Dale Mabry's NASM OPT

**Dale Mabry** · 07-08-2005, 11:53 AM

Cleans-105 4 sets of 8
Bench throw-70+machine 4 sets of 8
Front Squat to Push Jerk-105 4 sets of 8

RI for first 2 exercises was 55 seconds, for Bench throw it was 30 seconds.

I have never been so tired in my life, I collapsed for 5 minutes. I figured doing bench throw in the middle would give my legs a rest, I was wrong. Plus I added 2 reps to each set of cleans. Good times.

EDIT: Did skinfold measures this am (7/9/2005)

Chest- 5mm
Ab- 23mm
Thigh- 5mm

Weight is constant around 218.

**Dale Mabry** · 07-12-2005, 10:01 AM

Cleans-105 4 sets of 8
Bench throw-70+machine 4 sets of 8
Back Squat to behind the neck press-105 4 sets of 8

RI for first 2 exercises was 55 seconds, for Bench throw it was 30 seconds.

Again, I was out for the count once I finished.

Jenny · 07-12-2005, 10:07 AM

Nice to see you're actually working out

**Dale Mabry** · 07-12-2005, 06:22 PM

Hey, I been going for quite a time yenny.

**P-funk** · 07-12-2005, 08:12 PM

good workout dale. how is the tennis season going?

**Dale Mabry** · 07-12-2005, 09:35 PM

The guy I was playing with decided he couldn't play anymore so now I am onto a new goal.

**IainDaniel** · 07-13-2005, 07:26 AM

And that being?

Seeing how many beers you can funnel and still have a decent workout?

**P-funk** · 07-13-2005, 10:03 AM

Quote:

Originally Posted by Dale Mabry

The guy I was playing with decided he couldn't play anymore so now I am onto a new goal.

and those new goals are??

**Dale Mabry** · 07-13-2005, 12:58 PM

Iain, I already know the answer to that, no more than zero beers or I will be at the bar, not the gym.

I can't give the exact goal, but it will require a lot of endurance, and require a large tolerance for lactic acid.

**Dale Mabry** · 07-18-2005, 05:50 PM

So, I still have my cold, but it wasn't too bad today so I hit the weights.

Cleans-135x2, 185 3 sets of 2
Snatch Grip Overhead Squat-95 4 sets of 6
Bench Throws- 70=bar 4 sets of 8
1-legged squat- 2 sets of 4, just fuckin around.

Cardio-
Elliptical trainer- 30 total minutes
5 minute warm up
Intervals-
90 second all out at level 9 (Approx 106 rpm average)
4:30 rest interval at level 1 (Approx 70 rpm average)

I did these intervals 3 times and then finished off at around a 75 rpm average at level 3 for the final 7 minutes. Total cals at 217lbs was 520, distance was 3.5 miles.

**Dale Mabry** · 07-19-2005, 12:58 PM

Today

DB Row- 70 2 sets of 10
DB Incline Flye-40 2 sets of 10
DB Curl-40 2 sets of 10
Lying tri extension-30 2 sets of 10
Lat raises-30 2 sets of 10
Reverse Hypers-1 set no weightx10, 3 sets 20lbsx10

Cardio-
Elliptical
Steady rate for 30 minutes on level 3
3.6 miles
520 cals
Average 85 RPMs

**Dale Mabry** · 07-20-2005, 11:15 AM

Today was just a nice super low intensity day working on form with my explosive lifts and some light cardio.

Clean and Jerk-45x4 for 3 sets
Snatch-45x4 for 3 sets
Next I did something I am thinking of implementing from now on during this day. I decided that I would go for a total of 5. For every good rep I add 1 and for every bad rep I subtract 1. I am basing this on a theory that for every bad repetition you do, you negate the benefits of a good rep. I pretty much made that up. I did one set for clean and jerk and one for snatch. From now on that is how I will run this entire day.

Cardio-
Elliptical trainer for 30 minutes-3.33 miles 480 cals, average RPM around 82.

**Dale Mabry** · 07-22-2005, 05:16 PM

Today

Cleans-135x2, 135x2, 185 3 sets of 2
Push Jerk-135 4 sets of 2
Snatch Squat-115 4 sets of 6

Cardio
Elliptical Trainer for 30 minutes at level 3
3.86 miles 540 cals.

**Dale Mabry** · 07-25-2005, 01:06 PM

Today I noticed some very odd things, I will get to that later.

