Dale Mabry's NASM OPT

**Dale Mabry** · 08-22-2005, 02:24 PM

Form on 225 was perfect, I was surprised, typically I have a break in form my first time trying a heavy weight. I too, need to work on arm speed as that is what got me on 235 today me thinks. The bar was definitely high enough.

**P-funk** · 08-22-2005, 02:27 PM

Quote:

Originally Posted by Dale Mabry

Form on 225 was perfect, I was surprised, typically I have a break in form my first time trying a heavy weight. I too, need to work on arm speed as that is what got me on 235 today me thinks. The bar was definitely high enough.

yea, I too had the same problem at 235 a week ago. Pulled it high enough but didn't get the elbows up fast enough. Had it on my chest but my elbows were still pointed down instead of straight head to seal the deal so to speak. I will get it next time though.

**Dale Mabry** · 08-22-2005, 02:32 PM

Quote:

Originally Posted by P-funk

yea, I too had the same problem at 235 a week ago. Pulled it high enough but didn't get the elbows up fast enough. Had it on my chest but my elbows were still pointed down instead of straight head to seal the deal so to speak. I will get it next time though.

That is exactly what happened to me. My second attempt was horrible though. I am guessing it was cuz I didn't just drop the weight on my first single attempt. How much does your coach recommend progressing by after each succesful lift early on in the progression. I was thinking 20 would be fine, but had I done 30 I may have gotten 235.

**P-funk** · 08-22-2005, 02:36 PM

Quote:

Originally Posted by Dale Mabry

That is exactly what happened to me. My second attempt was horrible though. I am guessing it was cuz I didn't just drop the weight on my first single attempt. How much does your coach recommend progressing by after each succesful lift early on in the progression. I was thinking 20 would be fine, but had I done 30 I may have gotten 235.

usually I go in 10kg jumps up to 100kgs (220). From there I go up in 5kg (11lb) jumps. At meets he has me go in 5kg jumps the whole way up until I am 5kg from my opening lift. He says, and I agree, that the smaller the jump the less you will feel the increase. Like he says "this isn't powerlifting. A 40-50lb increase can be achieved but with these lifts there is way more to think about as far as technique and concentration goes."

**Dale Mabry** · 08-22-2005, 02:46 PM

Hmmm, interesting, thanks.

**P-funk** · 08-22-2005, 03:15 PM

Quote:

Originally Posted by Dale Mabry

Hmmm, interesting, thanks.

I also only focus on those lifts in training though and take many many sets and reps before I get to the higher weight. That is just to work the form and speed etc...

For what it is worth, if you watch the bulgarians train or any professional team they will train for anywhere from 2-3hrs at a time and increase very small about 10kgs (22lbs) until they get to their max weights and then from there only up 5kgs or less like 200, 205, 207.5, 210, etc...

**Dale Mabry** · 08-24-2005, 11:31 AM

Yesterday

Bench-135x8, 205x8, 225x8, 225x6, 225x5 I have no idea why I added a set and had no idea until I just wrote it down.
Alterniating 1 arm lat pulldown (V Bar)-60x8, 80 3 sets of 8
Cable Lat Raise-40 3 sets of 8
1-arm cable hammer curl (No attachment)-50x8, 60x8, 60x8
Tri Pushdown (Dip Assist)-60x8, 80x8, 80x8

No cardio, and I have finally realized a loss of strength in bench, no biggie. I was also trying a new gym out, one I may be employed at in the future. I will do agility drills when I get home, and they will replace at least 2 elliptical trainer sessions.

**P-funk** · 08-24-2005, 11:33 AM

Quote:

Originally Posted by Dale Mabry

Yesterday

Bench-135x8, 205x8, 225x8, 225x6, 225x5 I have no idea why I added a set and had no idea until I just wrote it down.
Alterniating 1 arm lat pulldown (V Bar)-60x8, 80 3 sets of 8
Cable Lat Raise-40 3 sets of 8
1-arm cable hammer curl (No attachment)-50x8, 60x8, 60x8
Tri Pushdown (Dip Assist)-60x8, 80x8, 80x8

No cardio, and I have finally realized a loss of strength in bench, no biggie. I was also trying a new gym out, one I may be employed at in the future. I will do agility drills when I get home, and they will replace at least 2 elliptical trainer sessions.

maybe it is time to switch out the exercise of bench press for something else?

