Dale Mabry's NASM OPT [Forum Archive]

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Dale Mabry's NASM OPT

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Posted by: Dale Mabry

So, here is my journal finally, I just got back from vacation and my videos are at my house. I took pics, hopefully the xray machine at the airport didn't f them up. I will be doing the NASM's Optimum Performance Training for Performance Enhancement. I will start the actual program on MOnday, this week will just be general prep, GPP, or whatever the hell you want to call it.

Warm up- go through twice, no rest
high knees-20 meters
heel kicks-20 meters
straight leg march to inverted toe touch- 10 reps
Leg Cradle- 10 reps
side shuffle- 20 meters
Carioca- 20 meters
crossover lunge-20 meters
prone leg over- 10 reps
supine leg over- 10 reps

Lifting
one arm DB snatch-4 sets 6-8 reps
DB Disco Inferno (my own movement)-4 sets 6-8 reps
Super set DB SLDLs to DB Push Jerk-4 sets 6-8 reps
DB Floor chest press on bench 4 sets 6-8 reps
Prone Bridge-4 sets 30 seconds, Rest (15,30,15,30)

That is it for now, I will lift M, Tu, Th, Fr this week.

Diet is still in the air, I will either just eat clean, or possibly the nutrient timing stuff from John Berardi.

Supplements will be creatine and Redline RTD. I may add other stuff, but that is up in the air. Definitely no PHs or PSs though.

Posted by: Twin Peak

Um, interesting.

Posted by: Dale Mabry

I am so antsy to see these videos so I can get started. From what I have been told, these programs are fun and interesting. Typical BBing workouts are no longer for me, too much of the same ole stuff.

I also forgot to mention that this week will be done with mostly light weights so I can get the form down and maintain it with little rest between sets.

Posted by: cappo5150

Quote:

Originally Posted by Dale Mabry

DB Disco Inferno (my own movement)-4 sets 6-8 reps

Sounds interesting, how do u do it?

Posted by: camarosuper6

Wow.

I dont think I understood a word of that program.

Good luck Dale...

Posted by: Dale Mabry

Ok, my initial sets and reps was set after having put this together in my mind. Now that I have actually gone through it, I think I need to be a touch more realistic in the application of this pre-routine routine.

I took out the disco infoerno thing, which was basically wood choppers to either direction. I did the 4 sets of DB snatches with light weight and just about had a heart attack. So I will continue the other 4 exercises for at least 2 weeks before I get into the harder stuff as it seems I have severely OVERESTIMATED the shape I am in. ANyway, here were the weights.

DB Snatch

35 1 set of 8
45lbs 3 sets of 8

DB SLDL supersetted with DB Push Jerk
50sx8 35sx8 4 sets

Reverse Grip pulldown
120x8, 150x8, 150x8, 150x8

Prone Bridge
as noted above.

Posted by: JerseyDevil

Quote:

Originally Posted by Dale Mabry

Carioca- 20 meters.

What? You're doing karaoke?

Posted by: Dale Mabry

Ok, I watched the first 3 videos and have come up with a good idea of how I am going to do this. I am doing 4 workouts a week, 2 weight training days and 2 movement days. Weight training will be split between upper and lower, but during the movement days I will do full body. I figure I am a level 3 in most exercises with regard to balance, stabilization, and flexibility, but I will do some easier stuff in the first 2 weeks to verify this. For the first 4 weeks I will switch routines every week. Once my balance and stabilization is in check, I will cut back to 1 movement day a week and do a 3 day split.

Weight Training- Load will be minimal 1st week or 2
Rotational Push-ups 2x10 each side
Push up on 2 swiss balls 2x15
Ball Prone Combination I-Scaption, horizontal abduction, cobra 3x12
Standing Single Leg cable rows 4x12
Single leg squat 4x8
Single leg Romanian DL 4x8

Here is movement day, everything will be upper body 10 sets of 15 in a circuit completed as quickly as possible, lower body will be 5 sets of 15

Power Push up from wall w/ rotation
Hand Walkouts
Army crawl

Tuck Jumps
Front run steps
Jumps in all 3 planes
Ice Skaters in all 3 planes.

Measurements

Arms 16" Ouch
Shoulders 48.25"
Chest unflexed 42"
Abdomen 33.5"
Hips 38"
Thigh unflexed 23.5" 23.75"
Calf Unflexed 16.25" 16.5"

Skinfolds
Chest 8mm
Abdomen 26mm
Thigh 8mm

Posted by: Dale Mabry

Here is my diet for the next 3 days...

1)Low Sugar Frosted Flakes w/low carb FF milk and 1 scoop Nectar (5g Creatine, 1/2 Redline RTD)
2)2 FF Dietz and Watson hot dogs on 2 slices 7 grain bread
Pre Workout)Chix breast burrito w/ FF cheese on low carb tortilla (21g of fiber, I am shitting my brains out) (Redline RTD)
Post Workout)Chicken Chow Mein on Basmati Brown Rice w/ Wasabi Sauce (5g Creatine)
5)VPX Micellean MRP

Once I run out of all this shit I will go grocery shopping and get some good stuff. I had this stuff yesterday too minus the VPX MRP. All totaled, I am guessing my total cals and macros are:

Total Cals: 2500
P: 180g 28%
F: 40g 15%
C: 355g 57

I ran surprisingly well on this yesterday, I imagine it is from the creatine and cal surplus over the weekend. Once I start to bonk I will prolly add more stuff in, particularly carbs and protein.

Posted by: Dale Mabry

While I have a few seconds here at work, I will describe what exactly it is that this program is suppsed to do.

None of this stuff is my own, it comes from Mike Clark and a few other from the NASM

First thing is first, kinetic chain assessment. Find out what is wrong, ie tight or weak, and fix it.

1st portion is core stabilization which I have been doing, but not properly. It focuses in on drawing in the abdomen in all exercises and basically just developing a good inner and outer unit to stabilize your body during exercises.

2nd is just getting stabilizers, synergists, stabilizers and neutralizers to work cohesively. This is generally characterized by doing stuff in a proprioceptively rich environment (IE on a swiss ball, balance board, etc.)

3rd is rate of force production. This is like med ball passes and box jumps.

4th is basically strength training while using different planes, speeds, modes of resistance, body positions, etc.

5th is flexibility training which is quite self explanatory.

So, there are 3 levels of training: Stabilization, Strength, and Power. Each of 5 previously mentioned portions are in each stage.

The purpose of the stabilization stage is to increase the demands of the balance and stabilization systems and not the actual load. I have been doing the lower levels of this stage for the past 3 or so months and would say I was relatively advanced in this regard. The purpose of this stage is to provide a base to work with that is injury resistant. I will most likely lose the most weight in this stage as these exercises are are quite calorically taxing.

The strength stage is second and I will probably start it in a month. Joint stabilization and muscular coordination are the things being improved here. I will do this for at least 4 weeks.

The Final stage is power. The purpose of this stage is to maximally recruit the type 2 fibers and improve power.

I actually had alot more stuff here, but figured the NASM would take offense at me posting an entire program they are selling for free.

Posted by: P-funk

I have the NASM videos as well. I agree with you on bb'er type training. It gets to boring.

This is going to be a cool journal to follow.

Posted by: Dale Mabry

Which ones do you have, the PES or PT ones? I don't see why they put out 2 different sets, the methodology should be the same.

Posted by: P-funk

I have the optimum performace training series (I believe it is for PT). It is a four video set, going through each phase of the OPT system.

Posted by: Dale Mabry

I got a 5 video set OPT for the PES. It came with assesment, Integrated Training I, IT II, Flexibility and Movement.

Well,I was crunched for time during my workout and switched a few things up.

Push ups from 45 degree to vertical 4 sets of 15, 2 sets of 12
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 12
Jumps in all 3 planes 3 sets of 15

I am pissed I didn't have enough time to get it all in, but I had a patient to deal with. I think I am getting an agility ladder in the next week or 2 as I think I will progress much more quickly on movement day.