Bench Press-135x10, 204x6, 235 3 sets of 4
Lat pulldown-120x10, 150x8, 195 3 sets of 6
DB Shoulder Press-40sx10, 60s 2 sets of 6 or 8, can't remember
Lat Raise-30s 3 sets of 8
Tricep pushdown-120x12, 150x12, 170x10
DB Curls-35x10, 55x6, 50x6

Elliptical trainer-30 minutes level 3
3.91 miles, 550 cals
My max hr was 6 points lower on this session than it was on the session last Wednesday, even though I went over a half a mile further. Last Wednesday I hit 194 and I hit 186 today.

So, I noticed a few things today. My bench is low, and that is a direct result of me now having a sticking point an inch from my chest. I am guessing the bench throws prolly brought this about. When I initially did bench throws, the bar hitting my chest would cause the thing to jump so I had to stop it an inch or so from my chest. The very peculiar thing that I noticed is that my tricep extension went up 50lbs without me doing tricep extensions consistently for 2 months. my guess again is teh bench throws, but I will never really know I guess. My tris do feel pretty strong, though.

**Dale Mabry** · 07-26-2005, 01:30 PM

Today

Took it easy, my hip is sore from bowling.

Cleans-135 4 sets of 3
Snatch Squat-115 4 sets of 6
Push Jerk-135 4 sets of 4

Cardio
Elliptical-30 minutes
3.85 miles, cals 534

I love the push jerk, I feel my tris hardcore fomr these, especially when lowering the bar.

I was going for about 90% on the cardio and ended up doing closer to 95%. Oh well, I will let up more tomorrow.

Weight-209.5lbs never looked this sexy.

**P-funk** · 07-26-2005, 01:33 PM

are you going to perform snatches or just snatch squats?

**Dale Mabry** · 07-26-2005, 02:14 PM

I don't know yet, I really love these snatch squats though, My body feels all tight and shit.

**P-funk** · 07-26-2005, 02:17 PM

Quote:

Originally Posted by Dale Mabry

I don't know yet, I really love these snatch squats though, My body feels all tight and shit.

yea, killer on the core.

**Dale Mabry** · 07-28-2005, 01:08 PM

Today-

Bench-135x8, 205 2 sets of 8, 1 set of 7
DB Row-65x8, 85 3 sets of 8
Cable Tri Extension-120x10, 170 3 sets of 8
Incline Bench Curls-30x10, 30x8, 30x7

Cardio-I crashed and couldn't do cardio. A combo of low carbs and moving out of my apt on my off day fucked me over good.

Weight-208.3, prolly gonna have a cheat tonight.

**P-funk** · 07-28-2005, 01:40 PM

are you dieting? Is there a goal weight you are shooting for?

**Dale Mabry** · 07-28-2005, 05:09 PM

I would like to get to 200, but on a full stomach.

Eggs · 07-28-2005, 07:51 PM

Heya Dale... good to see your journal is going strong. How do you feel those compound exercises work for you? Can you feel alot of difference when those are included in your exercises?

**Dale Mabry** · 07-29-2005, 08:50 AM

Those compound exercise, even with little to no weight, take out 5x as much energy as any simple exercise with any amount of weight. Plus I feel a generally high level of energy throughout the day after doing them. Almost to the point where I feel subpar on days I don't do them.

Eggs · 07-29-2005, 09:04 AM

Cool, I think I might add them into my routine. Have been thinking about it for a while...

Thanks for the info Dale!

**Dale Mabry** · 07-29-2005, 12:51 PM

Today

Cleans-135x3, 185 3 sets of 2
Snatch Squat-115 4 sets of 6 2nd and 3rd sets were perfect, 1st and 4th were off.
Push Jerk-135 4 sets of 4

Cardio-Elliptical for 30 minutes
4.03 miles 555 cals

I can thank the 3/4 of a 16" pepperoni/onion/sausage Stromboli I ate last night for the extra .11 miles I went.

Weight-208.9lbs

**Dale Mabry** · 08-02-2005, 07:20 AM

Yesterday

CLeans- 135x3, 185 3 sets fo 2
Bench throw-70+bar 4 sets of 8
Snatch Squat-115 4 sets of 6

Cardio-Elliptical 30 minutes
4.2 miles, no idea on cals

Well, I am feeling much better with the cleans and Snatch Squats, may bump the weight up next week. I worked out at a different gym so I think the distance may be off on the elliptical, although it was a LifeFitness elliptical, which I have been using all along, it is a different model.