Could also be the new gym (contextual interference)>

Yanick · 08-24-2005, 03:17 PM

or the dieting and all the cardio crap?

Rocco32 · 08-25-2005, 06:09 AM

Looking good Dale. How often do you do the agility work and do you feel it's helped with your GPP and mobility?

**Dale Mabry** · 08-25-2005, 11:18 AM

I just did the agility last night, mostly ladder stuff. I like it and there is definitely a quick learning effect for me.

Yeah, I am going to revamp the workout, I have been doing this one for 4-6 weeks minimum so I will have to retool. This program was getting stale anyway.

I am thinking

Cleans 4 sets of 4
Push Jerk 4 sets of 4
Squat 4 sets of 6
Flye 2 sets of 10
DB Shoulder press 2 sets of 10
DB Curl 2 sets of 10

I will do this 3 times a week, varying intensity. I will start with very low intensity for the first couple of weeks, maybe 50% 1RM on Monday, 60% 1RM on Wed, 50% 1RM on Friday. I will hit up some plyos during this time. Then, I will slowly drop plyo volume and up the intensity of the resistance stuff. I'll throw Agility stuff on Tuesday/Thursday if I can take it. I just tested myself on some stuff so I will use those as baseline numbers. I think I have enough of a cardio base to do this so I will give em hell. I want to add the snatch in the mesocycle after this, but I want to have perfect form on a full week of cleans first.

Yanick · 08-25-2005, 12:50 PM

what's your goal with this particular program? are you still trying to drop weight?

**Dale Mabry** · 08-25-2005, 01:11 PM

Nah, when all is said and done at the end of this week I will be down to 200. I will maintain weight from there on out. The point of this period will be to see if I can get more speed/power to help increase my clean. I also want to see if I can get my vertical up by adding the plyos in. Once I finish this, I will try to work on speed, I finally have a nice place to test my 40 out and have someone to time it.

**Dale Mabry** · 08-25-2005, 01:53 PM

I just need to mention that I am doing POWER Cleans, not regular cleans. I must get lazy and don't write it and I just noticed it. I don't believe I will be doing regular cleans ever. Well, never say never, but they don't fit into what I am trying to do.

**Dale Mabry** · 08-29-2005, 09:26 AM

Well, I lifted Friday, but cannot remember the weights, I went light though.

Bent over Rows I think 4 sets of 8 with 135
Incline Flyes I think 35x8, 55x8, 65 2 sets of 8
Seated shoulder press, no back support 60x6, 60x6, 60x5

30 minutes elliptical.

I have planned out my next 3 weeks

Mondays
Power Cleans- 4x5
Squat-4x5
Incline Flye-3x10
Leg Curl-3x10
Bent over Row-3x10
Lat Raise- 2x10
DB Curl-2x10
Tri pushdown-2x10

Tuesdays
Jump and Reach-3x5
Double leg hop-3x20 yds
Alt Leg Bound-3x20 yds
Ladder
Icky Shuffle 2 sets
high knees 2-in 2 sets
Cones
Pro Agility

Wednesday
Same as Monday subtract 20lbs from core exercises, 10lbs for assistance

Thursday
Zig-zag hop 3 sets, 6 hops
1-leg hop 3x20yds
1-leg vertical jump 3x5
Agility ladder
Ali Shuffle 4 sets
Skater 4 sets
Cone
T-drill

Friday
Same as Monday, subtract 10lbs for core exercise, 10lbs for assistance.

I will be doing 5-10 20yd sprints on Monday, Wednesday, and Friday 6 or more hours before weights, and intensity will be 75% 1st week, 85% week 2, 100% week 3. I will also be increasing weights each week.

**P-funk** · 08-29-2005, 09:56 AM

why wont you do full squat cleans? Why only power cleans?

**Dale Mabry** · 08-29-2005, 11:34 AM

From what I have read, power cleans are more appropriate for improving vertical jump and other athletic movements. I think it is because you need to "throw" the bar higher with more explosive hip extension in order to complete the lift. I would prolly do them if I had a coach like you have, I don't feel really comfortable doing them without proper supervision even though, in theory, I know how to do them. Prolly same reason I don't do heavy snatches too much.

