Thread: For real this time...

this sounds serious

Dale, what are your dietary goals?

inimum 250g protein, most of which will be from caseine, with Whey only after workouts. Low Gi carbs all day, high GI immediately after workout. Flax, creatine, and a multi will be my only supplements. My goal is to get stronger, specifically to get my bench over 400, DL 600, and squat maybe 600. The only lift that has not been affected by my half-assing it the last few years is my squat, my legs have always been my strong point and is never affected by a lay off.

... I wish I could understand my brotha.

Whatever you're doing Mr. Mabry ... lift man lift.

600 deads doesnt the bar bend in half ? what kinda of high GI foods are you going to eat post-wo?

My bar never bends baby, it is always straight. So This past week I went ahead and got my maxes on bench, deads, and squats. Using my percentages, I will be lifting:

240 for 8 sets of trips on bench during max effort day
335 for 8 sets of triples on squat " "
335 for 8 sets of triples on DL " "

I went with low estimates since I know I need to ease into this and I am going to be a pussy for the first week or 2 until I adjust. I haven't decided on my exercises for explosive day or assistance work, I am leaning towards power cleans, jumping box squats, and I am up in the air on chest, if anyone has any ideas for an explosive chest exercise I am open for suggestion. I guess I could do some form of falt bench throw, but I would need a really low amount of weight for safety's sake.

Good Luck Dale, and hey about some before pictures

Dale doesnt have any before pics...he is already hot straight hey hun

Holy hell am I sore. Yesterday I started this and I am sore everywhere from my waist up. I have a feeling that the weights in my old gym were chipping and a little light because UPenn has all new weights and they were ALOT harder than my old gyms. Also, I have tons of gas since I am eating SOOO much protein, including 2 metrx shakes a day.

Well, today is explosive leg day, I just hope my ass doesn't explode again before then.

morning hotty

Hey baby, well, time to write in my journal.

I did legs 2 days ago and my they are so sore today. Here is what I did.

Box Squat 8 sets of 6 225
Explosive leg press 8 sets of 6 ???
Calf raises 6 sets of 15 ???
Split jumps until failure

your updates are almost as bad as Dave's
short and to the point though.

what are box squats?

Squat down onto a box, sit for a second, and then explode up. The box should be below parallel. They are excellent for generating a big squat. Well, here is squat day from Saturday.


Squat- 275 8 sets of 3 very deep
Good Mornings 185 6 sets of 6
Reverse Hyperextensions 25 4 sets of 6
Calf raises 4 sets of 12 no weight, off balance
Reverse wood chopper 3 sets of 6 45 lbs

that sounds like hell d
i wouldnt be able to walk for days.

Today-

Flat Bench 8 sets of 3, 240 lbs
Rack Deadlift 6sets of 3, 315, 335, 335, 335, 335, 315
Cable crossover 12@70, 12@80
Reverse Girp barbell row 12@155, 12@155
1 arm Lateral raise 12@ 30, 10@30
Dumbbell curl 10@ 45s, 10@45s
Close grip bench 12@135, 11@135

Had to take toda off cuz I was sick so I figured I would put my supplement regimen and diet.

My supplements are saw palmetto, MSM, Flax, GLA, a multi, and creatine. This will be my typical diet.

Meal 1-Cottage cheese soup
2.5 servings of fat free cottage cheese
2 servings of low sodium V8
Tablespoon of flax

Meal 2-Met-RX shake (I am switching to Micellean by VPX this week)

Meal 3-Tuna wrap
3 servings of tuna
1 tomato tortilla
BLT Light Gourmayo (It's the only stuff I can mix it with to stand the taste)

Meal 4-Postworkout Met-RX (Thinking of getting a fast absorbing MRP for this one, possibly Biotest Surge)

Meal 5-Steak and Potatoes
8 oz lean steak
3 chopped red potatoes seasoned with olive oil and italian seasoning.

Meal 6-On occassion, I will throw in sushi late night. Well, that be it.

mayo i eat mayo too

Is that an offer?

Disclaimer-This is an inside joke.

Nice routine...has a West Side Barbell flavor to it. For explosive chest excercises I'd try floor presses, 1,2 and 3 board presses, stretch band presses....and from time to time I'd even suggest doin Push Jerks. They're explosive and they require max muscle recruitment for a pushing excercise. All can be done using the dynamic 3-rep scheme you seem to be following. I've been using the West Side Barbell methedology for a few months now and I'm seeing some wicked strength gains. My Squats took a hit at first due to the wide stance, but now I'm finding myself stronger than ever in Squats. DL and Bench.

Originally posted by Dale Mabry
Is that an offer?

Disclaimer-This is an inside joke.

Yes it was Mr. We both know how long its been since i had any type of condiment...we also know that mayo is my fav

Yes, vaptnveg, I structured it around the westside BB routines. I am actually using push jerks as my current explosive push movement, but I am going to switch to board presses in 2 weeks. I actually made a little thing with my CD carrier so that I clip it around my chest, made some cut boards, put them into it and, voila, no need to have them held.



So J'Bo, how long has it been since you had a condiment, you know I love it when you talk all dirty and stuff.

Well i put one condiment in my fridge about a month ago...but i never ate it

Now my fridge is empty and so its been over 3 monthes since i have eaten any...AND I AM DYING HERE.

So help a girl out and hook me up

Hopefully you have been enjoying yours

Yes I have, my favorite is probably ranch, I would eat a turd if I had ranch to dip it in.

really? you have had condiments? you eating the same condiment all the time now? well eat some for me

So here is today's upper body explosive movements.

Dumbbell Floor Press 45'sx6, 90'sx5, 6 sets of70sx6
Hang Clean 135 6 sets of 6
Front Raises 25s 2 sets of 12
Hammer curls 45s 2 sets of 12
I cannot remember the tricep work cuz I did so much.

Well, this is my longest journal to date. I have 2 days worth of stuff now.


Saturday
Squat-295 8 sets of 3
Good mornings 205 6 sets of 4
Calf raises 4 sets of 12


Tuesday
Flat Bench 250x2, 245 7 sets of 3
Lat Pulldown 255 8 sets of 3
Incline flyes 55sx10, 55sx10
Hammer low row 188x10, 188x10
Front raise 25x10, 25x10
Preacher curl 90x10, 90x10
Tricep pushdown on assisted dip machine 110 3 sets of 10

Thats's all I remember, I am going to go aeat and goto bed now.

Today

Box Squats 7 sets of 6
Reverse Wood Choppers 65 6 sets of 6
Reverse Hypers 20 4 sets of 12
No balance Calf raises 4 sets of 12

Just as a little note, the button on my shorts fell off after the 1st set of reverse wood choppers, luckily my CD belt kept them up.

Thursday
Floor Benches 75s 8 sets of 6
Lat Pulldown 135 6 sets of 6
Rear Delt raises 35x12 35x12
Lateral Raises 30x12 30x12
21s 80, 90, 100
Tri Pushdown on assisted dip machine 90x12, 110x12, 110x12


Friday

Squat 295 8 sets of 3
Good Mornings 205 8 sets of 6
Calf Raises 4 sets of 12
Leg Curls 120 3 sets of 12
Leg Extension 135?? 3 sets of 12


Measurements as of a month ago

Weight 201

Chest 43"
Arms 14.5"
Forearms 12.25"
Abdomen 32"
Waist 32.25"
Thighs 23"
Calves 15.5"


Mesurements today

Arms 14.5"
Forearms 12.75"
Chest 44"
Abdomen 32.25"
Waist 33"
Thighs 24"
Calves 16"