Dale Mabry's NASM OPT

Yanick · 08-05-2005, 10:14 PM

Quote:

Originally Posted by Dale Mabry

Yan-I was training for Survivor, I applied and did not get on. There were days I was taking in less than 500 cals and it fucking sucked, but I still rocked the cardio. A bench hrow is done on a counterbalanced smith machine, you bring the weight down to within 1-inch of your chest and explode up to the point where you throw the weight. I found that these actually kill your bench because you rarely get to work that 1st inch of your chest. My tris got stronger than they ever have, though, and on sub-maintanence cals.

lmao, thats awesome. i never watched that shit, but i would've tuned in every time if i knew you were gonna on there. Thats some crazy shit, 500kcals and still pumping out cardio...your crazy bro, i salute you!

bench throws sound a bit scary, i'm way too uncoordinated for that shit, i would definitely wind up knocking all of my teeth out lol.

**Dale Mabry** · 08-06-2005, 04:32 PM

Yeah, I used to be pretty fucking uncoordinated, it had to stop, I was spraining my ankle just walking down the street. Now even intoxicated I feel stable.

**Dale Mabry** · 08-08-2005, 01:08 PM

Today-Felt really fucking strong.

Cleans-135x3, 195 3 sets of 2-Form is getting better and better every day.
Snatch Squat-115 4 sets of 6-Last 3 sets were perfect, 1st set is always fucked up
Push Jerk-155 4 sets of 2

Cardio-Elliptical 30 minutes
3.92 miles 540 kcals

Cardio was done at UPENN again, it is so much easier to do cardio on these machines, but the mileage output does not show that. Very frustrating.

Weight-209.5lbs, and my tummy was filled with delicious chinese food from last night.

**Dale Mabry** · 08-09-2005, 02:31 PM

Today- Again, felt ridiculous strong for being on a cut

Bench Press-135x10, 205x8, 225 2 sets of 8
Lat Pulldown-120x10, 180x8, 195 2 sets of 8
DB Shoulder press-45x8, 65 2 sets of 6
1-arm machine preacher curl-40x8, 50 2 sets of 8
1-arm cable tri extension-45x8, 55 2 sets of 8
Reverse Hypers-no weightx10, 30 2 sets of 12

Cardio-Elliptical 30 minutes
3.79 miles no idea on cals.

I have no idea why I feel so strong, I am at a major caloric deficit but my weights keep going up. I was reading about IGF-1 and how it is stored in adipose tissue, maybe that has something to do with it and the fact that I am doing cardio at a rate with high lactic acid immediately following weights which should mean GH is higher and lipolysis is greater. Who knows, I got so much shit to do I will figure it out later.

**Dale Mabry** · 08-11-2005, 02:06 PM

Today-

Cleans-135x3, 195x2, 205 2 sets of 2
Snatch Squat-115 3 sets of 6, 125x6
Push Jerk-155 4 sets of 2.

Cardio-Elliptical 30 minutes
4.02 miles 553 kcals

The first rep on the first set of cleans at 205lbs was great, the other reps sucked but I perservered. I will prolly stay at 195 til I am used to that. Snatch squats I will prolly keep at 125, Push Jerks were great and I will stay at 155.

**Dale Mabry** · 08-12-2005, 12:41 PM

I am taking the day off, but am posting weight and measurements. The weight is as of yesterday, the measurements were this morning.

Weight-206.7lbs

Circumferences

Shoulders-50"
Chest-44 3/8"
Bis-16"
Forearms-13"
Abdomen-31 5/8"
Waist-33"
Thigh-24"
Calf-16 1/8"

**P-funk** · 08-12-2005, 08:08 PM

measurments look good dale. what is your height?

**Dale Mabry** · 08-16-2005, 08:51 AM

5'11"

Yesterday

Cleans-135x3, 195 3 sets of 2, Felt extremely light
Snatch Squats-125 4 sets of 6
Push Jerk-155 4 sets of 6

Cardio-Elliptical 30 minutes
3.83 miles 530 kcals

Yanick · 08-16-2005, 10:58 AM

are you still eating like a woman dale?

**Dale Mabry** · 08-16-2005, 11:08 AM

I am still eating that way 4 days out of the week, getting a little less than 2000kcals. The other 3 days , Wed Sat and Sun, I give myself free reign. Weight loss is good, I think I am down another pound or 2, I will check today. I am teetering around 205, haven't been under that for 2-3 years. Definitely not since M1T and the juices. I feel that I have the same level of definition now at 205 as I did at 190.

