Dale Mabry's NASM OPT

**P-funk** · 04-18-2005, 03:21 PM

dale, when are you going to return to explosive lifting?

**Dale Mabry** · 04-18-2005, 03:50 PM

Prolly in a couple of months. I have really noticed a positive difference in the way I play now that I have been doing this short recovery lifting. Tennis is not really that much of a power sport, it is more on the speed strength end, so it made sense for me to postpone those lifts.

**P-funk** · 04-18-2005, 09:19 PM

i think tennis has turned into a power sport more now than ever. I mean, you have these guys with nasty serves, just crushing the ball. where as back in the day it was a lot more of a finess type game, IMO. But, i don't watch a ton of tennis so you would know better than i.

**Dale Mabry** · 04-18-2005, 09:42 PM

Yeah, but it is all racquet speed. The racquets these days don't weight shit either.

**Dale Mabry** · 04-19-2005, 09:31 AM

Today

7:40am
Same Warm up

Practiced serving for 25 minutes

Agility-
Pro Agility- 4 sets each way, 90 seconds rest betwee all but the last 2, 60 seconds for the last 2 RIs

Pro Agility Shuffle- 4 sets each way, 45 second RIs for all

Endurance-
Agility Ladder
Icky Shuffle- 4 sets up and back, 30 second RI
Ali Shuffle 1in- 2 sets 30 second RI

I was out of time so i didn't do last 2 sets of Ali Shuffle. Plus I added extra sets on the pro agility.

I started Tricreatine Malate and Rhodiola on Monday and I must say my endurance was pretty good today. Although it is hard to compare because some days I do agility stuff after 90 minutes of tennis.

Recovery
Hours of sleep- 7:50, this may be too much, I was slow getting out of bed
Sleep quality- 8.5
Sleep interrupted- 2
Muscle soreness- 3
Joint soreness- 5
General fatigue- 3
Desire to train- 8
Motivation- 7
Morning HR- ??
Bodyweight- 210.1lbs

My knees were sore this am, but that was it.

Rocco32 · 04-19-2005, 10:38 AM

Looks interesting Dale. How are you doing with keeping your losses from the Comp? I like how you scale all those things, I may steal that

**Dale Mabry** · 04-19-2005, 11:19 AM

Quote:

Originally Posted by Rocco32

Looks interesting Dale. How are you doing with keeping your losses from the Comp? I like how you scale all those things, I may steal that

My weight is right at what it was so I am pretty happy with that. I would like to lose a few more lbs, but I am more interested in my performance now so it is not a priority.

**P-funk** · 04-20-2005, 10:44 AM

snapple real fact#151:

"the fastest served ball in tennis was clocked at154 miles an hour in 1963."

Just FYI.

**IainDaniel** · 04-20-2005, 10:52 AM

Iain Fact #1

Quote:

The fastest serve measured in the modern day (ie. with equipment that we trust!) is 153 mph (246.2 kph) by Andy Roddick in a match against Paradorn Srichaphan on June 11th 2004 at the Stella Artois tournament at Queens Club, London, England. Given the vast advances in racquet technology in the last 20 years it seems highly unlikely that anyone could ever have served faster than this in a match situation with legal equipment.

American tennis player 'Big Bill' Tilden, in 1931, was credited with a service of 163.3 mph / 262.8 km/h.

In 1981 a West German lawn tennis coach and statistician, Horst Goepper, claimed a serving speed of 199.53 m.p.h.during a test in Weinheim, but that's not official and not in a game.

The fastest server in the women's game is Venus Williams (USA), who recorded a serve of 127.4 m.p.h. during the European Indoor Championships at Zurich, Switzerland, on Oct. 16, 1998.

Rocco32 · 04-20-2005, 10:52 AM

Quote:

Originally Posted by Dale Mabry

My weight is right at what it was so I am pretty happy with that. I would like to lose a few more lbs, but I am more interested in my performance now so it is not a priority.

Would you run another T3 cycle?

**Dale Mabry** · 04-20-2005, 11:30 AM

Yes, it took a bit this time to get my metabolism back, but well worth it. I don't know if I will, but I would if I turned into a fat ass again. I may be posting pics today as well.