As for the actual movements, I have a postural dysfunction in transverse plane movement, prolly core related. The other planes were fine. My Chest has never been as fatigued as it was after my little push up drill. I think my lower body endurance is far greater than my upper body's so I will need to focus on that.

Posted by: camarosuper6

So, is this program a total body program designed to simply improve all aspects of every day life?

Posted by: Dale Mabry

Basically, but you don't necessarily have to do it total body, you can split stuff up, which I will do once I enter the latter periods.

Posted by: PreMier

Dale, where do you purchase your Micellean?

Posted by: Dale Mabry

DPS or BUlk, I bought a ton of it 3 months ago so I don't remember.

Posted by: JerseyDevil

I still want to know if karaoke is part of the program

Posted by: camarosuper6

This is very original. I will definitely be watching this journal.

Posted by: Dale Mabry

Whew, after my day of yesterday, I decided to treat myself to a 16" roni pizza and 12 humongous hot wings with Bleu Cheese. I gained 2 lbs of what I am assuming is intestine clogging shit and a large amount of water.

Hit the gym at 2pm today and did as follows. I am not going to do the program strictly until I enter the strength phase. Here is what I did.

My warm-up took 12 minutes and is as follows. Since it will be my warm up for a while, I will describe the movements.

Go through twice, no rest
high knees-20 meters (just like in football)
heel kicks-20 meters (Running where upper thigh stays perpendicular to ground, and I kick my ass with my heels)
Dog and Bush to hurdler 10 each side (Looks like I am getting off a horse and then getting back on. I basically swing my leg backwards and then forwards)
1st round knee hugs 10 reps, 2nd round Leg Cradle- 10 reps (While standing, grab left ankle in right hand, push down same knee with left hand)
straight leg march to inverted toe touch- 10 reps (Standing, I swing my right leg up to shoulder level, touch that toe with left hand, then swing the same leg back and touch the left foot with my right hand. That is 1 rep on 1 side).
side shuffle- 10 meters, each direction
Carioca- 10 meters, each direction
prone leg over- 10 reps each side(Lying on my stomach, I swing my left leg back and around and touch my right hand being sure that both shoulders are bolted to the floor and both legs are straight. The leg not being used is flat on the floor.)
supine leg over- 10 reps (Lying on my back, same as above)

I do 2 sets of crossover lunges when finished over 20m. Crossover lunges are lunges where your lead leg crosses over the back leg and then you pull the trailing leg through.

My actual working sets are as follows:

DB rows on 1 leg (Working arm on unstable side) 35x12, 45x12, 55 2 sets of 10
Unilateral DB Flyes with active side off of bench 30 2 sets of 10, 35 2 sets of 8
NOTE: These are fucking killer on the core. Basically, the left half of your body is completely off the side of the bench and you are performing a flye on that side only for a set, then switch. I made this one up a year ago, but I am sure someone else has done it before.
Standing Unilateral DB curls with leg up on active side 25x12, 30x12, 35x10
Standing isometric shoulder press contraction 20lbs, 3 sets of 5, 15 second hold per rep
Cable tricep extension in the transverse plane 20x12, 30x12, 40x12
Description:Upper arm is perpendicular to torso, cable comes across the chest.
Core bridging sequence (Prone Bridge to left oblique bridge to right oblique bridge) 4 sets of 15 seconds each bridge done in a circuit
1-legged squat w/ only bodyweight 4 sets of 8, next time I am going to smarten up and do these first.
1-legged romanian DL with weight in hand opposite of working leg/glute 35 4 x12 each side

Took me an hour to get through this.

Diet was good, skipped one meal.

Posted by: Dale Mabry

Holy shit I have never been this sore in all of my life!!!!!!!!!

Diet went smoothly yesterday and I ended up sleeping like 9 hours, I was beat.

My upperbody will be useless during movement day today.

Posted by: PreMier

I like the way that training looks.

Posted by: P-funk

yeah, lots of balance stuff going on there.

Posted by: Dale Mabry

Movement day today...

Same warm up, took 15 minutes.

Total time for all movements was about 45 minutes
Push ups from 45 degree to vertical 6 sets of 15
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 15
Jumps in all 3 planes 3 sets of 15
Hill Climbers 4 sets of 15

I guess as of right now this is plenty for me to be doing, I am completely wiped out. At the end I did like 20 walkouts on the swiss ball and some light stretching of everything. I took a 45 minute nap and am quite sore right now. Surprisingly my legs are not all that bad, I figured the one-legged stuff yesterday would wipe them out. I imagine tomorrow may be a different story. I look forward to the weekend off. My weight after workout was 210.

Posted by: Dale Mabry

So, I was a bad man this weekend. Drank like 5 beers on Friday, ordered 2 Domino's Pizzas at 2am, and ate them over the last 2 days. I typically eat the domino's pizzas in 1.5 meals, but I dragged them out over 4meals this time, yippee. I got a salad at 8pm last night once the pizzas were done, but ate a fudge peanut butter thing, a cheesecake cookie, and a huge oatmeal raisin cookie sandwich with maple cream in the middle.

At least I am not still sore.

Posted by: CowPimp

I like all the unbalanced lifts. Your core is probably very strong.

Posted by: Dale Mabry

I took yesterday off. Here is today

Crossover cable row (Using the V bar, I grab the right handle with my left hand, do a row, and then at the bottom of the movement, reach over the left hand with my right and grab the V bar on the left side aqnd do a row with the right arm)- 60x12, 75x12, 90x10, 105x8

Bridge chest press (I put only the very upper portion of my back on the bench, I lock out at my hips and form a table with the rest of my body, similar to swiss ball presses, but with no lateral instability) 50x12, 60x12, 60x8, 60x8

Transverse plane cable curls (I have my upper arm out directly in front of me, and parallel to the ground. I curl the weight towards my face and then back. Sorta looks like I am punching myself in the face.) 30x12, 40x12, 50x12

Standing Shoulder Scaption-set 1 on both legs, sets 2 and 3 on oppostie legs-15x12, 20x8, 20x8

Standing Dumbbell Tricep Extension-set 1 on both legs, sets 2 and 3 on opposite legs-45x12, 60x12, 60x12

1-legged press- 115x12, 135x12, 155x10, 175x8

Core bridging sequence 1 4 sets of 15 seconds each bridge done in a circuit

Dats it, movement day tomorrow.

Posted by: Dale Mabry

Movement day

Only did half the warmup since I was low on time

Push ups from 45 degree to vertical 6 sets of 15
Fitball walkout (This is where you start with your chest on the ball and then you walk outwards with your hands til only your toes are on the ball, then you walk them back) 4 sets of 10

Tuck Jumps 4 sets of 15
Short Jumps in all 3 planes 3 sets of 15
3 foot jumps in all 3 planes 1 set of 15 each plane.

Also, I know have an idea on what the rest of the program will look like for the next 4 weeks. Monday will be weight day where I do exercises in an unstable environment (BALANCE), Tuesday will stay movement day as will Friday. Thursday will be weight day where I do every exercise, but in the first set I will do a regular warmup set, 2nd I emphasize the eccentric phase, in the 3rd I do isometric reps, and the 4th I will focus on the concentric phase (REP). I will update the exercises as they come to me.

Posted by: naturaltan

is this NASM OPT working for ya? I just printed off you workout and I'm going to remember it and impress the guys at the gym with some crazy workouts.

Posted by: Dale Mabry

I have only done it structured for 2 weeks. My hips, ass, and legs are killing me, and my upper body has just stopped being sore from last week today.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

I have only done it structured for 2 weeks. My hips, ass, and legs are killing me, and my upper body has just stopped being sore from last week today.

It seems interesting. Is your goal to gain mass, strength, flexibility, overall fitness, or something else?