**Dale Mabry** · 08-02-2005, 04:41 PM

Today

Bench-135x8, 205x8, 225 3 sets of 4
Lat Pulldown-120x8, 180 3 sets of 8

Cardio-Elliptical for 30 minutes

3.77 miles, 490 cals

Squat-135x4, 225 3 sets of 4
1-arm machine preacher curl-40x8, 45 2 sets of 8
Dip assist tri pushdown-110x12, 130x8, 130x7

07-08-2005, 11:53 AM	#331
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Cleans-105 4 sets of 8 Bench throw-70+machine 4 sets of 8 Front Squat to Push Jerk-105 4 sets of 8 RI for first 2 exercises was 55 seconds, for Bench throw it was 30 seconds. I have never been so tired in my life, I collapsed for 5 minutes. I figured doing bench throw in the middle would give my legs a rest, I was wrong. Plus I added 2 reps to each set of cleans. Good times. EDIT: Did skinfold measures this am (7/9/2005) Chest- 5mm Ab- 23mm Thigh- 5mm Weight is constant around 218. Last edited by Dale Mabry : 07-09-2005 at 10:41 AM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-12-2005, 10:01 AM	#332
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Cleans-105 4 sets of 8 Bench throw-70+machine 4 sets of 8 Back Squat to behind the neck press-105 4 sets of 8 RI for first 2 exercises was 55 seconds, for Bench throw it was 30 seconds. Again, I was out for the count once I finished.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-12-2005, 06:22 PM	#334
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Hey, I been going for quite a time yenny.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-12-2005, 08:12 PM	#335
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	good workout dale. how is the tennis season going?
	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

07-12-2005, 09:35 PM	#336
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	The guy I was playing with decided he couldn't play anymore so now I am onto a new goal.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-12-2005, 10:07 AM	#333
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Nice to see you're actually working out

07-13-2005, 07:26 AM	#337
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	And that being? Seeing how many beers you can funnel and still have a decent workout? Last edited by IainDaniel : 07-13-2005 at 07:43 AM.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-13-2005, 12:58 PM	#339
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Iain, I already know the answer to that, no more than zero beers or I will be at the bar, not the gym. I can't give the exact goal, but it will require a lot of endurance, and require a large tolerance for lactic acid.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-18-2005, 05:50 PM	#340
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	So, I still have my cold, but it wasn't too bad today so I hit the weights. Cleans-135x2, 185 3 sets of 2 Snatch Grip Overhead Squat-95 4 sets of 6 Bench Throws- 70=bar 4 sets of 8 1-legged squat- 2 sets of 4, just fuckin around. Cardio- Elliptical trainer- 30 total minutes 5 minute warm up Intervals- 90 second all out at level 9 (Approx 106 rpm average) 4:30 rest interval at level 1 (Approx 70 rpm average) I did these intervals 3 times and then finished off at around a 75 rpm average at level 3 for the final 7 minutes. Total cals at 217lbs was 520, distance was 3.5 miles.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-19-2005, 12:58 PM	#341
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today DB Row- 70 2 sets of 10 DB Incline Flye-40 2 sets of 10 DB Curl-40 2 sets of 10 Lying tri extension-30 2 sets of 10 Lat raises-30 2 sets of 10 Reverse Hypers-1 set no weightx10, 3 sets 20lbsx10 Cardio- Elliptical Steady rate for 30 minutes on level 3 3.6 miles 520 cals Average 85 RPMs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-20-2005, 11:15 AM	#342
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today was just a nice super low intensity day working on form with my explosive lifts and some light cardio. Clean and Jerk-45x4 for 3 sets Snatch-45x4 for 3 sets Next I did something I am thinking of implementing from now on during this day. I decided that I would go for a total of 5. For every good rep I add 1 and for every bad rep I subtract 1. I am basing this on a theory that for every bad repetition you do, you negate the benefits of a good rep. I pretty much made that up. I did one set for clean and jerk and one for snatch. From now on that is how I will run this entire day. Cardio- Elliptical trainer for 30 minutes-3.33 miles 480 cals, average RPM around 82.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-22-2005, 05:16 PM	#343
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Cleans-135x2, 135x2, 185 3 sets of 2 Push Jerk-135 4 sets of 2 Snatch Squat-115 4 sets of 6 Cardio Elliptical Trainer for 30 minutes at level 3 3.86 miles 540 cals.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-25-2005, 01:06 PM	#344
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today I noticed some very odd things, I will get to that later. Bench Press-135x10, 204x6, 235 3 sets of 4 Lat pulldown-120x10, 150x8, 195 3 sets of 6 DB Shoulder Press-40sx10, 60s 2 sets of 6 or 8, can't remember Lat Raise-30s 3 sets of 8 Tricep pushdown-120x12, 150x12, 170x10 DB Curls-35x10, 55x6, 50x6 Elliptical trainer-30 minutes level 3 3.91 miles, 550 cals My max hr was 6 points lower on this session than it was on the session last Wednesday, even though I went over a half a mile further. Last Wednesday I hit 194 and I hit 186 today. So, I noticed a few things today. My bench is low, and that is a direct result of me now having a sticking point an inch from my chest. I am guessing the bench throws prolly brought this about. When I initially did bench throws, the bar hitting my chest would cause the thing to jump so I had to stop it an inch or so from my chest. The very peculiar thing that I noticed is that my tricep extension went up 50lbs without me doing tricep extensions consistently for 2 months. my guess again is teh bench throws, but I will never really know I guess. My tris do feel pretty strong, though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-26-2005, 01:30 PM	#345
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Took it easy, my hip is sore from bowling. Cleans-135 4 sets of 3 Snatch Squat-115 4 sets of 6 Push Jerk-135 4 sets of 4 Cardio Elliptical-30 minutes 3.85 miles, cals 534 I love the push jerk, I feel my tris hardcore fomr these, especially when lowering the bar. I was going for about 90% on the cardio and ended up doing closer to 95%. Oh well, I will let up more tomorrow. Weight-209.5lbs never looked this sexy.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-26-2005, 01:33 PM	#346
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	are you going to perform snatches or just snatch squats?
	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