As for the serving-Yeah, Roddick's serve is badass and actually a great example of how not to hit a serve as defined by every Tennis pro out there. His toss is to low and there are about 3 flaws in his motion that I can think of that go against everything that is taught out there. Ironically, physiologically he is spot on. His serve utilizes the SSC much more than the form that is taught. Also, I have noticed a shitload of things wrong with the way they teach footwork from a biomechanical standpoint. It is funny, researchers examine the way that pros move and hit in order to decide what is optimal to teach. They don't even consider the notion that the pros could be wrong and are not optimizing their movement.

Today-

Recovery
Hours of sleep- more than 8, I was slow getting out of bed
Sleep quality- 8.5
Sleep interrupted- 1
Muscle soreness- 4.5
Joint soreness- 3
General fatigue- 3
Desire to train- 7
Motivation- 6.5
Morning HR- ??
Bodyweight- I was 210, fully clothed on a scale that typically weighs me 2-3lbs heavier.

I want to train, I am eager to train, but my HR is high for me at 68, I am down a bit too much weight, and I feel I may have overreached this week. I am taking the day off.

Also, I can see that I am retaining much less sub Q water than I was before, could be the tricreatine malate, but we will see. This could also explain the loss of weight.

**Dale Mabry** · 04-21-2005, 11:00 AM

I took it easy today. HR still a little high, but I was not taking another day off.

8am-
Same Warm up

Form Sprints- 3 @ 50%
M-Drill (w/Open Step on 1st cut)-6 total, 3 from each side
Z-Drill (Start w/crossover, end with shuffle)-6 total, 3 from each side

Agility Ladder
Ali Shuffle (2-ins)-3 up and back (Last one took 22 seconds)
Icky Shuffle-3 up and back (First one took 16 seconds)

Very easygoing day, I took my time and rested fully. I noticed that my 3rd cut in the M-drill (from running forward to backward) was awesome, same with the 1st and 2nd cut in the Z-Drill. I do need new shoes though, I was slipping too often.

Recovery
Hours of sleep- 7
Sleep quality- 9
Sleep interrupted- None
Muscle soreness- 4
Joint soreness- 2
General fatigue- 1.5
Desire to train- 8
Motivation- 8
Morning HR- 65
Bodyweight- I was 213, man I love pizza.

**Dale Mabry** · 04-24-2005, 04:58 PM

Played tennis today for 2.5 hours at 11am. Played very well, getting back into the swing of things.

Recovery
Hours of sleep- 7:46
Sleep quality- 9
Sleep interrupted- 1
Muscle soreness- 1
Joint soreness- 2
General fatigue- 1.5
Desire to train- 9
Motivation- 9
Morning HR- ??
Bodyweight- ??

Took since Wednesday off and i think it helped. Can't wait to get to the gym tomorrow.

**P-funk** · 04-24-2005, 06:30 PM

are you in a league?? How competitive is the tennis you are playing?

**Dale Mabry** · 04-24-2005, 06:49 PM

Quote:

Originally Posted by P-funk

are you in a league?? How competitive is the tennis you are playing?

Right now it I am just hitting to get ready for the summer. Once I get back to my old level, I will play some tourneys. I was a level 5.0 and elite pros are level 7.0, so the competition will be stiff if I can get back. I am a much better athlete speed and agility wise than I was in high school, and alot stronger so I may be able to eek a little more out of it, who knows. I was serving bombs last October, but then stopped for the winter.

**Dale Mabry** · 04-26-2005, 02:26 PM

Today

10:30am
DB Bench press- 40x8, 60x8, 80 2 sets of 8, 1 set of 6
DB Shoulder press- 45 3 sets of 8
Flat Flye-45 2 sets of 8
Cable tri extension (no attachment)- 35 2 sets of 8
Alternating Row (With V attachment)- 60x8, 75x8, 90 3 sets of 8
Cable Lateral Raise-40 2 sets of 8
Cable rear delt raise- 30 2 sets of 8
DB Hammer curl-45 2 setsw of 8

The alternating row I do is killer on the forearms. What I do is I sit on the seated cable row with a V attachment. I grab the handle to the opposite of the hand I am using. So if I am rowing with the left hand, I grab the right side of the V. I row the weight and when I get close to the bottom, I reach over my left arm with my right arm and grab the left side of the V with my right hand. I guess it sort of resembles pulling a rope hand over hand, but you make an X with your arms and you make sure that you start to grab the other handle BEFORE it gets to the bottom. I could have went heavier for these today, but I hadn't done them in a while and wanted to be able to do hammer curls later. The other version of this is done on the lat pulldown and that shit is hard.