Posted by: Dale Mabry

My goal is to see what this will do for me. I am guessing that I will initially see some weight loss, but I will most see strength and agility increases. The guy who developed the program states that you should see as much, if not more, hypertrophy than a regular program, but I don't think that is at all accurate. Only time will tell.

Edit: I found a link to part 1 of the article this is based on. Since it was on google, I will post it.

http://www.nasm.org/education/newsle...aining_pt1.asp

Posted by: Dale Mabry

Whew, went to happy hour last night and got a little tore up. Here is what my workout looked like before all that.

Warm-up as above. Took 12 minutes

For all exercises, set 1 was regular reps, set 2 was slow concentric, set 3 was negatives, and set 4 was isometric

Bench press 135x12,6,6, 10 second holds at 4 positions
Lat Pulldown 105x12,8,8, 10 second holds at 4 positions
Lateral raise 20x12, 15x8,8, 10 second holds at 4 positions
DB Curls 25x12,8,8
Cable Tri pushdown 90x12, 100x8,8
Squat 135x8 regular, 135x8 negative, 135x8 explosive concentric, 185x8 negative, 185x8 regular

Abs
Left side bridge to prone bridge to right side bridge-4 sets with 15 seconds each hold, 5 seconds rest.

One thing of note, I cannot really control the very first portion of the concentric part of the bench press, the bar comes up like 2-3 inches right away. I guess that is kinda good, but I am going to work on controlling it.

Posted by: Dale Mabry

Measurements

Arms 16"
Shoulders 49 3/4"
Chest unflexed 42 7/8"
Abdomen 34"
Hips 37 3/4""
Thigh unflexed 24 1/8"
Calf Unflexed 16 1/2" 16 5/8"

Skinfolds
Chest 8mm
Abdomen 26mm
Thigh 8mm

These numbers are pretty much what I was seeing in the mirror. Most of the increases in circumference are prolly due to the creatine. I think I may need to add more arm isolation exercises in the future.

Posted by: Dale Mabry

Same warm up 2 times through.

Unilateral DB Flyes with active side off of bench 30 4 sets of 10 Standing Unilateral DB
DB rows on 1 leg 45x12, 55x10, 65 2 sets of 8
1 legged lateral raise 25x12, 30x20, 35x10
Cable tricep extension, no attachment 30x12, 40x12, 50x12
1-legged squat w/ only bodyweight 4 sets of 5, Actually got ass to heel on the last 3 of the 4th set on each side.
Leg curls 120x12, 1509x12, 180x12

Posted by: PreMier

Whats your height and weight?

Posted by: Dale Mabry

5'11.5" 215lbs

Posted by: Dale Mabry

So anyway, I forgot to post what I have decided for my diet. I have decided that I will eat whatever the hell I want, I have had no problems burning the cals offand the extra cals are actually improving my performance during my workouts.

Posted by: Dale Mabry

Push up 45 Degrees to vertical 4x15
Ball walkout 4x10
Double leg hop 2x10 which ended up being the length of a basketball court
Single leg bound 2x10 I suck at these
Multi-planar speed hops 1x15 in each plane
Double leg tuck jump 2x10
I also light sprinted 4x40yd

I weighed 215.1 despite eating an entire 16" pepperoni and sauasgae pizza and 12 wings with bleu cheese last night.

I would say my total caloric intake yesterday was 5000 cals minimum. I gained .7lbs from it. I am about to go shit out that .7 lbs in a minute.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

I weighed 215.1 despite eating an entire 16" pepperoni and sauasgae pizza and 12 wings with bleu cheese last night.

I would say my total caloric intake yesterday was 5000 cals minimum. I gained .7lbs from it. I am about to go shit out that .7 lbs in a minute.

Mmm, pizza. Mmm, .7 lbs of sh... Nevermind. Anyway, what is your assessment of this program thus far?

Posted by: Dale Mabry

Thus far i like it, more workouts, but less time for each workout.

I am a little displeased that my chest/shoulders havge grown but my arms have not. My legs will grow with anything so it is too soon to make a judgement on those. I would say the greatest progress has been in my abdominals in that they show alot more and my lower abs do not stick out nearly as much as they did, prolly from a stronger inner unit.

Posted by: Dale Mabry

I'm not going to lift tomorrow, so I decided, retardedly, to go today, for the 3rd day in a row. I did the following, I was shot.

Same warm up 2 times through

Bench Press 135x12, 205x6, 205x6
Lat Pulldown 120x12, 180x8, 180x8
Squat 135x8, 225x8, 225x8

Ball crunches 3 sets of 15

Today was the first time I have attempted to bench or squat anything over 200 for 6 months and it showed. Also, I couldn't do any more than what I did, I was shutting down near the end.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

I would say the greatest progress has been in my abdominals in that they show alot more and my lower abs do not stick out nearly as much as they did, prolly from a stronger inner unit.

I bet. All that off-balance training has got to build a strong core.

Posted by: P-funk

Quote:

Today was the first time I have attempted to bench or squat anything over 200 for 6 months and it showed. Also, I couldn't do any more than what I did, I was shutting down near the end.

Why? Recovering from an injury??

Posted by: Dale Mabry

Recovering from the summer.

Plus I played alot of tennis from July on which pretty much kept me out of the weight room.

I will say this, I have never had this much balance before which is pretty cool.

Posted by: Dale Mabry

Well missed last friday cuz the gym opened late. Here was todays workout.

Well, I have progressed to the 2nd stage which is strength. I will be doing more traditional workouts for the next 6 or so weeks. I will be doing the following split:

Monday-Chest, Shoulders and Back
Tuesday-Plyos
Wednesday-Bis and Tris
Thursday-Plyos
Friday-Legs

After plyos I will be doing agility ladder stuff once my ladder gets here. Prolly by Thursday.

Same Warm up 2 times through

Flat Bench 135x12, 205 3 sets of 8
Lat Pulldown 120x12, 150x12, 180x8, 195x8
Incline Flye 35x12, 45x12, 55x10, 65x10
Cable row (Rope attachment) 105x12, 135x10, 150x10, 165x8
Cable Lateral Raise 25x12, 35x10, 45x10
Rear Delt Raise 30x12, 2 sets 40x12

I liked the way this felt, my chest was twitching pretty well at the end. I also figured out why my chest is so weak. I completely forgot that I ceased all Shoulder and Chest work after the first 4 weeks of my M1T cycle because they were breaking out of proportion and my shoulders were getting pulled forward. I would put the last day that I did heavy push work sometime in early December and my last time of doing any real chest or shoulders around April.

Posted by: P-funk

after the strength phase are you going to progress to power??

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

after the strength phase are you going to progress to power??

Most definitely, but I don't know how I am going to go about it yet. That is the best part about the program, you can pretty much interpret the theory into a more personalized program.

Posted by: camarosuper6

Better balance.... sounds like a great program for an athlete. I may ask you to fax over that first workout for my bro whos gonna play football

Interesting journal.

Posted by: Dale Mabry

Worked out at 1pm
Same Warm-up 2 times through

Double leg tuck jump 2x10
Single leg bound 2x10
Double leg hop 2x10
Multi-planar 1-legged jumps (4feet) 2x10 in each plane
Ball walkout 4x10
Push up 45 Degrees to vertical 4x12
Crunches 3x15
Prone bridge 3x20 seconds with 20 second rest between
Cable rotations 35x15, 45 2 sets of 15

weight 214.4
Body very sore
My lower body plyo were so much better being done at the beginning, I will prolly alternate from here on out.

Posted by: camarosuper6

When you say you have better balance, how can you tell?

Posted by: Dale Mabry

Today, I lifted at 11am

Same Warm-up, 2 times through.