**P-funk** · 08-16-2005, 11:27 AM

basically near starvation for 4 days followed by 3 days of chaos. I have done that before and it worked surprisingly well.

**Dale Mabry** · 08-16-2005, 11:32 AM

Yeah, it works pretty well for me too. Although, Funk, I imagine some people in Africa may take umbrage to you saying 1800 cals is starvation.

Yanick · 08-16-2005, 11:59 AM

hey that sounds like a good idea, i might have to steal that from you next time i get the urge to drop some fat.

africa, fuck that the women at work eat like 1000/day, i wanna slap em all.

**Dale Mabry** · 08-16-2005, 12:11 PM

I find having the Cheats on the days I mentioned allows me to store enough glycoen to power my workouts, and I am hammering cardio hard. I will prolly drop Sunday if I hit a plateau.

**Dale Mabry** · 08-17-2005, 12:10 PM

Yesterday

Bench-135x8, 205x8, 225x8, 225x7. I should have had 8 on the last set, I hit the rack on 3 reps. I felt like I could get 10 on the 3rd set.
Cable Row (V-bar)-120x8, 180 3 sets of 8
Lat raise-30 3 sets of 8
DB Curl-50x8, 50x8
Cable tri extension-180 2 sets of 8

Cardio-Elliptical 20 minutes
2.60 miles ???cals

Weight-204.2 lbs

**P-funk** · 08-17-2005, 12:12 PM

How low do you want the weight to go?

**Dale Mabry** · 08-17-2005, 12:20 PM

I was thinking 200 on a full stomach, but my vertical jumped up 3 more inches with only olympic lifts, so who knows. I will prolly cheat tonight, but don't know where, thinking Hooters

, but in diet mode I can't eat many of their wings, too greasy and my gut churns.

My initial goal was to hit 200 by October 1st so I guess I shoud reassess if 200 is my final resting point or not. I honestly expected to get slapped in the face with a longer plateau at 208 but it only lasted like 4 days, I expected at least 2 weeks. Strength actually seems to be going up on my BB-type training days so I will continue what I am doing for a couple of weeks minimum. Rather than take a whole week off, I may just drop a Friday every other week.

I have no idea what is going on, but I feel incredible, stronger, and my hair is growing at a ridiculous rate, maybe I am hitting puberty finally. Only thing I don't like is that all of a sudden I need a 45 minute nap at 6pm everyday which takes up 1.5 Seinfeld episodes.

**P-funk** · 08-17-2005, 12:23 PM

it is the olympic lifts. they make your body do weird things.

**Dale Mabry** · 08-17-2005, 12:34 PM

Quote:

Originally Posted by P-funk

it is the olympic lifts. they make your body do weird things.

I guess so, I have never experienced gains in strength during a cut regardless of whether I was starting the cut at peak strength or not. I am typically heavily affected by even the slightest drop in cals. I am taking ephedrine/caffeine/rhodiola, but I have taken them before on a cut and not gained strength, especially with the amount and intensity of cardio I am doing. It seems to have happened since I dropped my reps on the oly lifts down to what would be considered normal (2-3) and upped the weight.

**Dale Mabry** · 08-18-2005, 12:00 PM

I am re-invoking the recovery journal because my sleep has been restless. BP was 120/60 and resting pulse was 60bpm so those are ok. I am a bit irritable and my appetite has been non-existant, plus the weight just keeps falling off and it shouldn't. I will prolly just do my oly stuff today with no cardio. Then I will take tomorrow off..

Hours of sleep- 4
Sleep quality- 3
Sleep interrupted- 7.5
Muscle soreness- 1
Joint soreness- 0
General fatigue- 5
Desire to train- 6
Motivation- 6
Morning HR- didn't do
Bodyweight- 204.2

**P-funk** · 08-18-2005, 01:25 PM

Did you get that recovery idea from the book "core performance" by mark verstagen. I believe that he advises something similiar.

**Dale Mabry** · 08-19-2005, 08:25 AM

Quote:

Originally Posted by P-funk

Did you get that recovery idea from the book "core performance" by mark verstagen. I believe that he advises something similiar.

I think it was from High Performance Sport Conditioning by Bill Foran.

I feel fucking incredible today and have a few thank yous.

Thank you to Otter Creek and Sea Dog for brewing some mighty fine beer.

Thank you to Cherry Hill Pizza, without your house special pizza and wings none of this would have been possible.