**Dale Mabry** · 05-03-2005, 08:54 PM

SO, I am lifintg. I did legs yesterday and pushing today.

Yesterday, I played tennis for 1.5 hours, worked out and did Squats, SLDLs and 1-legged press, then played football at 9pm. By the time I got to the football game I was spent.

DId 4 or 5 sets of flat bench, then I went to the smith machine and did 5 sets of bench throws with 40lbs on the bar, I have no idea what the bar weighed because it is counterweighted so that it doesn't slam down on your face. I did some unilateral flyers on the machine explosively so that I could get a full ROM, then I did standing DB shoulder press for 2 sets, and finished with 2 sets oftri pressdowns on the pull up assist machine.

I did 8 reps on all sets and have no idea what weighs I used, I waited too long to enter it.

**Dale Mabry** · 05-23-2005, 03:09 PM

I'm back

today

Cleans-95x8 for 6 sets
Bench Throws-40x8, 50x8, 60x8, 70x8, 70x8, 70x8 (I actually have no idea what the weight was, this was just the total poundage in plates.
Jump Squat-95x8 for 6 sets

Weight-216lbs

I am going to be doing Explosive Monday and Friday this week and a full body hypertrophy type thing on Wednesday. Don't know if I will switch it up weekly or every 2 weeks.

**P-funk** · 05-23-2005, 03:18 PM

nice to see this thread back and running.

**Dale Mabry** · 05-23-2005, 03:50 PM

Yeah, I have been off for 2 weeks, and I didn't log the week before Vegas.

I reall;y love the bench throws, hopefully I will be sore tomorrow.

Rissole · 05-24-2005, 11:55 PM

What are bench throws Dale??

**Dale Mabry** · 05-26-2005, 07:23 AM

Rissole my nizzole...

Bench throws are flat bench presses where you release the weight at the top, therefore throwing it. I do them on the counterweighted smith machine so as not to smash up my already damaged face.

Wednesday
Incline Bench-115x10, 185x10, 225x4 supersetted with 135x8, 225x3 supersetted with 135x8
DB Row-65x8, 85 3 sets of 8
Arm extension machine (Tris)-50 3 sets of 8
1-arm cable hammer curl (No attachment)-50x8, 60x8, 60x8
Push Press-65 3 sets of 8 (Explosive)

This was a very easy day, medium intensity. The push presses were more to stretch out my forearms as they are tight, which effects my clean.

Friday will be another explosive effort dealio.

**Dale Mabry** · 06-01-2005, 06:57 AM

Whew, back from vacay and today was the first day I had time to do anything.

10 form sprints, exploding to about 80% and holding it. Total distance each set=40 yds

2 full sprints for 40yds.

Total yards=480.

Explosive lifting around lunch time.

Rissole · 06-01-2005, 06:21 PM

Quote:

Originally Posted by Dale Mabry

Rissole my nizzole...

Bench throws are flat bench presses where you release the weight at the top, therefore throwing it. I do them on the counterweighted smith machine so as not to smash up my already damaged face.

Ow, they sound like they could really set your chest on fire!!

What do you train for DM??

**Dale Mabry** · 06-01-2005, 06:27 PM

Nothing really, I just want to be able to house people in sports when I play recreationally. So essentially speed and explosive power.

