Barbaccio's Journal

[Barbaccio]

7.22.10
Cardio
Tried something new today to get a good calorie burn with more stress in less time.
Elliptical - 15 minutes - Level 15 - Walked 50 seconds sprinted the last 10 seconds of every minute. Don't remember specifically but burned cals in the upper 300's and covered 1.5 miles.

Upper Accessory
Red Band Pull Aparts - 4x15
Green Band Shrugs - 4x15

CGBP (2-Board)
295x10
315/2x10
Bent Over Rows - 315/4x10

Vogelpohl Rows - 115/3x10
Face Pulls - 3x10

SLB - 20/3x10
Pushdowns - 115/3x15

Like this tonight. We had 3 guys since Drew joined us. Seemed to really let us time it better and push through quick. Cardio beforehand left me dripping through the entire workout.

[Barbaccio]

7.24.10 ME Squat
Free Squat w/ Green Band
Barx5
155x5
245x3(Briefs On)
335x2
425/2x2
475/2x2
515/3x2
565x2

Rack Pulls (2 Hole)
315x3
405x3
495x3
585x3
675x3
765xmiss Couldn't get it moving. Need to really start working to get my deadlift back to par.

Standing Cable Abs
170/4x15

[Coke]

Totally awesome session man.

[Brian Hopper]

You'll come back and get that 765!!!

[Barbaccio]

Thanks Hop. My deadlift has completely tanked. I need alot of work to get it back where it needs to be.

[Brian Hopper]

I'm sure you will get it figured out.

[Barbaccio]

7.26.10 ME Bench
Bench
Barx10
135x10
225x5
315x3
385x3
415x1

Close Grip
315x5

Lost track after this.. Had some head issues tonight. Just felt alot of anxiety that got worse as the night wore on. That usually points to over-training for me but I don't FEEL over-trained. Things have been going really well lately. I am a very emotional person and my training follows that pattern. Things in my life have been great so naturally training has been great. So it surprises me to feel like this. The only thing I can think of is that I'm waiting, waiting, waiting for my son to be born and subconsciously it's having an effect. Other than that, I can't find a reason for the anxiety. Hopefully it's just something weird tonight and tomorrow I wake up fine. Sucks feeling like this. It's like you sit and just wait for something bad to happen.

[Barbaccio]

7.27.10 - Lower Accessory
Cardio
Elliptical/Level 15
15 minutes (50 seconds fast walk/10 second sprint)
1.56 miles

Red Band Pullaparts - 4x15
Green Band GMs - 4x15

Deads
225x5
315x3
405x3
455xmiss
405/5x1
405/3x2

Green Band Ham Curls - 3x10
Kroc Row - 70x50R 70x46L
Vogelpohl Rows - 130/3x10
Hammer Curls - 50/3x10

While my squat is finally moving up lately, my deadlift has completely tanked. Going to take a walk back through my Journal today and see what I did to get to 770 and start doing it again. 531 will be a part of it. Speed pulls. Need to get my squat suit/briefs and possibly a new shirt. 10 weeks out if I plan on doing October. Might be a little too soon. I'm still "off" right now as well.

[-JM-]

Tough to get everything progressing at the same time. Even more so at your level no doubt.

770!! Holy ****ing ****!

[Barbaccio]

7.29.10 Upper Accessory

Today I did some sh1t. Not alot of sh1t. But some. Apparently it's time for a....deload. That word is scary to me. I've used it way too often in the past and I hate to use it now. But Tim & Drew told me it's time and to them, it's pretty obvious. So I'm trusting them and pulling back for a few days after Saturday.

On a good note I did some cardio today. Decided I was going to do 10 minutes at Level 15 on the treadmill. Fast walk (above 6mph) for 45 seconds then run (above 10mph) for 15. During this I would up doing a mile in 7:14! That's a 7 minute mile @ 370lbs. Very happy there.

Finally, as part of the recovery next week I'm trying something completely new. Yoga. I got hold of the P90X disks and decided to take a look at what I could use from them. Yoga interests me a little bit to help get some flexibility back. So on Sunday I'll probably give it a go. Sorry for the long post.

[chaddukes]

Congrats Buddy! God Bless you and yours!

[Cricket_Fire]

x2, congrats brotha!

[Coke]

Congratulations Tone, very happy for you all!!

