New Gym, new program... [Forum Archive]

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New Gym, new program...

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Posted by: Dale Mabry

Just joined a gym, it has essentially everything...

Reverse Hyper-check
GHR-check, check
Bands-about a million of them
Chains-a pair of each set
Plyo boxes-up to 42 inches
Olympic Platform...Nope, but the floors are rubber so who gives a shit.

So, with pretty much everything at my disposal, I need to get some aerobic conditioning as well as improve eccentric leg action. Phase 1...

Day 1-Full Recovery
Squat-4x4
Bench Press-4x4
Row-4x4
Random assistance stuff

Day 2-RI=30
Step ups-4x15
Shoulder Press-4x15
Lat Pull down-4x15

Day 3-off

Day 4-RI=30
Squat-4x15
Bench Press-4x15
Row-4x15

Day 5-Full Recovery
Step ups-4x4
Shoulder Press-4x4
Lat Pulldown-4x4

Day 6-off

Day 7-Sometimes off, sometimes back to day 1

Now, conditioning will consist of either short or long intervals. I have done it twice, one day is 30 second interval, 90 second rest, the other day will be 2 minute interval, 2 minute rest. I will also, on occasion, throw in a long distance run to change things up. Also, 2-3 times a week, I will work on sprint starts. I used to work these, but stopped 6 months ago and it shows. While away at camp, I ran a dead ass slow 40, actually 46, but all of my time was eaten up in the start, so now I go back to practicing starts. It is so much easier having someone watch you, P-funk could see things I was doing wrong that I couldn't see for myself since I was sprinting. Anyway, I will do this until my aerobic/anaerobic conditioning are acceptable, probably 6-8 weeks, then I will work eccentric strength.

So, I have already done this a few times, I will record it from now on so topolo can have some spanking material.

Posted by: topolo

Great update.........thanks

Posted by: kenwood

good luck

Posted by: Bakerboy

Dale, you new gym sounds sweet.

Do you do all your sprints on a flat surface? What about stair sprints?
What adout hamstring dominant exercises? Isn't that where a lot of your sprinting power comes from? I realize that they get hit with squats and step ups.

Posted by: CowPimp

Looks cool. How was the training camp?

Posted by: topolo

Posted by: Dale Mabry

Originally Posted by CowPimp

Looks cool. How was the training camp?

Camp was different, I have no idea how P is able to stay there another week, there are some ridiculous rules we needed to follow. All in all, I had fun, but I was there only 2 weeks, he had to stay for 4. Of the 500+ kids, my guess is that about 15 of them will make varsity some time in their high school career, maybe 1 will make it prior to junior year. I am kinda happy that it was more Patrick in charge and me assisting.

1)He got bamboozled into staying longer

2)Some kids were coming from physical therapy, he got stuck having to train these kids in a 1 on 1 setting during his free time. How fucked up is that, I hope they at least pay him for it.

3)Towards the end, I was just ready to leave, I gave up on even trying. Alot of kids quit because we made them do conditioing and all they wanted to do was use weights.

I would go back, but only for more money and alot more structure. It rained the first 5 days there and every day, the kids were dumped on us, 120 kids for Pat and I to get in some semblance of order and exercise, which they didn't want to do. They built a $1.5 million indoor fieldhouse that is useless in the rain because the surface gets slick thru humidity or some shit, so we couldn't even use that. Also, one of the owners is kind of a douche, he would tell all of the parents he was giving tours to that we did mostly conditioning and very little weights (Apparently he is under the impression that weights are bad for you, and I am not just talking about kids, P can fill you all in). He hated me, the 3rd day he was giving a tour on a day he was not supposed to be doing tours and we had been sitting around 45 minutes waiting for the kids to come in to train, never being told that they were not going to come. He came in and asked what we were doing (Apparently he was showing the camp to a prospective parent). Anyway, I said, "Waiting for the kids to show up, they're only 45 minutes late." He replied that they were watching a movie, which was BS, they were just fucking around. He also caught me sitting in the gym between classes trying to take a nap, again while giving a tour during non-tour hours. The worst part was that every night at 9pm, you had to sign out and had to sign back in by 12:55am. Problem was, P and I pretty much sat in the gym every night so there was no fucking point of us signing out, but we had to anyway. I went out 3 nights, one night we came back and I was sitting on a dock by the water with other counselors and this really annoying counselor yelled out to me, "Go back to your bunks now, you can't be here." I essentially told him to fuck off and he called the security guy to come and get me. I ended up walking away, but he told numerous people that I poked him, which is funny because I never got within 10 feet of him. That is pretty much that, oh yeah, some chick kept calling me Brian for some reason, she was hot but stupid, C'est la vie. Anyway, fuck that...

Yesterday-
Bench Throw-70+bar 4x3
Step up-45lbs 4x4
Shoulder Press-70s 4x4
Lat Pulldown-200-4x4

Cardio-20 minutes, 2 minute intervals at 10mph, 2 minute rest at 3.5mph

Today-
Ladder speed drills-8
Sprint starts-8
Clean/front squat/split jerk complex (4/4/2)-135lbs 2 sets of 1
Hang Snatch/Snatch Squat complex (1/1)-135lbs 3 sets of 2

Cardio-24 minutes, 30 second intervals, 90 seconds rest.

Posted by: CowPimp

Wow, sounds like a horrible disorganized mess. Ah well, it was an experience. I'm surprised the kids gave you so much trouble; how old were the kids?

Posted by: Dale Mabry

14/15 yrs old

Posted by: shiznit2169

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

Posted by: Dale Mabry

Originally Posted by shiznit2169

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

Rich, Jewish kids from Long Island. It seems to me that the kids were sent to camp every summer to give mommy a break, to be honest with you.

Posted by: The Monkey Man

OMG, so the stories were true! -

That sux!

Posted by: Devlin

Damn Dale you are giving me not so fond memories of where I grew up, but in NJ. Glad you stuck it out. Just chalk it up to a lesson learned, unfortantely the hard way.

Posted by: Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Posted by: Devlin

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Ohh I hate to admit it, but

...I'm a grad of Cherry Hill West

My family still lives up there, but I escaped to Kentucky.

Posted by: topolo

Posted by: Dale Mabry

Forgot to mention, taking Accelerade, Endurox R4, and Cubed as prescribed in Nutrient Timing to see if there is a signifcant impact on performance..

Posted by: Bakerboy

That camp sound so ghey... I bet you are happy to be back home...

Posted by: fUnc17

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

i live about 25min from C. Hill. right by belmar.

Posted by: Dale Mabry

Yesterday-
Power Clean-185 4x3
Squat-295 4x4
Bench Press-255 4x4
BB Row-205 4x4

Posted by: Dale Mabry

Today-
Bench Throw-70+bar 4x3
Endurance-RI=30
High step ups-BW 4x12
Standing DB Press-35s 4x12
Lat Pulldown-110 4x12

Cardio-Treadmill 30 minutes (6 minute warm up, 22 minutes at 7.0mph, 2 minute cooldown at 3.5mph)

Posted by: Dale Mabry

Today-
Power-
1-leg hop to box (24")-4x3
Endurance-30 second RI
Squat-135 4x15
Bench Press-135 2x15, 1x12, 1x10
BB Row-115 2x15, 2x12

Cardio-30 minutes (4 minute warm up, 20 minutes interval 30/90 11.5mph/3/5mph, 6 minute cool down) Total Distance-2.62 miles

Tired today, got only 5-6 hours sleep.

Posted by: Dale Mabry

Edit: On 7/20 I did GHR 3x10 and my total cardio distance was 3.15 miles. For some reason I cannot edit it.

Posted by: Dale Mabry

Today

Random cardio intervals-4 minute warm-up, 10mph/3.5mph/10mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0 mph

All 2 minutes except the last one which was 4 minutes.