Dumbbell curl 30x12, 40x12, 50x8, 50x8; The firs 3 sets I did both at the same time, last set I alternated
Lying 1-arm tricep extension 20x12, 25x10, 30 2 sets of 8
Cable hammer curl (rope) 80x12, 90x12, 110x12, 120x10
1-arm tricep extension (transverse plane) 25x12, 30x12, 40x10, 50x8 (Cable ends up crossing over my chest during extension)

I am sore everywhere, and sick, which sucks.

Posted by: Dale Mabry

I've been sick since Wednesday so I haven't lifted since Wednesday, but I will still put up my 2 weeks measurements.

Arms 16 1/2"
Shoulders 50 1/4"
Chest unflexed 43 1/2"
Abdomen 33 3/4"
Hips 37 1/2""
Thigh unflexed 24 1/2"
Calf Unflexed 16 1/2" 16 5/8"

Skinfolds
Chest 7mm
Abdomen 27mm
Thigh 6mm

Stuff still seems to be going up, but I am still working on muscle memory now.

Posted by: Twin Peak

Quote:

Originally Posted by Dale Mabry

Skinfolds
Chest 7mm
Abdomen 27mm
Thigh 6mm

Holy crap.

Posted by: Dale Mabry

Quote:

Originally Posted by Twin Peak

Holy crap.

It is so weird, I can't gain fat for the life of me. I am eating like a total asshole too. I must say that all the plyos take alot out of me.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

It is so weird, I can't gain fat for the life of me. I am eating like a total asshole too. I must say that all the plyos take alot out of me.

Yeah, plyos are surprisingly taxing. I just started them recently. They are great though. I feel like I'm conditioning myself in such a wonderful way.

Posted by: Dale Mabry

Well, I am going on memory here and I took a 2 hour nap earlier.

Same warm up 1 time through

Lat Pulldown-120x12, 150x12, 180x10, 210x8
Inclince Bench Press-135x12, 185x8, 205x4, 185x5
Cable Pullover-80x12, 120x12, 150x10, 160x8
Chest Flye machine-120x12, 135x12, 165x10, 180x8
Cable Lateral raise-30x12, 40x10, 50x8
Hammer Strength Behind the neck press-90x12, 140x10, 190x5

So....My problems on bench obviously stem from my shoulders considering my flye is pretty close to what it was before. Didn't want to do incline today, but I got to the gym late and every frat boy was doing chest today. I was playing around with 1 legged squats in between sets and I can get them comfortably from both sides all the way down.

Posted by: topolo

Dale you have a 16 and a 1/2 inch calves unflexed?????????

I HATE YOU!!!!!!!!!!!

Posted by: PreMier

Yea.. Dale has killer symmetry.

Posted by: Dale Mabry

Quote:

Originally Posted by PreMier

Yea.. Dale has killer symmetry.

You should have seen me in high school, I was just a set of legs with a bunch of other shit thrown on top of it.

On top of that my left calf was at least an inch smaller than my right because I ripped it open when I was but a wee lad.

My calves are actually a little weird, they are very wide. There is a pic in my album I think.

Posted by: PreMier

Yea, I saw the pic. Were you overweight when you were younger?

Posted by: Dale Mabry

No, just thick-legged. I wrestled 171 my senior year. I did get a little fat right after graduation, but that went away quickly.

Posted by: Dale Mabry

I went at 7:30am, ugghhh.

Same Warm up 1 time through-It seems as though my cold has not completely gone away.

Tuck jumps 2x10
In depth jumps from 8 inches 2x10
Standing Long Jump 1x10
Frontal bounds 1x10 each side
Lateral bounds 2x10
45 degree angle push up 4x10

Didn't get anything else, I was running really late for work. I also forgot to mention that the outside edge of my left foot was killing me last week, I think from doing the plyos on the gym floor. This week I did them on a mat in our multi-purpose room and it seems fine, only problem is that the mat slides when I jump in any way other than straight up. This is why I changed some things. I am going to have to look into using one of the aerobics rooms.

Weight was 218.9 after eating like a pig last night.

Posted by: Luke9583

Why 45 degree push ups?

Posted by: Dale Mabry

What they are is where I stand vertical, drop down on to a decline push up bench with handles that puts me at 45 degrees, catch the little handles and decelerate til my chest touches the bar, then explode back up to vertical. It is actually a good substitute for med ball passes if you keep your core tight.

Posted by: Robboe

What sort of split do you employ, Dale?

Posted by: Dale Mabry

Right now it is

Monday-Chest/back/Shoulders
Tuesday-plyos
Wednesday-Bis/Tris
Thursday-Plyos
Friday-Legs/Shoulders

I was originally going to do just legs on Friday, but once I realized my shoulders were lagging so much I decided to hammer them for the next few weeks.

Posted by: Luke9583

Quote:

Originally Posted by Dale Mabry

What they are is where I stand vertical, drop down on to a decline push up bench with handles that puts me at 45 degrees, catch the little handles and decelerate til my chest touches the bar, then explode back up to vertical. It is actually a good substitute for med ball passes if you keep your core tight.

Sounds like fun!

Posted by: Dale Mabry

Same warm up 2 times thru

Sagittal Plane
lying DB tri extension 20x12, 25x10, 30 2 sets of 8
DB curl 30x12, 40x10, 50 2 sets of 8

Transverse Plane
Cable Tri extension 40x12, 45x10, 55x8, 55x6
Cable Curl 40x12, 50x10, 55 2 sets of 8

Cable Twist
40x15, 50 2 sets of 15

EDIT: I weighed in at 221.1 today. I guess this just shows how easily I can put on the weight.

Posted by: Luke9583

You've got some big guns Dale

Posted by: Robboe

Quote:

Originally Posted by Dale Mabry

Same warm up 2 times thru

Sagittal Plane
lying DB tri extension 20x12, 25x10, 30 2 sets of 8
DB curl 30x12, 40x10, 50 2 sets of 8

Transverse Plane
Cable Tri extension 40x12, 45x10, 55x8, 55x6
Cable Curl 40x12, 50x10, 55 2 sets of 8

Cable Twist
40x15, 50 2 sets of 15

EDIT: I weighed in at 221.1 today. I guess this just shows how easily I can put on the weight.

What's this sagittal/transverse business all about?

Posted by: Dale Mabry

Quote:

Originally Posted by TCD

What's this sagittal/transverse business all about?

I am trying to employ the Optimum performance training method. This method changes a shitload of different variables, plane of motion being one of them. So I figured that with exercises such as curls and tri extensons that are nearly exclusive to the sagittal plane in BB-type training, I would try to hit the other planes off and on.

Posted by: Robboe

Ooooookay.

Sooooo what does sagittal and transverse actually mean?

Posted by: Dale Mabry

Oh, I didn't know that is what you were asking. They are anatomical planes, the sagittal plane splits the body into right and left halves, the transverse plane splits the body into upper and lower parts and the frontal plane splits the body into front and back portions. For example, standing DB curls would be motion in the sagittal plane, Cable curls where you are mimicking the front double bi pose is frontal plane, and transverse plane would be where your elbow is at shoulder level and you are curling towards your throat. Different joint angles/kinematics because you are using different stabilizers and the lever arm changes. Prolly overkill with regards to BBing, but I wanted to see if this program based on performance would translate into size differences.

Oh, WRT my training, I took today off to play football. I did a few box jumps when I was finished, but no structured plyometrics.

Posted by: Dale Mabry

Ok, so I hit the gym today, progress is being made.

same Warm up 2 times through

Flat Bench-135x8, 205x10, 225x8, 225x7
DB Rows-70x8, 85x8, 100x8, 100x8
Incline Flye-40x8, 60x8, 60x8-Some dick hogged the 50's
Lat Pulldown-120x8, 150x8, 180x8, 210x6
DB Shoulder Press-40x8, 55x8, 65x6
Rear Delt raise (machine)-75x8, 120x8, 150x6

Played around with single leg squats, got 1 set of 4, ass to heel, and 1 set of 5, ass to heel, no balance assistance.

