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Thread: Barbaccio's Journal

  1. #1701
    WBB Team Captain Coke's Avatar
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    Exceptional past couple of efforts Tone!

  2. #1702
    Jersey Iron Barbaccio's Avatar
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    Thank you sir! Encouraging to know at least someone still reads this. LOL

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  3. #1703
    Jersey Iron Barbaccio's Avatar
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    7.9.13 Week 7 Day 2 (Lower Accessory)
    Squat
    Barx10
    135x10
    225x10
    315/3x10

    Leg Press
    5pps/3x15

    Fat Man Pullups/3x10

    Red Band Face Pulls/2x50

    Planks
    1x1 minute
    1x30 seconds

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  4. #1704
    Jersey Iron Barbaccio's Avatar
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    7.11.13 Week 7 Day 3 (Upper Accessory)
    Henceforth this day shall be known as "The Day Gale Tried To Fucking Kill Me"
    Incline Bench
    Barx10
    135x10
    185/10x10 (Did 15 reps last set)

    Dumbbell Rows
    50/10x10 (Did 7x10 then 30 reps)

    Red Band Flys x 100

    V-Bar Pushdowns
    80/4x25

    Dumbbell Curls
    20/4x25

    Cried x A Lot. Haven't did a Bodybuilding day like this in years.

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  5. #1705
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    GVT on incline bench.... my shoulders would be dead. Sounds like a killer workout.
    Weakest person on the forum, and my bench is higher than my squat.

  6. #1706
    Jersey Iron Barbaccio's Avatar
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    7.13.13 Week 7 Day 4 (Rep Squat)
    Barx10
    145x5
    235x5
    325x3
    415x3
    505x1
    555x2
    595/2x2
    645 w/ Reverse Black Bands x 1

    Supposed to be a deload this week but I when I had the back issue 2 weeks ago I took off. Made that up today. Didn't pull because I'm due to hit my opener next week. Learned a lot mentally today and got some great words from 2 of my training partners.

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  7. #1707
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    Good effort.

    Were you able to shower at all after that swolethon 2 posts above?

  8. #1708
    Jersey Iron Barbaccio's Avatar
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    I don't know if anyone even bothers checking my journal anymore but I'm sorry I've been gone awhile. I'm rededicating myself to keeping the log again this cycle. We'll be doing the Jersey Iron Template v3 starting 8/26. I'll be on vacation for the first Max Bench day so my log will begin again next Saturday 8/31. Just finished the 2013 Raw Dawg Nationals coming off 12-weeks of Jersey Iron Template v2. Old raw PR - 1755. New raw PR - 1960. Hit 680/530/750 with some still left in the tank. Geared up to go 2100 in November and then, maybe start back in gear.

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  9. #1709
    Moderator joey54's Avatar
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    Enjoyed watching you lift Saturday. Definitely left some weight on the platform.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  10. #1710
    Moderator Brian Hopper's Avatar
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    Awesome job Tone!!!! I still read your log...when you post
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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  11. #1711
    Jersey Iron Barbaccio's Avatar
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    8.22.13 Did my lower accessory work for next week today since I"ll be on vacation.
    Leg Press
    2 Plates Per Side x20
    3 PPS x20
    4 PPS 3x20

    4" Block Pulls w/ 80%
    315x3
    405x3
    495x3
    595/2x3

    Grenede Ball Lat Pushdowns
    65/3x10 per hand

    Neutral Grip Lat Pulldowns
    220/3x10

    Excited to be back! I'll be doing my Monday Bench on Saturday, then I'm off on vacation till Thursday!

    Goals this cycle:
    Raw Cycle
    725 Squat
    550 Bench
    800 Dead
    2000 Total

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  12. #1712
    Jersey Iron Barbaccio's Avatar
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    8.24.13 Jersey Iron Template v3
    Day 1 Max Bench w/ 120lbs of Chain/60lbs at bottom
    Barx10
    Add 120lbs of Chain x 3
    135x3 (195 Bottom/255 Top)
    185x3 (245/305)
    225x3 (285/345)
    275x3 (335/395)
    315x3 (375/435)
    365x3 (425/485)
    405x3 (465/525)
    425/2x1 (485/545)
    315/2x5 (375/435)

    Close Grip Lat Pulldowns
    Rack/3x12

    Red Band Pushdowns
    50/35/15

    Dumbbell Shrugs
    150/3x15

    Program is supposed to start Monday with this workout but I'll be on vacation so I did it today. I'll miss Monday, I did Tuesday's training on Thursday, so I'll be back to training on the template on Thursday with Upper Accessory. Here's a link to the Template should anyone want to keep track. Jersey Iron Template v3
    Last edited by Barbaccio; 08-24-2013 at 01:51 PM.

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  13. #1713
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Awesome job Tone!!!! I still read your log...when you post
    Same here, lol.

    On the mark for those new goals, no doubt.