Posted by: Dale Mabry

Today

Power Clean-195 4x3
Squat-295 4x4
Bench Press-265 4x4
BB Row-205 4x4

GHR 3x10
DB Curl-40s 2x8
tri puishdown-100 2x8

Posted by: Bakerboy

Nice work. That's a pretty good power clean.

What's your weight at right now, Dale?

Posted by: Dale Mabry

210-215. I imagine I could get around 230lbs for a single, my form is getting better, I hadn't done power cleans for weight in a long time, I typically just do them for speed.

Posted by: Bakerboy

I do them for speed at 150. I don't want to move the weight up too much over that until I improve on my form. I love to cycle them with front squats, shoots my heartrate through the roof. I've started to throw in a few sets one-arm cleans or one-arm clean and jerks to mix it up a bit. Do you have any tips on improving wrist flexibility for cleans? Anyway thanks. You really no how to kick your own ass, your training sessions always look pretty tough, tough like Tough Old Man. hahaha

Posted by: Dale Mabry

When I started cleaning I had average wrist flexibility. I started stretching them first by just racking a decent weight on my shoulders and trying to keep my elbows up. I also would get on all 4's and lean my weight forward on my wrists, sort of like "dorsiflexing them. Then, I would do the same thingt, palms up. Seemed to work pretty well, although that doesn't really help with the shoulder flexibility you will need.

Posted by: Bakerboy

Thanks Dale. I'll start with those suggestions.

Posted by: JerseyDevil

Originally Posted by fUnc17

i live about 25min from C. Hill. right by belmar.

You mean Bellmawr? I'm in West Deptford.

Posted by: Dale Mabry

Today-

30 second RI
High Step-ups-BW 4x15
Standing DB Press-30s 4x15
Lat Pulldown-100 4x15

Cardio-30/90 seconds 11.5mph, 3.5mph 2.72 miles

Treadmill was not getting all the way up to 11.5mph, usually around 11.1mph. C'est la vie.

Posted by: Dale Mabry

Cardio 20 minutes treadmill-4 minute warm up, 16 minutes at 7.0mph, 2.21 miles.

Posted by: fUnc17

Originally Posted by JerseyDevil

You mean Bellmawr? I'm in West Deptford.

No not belmawr, belmar. as in belmar beach, near asbury park. may be longer than 25min, havent been to cherry hill in a long time

Posted by: Devlin

Originally Posted by fUnc17

No not belmawr, belmar. as in belmar beach, near asbury park. may be longer than 25min, havent been to cherry hill in a long time

It's longer than 25 minutes. It was 60+ miles from where I lived in Cherry Hill to the Garden State Parkway exit at 195 in Lakewood. You aren't missing much, Last time I visited Cherry Hill, it reminded me how happy I was to no longer live there.

Posted by: Triple Threat

Originally Posted by Devlin

Last time I visited Cherry Hill, it reminded me how happy I was to no longer live there.

I used to stay in Cherry Hill when I was working in NJ. It seemed like a decent place (at least in the area where I was staying), plus it was convenient to go to Philly. Of course, that was almost 30 years ago, so things could have changed in that time.

Posted by: JerseyDevil

Originally Posted by fUnc17

No not belmawr, belmar. as in belmar beach, near asbury park. may be longer than 25min, havent been to cherry hill in a long time

Yeah, you are a lot farther away then 25 minutes. Bellmawr by me is 15-20 minutes away from Cherry Hill.

Posted by: JerseyDevil

Originally Posted by Devlin

It's hard to defend NJ isn't it?

I grew up in Virginia, then lived in Ohio for 17 years. I have been in southern NJ for 8 years now. Although I don't love NJ, it's not that bad. I think life is a little better south of the 42 expressway. Cherry Hill/Mt Laurel/Moorestown is super crowded and getting worse everyday.

Posted by: Devlin

Originally Posted by JerseyDevil

It's hard to defend NJ isn't it?

Not to mention the property taxes

My sister decided to sell her house in Cherry HIll because her mortgage payment nearly doubled due to the property taxes (her taxes are included in her mortgage payment so the payment is variable due to the taxes). Mt Laurel is even worse and Moorestown has to be as bad if not worse than Mt Laurel.

Posted by: P-funk

Okay, time to bounce some ideas around in David's journal.

In the CES textbook, Mike Clark talks about static stretching prior to a workout. He then provides a number of studies which show that it IS actually beneficial even though there is one (only one study compared to a shit ton) that shows that it decreases power. He then goes on to say that when integrated properly, the static stretching can help to warm up the area before moving to dynamic stretching which, loosens up the joint capsule, prepares the muscles for extreme ROM, and excites the CNS to a much greater degree via the stretch relflex.

Now, I am all for someone whos is a complete train wreck, static stretching pre-workout, as a means to correct their all ready fucked up body.

But what about the athletes? (even though some of them are fucking train wrecks too).

Mike Clark is not the first person I have heard say this. Mike Boyle is a strong believer in static stretching followed by dynamic stretching as a warm up (both preceed by soft tissue work just as Mike Clark advocates). The strength coach at Ohio State Univ. says the same thing....static then dynamic. The coach of the olympic lifting team i used to be on (all thought a dip fuck and not a very good coach at all) says the same thing. Leo Totten, USA weightligting national coach, says the same thing too.

What I am getting at is......is static stretching really as bad as we think for warming up? I don't think it is awful, as Mike Clark says "if it is intergrated the right way". I actually think the set up in the CES text is pretty good as a warm up....soft tissue work, static, dynamic movement, strength train.

what do you think?

Posted by: topolo

I have heard Mike Boyle discuss this before and I agree with it.

Posted by: CowPimp

I think that static stretching should be done whenever the fuck people will do it. I have my clients do static stretches while resting in between sets. That way it doesn't really take up any time in the session; we use their rest time to get some flexibility training in there. Pretty much everyone I train needs it, and needs it BAD.

Posted by: Dale Mabry

I think it depends. I like the CES layout in that you stretch what needs to be stretched, and leave the other shit alone. I know some days I don't need to statically stretch before working out, and others I need to stretch out the posterior chain big time. I think that when I work out early in the am, my hammies and calves need to be stretched because of the way I sleep. Later on in the day, not so much.

I look at the static stretching in the CES manual as prehab prior to a workout, and not the same as static stretching after a workout in that the intention is that the response before a workout is acute and the hope is that static stretching after a workout will lead to chronic adaptaptations. As such, I don't really see the need to stretch for a full 30 seconds at a time during my pre-workout static stretching because 15 seconds is typically sufficient. I think that is the key, why stretch for 30 seconds when 15 seconds is fine, you could inhibit the muscle when there is no need to do so. With clients who are always tight, I think you hit 30 second+ stretches both times. With my older clients, I pretty much do it all at the beginning and maybe a little at the end. Even if the "decrease in power" claims are true, with older peeps, I think it is more important that they express lower levels of strength over the full range of motion than if they are slightly stronger over 80% of the ROM. I guess it would be the same for the very tight athlete, because tight muscles that are weak at some point snap easier.

Posted by: P-funk

yea, I agree with the 15sec hold and stretching what needs to be stretch and leaving the other shit alone.

Pimp- Boyle does the same thing, by incorporating a stretch with a group of exercise. he calls it a squat set:

a1) lower body movement
a2) upper body movement
a3) stabilization exercise
a4) stretch
rest;repeat

Good discussion guys. The next piece of the puzzle is.....Why do you think that that ONE study (the one everyone references) showed a decrease in power output and the others did not?

The coach at OSU told me that he wished someone would do a study on the power output following a warm up consisting of static stretching followed directly by dynamic mobility/stretching.....then he told me I should do it....then I asked him if he would fund it...lol

Posted by: Dale Mabry

Originally Posted by P-funk

yea, I agree with the 15sec hold and stretching what needs to be stretch and leaving the other shit alone.