Posted by: Dale Mabry

Same Warm up 2 times through

DB Curls-35x10, 45x10, 55x8
DB lying tri extension-20x10, 25x10, 30x8
1 arm preacher curl (Machine)-30x10, 40x10, 50x8
Single-arm tri-pushdown (On dip-assisted machine) -40x10, 60x10, 80x8

Posted by: Dale Mabry

Today OI did legs for the first time in at least a month, prolly 2.

Same warm-up, minus the crossover squats, 2 times through.

Squats (Ass to floor)-135x8, 225x8, 275x8, 315 2 sets of 6
Leg Curl-120x8, 165x8, 210x8, 255x8

Posted by: Rocco32

Quote:

Originally Posted by Dale Mabry

On dip-assisted machine

Does that mean they assist the "Dip"?

Posted by: CowPimp

Pretty nice squats, especially for not hitting legs for a while.

Posted by: Dale Mabry

Quote:

Originally Posted by rock4832

Does that mean they assist the "Dip"?

You know the machine that you use when you are too much of a pussy to be able to do dips or pull ups on your own? Wait, what am I thinking, of course you do.

I do pushdowns on the portion where you would put your knees on with an open hand.

Cow Pimp-Yeah, I didn't think I would go over 275, but I said what the hell. Apparently the plyos I was doing maintained some semblance of leg strength, I hadn't gone over 225 since April.

Posted by: Dale Mabry

Arms 16 5/8"
Shoulders 52"
Chest unflexed 44 1/2"
Abdomen 34 3/4"
Hips 38 5/8"
Thigh unflexed 25 1/4" 25 1/2"
Calf Unflexed 16 7/8" 17"

Skinfolds
Chest 6mm
Abdomen 25mm
Thigh 6mm

Weight-225 last friday

I don't know what the deal is, I feel fat as shit and my abdomen skinfold stays the same, I guess it is just from all the extra chow in my gut. I am happy with the growth elsewhere, though. I put on alot in the past 3-4 weeks, hope to get a little bigger before the cut.

Posted by: PreMier

Damn Dale.. when do we get updated pics? Or will they be in a thread over on Avant?

Posted by: Robboe

Quote:

Originally Posted by Dale Mabry

I don't know what the deal is, I feel fat as shit

I know this feeling. However, at other times, i don't feel too bad.

All i'll say is that i've had a very good time getting to this state, so i don't mind so much.

Posted by: Dale Mabry

Here was today, I lifted at 2pm

Same warm-up 1 times thru

Lat Pulldown-120x8, 165x8, 210 2 sets of 8
Incline Bench-135x8, 185 3 sets of 7
Cable Row w/rope attachment-105x8, 165x8, 195 2 sets of 6
Pec Deck-105x8, 135x8, 165x8, 180x8
Hammer Strength behind the neck press-150x8, 190x8, 240x5
Cabe Lateral Raise-30x8, 45x8

My joints were killing me so I had to cut it short. I think this extremely cold dry weather that we got today (It dropped 30 degrees overnight) caused some problems for me.

Premier-I will have before pics up here around Jan 3 for the cut.

TCD-I know what ya mean. My general feeling right now is that I will be parttaking in the T3 for the cut to expedite the process. Kicking around using Anabolic Matrix to slow down any muscle loss possibly as well.

Posted by: Robboe

What is Anabolic Matrix?

Posted by: Dale Mabry

Prince's stuff. It is basically high grade tribulus and Tongkat Ali, supposed to raise test naturally. I got good results from Red Kat a while back and since I have never tried a tribulus product I figured I'd give it a whirl.

Posted by: Robboe

Cool. what sort of dosing are you thinking fo the T3?

I can't really afford any fancy shit like that. I have some 1AD left over and sprints.

If anyone wishes to send me some drugs, please by all means, feel free.

Posted by: Dale Mabry

I will prolly either do 40mcg a day or 60mcg then taper down at the end. I only want to enhance the metabolism enough to cover the fat released thru Rhodiola and don't want to catabolize too much muscle.

T3 isn't all that bad price-wise. Between the anabolic matrix, Rhodiola, and T3 I will only spend like $110 for 7 weeks worth of stuff. I am thinking of adding in BCAAs as well.

Posted by: Robboe

I used T3 along with ONE last year.

Honestly, i didn't notice any accelerated fat loss from it, but i do think it helped put a bit muscle on me in conjunction with the ONE.

Posted by: Dale Mabry

Pill or research liquid T3?

I used pills and I noticed that while on I didn't lose a huge amount of fat, but after I finished up I started shedding fat like a mofo. I will be using a more reliable source this time, however.

Posted by: Triple Threat

Quote:

Originally Posted by TCD

If anyone wishes to send me some drugs, please by all means, feel free.

I've got some soon-to-expire Ibuprofen. Where should I send them?

Posted by: Dale Mabry

Quote:

Originally Posted by CaptainDeadlift

I've got some soon-to-expire Ibuprofen. Where should I send them?

Mash em up to look like coke so that customs gives him a hard time.

Posted by: Robboe

Quote:

Originally Posted by Dale Mabry

Pill or research liquid T3?

I used pills and I noticed that while on I didn't lose a huge amount of fat, but after I finished up I started shedding fat like a mofo. I will be using a more reliable source this time, however.

What the fuck is research liquid T3?

I had the pills.

I went as high as 125mcg for a couple of days while using the ONE. Generally stuck around the 75mcg region though.

Posted by: Dale Mabry

Just bought my supps.

2 bottles of Anabolic Matrix
60 caps 500mg Rhodiola Rosea
2 lbs ICE BCAAs
100 20mcg T3

Posted by: Robboe

I thought cytomel came in 25mcg tabs?

Posted by: Dale Mabry

UK generic. Tertroxin. Much cheaper and reputable.

Posted by: Dale Mabry

Ok

Same Warm up 2x thru

1-arm Lying tri extension-20x10, 25x8, 35x8
DB Curls-35x10, 45x8, 55x8
Transverse cable tri extension-30x10, 40x8, 50x8
Overhead Curls-45x10, 60x8, 75x8

EDIT: 224.4lbs

Posted by: Dale Mabry

Forgot to say what the hell I am doing now.

My plan of attack is to do between 8-10 reps on every set, going to failure on the last one only. I am done with doing 12-15 rep warm-ups, they are useless and only seem to tire me, plus it takes longer. When I get into my cut, I will be doing mostly explosive stuff, the Power Phase, of OPT. I am figuring that focusing on the phosphagen system for energy will prevent all the head rushes I get from low blood sugar. This will be reflected in my cardio as weill, I will be doing agility ladder stuff with plenty of rest in between sets so as to be able to go explosively on every one. When I get a little closer to the end of the cut I will shorten up the rest periods a bit.

On a shitty note, I won't be going to the Arnold, I have to go to Pittsburgh that weekend to get trained on these fucking shitty thing we are using in our study which are a pain in the ass. Why the fuck couldn't I get sent to Cali or Florida. Pittsburgh is one step above shit-ass Jersey.

Posted by: stikyicky

very interesting

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

Pittsburgh is one step above shit-ass Jersey.

Bahaha!

Posted by: Robboe

What is your line of employment, Dale?

Posted by: Dale Mabry

FBI-Female Body Inspector.

In my time off I do clinical research.

Posted by: Twin Peak

No arnold, you puss. Scared already. Damn you!

Posted by: Dale Mabry

I would prolly get all the bitches anyway.

Posted by: Rocco32

Merry Christmas Dale, hope you have a good one and come back to find your top score shattered

Posted by: Dale Mabry

So, I am back and hit the gym today. My supplement regimen was...