A collaborative thank you to the Dave Matthews Band and Ben & Jerry's. Your Magic Brownies flavored ice cream was a staple to my recovery.

I would also like to thank wiener dog for not waking my ass up this morning. You live another day in thanks.

Yanick · 08-19-2005, 08:38 AM

Quote:

Originally Posted by Dale Mabry

I think it was from High Performance Sport Conditioning by Bill Foran.

I feel fucking incredible today and have a few thank yous.

Thank you to Otter Creek and Sea Dog for brewing some mighty fine beer.

Thank you to Cherry Hill Pizza, without your house special pizza and wings none of this would have been possible.

A collaborative thank you to the Dave Matthews Band and Ben & Jerry's. Your Magic Brownies flavored ice cream was a staple to my recovery.

I would also like to thank wiener dog for not waking my ass up this morning. You live another day in thanks.

LMAO, sounds like a fun night.

**Dale Mabry** · 08-19-2005, 08:13 PM

Quote:

Originally Posted by Yanick

LMAO, sounds like a fun night.

I couldn't complain.

**Dale Mabry** · 08-22-2005, 01:23 PM

Today

Cleans-135x2, 185x1, 205x1, 225x1, Failed twice at 235, couldn't get my hips or eplbows under the bar. Had I skipped 225 I prolly woulda had it.
Snatch Squat-135 3 sets of 6, only got 4 on my last set.
Push Press-155 4 sets of 2

Cardio-Elliptical level 3 for 20 minutes
3.56 miles 288 cals

During my little hiatus they got all new LifeFitness Elliptical trainers, so i can't compare what I did today to anything previously.

**P-funk** · 08-22-2005, 01:23 PM

did you test your vertical?

08-06-2005, 04:32 PM	#362
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I used to be pretty fucking uncoordinated, it had to stop, I was spraining my ankle just walking down the street. Now even intoxicated I feel stable.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-08-2005, 01:08 PM	#363
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today-Felt really fucking strong. Cleans-135x3, 195 3 sets of 2-Form is getting better and better every day. Snatch Squat-115 4 sets of 6-Last 3 sets were perfect, 1st set is always fucked up Push Jerk-155 4 sets of 2 Cardio-Elliptical 30 minutes 3.92 miles 540 kcals Cardio was done at UPENN again, it is so much easier to do cardio on these machines, but the mileage output does not show that. Very frustrating. Weight-209.5lbs, and my tummy was filled with delicious chinese food from last night.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-09-2005, 02:31 PM	#364
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Again, felt ridiculous strong for being on a cut Bench Press-135x10, 205x8, 225 2 sets of 8 Lat Pulldown-120x10, 180x8, 195 2 sets of 8 DB Shoulder press-45x8, 65 2 sets of 6 1-arm machine preacher curl-40x8, 50 2 sets of 8 1-arm cable tri extension-45x8, 55 2 sets of 8 Reverse Hypers-no weightx10, 30 2 sets of 12 Cardio-Elliptical 30 minutes 3.79 miles no idea on cals. I have no idea why I feel so strong, I am at a major caloric deficit but my weights keep going up. I was reading about IGF-1 and how it is stored in adipose tissue, maybe that has something to do with it and the fact that I am doing cardio at a rate with high lactic acid immediately following weights which should mean GH is higher and lipolysis is greater. Who knows, I got so much shit to do I will figure it out later.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-11-2005, 02:06 PM	#365
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Cleans-135x3, 195x2, 205 2 sets of 2 Snatch Squat-115 3 sets of 6, 125x6 Push Jerk-155 4 sets of 2. Cardio-Elliptical 30 minutes 4.02 miles 553 kcals The first rep on the first set of cleans at 205lbs was great, the other reps sucked but I perservered. I will prolly stay at 195 til I am used to that. Snatch squats I will prolly keep at 125, Push Jerks were great and I will stay at 155.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-12-2005, 12:41 PM	#366
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am taking the day off, but am posting weight and measurements. The weight is as of yesterday, the measurements were this morning. Weight-206.7lbs Circumferences Shoulders-50" Chest-44 3/8" Bis-16" Forearms-13" Abdomen-31 5/8" Waist-33" Thigh-24" Calf-16 1/8"
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-12-2005, 08:08 PM	#367
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	measurments look good dale. what is your height?
	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