Pimp- Boyle does the same thing, by incorporating a stretch with a group of exercise. he calls it a squat set:

a1) lower body movement
a2) upper body movement
a3) stabilization exercise
a4) stretch
rest;repeat

Good discussion guys. The next piece of the puzzle is.....Why do you think that that ONE study (the one everyone references) showed a decrease in power output and the others did not?

The coach at OSU told me that he wished someone would do a study on the power output following a warm up consisting of static stretching followed directly by dynamic mobility/stretching.....then he told me I should do it....then I asked him if he would fund it...lol

Could have to do with intensity, duration, could have to do with stretching a muscle that wasn't tight, could have been study design. I think there are actually 4 studies, but 1 had a decent design and such. The only problem was that 55% showed a decrease in vert velocity, 35% showed an increase, and 10% showed no change. I think the variability in results points to a subject variable that wasn't controlled for (Experience, flexibility, age, etc). The study was Knudson et al., 2001 in the Journal of Strength and Conditioing research (That was for ForeskinRules even though I am certain he doesn't work out).

Posted by: CowPimp

Originally Posted by P-funk

yea, I agree with the 15sec hold and stretching what needs to be stretch and leaving the other shit alone.

Seriously, most people I encounter need to stretch their entire body's 20 minutes a day. Maybe the clients I get are just particularly bad, but goddamn. I would say 80% or more of my clients have serious hip/ankle flexibility problems and could use at least minor improvements in shoulder/wrist flexibility.

I have never seen so many kyphosis bearing slouch boxes in one place. It disgusts me when I see trainers working chest one day, shoulders another day, and back/legs crammed together on one day with nothing but leg curls for the posterior chain. I want to smack the shit out of them. HELLO, YOUR CLIENT CAN'T STAND UP STRAIGHT, STOP BENCH PRESSING NOW GODDAMMIT.

End rant.

Posted by: Dale Mabry

Today-

Bench Throw-70+bar 4x4

Endurance-30 sec RI
Squat-135 4x12
Bench-135 4x12
BB Row-115 4x12

GHR-3x10

Focused on getting as close to the top with the squats as possible and then going right back in to the eccentric with no pause for every rep, burn burn.

Did 10 minutes of cardio, today was supposed to be off for cardio, but I didn't remember until 9 minutes in so I did 10 for shits and giggles.

Posted by: P-funk

weren't you doing 15 reps for the same amount of sets for the same exercises a few weeks ago in MASS?

Posted by: Dale Mabry

Yeah, I have been doing that since then on muscular endurance days, just dropped the reps a touch today to give myself a break.

Posted by: P-funk

Originally Posted by Dale Mabry

Yeah, I have been doing that since then on muscular endurance days, just dropped the reps a touch today to give myself a break.

pu$$y

Posted by: Dale Mabry

Originally Posted by P-funk

pu$$y

I noticed when I stopped counting out 30 seconds and when I bought a watch and timed 30 seconds that it got alot harder, too.

Posted by: P-funk

Originally Posted by Dale Mabry

I noticed when I stopped counting out 30 seconds and when I bought a watch and timed 30 seconds that it got alot harder, too.

lol.

finally able to buy a watch after all that $$ we made at the camp?

Posted by: Dale Mabry

No, I just hate all jewelry.

Posted by: topolo

Originally Posted by Dale Mabry

No, I just hate all jewelry.

even cock rings?

Posted by: JerseyDevil

Originally Posted by P-funk

The strength coach at Ohio State Univ. says the same thing....static then dynamic.

Then it MUST be true. GO BUCKEYES!!!!!!!!!!!!!!!

Posted by: P-funk

Originally Posted by JerseyDevil

Then it MUST be true. GO BUCKEYES!!!!!!!!!!!!!!!

AMEN

Posted by: Dale Mabry

Originally Posted by topolo

even cock rings?

Except for cock rings.

Posted by: Dale Mabry

Today-

1 leg hop to box (32"???)-4x3
Step-ups-45 4x4
Standing DB Press-75 4x4
Lat Pulldown-210 4x4

Cardio-mixed intervals 30 minutes (4 min w/u, 20 min work, 6min c/d)

Creatine is starting to kick in a bit, everything felt easier. I have to switch up my intervals, the treadmills I have been using can't seem to get to 11.5mph quick enough, so I think I will go with 45 sec work, 135 sec rest from here on out during interval days until conditioning is up to par.

Posted by: Dale Mabry

Today-

Power cleans- 205 4x3
Squat-305 4x4
Bench Press-265 4x4
Bent over row-205 4x4

Cardio-5 minute warm up, 10 miinutes at 7.5mph, 5 minutes at 3.5mph, 10 minutes at 7.5 mph.

30 total minutes
Distance=3.15 miles

25 minutes of work
HR Max=186 (97%)
Ave=169 (88%)
Cals=467

Posted by: P-funk

how did the power cleans feel? How far are you dropping down in the power clean? getting lower into the squat yet? How was the speed?

Posted by: Dale Mabry

Originally Posted by P-funk

how did the power cleans feel? How far are you dropping down in the power clean? getting lower into the squat yet? How was the speed?

I am still 1/4 squatting in the power clean, may have to start going a little lower soon, I am just getting it to the rack position. Bar speed has dropped significantly, but I think it is faster than when I was doing 185 at camp. Moving it more slowly on the initial pull has allowed me to get better hip action and a little more out of my shrug than when I was doing heavier weights 5-6 months ago.

I think my next order of business will have to be full cleans, but I will see where this takes me. Would like to get 250ish in the power clean for 1 first.

Posted by: P-funk

for you

Posted by: Dale Mabry

No gay porn in my journal pease.

Posted by: P-funk

what the fuck ever. that was a classic match!

Posted by: shiznit2169

Originally Posted by P-funk

for you

Nearly 1/3 of the guys in this are dead - Perfect, Hercules, Earthquake, Davey Boy, Kerry Von Erich & Bossman.

This might have been Heenan's last match as a manager in the WWF as well, Coach debuted soon after as Perfect's manager.

I didn't know you were interested in fake wrestling. I used to be a huge fan as a kid but it got old when WCW merged with WWE.

Posted by: Dale Mabry

I never watched it, I assumed it was the Hogan workout video. I remember watching this match back in the day.

Posted by: P-funk

Originally Posted by shiznit2169

I'm not. When i was younger i used to get a kick out of it though. that shit was just funny.

Posted by: Dale Mabry

Good times...

Today-
1-leg hop to box (30")-4x3

Endurance-30 second RI
Step-ups-BW 2x12
Standing DB Press-40s 3x12, 1x8
Lat Pulldown-110 4x12

Cut leg volume in half, legs are pretty sore for some reason, also practiced some simple O-lift complexes.

Posted by: shiznit2169

Originally Posted by P-funk

I'm not. When i was younger i used to get a kick out of it though. that shit was just funny.

You want funny? You'll get a huge kick out of this one.

The boogeyman. Go to this site and click on the middle video in the second row. Watch all of them if you want but the one i mentioned is the funniest.

http://www.wwe.com/superstars/smackd...geyman/videos/

Posted by: P-funk

Originally Posted by shiznit2169

LMAO!

that is great. the acting is so bad! JBL is really sloppy!

Posted by: Dale Mabry

Fucked up energy system day. Treadmills can't get me up to 12 mph, they go that high but can't get me up that high, dammnit. I fucked around trying to get them to work for about 20 minutes, getting as high as 10.5 mph. I said fuck it and went home and ran 110yds sprints with 80 seconds recovery.

Total time 12:04
Cals 196
Max HR=176 (92%)
Ave HR=160 (84%)

I guess intervals will be like this from now on, only longer total time.

Posted by: P-funk

what do you mean they can't get you up that high?

I find sprinting on a treadmill fucks with my form pretty bad. I can't get a good lean, I can drive properly (because the ground is moving, not me). What do you think?