T3 40mcg upon awakening @ 8:30
Multivitamin at 10am with first meal
Rhodiola 500mg @12 noon
T3 20mcg @ 1:30pm
3 scoops of Ice during workout @2:30pm
Anabolic Matrix 3 pills @10:30 with last meal

Workout
Same warm-up except I cut anything with reps in half
Rim Jumps 4 sets of 6
45 degree angle push ups-4 sets of 6
Cleans-115 2 sets of 8, 135 4 sets of 8
Rack Deads-225x8, 275 3 sets of 6-Grip wore out
5 minutes reaction ball drills
20 minutes agility ladder drills

Ended up taking about an hour and a half

Meals-
10am-2 chicken burritos=400kcals
5pm-Roast Beef sandwich=500kcals
8pm-Raisin Bran w/carb countdown FF milk=450kcals
10:30pm-Salad with 4 farm fresh eggs and shiitake mushroom dressing=500kcals

Rough day dietwise, I had a full day my first day back of work, had no groceries, and had to go buy a new cell since my old one got into a fight with the washing machine and lost. I will be better tomorrow, but cals will not be much higher.

Posted by: CowPimp

Quote:

Originally Posted by Dale Mabry

and had to go buy a new cell since my old one got into a fight with the washing machine and lost.

Damn. My money was on the phone...

Posted by: Dale Mabry

I weighed in at 225.9 today.

8:30am-T3 40mcg
9:45am-Rhodiola Rosea
2 chicken burritos-400kcals
10:30am-Workout 3 scoops of ICE
12:30pm-T3 20mcg
1:30pm-Smartpop Popcorn-220kcals, forgot protein at other site
5pm-Raisin Bran-500kcals, added in a half serving.
8pm-Shitload of Cashews and a salad w/3 boiled eggs-About 600kcals

Workout-
Same Warm up
Jump Squats-115 2 sets of 8, 135 4 sets of 8
DB Box Squats-50's 3 sets of 8
Leg Curls-150x8, 195x8, 225x8

Agility Ladder Drills-30 minutes

I have also decided on what my routine will consist of and will post it tonight.

Posted by: Robboe

You've lost nearly 5lbs in two days?

Posted by: Dale Mabry

No, 1 lbs, I was 226.9 yesterday.

Posted by: Robboe

You told me you were 230lbs, you fibbing bastard.

Posted by: Dale Mabry

I was 230 on Sunday night, but on a Shitty scale up in VT. The one I used today gets calibrated fortnightly and will be the one I use from here on out.

I was 230 from about xmas on.

Posted by: BritChick

Quote:

Originally Posted by Dale Mabry

On a shitty note, I won't be going to the Arnold

That sucks.

By the way Happy New Year, haven't spoken to you since everyone was pie eyed in IRC before Christmas!

Posted by: Dale Mabry

Quote:

Originally Posted by BritChick

That sucks.

By the way Happy New Year, haven't spoken to you since everyone was pie eyed in IRC before Christmas!

Ahhh, good times, good times.

Posted by: Dale Mabry

Today-

Diet-
8:30 am-T3 40mcg
9:30am 2 chix Burritos-400kcals
500mg Rhodiola
Multi-Vitamin
11:30am-T3 20mcg
12:00pm-Workout
2:00pm-Smartpop Popcorn, 1 serving of Nectar-310kcals

I will update my stuff by editing this post with what I eat from now until bed. I will be taking all my T3 upon awakening from now on. I forgot the anabolic matrix last night, oh well, I will remember tonight.

I weighed 223.9lbs today. I can see a major difference in my gut which is good and bad. I anot so bloated from all the food which makes it not stick out too much, but I gained a nice pouch on my lower abs from the holidays. I bet if I don't cheat this weekend I will be down at least 10lbs. :d

Posted by: tucker01

shit you eat like fuck all.... You eat more later in the day?

or is it extreme for the eight weeks?

Posted by: Dale Mabry

First 5 days to shrink down the stomach and lower appetite.

Posted by: PreMier

Do you always eat like that. I mean to 'shrink the stomach'?

Posted by: Dale Mabry

What do you mean? During every cut that follows a ridiculous binge (re: after the holidays) I make cals scarce the first few days, that way my stomach fills up faster thereon out. Prolly more of a hormonal shift due to the stomach no longer being overstretched, but I call it shrinking the stomach. It has always worked for me.

Posted by: PreMier

Thats all I wanted to know, is if you did it before every cut.

Posted by: Dale Mabry

Only the ones after eating like an ahole for 3 or more weeks.

Posted by: Dale Mabry

Today-

Same Warm up

Push Jerk 6 sets of 135x8
Bench Press 135x8, 205 3 sets of 8
50 minutes agility ladder

took all my supps and ate pretty much the same as yesterday.

Oh Yeah, weighed in at 224.1.

Posted by: Dale Mabry

Today

Same warm up 1 time through

Cleans-135x8, 155x8, 155x8, 155x6, 155x6, 135x8
Push Press-6 sets of 135x8
Squat-225x8, 225x8, 3 sets of 225x6

Agility Ladder stuff for 25 minutes.

I also played Doubles Tennis for 2 hours this am. I took all my supps today.

Weighed in at 220.7. Oh, and I ate pizza last night.

Posted by: aggies1ut

You suck Dale.

Even with a less than stellar diet, I'll predict you'll be ripped in 2 months or so. Maybe less, depending on what your ultimate goals are.

Posted by: Dale Mabry

So, here is today, precisely 1 week since starting...

Same Warm up 2 times thru

Bench Press-135x8, 3 sets of 8 at 205lbs
Lat Pulldown-120x8, 195lbs 3 sets fo 8
Rear Delt Riase-30x8, 35lbs 2 sets of 8
DB Curls-35x8, 45lbs 2 sets of 8
Tri Pushdown on dip assist machine-90lbs 3 sets of 8

30 minutes of agility ladder stuff. My rest time has significantly dropped in just a week.

I weighed in at 218.4lbs prior to lifting.

Posted by: tucker01

Quote:

Originally Posted by Dale Mabry

I weighed in at 218.4lbs prior to lifting.

You Fuqqer

Posted by: Dale Mabry

Day off today, and I needed it. Ate like a tubbo last night because I don't want to exceed my first goal of 10lbs by too much or I will be on the fast track to a can of dog food by week 8. Gained .4 lbs.

Posted by: Robboe

A refeed or just an anything you can eat binge?

Posted by: Dale Mabry

Just a one meal refeed kinda thing. It actually wasn't all that bad, a big pot of mussels, fries, and a piece of bread. May have snuck in a couple of specialty brews in there as well.

Posted by: Robboe

I think you should do it again tonight.

And the day after.

Posted by: Robboe

Haha, nah, only jestin'.

I should probably schedule some sort of refeed soon, cause by Sunday i'll have done two full weeks and not carbed up yet. Although my carbs are hardly low (300g/day) so it may not make a difference.

Posted by: Dale Mabry

Yeah, I will be refeeding hard on Sunday during the NFL playoff games. I will need to schedule weigh-in 2 right before that.

Posted by: Robboe

New pics on sunday remember.

Oh, and me and thee need to put our pics up in that thread on Avant. I know you've got yours up in our other thread, but i think the "official" one is over there cause Steve wants control over his pics.

Posted by: Dale Mabry

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Posted by: Rocco32

Damn your taking weight off fast!

Posted by: Robboe

Quote:

Originally Posted by Dale Mabry

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Go to the members pics forum at the bottom. The thread is comp stats and pics.

Posted by: Dale Mabry

Quote:

Originally Posted by rock4832

Damn your taking weight off fast!

I know, alot faster than I expected. My boss, who I only see on a weekly basis, mentioned that I look like I have lost a ton of weight.

As I mentioned in the T3 thread over at the Anabolic Zone, I am not upping cals, they are gonna stay right where they are until I get below 210. I haven't been below 210 for at least a year and haven't been under 205 for at least 2 years. I foresee this as being my greatest cut and as long as I come off the T3 well I don't see myself ever going over 10% bodyfat again. At least that is what I am telling myself.