[Barbaccio]

8/2/10 - ME Bench
Time to get back at it. My first son was born on 7/31/10 so I missed squatting this weekend.

Bench
135x10
Added Chains (50lbs Total)
185x5 (235)
225x5 (275)
275x5 (325)
315x5 (355)
365x5 (415)
Shirt On
2-Board 455x3 (505)
2-Board 495x3 (545)
1-Board 585x2 (635)
3-Board 635x1 (685) Missed 2nd because the bar rolled in my left hand. Hurt bad so they took it.

CGBP w/ chains
3-Board 315/2x15 (365)

Green Band Extensions
2x25

[Brian Hopper]

Congrats on the newborn!!!!

[Barbaccio]

Thanks Hop! He's a champ. Gonna be a big boy!

8.2.10 Lower Accessory
Green Band GMs - 3x15
Red Band Pull Aparts - 3x25

Sumo Deads
135x5
225x5
345x5
405x5
455x5

Speed Deads
315 - 10 Sumo 10 Conventional (Went through these back to back fast.)

Green Band Ham Curls
3x10 (Held the last rep on each)

[-JM-]

Congratulations on the birth of your son!

[Barbaccio]

8.5.10 Upper Accessory

Cardio - 1 mile - 6:51 - Level 15 - Random Hills

Wide Grip Rows
180x10
200x10
160x10

Vogelpohl Rows
130/3x10

Shoulders Like Boulders
20/3x10

Hammer Curls
50/3x10

CGBP to 3-Board
225/2x15
Added Red Band around me x 15

Tricep Pushdowns
95/3x15

[Barbaccio]

8.7.10 ME Squat

Box Squat w/ Briefs
Barx10
Added Blue Band
Barx3
Added 2nd Blue Band
Barx3
155x3
245x2
335x1
295/3x2
295x4
335x2
385xmiss
385x1

Speed Pulls against Monster Minis
185x3
225x3
275x3
335/6x1
335x2

Standing Abs
130/2x25

[Barbaccio]

8.10.10 ME Bench
Bench
Barx10
135x10
225x5
315x5
340x5
380x5
315x10

Couldn't get my shoulders feeling good tonight. Sometimes I get better as I go but tonight it just wasn't happening. My shoulders hurt badly. Good thing is I know exactly why. I took off all last week to be home with my new son. Laying on the floor propped up on my elbows all week destroyed my shoulders. Left them sore and achy. Not to worried since I"m back to work now. Still feeling strong. Looking to get into the shirt again next week.

[Barbaccio]

8.10.10 Cardio
Elliptical - 30 minutes - Level 15 - Random Hills - 2.54 Miles - 535 Cals

[Barbaccio]

8.11.10 ME Deadlift
Sumo Deads
135x10 (Did these like SLDLs to stretch out)
135x5
225x5
315x3
370x3
420x3
475x3

GM's
135/2x10 Sumo
135/2x10 Conventional

Green Band Ham Curls
3x15 (Held each set on 15)

Abductors
305/2x25

Abductors
305/2x25

Pullthroughs
95/3x15

[Barbaccio]

8.12.10 Upper Accessory
Wide Grip Pulldowns
140/5x10

Close Grip Rows
100/5x10

Shrows
60/5x10

Pushdowns
95/5x10

[Barbaccio]

8.14.10 ME Squat
Box Squat w/ 2 Blues & 1 Green (Briefs Only)
Squat
Bar & 1 Blue x5
Briefs On
Bar & 2 Blues x5
Bar & 2 Blues & 1 Green x2
155/6x2
205x1
205x2

Speed Pulls w/ Quaded Minis
225/5x2
315/8x1
315x2
365x1

Not a bad day. Feel like my strength is starting to creep back on the deadlift. My big issue right now is gear. My briefs are what I relied on to pull and I can't get down to the bar in them anymore. The deadlift suit is now ridiculously tight on my thighs instead of my glutes now because my legs have grown. I don't have a squat suit yet and I'm having trouble deciding whether to try the Titan Boss or stick with another canvas from Inzer. I feel really good. I'm lacking direction in the deadlift right now. If I can nail that down and keep on track, I should be ready to hit some big numbers by end of this year/early next.

[Brian Hopper]

That's some crazy band tension on the squats and pulls!!!!