07-26-2005, 02:14 PM	#347
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I don't know yet, I really love these snatch squats though, My body feels all tight and shit.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-28-2005, 01:08 PM	#349
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Bench-135x8, 205 2 sets of 8, 1 set of 7 DB Row-65x8, 85 3 sets of 8 Cable Tri Extension-120x10, 170 3 sets of 8 Incline Bench Curls-30x10, 30x8, 30x7 Cardio-I crashed and couldn't do cardio. A combo of low carbs and moving out of my apt on my off day fucked me over good. Weight-208.3, prolly gonna have a cheat tonight.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-28-2005, 01:40 PM	#350
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	are you dieting? Is there a goal weight you are shooting for?
	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

07-28-2005, 05:09 PM	#351
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I would like to get to 200, but on a full stomach.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-28-2005, 07:51 PM	#352
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Heya Dale... good to see your journal is going strong. How do you feel those compound exercises work for you? Can you feel alot of difference when those are included in your exercises?

07-29-2005, 08:50 AM	#353
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Those compound exercise, even with little to no weight, take out 5x as much energy as any simple exercise with any amount of weight. Plus I feel a generally high level of energy throughout the day after doing them. Almost to the point where I feel subpar on days I don't do them.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-29-2005, 09:04 AM	#354
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Cool, I think I might add them into my routine. Have been thinking about it for a while... Thanks for the info Dale!

07-29-2005, 12:51 PM	#355
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Cleans-135x3, 185 3 sets of 2 Snatch Squat-115 4 sets of 6 2nd and 3rd sets were perfect, 1st and 4th were off. Push Jerk-135 4 sets of 4 Cardio-Elliptical for 30 minutes 4.03 miles 555 cals I can thank the 3/4 of a 16" pepperoni/onion/sausage Stromboli I ate last night for the extra .11 miles I went. Weight-208.9lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-02-2005, 07:20 AM	#356
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday CLeans- 135x3, 185 3 sets fo 2 Bench throw-70+bar 4 sets of 8 Snatch Squat-115 4 sets of 6 Cardio-Elliptical 30 minutes 4.2 miles, no idea on cals Well, I am feeling much better with the cleans and Snatch Squats, may bump the weight up next week. I worked out at a different gym so I think the distance may be off on the elliptical, although it was a LifeFitness elliptical, which I have been using all along, it is a different model.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-02-2005, 04:41 PM	#357
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Bench-135x8, 205x8, 225 3 sets of 4 Lat Pulldown-120x8, 180 3 sets of 8 Cardio-Elliptical for 30 minutes 3.77 miles, 490 cals Squat-135x4, 225 3 sets of 4 1-arm machine preacher curl-40x8, 45 2 sets of 8 Dip assist tri pushdown-110x12, 130x8, 130x7
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...