Posted by: Rocco32

Well that's awesome Dale. Good luck! Your doing a bang up job already

Posted by: CowPimp

You're going to be ripped before you know it. How much weight have you lost thus far?

Posted by: Dale Mabry

10 lbs.

Posted by: Dale Mabry

Today-

Same warm up 2x thru

Cleans-135lbs 4 sets of 8, 145 2 sets of 8
Push Press-135lbs 6 sets of 8
Jump Squat-135lbs 6 sets of 8

Agility Ladder Drills 35 minutes

I took deep squats out of this day, I am trying to make Mondays and Thursdays explosive day and deep squats are not all that explosive.

Weight-217.2lbs

Posted by: aggies1ut

Quote:

Originally Posted by Dale Mabry

Today-
Weight-217.2lbs

Shit Dale, you just keep dropping weight.

Posted by: Dale Mabry

I know, I didn't even lift the day before the weigh-in. I bet I am near 215 today. I will hover in on this weight at least until my official 2 week wrigh-in, so that I am able to progress thru the next 3 checkpoints without having to eat dog food.

Posted by: Dale Mabry

Today-

Same Warm up 2x thru

Flat Bench-135x8, 205lbs 2 sets of 8, 215x8
Cable Row-120x8, 165x8, 180lbs 2 sets of 8
Cable Lateral Raise-30x8, 45lbs 2 sets of 8
DB Preacher Curl-25x8, 35lbs 2 sets of 8
Tri pulldown with pulley overhead- 70x8, 90lbs 2 sets of 8

30 minutes Agility Ladder Stuff

Oddly enough, I forgot to take the Rhodiola today until after my workout and this was the first time I got head rushes indicative of low blood sugar. Hmmm.

Weight- 216.8lbs preworkout, full stomach.

Posted by: PreMier

Whats your dose of Rhodiola again? And is it necissary to use, while on T3?

Posted by: PreMier

Scratch the first question.. I looked back a page

Posted by: Dale Mabry

Not necessary, but it feels quite nice. I did get a bunch of low blood sugar head rushes the last time I tried T3, but like I said, I think it was underdosed. I was actually really surprised how long it took to get the head rush from such low cals. I am thinking possibly that the fat being released by the Rhodiola is takin care of business energy-wise, but who knows.

Posted by: Robboe

Fuck me, you're dropping weight like a murderer on death row.

Updates are due on Avant today mate.

Posted by: Dale Mabry

I will post stats tomorrow, as I am going to the gym and want to stick to that scale.

Posted by: Dale Mabry

Today-

Random Warm up-All the BBall courts were taken up.

Clean-135lbs 3 sets of 8, 145lbs 3 sets of 8
Push Press-135lbs 4 sets of 8, 145lbs 2 sets of 8
Jump Squat-135lbs 6 sets of 8

No cardio, couldn't get space on the basketball courts.

Weighed in at 216.9lbs after 2 nights of drinking and pigging out during NFL games.

Posted by: PreMier

What the hell do you mod?

Posted by: Dale Mabry

Deez nuts.

And if I hear any more sass I will delete your post and ban you.

Posted by: PreMier

I know my rights slut. Only Super mods can ban mua

Thats cool man, congrats.

Posted by: Dale Mabry

Spank you Greenwall, Spank you very much.

Ok, here is today...

Same Warm up 2x thru

8 40yd sprints

4 full speed, 4 at about 80%

Bench Press-135lbsx8, 215lbs 3 sets of 8
Lat Pulldown-120lbsx8, 180lbs 3 sets of 8
Tri pushdown on dip assist-90x8, 100lbs 2 sets of 8
1-arm preacher curl-40x8, 50x8, 50x8

I think that is it. In the interest of time I had to cut shoulders out, but they get hit enough on Monday/Thursday anyway.

Weight-215.6lbs

Posted by: Dale Mabry

Oh snap, not good...

I think I pulled my semi-membranosus, I can hardly flex my knee unless I am externally rotated. It has gotten better since I woke up, hopefully it is fine after today which is my day off. Otherwise the legs and explosive lifts are gone for a week or 2 as well as the speed and agility stuff. I really should have taken it easier on the sprints yesterday.

Posted by: PreMier

Thats fucked.

What would happen if you were to use T3 on a bulk? Would it still burn the fat, or do you need to be in a caloric deficit?

Posted by: Dale Mabry

Low dose T3 and an androgen would be very good for a bulk, it would keep some of the fat off and increase protein utilization. It would be dose dependent, of course.

Posted by: Robboe

Quote:

Originally Posted by Dale Mabry

Low dose T3 and an androgen would be very good for a bulk, it would keep some of the fat off and increase protein utilization. It would be dose dependent, of course.

I know someone who has ran a very successful bulk using gear and low dose (25mcg/day) T3 for increased protein synthesis.

Posted by: Dale Mabry

Well, I lifted yesterday but I had to take it easy because of my leg, so no explosive lifts. I just did pushing exercises but since it was completely unorganized I won't log it here. I am taking today off and will hit the weights tomorrow. Might be raising my T3 dose, I will decide when I weigh-in tomorrow.

Posted by: tucker01

Any comments on your weight loss. any significant concerns not using an androgen with the t3? Any comments on the Anabolic Matrix?

Posted by: Dale Mabry

Actually, I do have some stuff.

My strength is the same minus the injury. Weight is still around the same, I cheated last night and will cheat tonight, but I will hit the gym hard tomorrow. I am guessing I will be below 210 by the end of last week.

An interesting note on the Anabolic Matrix. I hooked up with a chick last night but got no, just dry humping. I have never had blue balls before and I am guessing what I had today was just that. They swelled up to about 3 times their normal size and were extremely painful. I guess that may have something to do with the matrix because I have dry humped for much longer before.

Posted by: Robboe

You ok, Bud?

Posted by: Dale Mabry

Yeah, nuts are clear.

So, first day back doing explosive stuff after my little hammie injury.

Same Warm up 2x thru-My hammie was really tight and my lungs burned, I think it was a mix of 5 days from energy system stuff and going out too hard.

Had to change my lifts up because the gym was packed.

DB Snatch-30x8, 40x8, 50x8
DB Push Press-45x8, 55lbs 5 sets of 8
Jump Squats-45lbs 6 sets of 8

Did 30 minutes on the bike, then I did some lateral movement and backpedal stuff. Didn't want to overuse the hammy. It took a while to loosen up so I may do the same tomorrow.

Weight-213.9lbs, this surprised me as I cheated like a mofo yesterday and I missed 2 energy system days.

Posted by: Robboe

You is dropping weight like Oprah's son.

Posted by: Dale Mabry

Yeah, this last week surprised me, I thought I would be up a pound or 2 and need to kick some ass this week.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

Yeah, nuts are clear.

Do you perform the jump squats with 45lb dumbells in your hand or with a 45lb barbell on you back?

Nice workout though, real explosive. 9 sets of push press is brutal.

Posted by: Twin Peak

Wow, weight loss is outpacing me by a measured rate, and you had less to loss.

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

Do you perform the jump squats with 45lb dumbells in your hand or with a 45lb barbell on you back?

Nice workout though, real explosive. 9 sets of push press is brutal.

I typically use a BB with 45s on each side. Today I just used the Bar cuz I injured my hammie sprinting last week. Let me rephrase that, I injured my hammie stopping after a sprint last week. Anyway, I prefer the bar on my back, 135lbs is light enough so I can keep it on my shoulders rather than have it fly up at the top and I feel more shoulder stability over using a DB in each hand.

Regardless, I like these explosive lifts, they fatigue the hell out of me. Plus it gives me a reason to rest for 3 minutes. It has definitely translated into better performance, I bet I am faster than I have ever been. I so wish I would have known about all this stuff in high school. Although I was quite the slacker in high school.

TP-The T3 is just starting to have a cumulative effect, I think.