Posted by: Dale Mabry

I like it, I can practice form with less vertical impulse, when I try that on the ground I seem to bound more. That is, of course, at only like 11mph which is certainly not a dead sprint, it is more of a maintenance deal, but I am out of shape.

What I mean is that if I am not standing on the motherfucker it will go up to 12.0mph easily, If I get on at 3.5mph and enter 12.0mph, it goes to about 10.5 and then says unable to attain speed and goes down to 5.0mph. AFter fucking with it, trying to gradually get it to 11.5 over 8 minutes, I said fuck it and hopped off. What can I expect from Life Fitness, they are made by Bally's

Did you know some athletes who use the treadmill to train just hop on the fucker from a dead stop while it is going 10mph to help them work on acceleration? Crazy, I would bust my face.

Posted by: P-funk

Originally Posted by Dale Mabry

I like it, I can practice form with less vertical impulse, when I try that on the ground I seem to bound more. That is, of course, at only like 11mph which is certainly not a dead sprint, it is more of a maintenance deal, but I am out of shape.

What I mean is that if I am not standing on the motherfucker it will go up to 12.0mph easily, If I get on at 3.5mph and enter 12.0mph, it goes to about 10.5 and then says unable to attain speed and goes down to 5.0mph. AFter fucking with it, trying to gradually get it to 11.5 over 8 minutes, I said fuck it and hopped off. What can I expect from Life Fitness, they are made by Bally's

Did you know some athletes who use the treadmill to train just hop on the fucker from a dead stop while it is going 10mph to help them work on acceleration? Crazy, I would bust my face.

I just leave it on 11.5 and jump on and go and then jump off. I don't fuck around with the speed at all.

Posted by: Dale Mabry

How do you do the recovery interval?

I tried that today, it was at 12.0, it just slowed down to 9.0mph. I held myself in the dipposition and just dropped on.

My client who we have discussed has one that gets up to speed in like 2 seconds.

Posted by: P-funk

Originally Posted by Dale Mabry

How do you do the recovery interval?

I tried that today, it was at 12.0, it just slowed down to 9.0mph. I held myself in the dipposition and just dropped on.

My client who we have discussed has one that gets up to speed in like 2 seconds.

I set it at 11.5 while straddling the moving treadmill with my feet on the sides.

I wait 40sec, then I grab the side bars, lift myself up, and lower myself down (like doing a dip).

Sprint for 20s, then grab the side bars and lift myself up and straddle the machine again and rest for 40s.

Don't think about it. just do it. don't be a Leder.

Posted by: Dale Mabry

Originally Posted by P-funk

Oh, so you don't do active recovery, you just rest. Gotcha. It is irrelevant, the fucking thing can't hold my 225lbs frame.

Posted by: P-funk

You are 225 now?

wheren't you like 205-210 at the camp?

Posted by: Dale Mabry

Dale Mabry=208 dehydrated at camp.

Accelerade+Endurox+San Cubed=Water retention+strength gains.

Dale Mabry+Accelerade+Water retention and strength gains=Sexy stud who can no longer run on the fucking treadmill=225lbs

As long as my strength continues to increase, I am not at all worried about it. BF still reads the same and hydration level is much better, gotsta love that creatine. I will continue with cardio to try and maintain the leanness, though.

Posted by: P-funk

do you still have abs at 225??? that is huge!

Posted by: Dale Mabry

Originally Posted by P-funk

do you still have abs at 225??? that is huge!

Top 2 pair, the bottom 2 are starting to fade, but I expected that. Surprisingly the obliques are a little better. I was keto for like 2 months prior and seem to hold water in the lwoer abs pretty easily. I can feel a major difference between this 225 and the 225 I was around Xmas, less jiggle. Most of the size has come on my legs, though so I am pretty happy with it. Arms are a little bigger too, I think if I did a little arm work I could get them pretty close to 17.5", but we know that ain't gonna happen.

Do you wear those compression shorts? I just ripped 2 pair of boxers this week and am thinking of buying some. They ripped next to the crotch, the lower part of the leg holes seem to stick to my legs now, even without masturbating first.

Posted by: P-funk

no i don't wear compression shorts but I should. I rip all my boxers. I just keep buying new ones at wal-mart. I have been buying them extra big (34-35" waist) so that they can fit my quads without ripping. My waist size is only around 30" though.

Posted by: P-funk

Posted by: CowPimp

What the hell are compression shorts? Just really tight shorts? I just ripped my boxers going ATG the other day.

Posted by: Dale Mabry

It is pretty much the straight way of saying bike shorts, but they are a little bit more comfortable. I just bought 2 pair at Modell's.

Posted by: JordanMang

Originally Posted by Dale Mabry

It is pretty much the straight way of saying bike shorts, but they are a little bit more comfortable. I just bought 2 pair at Modell's.

Are we talking mmm, not sure how to put this "athletic girdles"? We use these in football ( but wear specialy to ones to put pads in ). They help a lot.

Posted by: Dale Mabry

Today-

1-arm DB Snatch-60s 4x3 each side

Endurance-RI=40
Squat-145 4x15
Bench Press-135 3x15, 1x10
BB Row-125 4x15, 1x10

Cardio- Low intensity Day

5 minute warm up, 10 minutes at 6.8mph, 2 minutes at 3.0mph, 5 minutes at 6.5mph

Max HR-170 (89%)
Average Heart Rate-164 (86%)
2.02 miles

Wanted easy cardio today, it was my 4th cardio day of the and a day after intervals. Goals was to keep HR around 85% and no more than 90%. Thinking of changing routine next week so I can train weights MWF and have 3 days where I can do cardio on it's own. Compression shorts worked nicely.

Posted by: P-funk

Db snatches are great.

That squat weight seems super low for you for 15 reps.

Posted by: Dale Mabry

Originally Posted by P-funk

Db snatches are great.

That squat weight seems super low for you for 15 reps.

I am lucky to get it for 15 on the last set, and I certainly wouldn't be able to hit cardio after.

Posted by: Dale Mabry

Cardio Today on treadmill

5 minute warm up at 3.5mph.

25 minutes as follows:
1 minute at 5.5mph
2 minutes at 6.5mph
2 minutes at 7.5mph
2 minutes at 8.5mph
2 minutes at 3.5mph
4 minutes at 6.5mph
12 minutes at 7.5mph

451 cals
Max Hr 181 (95%)
Ave HR 167 (87%)

5 minute cooldown

From now on I will only enter data for the actual work, no warm up at all. I am also changing my routine starting tomorrow, looking as though it will be based on push/pull/legs using undulating periodization, but with 1-2 plyo movements to start the day off. After about 4-6 weeks of that and an unloading week, I will go more like the conjugate method I used before with a Plyo movement, strength movement, and then all assistance as muscular endurance. My cardio will be more structured too, I will do either HIIT or 10 minute intervals alternating each day. It will be easier to track progress that way. Each week I will do 4-5 sessions, 2 max effort, with the remaining being slightly lower intensity. I will post it later tonight or tomorrow.

Posted by: CowPimp

Are you trying to cut some body fat, improve conditioning, or both? That's a lot more cardio than you've done in a while, or you just were't consistent with the posting before.

Posted by: Dale Mabry

It is a lot more conditioning than I have done in a while, a long while. Looking to get a good aerobic base started over the next few weeks as well as improve my strength. I am not really concerned with weight, I am at 225lbs right now and eating a ton of food. Getting at least 250g of protein, but not really counting cals or macros. Just doing the nutrient timing thing around my workout with Accelerade/Endurox R4/Whey and letting everything else fall into place. On SAN Cubed as well. I think if I were to do shit right, I could get some good size on me and stay relatively lean as long as I keep up my cardio.

Posted by: Dale Mabry

Here we go.

