For real this time...

J'Bo · 09-30-2003, 09:32 PM

hey you.

**Dale Mabry** · 10-02-2003, 03:21 PM

Hey Baby, whats shakin?

Here is todays workout

Box Squats 225 8 sets of 6
DB SLDL 125s 4 sets of 4
DB Reverse Hyperextension 25 4 sets of 12
Calf raises 4 sets of 12
Leg Curl 135x12, 160x12
Leg Extension 120x12, 160x12

**Dale Mabry** · 10-06-2003, 04:01 PM

Baseline measurements

Weight 214 lbs

Circumferences
Shoulders 49.5"
Biceps 14.75" both
Chest 43"
Forearms 12.5" both
Abdomen 34"
Waist 33.5"
Thigh both 24"
Calves both 16"

Skinfolds
chest 6mm
abdomen 22mm
thigh 6mm

Today

Bench Press 250 8 sets of 3
Barbell row 225x3, 265 7 sets of 3
Shoulder press 25x12, 35x12, 35x12
DB Curl 40x12, 50x6, 45x7
Tricep pushdown on assisted dip 100x12, 110x11, 110x10
DB Shrugs 100s 3sets of 11
Lat pulldown 150 3 sets of 11

**Dale Mabry** · 10-07-2003, 09:41 PM

Today

Explosive Rack squats 205 8 sets of 6
DB Reverse hyperextension 40 6 sets of 12
Leg Press 165x12, 180x12, 180x12
Calf Raises 4 sets of 12

J'Bo · 10-07-2003, 09:49 PM

dah booty is shakin

seriously nuttin too much.
however i have decided that i am going to move to Alberta.
and you?

**Dale Mabry** · 10-09-2003, 04:09 PM

No, I am not moving to Alberta, too cold.

Well, I am going to Daytona the weekend of Nov 7th for college reunion number 1, should be interesting.

Here is todays workout, by the way, my shoulders hurt like a bitch.

Floor Press 75 8 sets of 6
Hang Clean 145 8 sets of 6
Shrugs on Calf machine 180 3 sets of 20
Shoulder Press 30x12, 40x12, 40x12
Curls in the frontal plain on pulleys 60sx12, 60sx10
1 arm Tricep pushdown 40x12, 50x12, 50x12

J'Bo · 10-09-2003, 08:11 PM

i know that your not moving their you pussy

daytona hey? sounds like fun.

**Dale Mabry** · 10-13-2003, 10:01 PM

Yeah, I am hoping so/

Flat Bench 255 for 8 sets of 3
Reverse grip barbell row 225x3, 245 for 7 sets of 3
Wide Grip Shrugs 225x15, 225x15, 225x10
21s 80, 100, 110 (only got 14 on last set)
1 arm cable extension 40x12, 50x12, 60x11
DB SHoulder Press 30x12, 40x12, 40x12
Lat Pulldown 135x12, 150x12, 150x10

J'Bo · 10-13-2003, 10:02 PM

hey slacker....how are those vaginas doing

**Dale Mabry** · 10-15-2003, 10:26 AM

The vaginas are moist and friendly. Only problem is that each of them contains a child.

Box squats 205 8 sets of 6
DB Reverse hypers 45 4 sets of 12
Seated leg curls 120x12, 150x12, 165x12
Leg Extension 135x12, 150x12, 150x12

J'Bo · 10-15-2003, 12:51 PM

well why dont you double dip

you learning anything down there?

**Dale Mabry** · 10-16-2003, 04:15 PM

Today

Floor Bench 75s 8 sets of 12
Hang Cleans 145 8 sets of 12
DB Curls 35x12, 45x8, 55x6, 55x6
DB Shoulder Press 35x12, 45x10, 55x9
Shrugs on smith machine 195 4 sets of 15
Tri Pushdown on assited dip 90x12, 110x12, 120x11, 120x10
Cable Row 135x12, 150x12, 165x12

09-30-2003, 09:32 PM	#31
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hey you.
	....and thats my $.02

10-02-2003, 03:21 PM	#32
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Hey Baby, whats shakin? Here is todays workout Box Squats 225 8 sets of 6 DB SLDL 125s 4 sets of 4 DB Reverse Hyperextension 25 4 sets of 12 Calf raises 4 sets of 12 Leg Curl 135x12, 160x12 Leg Extension 120x12, 160x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-06-2003, 04:01 PM	#33
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Baseline measurements Weight 214 lbs Circumferences Shoulders 49.5" Biceps 14.75" both Chest 43" Forearms 12.5" both Abdomen 34" Waist 33.5" Thigh both 24" Calves both 16" Skinfolds chest 6mm abdomen 22mm thigh 6mm Today Bench Press 250 8 sets of 3 Barbell row 225x3, 265 7 sets of 3 Shoulder press 25x12, 35x12, 35x12 DB Curl 40x12, 50x6, 45x7 Tricep pushdown on assisted dip 100x12, 110x11, 110x10 DB Shrugs 100s 3sets of 11 Lat pulldown 150 3 sets of 11
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-07-2003, 09:41 PM	#34
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today Explosive Rack squats 205 8 sets of 6 DB Reverse hyperextension 40 6 sets of 12 Leg Press 165x12, 180x12, 180x12 Calf Raises 4 sets of 12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-07-2003, 09:49 PM	#35
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	dah booty is shakin seriously nuttin too much. however i have decided that i am going to move to Alberta. and you?
	....and thats my $.02

10-09-2003, 04:09 PM	#36
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	No, I am not moving to Alberta, too cold. Well, I am going to Daytona the weekend of Nov 7th for college reunion number 1, should be interesting. Here is todays workout, by the way, my shoulders hurt like a bitch. Floor Press 75 8 sets of 6 Hang Clean 145 8 sets of 6 Shrugs on Calf machine 180 3 sets of 20 Shoulder Press 30x12, 40x12, 40x12 Curls in the frontal plain on pulleys 60sx12, 60sx10 1 arm Tricep pushdown 40x12, 50x12, 50x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-09-2003, 08:11 PM	#37
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	i know that your not moving their you pussy daytona hey? sounds like fun.
	....and thats my $.02

10-13-2003, 10:01 PM	#38
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Yeah, I am hoping so/ Flat Bench 255 for 8 sets of 3 Reverse grip barbell row 225x3, 245 for 7 sets of 3 Wide Grip Shrugs 225x15, 225x15, 225x10 21s 80, 100, 110 (only got 14 on last set) 1 arm cable extension 40x12, 50x12, 60x11 DB SHoulder Press 30x12, 40x12, 40x12 Lat Pulldown 135x12, 150x12, 150x10
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-13-2003, 10:02 PM	#39
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hey slacker....how are those vaginas doing
	....and thats my $.02

10-15-2003, 10:26 AM	#40
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	The vaginas are moist and friendly. Only problem is that each of them contains a child. Box squats 205 8 sets of 6 DB Reverse hypers 45 4 sets of 12 Seated leg curls 120x12, 150x12, 165x12 Leg Extension 135x12, 150x12, 150x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-15-2003, 12:51 PM	#41
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	well why dont you double dip you learning anything down there?
	....and thats my $.02

10-16-2003, 04:15 PM	#42
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Today Floor Bench 75s 8 sets of 12 Hang Cleans 145 8 sets of 12 DB Curls 35x12, 45x8, 55x6, 55x6 DB Shoulder Press 35x12, 45x10, 55x9 Shrugs on smith machine 195 4 sets of 15 Tri Pushdown on assited dip 90x12, 110x12, 120x11, 120x10 Cable Row 135x12, 150x12, 165x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

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