5x315
8x225

>just did the big three with emphasis on squats
>one week of this, one week off, then start cube style program

[MAR72]

2.27.13 wednesday

21x250 leg press
5xlap walk

bench press
13x135 53%
8x185 73%
5x205 80%
3x225 88%
2x245x2 96%
3x225 88%
5x205 80%
8x185 73%
13x135 53%

squat
13x135 33%
8x225 56%
5x315 78%
8x225 56%
13x135 33%

5xlap walk

deadlift
8x225 49%
5x315 69%
3x365 80%
5x315 69%
8x225 49%

>more big three featuring bench press this time

[macdaknife]

great pressing big fella! good work all round!