04-18-2005, 03:21 PM	#271
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	dale, when are you going to return to explosive lifting?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2005, 03:50 PM	#272
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Prolly in a couple of months. I have really noticed a positive difference in the way I play now that I have been doing this short recovery lifting. Tennis is not really that much of a power sport, it is more on the speed strength end, so it made sense for me to postpone those lifts.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-18-2005, 09:19 PM	#273
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	i think tennis has turned into a power sport more now than ever. I mean, you have these guys with nasty serves, just crushing the ball. where as back in the day it was a lot more of a finess type game, IMO. But, i don't watch a ton of tennis so you would know better than i.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2005, 09:42 PM	#274
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, but it is all racquet speed. The racquets these days don't weight shit either.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-19-2005, 09:31 AM	#275
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today 7:40am Same Warm up Practiced serving for 25 minutes Agility- Pro Agility- 4 sets each way, 90 seconds rest betwee all but the last 2, 60 seconds for the last 2 RIs Pro Agility Shuffle- 4 sets each way, 45 second RIs for all Endurance- Agility Ladder Icky Shuffle- 4 sets up and back, 30 second RI Ali Shuffle 1in- 2 sets 30 second RI I was out of time so i didn't do last 2 sets of Ali Shuffle. Plus I added extra sets on the pro agility. I started Tricreatine Malate and Rhodiola on Monday and I must say my endurance was pretty good today. Although it is hard to compare because some days I do agility stuff after 90 minutes of tennis. Recovery Hours of sleep- 7:50, this may be too much, I was slow getting out of bed Sleep quality- 8.5 Sleep interrupted- 2 Muscle soreness- 3 Joint soreness- 5 General fatigue- 3 Desire to train- 8 Motivation- 7 Morning HR- ?? Bodyweight- 210.1lbs My knees were sore this am, but that was it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-19-2005, 10:38 AM	#276
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Looks interesting Dale. How are you doing with keeping your losses from the Comp? I like how you scale all those things, I may steal that
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

04-20-2005, 10:44 AM	#278
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	snapple real fact#151: "the fastest served ball in tennis was clocked at154 miles an hour in 1963." Just FYI.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-20-2005, 11:30 AM	#281
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yes, it took a bit this time to get my metabolism back, but well worth it. I don't know if I will, but I would if I turned into a fat ass again. I may be posting pics today as well. As for the serving-Yeah, Roddick's serve is badass and actually a great example of how not to hit a serve as defined by every Tennis pro out there. His toss is to low and there are about 3 flaws in his motion that I can think of that go against everything that is taught out there. Ironically, physiologically he is spot on. His serve utilizes the SSC much more than the form that is taught. Also, I have noticed a shitload of things wrong with the way they teach footwork from a biomechanical standpoint. It is funny, researchers examine the way that pros move and hit in order to decide what is optimal to teach. They don't even consider the notion that the pros could be wrong and are not optimizing their movement. Today- Recovery Hours of sleep- more than 8, I was slow getting out of bed Sleep quality- 8.5 Sleep interrupted- 1 Muscle soreness- 4.5 Joint soreness- 3 General fatigue- 3 Desire to train- 7 Motivation- 6.5 Morning HR- ?? Bodyweight- I was 210, fully clothed on a scale that typically weighs me 2-3lbs heavier. I want to train, I am eager to train, but my HR is high for me at 68, I am down a bit too much weight, and I feel I may have overreached this week. I am taking the day off. Also, I can see that I am retaining much less sub Q water than I was before, could be the tricreatine malate, but we will see. This could also explain the loss of weight.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-21-2005, 11:00 AM	#282
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I took it easy today. HR still a little high, but I was not taking another day off. 8am- Same Warm up Form Sprints- 3 @ 50% M-Drill (w/Open Step on 1st cut)-6 total, 3 from each side Z-Drill (Start w/crossover, end with shuffle)-6 total, 3 from each side Agility Ladder Ali Shuffle (2-ins)-3 up and back (Last one took 22 seconds) Icky Shuffle-3 up and back (First one took 16 seconds) Very easygoing day, I took my time and rested fully. I noticed that my 3rd cut in the M-drill (from running forward to backward) was awesome, same with the 1st and 2nd cut in the Z-Drill. I do need new shoes though, I was slipping too often. Recovery Hours of sleep- 7 Sleep quality- 9 Sleep interrupted- None Muscle soreness- 4 Joint soreness- 2 General fatigue- 1.5 Desire to train- 8 Motivation- 8 Morning HR- 65 Bodyweight- I was 213, man I love pizza.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-24-2005, 04:58 PM	#283
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Played tennis today for 2.5 hours at 11am. Played very well, getting back into the swing of things. Recovery Hours of sleep- 7:46 Sleep quality- 9 Sleep interrupted- 1 Muscle soreness- 1 Joint soreness- 2 General fatigue- 1.5 Desire to train- 9 Motivation- 9 Morning HR- ?? Bodyweight- ?? Took since Wednesday off and i think it helped. Can't wait to get to the gym tomorrow.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-24-2005, 06:30 PM	#284
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	are you in a league?? How competitive is the tennis you are playing?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-26-2005, 02:26 PM	#286
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today 10:30am DB Bench press- 40x8, 60x8, 80 2 sets of 8, 1 set of 6 DB Shoulder press- 45 3 sets of 8 Flat Flye-45 2 sets of 8 Cable tri extension (no attachment)- 35 2 sets of 8 Alternating Row (With V attachment)- 60x8, 75x8, 90 3 sets of 8 Cable Lateral Raise-40 2 sets of 8 Cable rear delt raise- 30 2 sets of 8 DB Hammer curl-45 2 setsw of 8 The alternating row I do is killer on the forearms. What I do is I sit on the seated cable row with a V attachment. I grab the handle to the opposite of the hand I am using. So if I am rowing with the left hand, I grab the right side of the V. I row the weight and when I get close to the bottom, I reach over my left arm with my right arm and grab the left side of the V with my right hand. I guess it sort of resembles pulling a rope hand over hand, but you make an X with your arms and you make sure that you start to grab the other handle BEFORE it gets to the bottom. I could have went heavier for these today, but I hadn't done them in a while and wanted to be able to do hammer curls later. The other version of this is done on the lat pulldown and that shit is hard.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