Mondays-
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-4x4
Step-ups-4x4

Assistance
Reverse Hypers-3x10
GHR-3x10

Cardio-Sprint Intervals 30/90 Outdoors

Tuesdays-
Cardio (10/5/10)

Wednesdays-
Bench Throw-4x4
Med Ball Chest Pass to wall-4x4

Med Intensity Push
Bench Press-4x8
DB Shoulder Press-4x8

Assistance
Chest Flye-2x10
Tri Extension-2x10

Cardio off

Thursdays-
Plyos-
1-leg jump to box-4x4
Multi-jump to box-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side

Cardio-Intervals outside 30/90

Fridays-
Power Cleans-4x2
Power Drops from Box-4x5

Low Intensity Pull
Cable Row-4x12
Reverse Grip Pulldowns-4x12

Assistance-
Rear Delt Raise-2x12
Pullover-2x12
DB Curls-2x12

Cardio-(10/5/10) May do this on Saturdays some weeks.

Posted by: P-funk

jump from a box? Depth jumps? Or just drop landings?

are you going to sprint right after that leg work or later in the day?

Posted by: Dale Mabry

Originally Posted by P-funk

jump from a box? Depth jumps? Or just drop landings?

are you going to sprint right after that leg work or later in the day?

Went ahead and wrote the whole thing.

On high intensity legs, I will separate, on low/medium I think I can get away with it. Cardio is sort of tentative, I want to get 5+ sessions in a week so it might not even out to always be on the same day. Don't know if I will do the intervals tomorrow or Tuesday, since I did cardio today.

Posted by: Dale Mabry

Today-

Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-305 4x4
Step-ups-55 4x4

Assistance
Reverse Hypers-60 3x10
GHR-BW 3x10

Could add more to the step ups, Squats felt easy so I will definitely go up next time. Thinking I want to just flip flop between medium and high intensity with legs since I will be getting a good amount of cardio.

Posted by: Bakerboy

nicecccc

Posted by: Dale Mabry

Today-

100 yd sprints-Did 10 total.

Sprinted 100yds, walked back, and sprinted back yet again. Figure I will do this as my intervals. I would guess work to rest being an average of about 1:6.

Total time from the start of sprint 1 to the end of sprint 10-17:15

Max HR-172 (90%)
Ave HR-158 (83%)

Lower legs sore as hell by the end, as is typical with the Nike Free Trainer, but that's sort of the point. Soleus and Posterior tibialis area on fire right now. I overstrided during sprints 5 & 6, corrected it for the final 4, though. Going all out for 100yds is not something I have done since about 8th grade so I have room to improve. My first sprint was about 15 seconds, as was my final one. Should be able to get that down to 12-13 eventually, after a lot of training of course.

As always, 1 serving Accelerade/2.5g tricreatine malate before and during, 1 serving Endurox R4/2.5g tricreatine Malate after.

Posted by: Dale Mabry

Today-

Bench Throw-70+bar 4x4
Plyo push-up-4x4 (No clear wall to throw at)

Med Intensity Push
Bench Press-235 4x8
DB Shoulder Press-50s 4x8

Assistance
Chest Flye-35s 2x10
Lateral raise-20s 2x10
Tri Extension-150 2x10

Cardio-10/5/10 7.5/3.0/7.5

Total distance 3.09 miles

460 cals

Max HR-185 (97%)
Ave HR-170 (89%)

Soleus on fire, feet hurt, but I get the day off cardio tomorrow so I am fine with it. Wore the free trainers again, prolly a mistake.

1 Accelerade /2.5g Cubed before, 1.5 Endurox R4/2.5g Cubed after.

Posted by: P-funk

I thought you like the free trainers?

Posted by: Dale Mabry

I do, but my lower legs hurt.

I read somewhere you are only supposed to wear them 3-4 times a week while training. Apparently I need to work up to that. Yes, go ahead, say it...

Posted by: Bakerboy

Dale's free trainers.

Posted by: Dale Mabry

Plyos-
1-leg jump to box(32")-4x4
Multi-jump to box(32", 40")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x10 yds each side

Farted around with the agility ladder since it has been a while since I have used it consistantly.

Posted by: Dale Mabry

Today-

Power Cleans-205 4x2
DB Snatch-70s 4x5

Low Intensity Pull
Cable Row-130 4x10
Reverse Grip Pulldowns-150 4x10

Assistance-
Pullover-70 2x10
DB Curls-40s 2x10

I was beat today, looking forward to the next 2 days off. Last clean was the only good one and my legs are pretty fatigued. Good times. Typical supplementation scheme.

Posted by: P-funk

were those DB snatches?

Posted by: Dale Mabry

Oops, yeah, for reals.

Posted by: P-funk

lol, I was about to say...WTF?

I love Db snatch. I think I may just do that and not do BB snatch ever again.

Posted by: Dale Mabry

Today-
Plyos
Jump from box (1-leg 36' box)-4x4
Multi-response hurdle hops (1-leg 12" hurdles)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-275 4x8
Step-ups-20 4x8

Assistance
Reverse Hypers-70 3x10
GHR-3x10

Cardio-5 min 7.0, 5 min 3.0, 5 min 7.0, 5 min 3.0
Max HR-176 (92%)
Ave HR-147 (77%)
287 kcals
1.67 miles

Legs/lower back were dying, sprint intervals tomorrow.

Posted by: Bakerboy

Nice squats.

You are the master at plyos. So those step-ups were with 20# DB's, correct?

Posted by: Dale Mabry

No, 1 20lb DB and the step is 30" high.

Posted by: P-funk

jesus, that is a high step!

Posted by: Bakerboy

Originally Posted by P-funk

jesus, that is a high step!

True story. I would need a boost up.

Posted by: P-funk

Originally Posted by Bakerboy

True story. I would need a boost up.

I can't even get my leg that high. That is almost half my body!!

Posted by: Dale Mabry

Yeah, that shit is high, at the bottom I am ass to ankle.

Posted by: Dale Mabry

Wednesdays-
Bench Throw-80+ bar 4x4
Med ball Depth Drop-4x4

HIgh Intensity Push
Bench Press-265 2x4, 270 2x4
DB Shoulder Press-70s 4x4

Assistance
Chest Flye-40s 2x10
Cable Tri Extension-150 2x10

Cardio-10/5/10/5 at 7.5/3.0/7.7/3.0
Fucked up, left my HR monitor on 10 minutes past my cardio session. Not a big deal, HR max is what I am more interested in anyway.
HR Max-181 (95%)
Ave HR-143 (75%)
Distance-3.03 miles
Cals-502

Had s shoulder issue, I wanted to do 75s on shoulder press, but something was tweaked in my rotators so I had to drop the weight. Cardio felt reallly good, I think I may have been able to do 8.0 during my intervals, but I wanted to go easy before intervals tomorrow.

Posted by: CowPimp

Damn, that's an awesome stepup. I would have to stack all of our shitty aerobic boxes up for that, heh.

Posted by: P-funk

who dropped the med. ball to you?

I hate shoulder issues.

Posted by: Dale Mabry

Originally Posted by P-funk

who dropped the med. ball to you?

I hate shoulder issues.

No, I didn't do the power drop, I do a med ball plyo push up. Start on Med ball, drop, and explode back up ontoit. I don't have anyone to drop one yet so I had to substitute.

Posted by: Dale Mabry

Thursdays-
Plyos-
1-leg jump to box (30")-4x3
Multi-jump to box (30" and 26")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side

So, found out today that the box I thought was 30" is actually 26" and the one I thought was 32" or 36" is 30" (31" actually, but I think the tape measure was fucked up). So, the bad news is that I am not jumping as high as I thought, the good news is that I can now jump onto the highest box with 1 leg, and I couldn't before.

Posted by: P-funk

that shit pisses me off. I always measure the box's for myself before i do those things because I want to make sure. I never take the gym owner or staff's word for it.

Posted by: CowPimp

Originally Posted by Dale Mabry

No, I didn't do the power drop, I do a med ball plyo push up. Start on Med ball, drop, and explode back up ontoit. I don't have anyone to drop one yet so I had to substitute.