08-16-2005, 08:51 AM	#368
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	5'11" Yesterday Cleans-135x3, 195 3 sets of 2, Felt extremely light Snatch Squats-125 4 sets of 6 Push Jerk-155 4 sets of 6 Cardio-Elliptical 30 minutes 3.83 miles 530 kcals
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-16-2005, 10:58 AM	#369
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	are you still eating like a woman dale?
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-16-2005, 11:08 AM	#370
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am still eating that way 4 days out of the week, getting a little less than 2000kcals. The other 3 days , Wed Sat and Sun, I give myself free reign. Weight loss is good, I think I am down another pound or 2, I will check today. I am teetering around 205, haven't been under that for 2-3 years. Definitely not since M1T and the juices. I feel that I have the same level of definition now at 205 as I did at 190.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-16-2005, 11:27 AM	#371
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	basically near starvation for 4 days followed by 3 days of chaos. I have done that before and it worked surprisingly well.
	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

08-16-2005, 11:32 AM	#372
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, it works pretty well for me too. Although, Funk, I imagine some people in Africa may take umbrage to you saying 1800 cals is starvation.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-16-2005, 11:59 AM	#373
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	hey that sounds like a good idea, i might have to steal that from you next time i get the urge to drop some fat. africa, fuck that the women at work eat like 1000/day, i wanna slap em all.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-16-2005, 12:11 PM	#374
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I find having the Cheats on the days I mentioned allows me to store enough glycoen to power my workouts, and I am hammering cardio hard. I will prolly drop Sunday if I hit a plateau.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-17-2005, 12:10 PM	#375
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday Bench-135x8, 205x8, 225x8, 225x7. I should have had 8 on the last set, I hit the rack on 3 reps. I felt like I could get 10 on the 3rd set. Cable Row (V-bar)-120x8, 180 3 sets of 8 Lat raise-30 3 sets of 8 DB Curl-50x8, 50x8 Cable tri extension-180 2 sets of 8 Cardio-Elliptical 20 minutes 2.60 miles ???cals Weight-204.2 lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-17-2005, 12:12 PM	#376
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	How low do you want the weight to go?
	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

08-17-2005, 12:20 PM	#377
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I was thinking 200 on a full stomach, but my vertical jumped up 3 more inches with only olympic lifts, so who knows. I will prolly cheat tonight, but don't know where, thinking Hooters , but in diet mode I can't eat many of their wings, too greasy and my gut churns. My initial goal was to hit 200 by October 1st so I guess I shoud reassess if 200 is my final resting point or not. I honestly expected to get slapped in the face with a longer plateau at 208 but it only lasted like 4 days, I expected at least 2 weeks. Strength actually seems to be going up on my BB-type training days so I will continue what I am doing for a couple of weeks minimum. Rather than take a whole week off, I may just drop a Friday every other week. I have no idea what is going on, but I feel incredible, stronger, and my hair is growing at a ridiculous rate, maybe I am hitting puberty finally. Only thing I don't like is that all of a sudden I need a 45 minute nap at 6pm everyday which takes up 1.5 Seinfeld episodes.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-17-2005, 12:23 PM	#378
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	it is the olympic lifts. they make your body do weird things.
	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

08-18-2005, 12:00 PM	#380
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am re-invoking the recovery journal because my sleep has been restless. BP was 120/60 and resting pulse was 60bpm so those are ok. I am a bit irritable and my appetite has been non-existant, plus the weight just keeps falling off and it shouldn't. I will prolly just do my oly stuff today with no cardio. Then I will take tomorrow off.. Hours of sleep- 4 Sleep quality- 3 Sleep interrupted- 7.5 Muscle soreness- 1 Joint soreness- 0 General fatigue- 5 Desire to train- 6 Motivation- 6 Morning HR- didn't do Bodyweight- 204.2
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-18-2005, 01:25 PM	#381
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Did you get that recovery idea from the book "core performance" by mark verstagen. I believe that he advises something similiar.
	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

08-22-2005, 01:23 PM	#385
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Cleans-135x2, 185x1, 205x1, 225x1, Failed twice at 235, couldn't get my hips or eplbows under the bar. Had I skipped 225 I prolly woulda had it. Snatch Squat-135 3 sets of 6, only got 4 on my last set. Push Press-155 4 sets of 2 Cardio-Elliptical level 3 for 20 minutes 3.56 miles 288 cals During my little hiatus they got all new LifeFitness Elliptical trainers, so i can't compare what I did today to anything previously.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-22-2005, 01:23 PM	#386
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	did you test your vertical?
	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