Posted by: Dale Mabry

Today

Same Warmup 2x thru

Bench-135x8, 215lbs 3 sets of 8
DB Row-70x8, 90lbs 3 sets of 8
Rear Delt Raise-30x8, 40lbs 2 sets of 8
DB Curl-35x8,45lbs 2 sets of 8
Cabe tri extension (Transverse)-40lbs 3 sets of 8

25 minutes on recumbent bike

Weight 213.7

Posted by: Dale Mabry

Same warm up 2x thru

all exercises with 135

Cleans-6 sets of 8
Push Jerk-6 sets of8
Jump Squat-6 sets of 8

Did some light sprinting, some skater drills, and 20 minutes on the bike.

Weight-210.4lbs

I am gonna have some beers and appetizers tonight so that I don't come in on Sunday too far below expected.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

Same warm up 2x thru

all exercises with 135

Cleans-6 sets of 8
Push Jerk-6 sets of8
Jump Squat-6 sets of 8

Did some light sprinting, some skater drills, and 20 minutes on the bike.

Weight-210.4lbs

I am gonna have some beers and appetizers tonight so that I don't come in on Sunday too far below expected.

how many more weeks of dieting do you have? Sunday the last day? What is your BF% down to now?

Nice workout.

Posted by: Robboe

Quote:

Originally Posted by P-funk

how many more weeks of dieting do you have? Sunday the last day?

Nope. Sunday is just checkpoint 2. He's got another 4 weeks minimum to go yet.

Dale, have you dropped like 20lbs in 4 weeks?

Posted by: Dale Mabry

It will be 16lbs if I hit 211 on Sunday.

I forgot to ask, does anyone know anything about T3 effecting cardio capacity or oxygen extraction? When I was doing my lifts my lungs were starting to burn and they haven't burned that bad before. Maybe it is cuz I had to take a week or so off from doing lifts and I am not acclimated back yet. I am thinking it may be because I am using much more oxygen since I upped my dosage of T3 to 80mcg and I am trying to breathe harder to compensate.

Posted by: Robboe

I've not heard of that before.

Check point 2 today boyo, get them up.

Posted by: Dale Mabry

I am going on a sabatical for a couple days. I am going to my grandfathers funeral up in VT so I will not be able to log anything. I will lift, just won't be writing it here. I am supposed to do explosive lifts today, but my roommates cats decided to sit outside my door last night and meow all night, regardless of my kicking their little asses twice. I am on like 2 hours sleep right now.

Posted by: Robboe

Love the sig, Dale.

bash.org is the best website on the Internet today. I reckon it's light years ahead of Maddox and Tucker's sites.

Posted by: Dale Mabry

Yeah, that site slays me.

Well, gained back a couple pounds from my sabbatical, and the Super Bowl is 3 days away, not looking good.

Posted by: Dale Mabry

S0 now that I am back, I will prolly just play some football. I just counted my T3 and am putting the remainder of my cycle in so I don't fuck it up.

4 Pills/day thru and including 2/22
3 pills/day for 4 days
2 pills/day for 3 days
1 pill/day for 3 days

That finishes the bottle.

Posted by: Luke9583

does it make ya sweat like a pig?

Posted by: Dale Mabry

Yeah, especially now that it has warmed up a bit.

Here is today

Same Warm up 2x thru

Cleans-6 sets of 8
Push Jerk-6 sets of 8
Jump Squat-6 sets of 8

I noticed that I had to rest alot longer between sets this time thru, but my performance during the sets was above and beyond what it has been.

I think I am doing a CKD from here on out by the way.

Posted by: Robboe

Just trying to ensure you make the checkpoint weight is ya? You big cheaty.

P.s.

<sukumade> i'm out like michael j fox in jenga

I love Bash.org

Posted by: Dale Mabry

Bash is great.

I don't think I will make Sunday regardless, but I was going keto for the last 2 weeks anyway, what's another week?

Posted by: Dale Mabry

Today

Same warm up 2 x thru

Sprints
4 20yd accels
2 40yd form runs
4 Square in/out sprints

Bench-135x8, 215x8, 215x8, 215x8
Lat Pulldown-120x8, 195x8, 195x8
1-arm tri pushdown-40x8, 50x8
Rope Hammer Curl-110x8, 130x8
1 legged squats-3 sets of 4-no weight ass to heels

Posted by: Dale Mabry

Oh yeah, on an extremely positive performance note, I added 5 inches to my vertical jump without any specific jump training.

Posted by: Robboe

Nice work, young 'un.

Posted by: PreMier

Thats insane.. Do you think its because your lighter

or the training have something to do with it?

Posted by: Dale Mabry

Training probably. I am at 211.6 now, when I originally tested my vertical 4+ months ago I was 213. Some of it has to do with coordination, but I think most has to do with the cleans and jump squats.

Posted by: Robboe

Dale, you game for extending the comp to 10-12 weeks?

Posted by: Dale Mabry

I will be cutting thru then anyway, so game on.

Today-

Basically the same warm up, just not exactly the same because the courts were full.

6 form sprints for 20-30 yds,

1-arm Snatch-50lbs 3 sets of 8 each side
Push Press-135lbs 6 sets of 8
Jump Squat-135lbs 6 sets of 8

Posted by: Robboe

Sorted.

Come up with an extention to your original target weights for the additonal checkpoints. Looks like me, you and Matt are gonna do 12 weeks. I think Steve may only do 10 if he plays more than the original 8.

Posted by: Twin Peak

I will stop when I hit my goal of a 37.5 inch stomach, whenever that may be. Hopefully sooner, rather than later.

Posted by: Dale Mabry

Same Warm up 2x thru-I busted through this hit hardcore.

Cleans-145lbs 4 sets of 8. 135lbs 2 sets of 8
PUSH Jerk-135lbs 6 sets of 8
Jump Squat- 135lbs 3 sets of 8

Had to cut her short as I ran out of time.

Weight-209.6lbs, missed the goal by 3.7lbs.

Posted by: Dale Mabry

Today

Same warm up 2x thru

Around 10 sprints
Some vertical jumps
Standing broad jumps-I got 8'10" on this one

Incline Bench-135x8, 185lbs 3 sets of 8
DB Rows-70x8, 90lbs 2 sets of 8
Transverse Tri extension-40x8, 50x8
Cable Curls, upper arm parallel to ground-40x8, 50x8

Posted by: P-funk

how did you do a transverse plane tricep ext.?? the elbow only flexes and extends in the sagital plane, no??

Posted by: Dale Mabry

If your arm is at your side it is sagittal. I face a mirror kind of like if you were doing a cable crossover. Then I form a human cross with my body, with the active arm being opposite that of the cable. So your hand starts at the chest and extends outwards to the cross position while your armpit remains at a 90 degree angle to your body. I believe that would be considered a transverse plane movement.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

If your arm is at your side it is sagittal. I face a mirror kind of like if you were doing a cable crossover. Then I form a human cross with my body, with the active arm being opposite that of the cable. So your hand starts at the chest and extends outwards to the cross position while your armpit remains at a 90 degree angle to your body. I believe that would be considered a transverse plane movement.

oh, i see what you are saying. I guess you could call it tranvsverse pecause of the position of the shoulder (in horizontal flexion). But the shoulder isn't moving at all and techniqully the elbow (and the knee for that matter) only move in the sagital plane, no matter where you are holding your arm. Whatever though. Doen't really matter. Sounds like a cool exercise.

Posted by: Dale Mabry

I hear ya, just didn't know what to call it and sagittal plane tricep extension doesn't do it justice.

So, I missed Friday which is no big deal, I go balls to the walls this week with some form of training everyday to combat my coming off of T3.

Posted by: PreMier

Are you goint to take anything specific to help thyroid pct? gugelstones/7 keto etc?

Posted by: Dale Mabry

Thyroid Energy, which has the gugguls in it as well as kelp and other shit. It is made by NOW Foods.

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