I love that move. I do a few repetitions of that exercise in my warmup sometimes to get my shoulder stabilizers going.

Posted by: Dale Mabry

Originally Posted by CowPimp

I love that move. I do a few repetitions of that exercise in my warmup sometimes to get my shoulder stabilizers going.

Yeah, I am really liking it as part of my routine, didn't think I would.

Today-

Power Cleans-205x2, 225x2, 245x1, 245x1, 225x1*Missed the 2nd rep
DB Power Snatch-80s 4x2

Med Intensity Pull
Cable Row-180 4x8
Reverse Grip Pulldowns-180 4x8

Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
Rear Delt Raises-30s 2x10

New PR on the Power Clean. The first set I did it, I maybe dropped 2 inches under the bar. I was so afraid I wouldn't get it, I got insane hip acton on the bar and it essentially racked itself. The second set more closely resembled a power clean. I believe my previous best was 230. DB snatch felt really good and quick, I will bump to 90s next week.

Posted by: Bakerboy

Nice job on the cleans, Dale. 245 cleans makes you a bad ass in my books.

How much longer will you be doing your current program?

Posted by: Dale Mabry

Thanks. I will do the program til I plateau for 2-3 weeks, then I will change it.

Posted by: P-funk

nice clean. no jerk?

Posted by: Dale Mabry

Originally Posted by P-funk

nice clean. no jerk?

I saved the jerking for home.

Posted by: P-funk

Originally Posted by Dale Mabry

I saved the jerking for home.

infraction issued.

Posted by: Trouble

LMAO (I thought that was GG's job to get after Dale on them sexual innuendo infracts)

Posted by: Dale Mabry

Today-

Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5

High Intensity Legs
Squats-315 2x4, 325 2x4
Step-ups-65 4x4

Assistance
Reverse Hypers-80 2x10
GHR-BW 2x10
Over/Under(Med Ball)-6lbs 2x30 seconds each direction
Front Toss(Med Ball)-6lbs 2x6

So, forgot about the ladder stuff, oh well, I will do it tomorrow maybe. Today, 315 felt real easy so I bumped squats up to 325 which was about right.

The last 2 exercises described-

Over/Under-Sit as if you were about to do Russian Twist, lean back with feet off the ground, knees slightly bent. Go under and over each like in a figure eight.

Front Toss-Trap a medicine ball between the ankles. With the med ball trapped, rapidly flew your hips and knees, flinging the med ball up in front of you. Drop and repeat.

Got some good hip work with both of these, I am adding them since there is no multi-hip.

Posted by: Bakerboy

So Dale, the over/unders were done with a medicine ball?

Posted by: Dale Mabry

Originally Posted by Bakerboy

So Dale, the over/unders were done with a medicine ball?

Ooppps, yeah, fixed.

Posted by: Dale Mabry

Bench Throw-70+bar 4x4
Plyo push-up-4x3

Med Intensity Push
Bench Press-245 3x8, 1x7
DB Shoulder Press-55s 4x8

Assistance
Chest Flye-45s 2x10
Tri Extension-150 2x10

Cardio-Intervals, 9.0mph Interval:0mph Rest, 24 min

388 cals
Max HR-181 (95%)
Ave HR-159 (83%)

Posted by: Bakerboy

Good stuff, Dale. How are you performing your Plyo push-ups?

Posted by: Dale Mabry

Start with both hands on a ball, drop to the ground into a push-up, explode back up to the ball.

Posted by: Bakerboy

^ Nice.

Posted by: Dale Mabry

Thursdays-
Plyos-
1-leg jump to box (30")-4x3
Multi-jump to box(30"/26")-4x4
Lateral Scissor (Ladder)-4 sets
Lateral Shuffle (10yds, cut, back)-2x20 yds each side
Icky Shuffle (Ladder)-2 sets with short cuts, 2 sets with long cuts

So, 1-leg hop to box was so much better, I was getting much more height. Felt like doing more decel work so I did more lateral shuffles and did up and back to include a cut. Also did Icky shuffle, but did it with wider cuts to work on deceleration, I typically just do it for quick feet. First time through I cut wide and hit every square for 2 sets, then I cut wider and hit every other square. Good times.

One thing I have noticed since doing this nutrient timing stuff is that each time I do a specific workout, it gets progressively better. I am sick and I still felt better about this plyo work out than the one last week. I am also drinking less, that combined with the placebo effect could be the reason for my progress.

Posted by: P-funk

I am also drinking less

I love how you come on here and lie like that.

Posted by: Dale Mabry

Originally Posted by P-funk

I love how you come on here and lie like that.

6 days a week is less than 7 days a week, son.

Posted by: P-funk

Originally Posted by Dale Mabry

6 days a week is less than 7 days a week, son.

why are you not drinking on day 7? are you having gut problems?

Posted by: Dale Mabry

The Sabbath, my child, the sabbath.

Posted by: tucker01

If you really cared you would drink 7 days a week.

Posted by: Dale Mabry

Friday-

Power Clean-225 3x2
DB Snatch-90s 3x2

Only did power stuff, felt like shit and only had 30 minutes to work out.

Posted by: CowPimp

Originally Posted by Dale Mabry

The Sabbath, my child, the sabbath.

What the Hell kind of sabbath is it if you can't get drunk?

Posted by: Bakerboy

^ Black Sabbath

Posted by: Dale Mabry

Plyos
1 leg jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle Wide cuts(Ladder)-2 sets
2-ins (Ladder)-2 sets

Med Intensity Legs
Squats-285 4x8
Step-ups-25 4x8

Assistance
Reverse Hypers-90 3x10
GHR-BW 3x10

Must say, I am quite happy with how this program has gone. Lifts go up every week, I was sick as shit all weekend including today, and plyos are going so much better.

Posted by: CowPimp

Nice squatting and reverse hypers. I wish I had a real machine for GHRs and reverse hypers.

Posted by: Bakerboy

Dale, you lift like that and you're sick, that's sick!

Posted by: P-funk

no no, not sick....hung over.

Posted by: Dale Mabry

Originally Posted by P-funk

no no, not sick....hung over.

I will neither confirm nor deny whether a hangover is involved, but if I was hung over, I was sick on Friday before I got shitfaced.

Posted by: Bakerboy

Originally Posted by Dale Mabry

I will neither confirm nor deny whether a hangover is involved, but if I was hung over, I was sick on Friday before I got shitfaced.

Dale, you would make a great politician.

Posted by: tucker01

Originally Posted by Dale Mabry

I will neither confirm nor deny whether a hangover is involved, but if I was hung over, I was sick on Friday before I got shitfaced.

Did you atleast drink some good beverages?

Posted by: Dale Mabry

Originally Posted by IainDaniel

Did you atleast drink some good beverages?

Nectar of the gods.

Posted by: P-funk

Originally Posted by Dale Mabry

Nectar of the gods.

Sam Adams?

Posted by: Dale Mabry

Originally Posted by P-funk

Sam Adams?

Maybe, fuck if I remember.

Posted by: Bakerboy

^ You seem to like the Sam Adams; you should get them to sponsor you.

Posted by: Dale Mabry

I would hate to be stuck with only 1 beer, though. Even though they have many delicious varieties, their stout tastes like shit.

Posted by: Yanick

all seems to be in order in here.

btw, heineken owns all beer!

Posted by: Dale Mabry

Hey, Yan...I'll be in NYC for the US Open next weekend if you want to parttake in some beverages while I am there.

Posted by: CowPimp

Originally Posted by Yanick

all seems to be in order in here.

btw, heineken owns all beer!

Bah, I think Heineken is way overrated. I had it in Holland and it was better, but I swear to God it's all skunked in the US.

Posted by: Dale Mabry

Originally Posted by CowPimp

Bah, I think Heineken is way overrated. I had it in Holland and it was better, but I swear to God it's all skunked in the US.