05-03-2005, 08:54 PM	#287
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	SO, I am lifintg. I did legs yesterday and pushing today. Yesterday, I played tennis for 1.5 hours, worked out and did Squats, SLDLs and 1-legged press, then played football at 9pm. By the time I got to the football game I was spent. DId 4 or 5 sets of flat bench, then I went to the smith machine and did 5 sets of bench throws with 40lbs on the bar, I have no idea what the bar weighed because it is counterweighted so that it doesn't slam down on your face. I did some unilateral flyers on the machine explosively so that I could get a full ROM, then I did standing DB shoulder press for 2 sets, and finished with 2 sets oftri pressdowns on the pull up assist machine. I did 8 reps on all sets and have no idea what weighs I used, I waited too long to enter it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

05-23-2005, 03:09 PM	#288
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I'm back today Cleans-95x8 for 6 sets Bench Throws-40x8, 50x8, 60x8, 70x8, 70x8, 70x8 (I actually have no idea what the weight was, this was just the total poundage in plates. Jump Squat-95x8 for 6 sets Weight-216lbs I am going to be doing Explosive Monday and Friday this week and a full body hypertrophy type thing on Wednesday. Don't know if I will switch it up weekly or every 2 weeks.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

05-23-2005, 03:18 PM	#289
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	nice to see this thread back and running.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-23-2005, 03:50 PM	#290
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I have been off for 2 weeks, and I didn't log the week before Vegas. I reall;y love the bench throws, hopefully I will be sore tomorrow.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

05-24-2005, 11:55 PM	#291
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	What are bench throws Dale??
	My Journal

05-26-2005, 07:23 AM	#292
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Rissole my nizzole... Bench throws are flat bench presses where you release the weight at the top, therefore throwing it. I do them on the counterweighted smith machine so as not to smash up my already damaged face. Wednesday Incline Bench-115x10, 185x10, 225x4 supersetted with 135x8, 225x3 supersetted with 135x8 DB Row-65x8, 85 3 sets of 8 Arm extension machine (Tris)-50 3 sets of 8 1-arm cable hammer curl (No attachment)-50x8, 60x8, 60x8 Push Press-65 3 sets of 8 (Explosive) This was a very easy day, medium intensity. The push presses were more to stretch out my forearms as they are tight, which effects my clean. Friday will be another explosive effort dealio.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-01-2005, 06:57 AM	#293
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Whew, back from vacay and today was the first day I had time to do anything. 10 form sprints, exploding to about 80% and holding it. Total distance each set=40 yds 2 full sprints for 40yds. Total yards=480. Explosive lifting around lunch time.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-01-2005, 06:27 PM	#295
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Nothing really, I just want to be able to house people in sports when I play recreationally. So essentially speed and explosive power.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...