  14. #1714
    Jersey Iron Barbaccio's Avatar
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    8.27.13 Jersey Iron Template v3
    Upper Accessory
    Dumbbell Bench
    40x20
    60x20
    80/3x20

    Dumbbell Rows
    110/3x10

    Shut it down for the day. This was an awful training session. I felt nauseous and had no stamina. My guess is that my vacation eating gorge killed me. Funnel cakes and ice cream and pizza and cheese fries don't bode well for a return workout. Pissed at myself for doing it but it's the last hurrah before I start on a 5000cal Diet put together for me by Tim Gale. Looking forward to it!

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  15. #1715
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Barbaccio View Post
    ...I start on a 5000cal Diet put together for me by Tim Gale. Looking forward to it!
    Sounds like a damn good plan Tone, good luck.

  16. #1716
    Jersey Iron Barbaccio's Avatar
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    8.31.13 Jersey Iron Template v3
    Rep Squat/Special Deads

    Squat w/ Buffalo Bar (65lbs) & 200lbs of Chain
    Barx5
    155x5
    Added Chains
    Weight (Bottom Weight) (Top Weight)
    155x3 (255) (355)
    335x3 (435) (535)
    425x3 (525) (625)
    515x5 (625) (725)
    535/2x3 (635) (735)
    545x2 (645) (745)

    Deficit Deads (2 Mats)
    315x2
    405x2
    495x2
    525/2x3
    535x6
    545x7

    Went a little heavier than the program called for but overall a good day. Great start to the new cycle.
    Last edited by Barbaccio; 09-02-2013 at 02:33 PM.

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  17. #1717
    Moderator Brian Hopper's Avatar
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    Strong squats Tone!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #1718
    Jersey Iron Barbaccio's Avatar
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    9.2.13 Jersey Iron Template v3
    Special Bench (1" Paused Bench - Pause 1-inch off your chest - 80%(405)/6x2 )
    Dumbbell Warmup - 20's x 25
    Barx20
    135x10
    225x5
    315x3
    405/3x2
    425x2
    435x2
    455x2

    CGBP off 2-Board (60%)
    325/3x10

    Seated Rows
    2PPSx12
    2PPS & 25 x 12
    3PPS x 12

    Kroc Rows - 80x30

    Tricep Pressdowns
    100x35
    100x25

    Rear Delt Flys
    25/3x10

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  19. #1719
    Jersey Iron Barbaccio's Avatar
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    9.3.13 Jersey Iron Template v3
    Lower Accessory

    Paused Oly Squats
    Barx10
    135x5
    225x5
    315/5x5

    Sumo Deads
    315x2
    405x2
    505/4x2

    Hammer Grip Face Pulls
    160/3x10

    Rope Lat Pulldowns
    Level 6 x 1min
    Level 4 x 30 sec

    Feel like we've been pushing pretty hard so tried to pull it back a little today. We've got a max squat day coming on Saturday.

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  20. #1720
    Jersey Iron Barbaccio's Avatar
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    9.5.13 Jersey Iron Template v3
    Upper Accessory
    Incline Bench
    Barx10
    135x10
    185x8
    225x10
    275x10
    315x10 (Rep PR)

    Bent Over Rows
    225x8
    315/2x10
    315x15

    Seated Dumbbell Military Press
    70/3x10

    Facepulls
    95/3x15

    Grenade Ball Cable Flys
    25/3x15

    Tricep Pushdowns
    95/3x25

    Dumbbell Curls
    50/3x10

    Abs
    100x100

    Day 3 of 5000 cal diet went well. Still over 400. Will have to wait to drop below that in order to weight myself and see progress.

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  21. #1721
    Moderator Brian Hopper's Avatar
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    Awesome job on the rep PR Tone!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #1722
    WBB Team Captain Coke's Avatar
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    Nice sessions overall man.

  23. #1723
    Jersey Iron Barbaccio's Avatar
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    Didn't bother logging Saturday's training. Seems like last week's training left the whole team really beat up and in a funk. No one could even get off the ground today so we took it really easy. I worked up to 505x5 and 545x2.

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  24. #1724
    Jersey Iron Barbaccio's Avatar
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    9.9.13 Jersey Iron Template v3
    Week 3 Day 1 Rep Bench
    Bench
    Barx10
    135x20
    225x10
    315x5
    375x5
    425x5
    455/2x3
    485x2
    Dropset 50%
    265/2x15

    Lat Pulldowns
    200x15
    250x15
    150x15 Strict & Upright

    Straight Arm Band Pushdowns
    Red Band x100

    SLB
    30/3x8
    Last edited by Barbaccio; 09-15-2013 at 09:18 AM.

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  25. #1725
    Jersey Iron Barbaccio's Avatar
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    9.10.13 Jersey Iron Template v3
    Week 3 Day 2 Lower Accessory

    Rep Squats w/ 150lbs
    155x30
    155x20

    Snatch Grip Pull off 2-inch Blocks
    340x20

    Lat Pulldowns
    260/3x8

    Can't remember what else we did. Serves me right for forgetting to log it.

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