I concur about it being skunked here, although I have never been to Holland. I do know that all of the good Canadian beer is skunked in the US when compared to the actul good stuff up there.

Posted by: tucker01

Like we are going to give you Yanks our riches.

Posted by: CowPimp

Originally Posted by Dale Mabry

I concur about it being skunked here, although I have never been to Holland. I do know that all of the good Canadian beer is skunked in the US when compared to the actul good stuff up there.

I seriously think the green bottles are a big problem. They let too much light in.

Posted by: P-funk

teh US Open is a fun time. My clients used to give me tickets every year.

The worst part about it is waiting in the huge line to get into the Stadium. The subway ride out there is packed as hell too.

Did you figure out where you are going to stay?

Posted by: Dale Mabry

Originally Posted by P-funk

teh US Open is a fun time. My clients used to give me tickets every year.

The worst part about it is waiting in the huge line to get into the Stadium. The subway ride out there is packed as hell too.

Did you figure out where you are going to stay?

My buddy took care of it, I believe upper east side. Do they serve beer at the stadium?

Posted by: P-funk

Originally Posted by Dale Mabry

My buddy took care of it, I believe upper east side. Do they serve beer at the stadium?

yea, they serve everything there....but, you will being pay out the a$$!!! Food and drinks there are brutal.

Posted by: Yanick

Originally Posted by Dale Mabry

Hey, Yan...I'll be in NYC for the US Open next weekend if you want to parttake in some beverages while I am there.

on the 2nd or 9th. weekend of the second i'm working straight through, but on the 9th i'll be more free. we should definitely grab some beers bro, although i don't know if i can keep up...if it were vodka i'd be more comfortable, but i'll play your game.

Posted by: Dale Mabry

Originally Posted by Yanick

Weekend of the 9th, I may get there early Friday, or I may wait til 3 or 4pm, don't know yet. We are definitely going out Friday and Saturday from what I have been told.

Posted by: Dale Mabry

Bench Throw-80+bar 4x4
Plyo push-up-4x3

Low Intensity Push
Bench Press-225 2x12, 1x9, 1x11
DB Shoulder Press-35s 4x12

Assistance
Chest Flye-45s 2x10
Tri Pushdown (Single Pulley)-90 2x10

Med ball over/under-4x30 seconds

So, today sucked, high reps, nuff said. Switched to single pulley for the tri pushdowns, double pulley was maxed out. Couldn't get all reps in on bench, kind of rushed the first couple of rest intervals, trying to keep with 2 minutes when I should have went with 3 since the reps were so high, oh well. Stomach still feels like shit from the weekend.

Posted by: Bakerboy

Instead of bench throws why don't you get yourself a skinny girlfriend and bench throw her? Just an idea. She's kind of cute.

Posted by: Yanick

Originally Posted by Dale Mabry

Weekend of the 9th, I may get there early Friday, or I may wait til 3 or 4pm, don't know yet. We are definitely going out Friday and Saturday from what I have been told.

Done deal, i'll PM my #.

Posted by: Dale Mabry

Originally Posted by Yanick

Done deal, i'll PM my #.

Sweet.

Originally Posted by Bakerboy

Instead of bench throws why don't you get yourself a skinny girlfriend and bench throw her? Just an idea. She's kind of cute.

I'll take 2.

Posted by: Dale Mabry

Plyos-
1-leg jump to box(30")-4x3
Multi-jump to box(30", 40")-4x4
Lateral Scissor (Ladder)-2 sets each side
Lateral Shuffle w/change of direction-2x20 yds each side

Did some decels and sprint form work afterward.

My jumps sucked ass today, don't know if it is from overtraining or because I have been sick. May need to consider unloading a week, I will know better tomorrow after I Power Clean.

Posted by: Dale Mabry

Today-

Power Cleans-185x2, 225x2, 245x1, 245x1, 225x1, 225x1
DB Power Snatch-90s 4x2

Med Intensity Pull
Cable Row-180 4x8
Reverse Grip Pulldowns-180 4x8

Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
Rear Delt Raises-35s 2x10

Strength felt good, power not so much. Both 245 sets on the Power Clean required me to step in to the weight or I would have lost it. The bar didn't travel as high as last week which is in line with my plyos being not as good. My guess is that my CNS is tweaked and needs some time off which makes sense with strength being fine but power dropping...Deloading commences next week after 2 days off. Good times.

Posted by: Bakerboy

Dale, with your fancy footwork you would be a killer on the dance circuit.
http://www.youtube.com/watch?v=Wicuc_JnvOs

Posted by: Dale Mabry

So, today was the start of deloading. I did mostly core stuff with some light cardio intervals.

Snatch Grip Figure 8 walks-115 4x10 yds
Zercher walks (Backward/Forward)-4x15 yds
Reverse Squat-Just fucking around to see if it did anything, it really didn't.

Cardio-8.5mph 30 second intervals, 90 seconds rest 15 minutes

Posted by: P-funk

I can't believe it! We've got no food, we've got no jobs, our pets heads are falling off!

Posted by: Dale Mabry

Yeah, he was pretty old.

Posted by: Dale Mabry

Ahhh, back from unloading. Well, since I have decided to start playing tennis again, mainly because I am training part-time at a tennis facility, I am going to reduce volume to fit in more energy system and flexibility work. So, here is the new schedule...

Mondays
Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds

Power
1-arm snatch-2x2 each side

Strength-
Squat-3x4
Bench-3x8
Row-3x4

Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes

Tuesday-Off, or core work w/aerobic intervals

Wednesday-
Agility
Depth Drop to Lat. change of direction-3x2
High Knees-3x10 yds
Back Pedal-3x10 yds

Power-
Split Jerk-3x2

Strength-
Lunge-3x8
DB Shoulder Press-3x4
Lat Pulldown-3x8

Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes

Thursday-Off, or core work w/aerobic intervals

Friday-
Agility
Rev. Icky Shuffle-3x10yds
Backpedal to open step-3x10 yds
Forward/back transition-3x20 yds

Power-
Power Clean-3x2

Strength-
Front Squat-3x4
Incline Bench-3x8
Face Pulls-3x4

Energy System Development-Using the pro-agility layout, intervals pending
Total time 20 minutes

So, that is it...In all actuality, I will probably do Core work on the days I train so I can play on Tuesday/Thursday. Still subject to change is Wed/Fri workouts, but I think I will stick with what I got. I also decided to give my body another week break from power work since I am going to start playing this week and I want my shoulders to be good to go. I am also doing a comprehensive warm-up...

5 minutes Treadmill, 1 minute at 3.5, 1 minute at 4.5, 30 sec at 5.5, 30 sec at 6.5, rest at 7.5.

HIgh Knees-10yds
Butt kickers-10 yds
Dog & Bush to hurdler-5 each side
Straight leg march-5 each side
Shoulder dislocates-Til they feel good

I will static stretch the following for 30 seconds at the end of EVERY workout, including days I play tennis...

Standing Hamstring stretch
Kneeling hip flexor stretch
Figure 4 glute stretch
Chest stretch
Overhead lat stretch
rear delt stretch
Snatch grip stretch from chin up bar

My lower body is very flexible, and I plan on keeping it that way. My shoulder girdle could use some work, which is why I added it.

Posted by: Dale Mabry

Today-

Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds

Strength-
Squat-315 3x4
Bench-235 3x8
Row-205 3x4

Core-
Russian Twist-6lbs 2x30
Supermans-2x12
Over/Under-2x30

Now, some more on the energy system stuff. I looked up the average times for points in tennis matches. The average point lasts 6 seconds with the average rest between points being 15 seconds, 20 seconds being the maximum allowed. At the end of every odd game, there is a 90 second changeover. From

http://www.itftennis.com/shared/medi...me%20tennis%22

An average of 6.5 points are played per game, changeovers occur after every odd game. More than 80% of the points last less than 10 seconds, so this is my focus.

Today I had someone measure my times over different distances in the pro agility course and multiple changes of direction, listed below. I told the timer to start the clock generously early and stop it late to make sure I could give myself leeway when doing this over and over. I alternated starting left and right.

10 yds, 1 change of direction (COD)-3.0 seconds
15 yds, 1 COD-3.5 sec
20 yds, 2 COD-5.1 sec (Pro-Agility)
25 yds, 2 COD-5.65 sec
30 yds, 3 COD-7.4 sec
35 yds, 3 COD-7.8 sec
40 yds, 4 COD-9.7 sec

I did this because there is no way I am going to time out varying intervals this way, I am going to build a layout and stick with it so I only have to time the rest intervals. Tonight I will figure out how I am going to lay it out for the first 2 weeks.

Posted by: Bakerboy

Dale, how can you just jump into 315 squats! I assume you do a lighter warmup set(s) first but just don't include it in your journal? Also, I see you are doing and have been doing one arm snatches do you plan on doing any regular snatches in the future?
Looking good.

Posted by: P-funk

Originally Posted by Bakerboy

Dale, how can you just jump into 315 squats! I assume you do a lighter warmup set(s) first but just don't include it in your journal? Also, I see you are doing and have been doing one arm snatches do you plan on doing any regular snatches in the future?
Looking good.

I am not Dale but, I typically do a lot of warm up sets before my heavy set. I just don't list them.

Posted by: Bakerboy

^ I thought so but I was just making sure. If people don't see it listed they may think it's okay to start out without a proper warmup. A lot of people may read journals by you mods and get the wrong idea. I know it's a pain in the ass to list everything you guys do, but the more detailed the better. I have seen so many people over the years just jump right into their working sets without a proper warm up. As you know without a proper warmup you are just asking for injuries.

Posted by: P-funk

Originally Posted by Bakerboy

^ I thought so but I was just making sure. If people don't see it listed they may think it's okay to start out without a proper warmup. A lot of people may read journals by you mods and get the wrong idea. I know it's a pain in the ass to list everything you guys do, but the more detailed the better. I have seen so many people over the years just jump right into their working sets without a proper warm up. As you know without a proper warmup you are just asking for injuries.

lol...if I listed warm ups my entries would be like forever!

Posted by: Bakerboy

Yeah.

I'm just saying that even to put (warmup sets x whatever) would help people. It's no big deal, just something I noticed in Dales entries.

Posted by: Dale Mabry

Yeah, I don't list warm up sets since I have a set way, I add a pair of plates each time to any exercise I can do more than 2 plates on. So, If I were to do 275, I would do 135, 225, 275.

As for regular snatches...I don't think I am going to do them just because I don't see a need. From time to time I will do them on an unloading week or when I am farting around the gym to keep my form good, but I find the clean to be just as effective with less risk.

Posted by: Bakerboy

I see. Thanks. By the way, cool program.

Posted by: P-funk

Originally Posted by Dale Mabry

Yeah, I don't list warm up sets since I have a set way, I add a pair of plates each time to any exercise I can do more than 2 plates on. So, If I were to do 275, I would do 135, 225, 275.

As for regular snatches...I don't think I am going to do them just because I don't see a need. From time to time I will do them on an unloading week or when I am farting around the gym to keep my form good, but I find the clean to be just as effective with less risk.

I agree. Unless the person is interested in competiting in olympic lifting, I don't even go there with snatches. Cleans give you the same benefit(s) and you are using a heavier load. I do have people do 1-arm DB snatches though.

Posted by: Yanick

Dale my bad about sat. night bro, i wound up having to go over to queens and help out a seperate crew at a wedding. by the time i was done it was late and i had work the next day.

i wish we actually found you guys on fri though, cause me and my buddy picked up 4 hot, off the boat russian girls who were leaving on sunday (back to russia). we got CB'ed tho (only two of us).

lemme know next time your in town!

Posted by: Bakerboy

Tennis anyone?
http://video.google.ca/videoplay?doc...9547224&q=sexy

Posted by: Dale Mabry

Originally Posted by Yanick

Dale my bad about sat. night bro, i wound up having to go over to queens and help out a seperate crew at a wedding. by the time i was done it was late and i had work the next day.

i wish we actually found you guys on fri though, cause me and my buddy picked up 4 hot, off the boat russian girls who were leaving on sunday (back to russia). we got CB'ed tho (only two of us).

lemme know next time your in town!

Definintely, it could have been fun...

Posted by: Dale Mabry

Today-Hit serves and lightly hit groundstrokes.

ESD-30/25/25/25/25/30, 20 second rest intervals between reps, 90 seconds between each set. Did 2 pairs of sets with 180 seconds in between each pair.

16:02
289 kcals
HR Max-220 (115%)
HR Ave-169 (88%)

Stretched everything imagineable.

Don't recall seeing myself hit 220 bpm, but it wouldn't surprise me, my heart was about jumping out of my chest. If I did hit it, it was at the very end of the last set, I didn't look at my HR monitor because I was completely shot.

Posted by: Dale Mabry

Today-
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-3x10 yds
Back Pedal-3x10 yds

Strength-
Lunge-30s 3x8
DB Shoulder Press-40s 3x4
Lat Pulldown-180 3x8

Core
Semi-kneeling Chops-70 3x10 each side
Prone Bridge-3x30 seconds
Russian Twist-6 3x30

Stretched everything

I suck at the depth drop things, and my shoulder is a little sore so I kept the presses light. I think I tweaked my left shoulder doing the snatch grip stuff last week. I will hot tub tonight to maintain my sexy.

Posted by: Bakerboy

Originally Posted by Dale Mabry

Today-
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-3x10 yds
Back Pedal-3x10 yds

Strength-
Lunge-30s 3x8
DB Shoulder Press-40s 3x4
Lat Pulldown-180 3x8

Core
Semi-kneeling Chops-70 3x10 each side
Prone Bridge-3x30 seconds
Russian Twist-6 3x30

Stretched everything

I suck at the depth drop things, and my shoulder is a little sore so I kept the presses light. I think I tweaked my left shoulder doing the snatch grip stuff last week. I will hot tub tonight to maintain my sexy.

Posted by: Dale Mabry

Hot tubbed this am, did some light cardio today, played tennis for 90 minutes yesterday and am shot.

ESD-10 minutes @ 6.5mph,
10 minutes of...
6 sets of 6 sec int, 15 sec rest
90 seconds recovery
repeat.

313 cals
Max Hr 170 (89%)
Ave HR 156 (82%)

Got my full stretch on...

Posted by: Dale Mabry

Today-
Warm-up

Agility
Rev. Icky Shuffle-3x10yds
Backpedal to open step-3x10 yds
Forward/back transition-3x20 yds

Strength-
Front Squat-245 3x4
Incline Bench-175 3x8
Face Pulls-200 3x4

Core-
Prone Bridge-2x30 sec
Semi-kneeling Lift-50 2x8

I got my full stretch on.

My agility stuff sucked, aside from the tread from the bottom of one of my shoes falling off, wearing glasses which I haven't done in 12 years, and having not done forward/backward transitions, I sucked.

Posted by: P-funk

G
H
E
Y

Posted by: Dale Mabry

---------So Patrick...
--- -- yoU feel the need to insult me?
--- how Come you hate?
----- clicK on my journal

-------- And see...

---- you Don't know
--- what I see...
------ beCause you...
--are quicK to judge...

Posted by: P-funk

clever.

very clever.

Homo, are you going to answer your email or are you blind?

Posted by: Dale Mabry

About the chinese game show, that shit was gheyish.

Posted by: P-funk

no, about your bio and the shit for OUR web page homo.....you want some work, no?

(CLICK HERE here to view the original thread with full colors/images)

New Gym, new program...

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