**P-funk** · 08-29-2005, 12:28 PM

Quote:

Originally Posted by Dale Mabry

From what I have read, power cleans are more appropriate for improving vertical jump and other athletic movements. I think it is because you need to "throw" the bar higher with more explosive hip extension in order to complete the lift. I would prolly do them if I had a coach like you have, I don't feel really comfortable doing them without proper supervision even though, in theory, I know how to do them. Prolly same reason I don't do heavy snatches too much.

yea, power cleans are just the partial ROM (going into only a quarter squat or less). I see what you are saying about doing them for the vertical specifically.

**Dale Mabry** · 08-30-2005, 11:14 AM

Yesterday

Power Clean 155lbs 4x5
Squat 275lbs 4x5
Bent over row 115lbs 3x10
Leg Curl 120lbsx10, 140lbs 2x10
Pec Flye machine 140lbs 3x10
DB Curl 35lbs 2x10
Lateral Raise 25lbs 2x10
Tri Pushdown 110lbsx10, 100lbsx8, This had one pulley and was 10x harder than the one at UPENN.

Good workout overall, these are the weights I should have started with. I recovered aerobically rather quickly, but my muscles are not accustomed to the 1 minute recovery during the assistance stuff.

I will prolly miss plyos today, I am driving to VT tonight to spend the week up there.

**P-funk** · 08-30-2005, 11:44 AM

I am ordering my CSCS stuff tonight with all the study guides and registering for the exam prep class. I will fill you in on the details when I get the material.

**P-funk** · 08-30-2005, 11:45 AM

oh and good workout.

**Dale Mabry** · 08-30-2005, 12:05 PM

Yeah, let me know, which set are you buying? I am going to sign up for it when I get back from VT. Are you an NSCA member? They jack that shit up to take the test $105 for non-members, I am guessing to pay for a membership. I am very psyched about this, I need to get out of this fucking job. Plus we can get shitfaced after the test.

One thing I have been told is that the material is exactly the same as what is covered in the practice tests, but the questions are worded in a way that you have to think it through for a while. Is that what your peeps have said?

Workout felt good, although I do feel DOMS coming in right now. I really need to start training the squat heavy more, which I should be able to do with aerobic training out. I may even wait a bit on the structured sprints until my body is accustomed to the heavy work days. I am also going to play fall co-ed league football so I decided I am just going to maintain weight for a while.

**P-funk** · 08-30-2005, 12:14 PM

Yea, a couple of my buddies are taking the test also. One of them is a big drinker so we can get extra shit faced.

My friend who has already taken the test told me that if you know the practice sheet you will do well.

Yes, I am a member.

**Dale Mabry** · 09-06-2005, 08:46 AM

Nice,

Well, I did a modified low intensity day over vacation on Last Wednesday, other than that just played a little tennis.

Wednesday 8/31-
Power Cleans-135 4x5
Squats-255 4x5
Bent over Rows-95 3x10
Leg Curls- 140 3x10
Pec Flye Machine-120 3x10

My weights were a little off since I had nothing to go by. Today I am going to up the cleans by 10lbs and squats by 5lbs from last Monday. Everything else will be touch and go.

**Dale Mabry** · 09-06-2005, 12:50 PM

Today

Power Cleans-165 4x5 -Felt easy, reduced rest period to 2:30
Squats-275 2x5, 285 2x5 275 felt easy, so I bumped it 10 anyway, initially didn't feel comfortable bumping it.
Bent Over Row-125 3x10
Leg Curl-135x10, 165x10, 195x10 -I had no idea what I had done last week
Pec Flye Machine-140x10, 165 2x10 -Different machine
Lat Raise-25 2x10
DB Curl 35 2x10
Tri Pushdown-140x10, 150x10 -Different machine from last week.

So, I continue to progress, I am now working out at PENN again so machine weights are off. I was happy with how easy the cleans and squats felt, it is so much better lifting in a familiar environment, I will be working out at PENN for a while so I have that going for me. They also got all new dumbbells and a new leg sled, plus there were a ton of ladies to look at between sets now that school is back.

08-22-2005, 02:24 PM	#391
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Form on 225 was perfect, I was surprised, typically I have a break in form my first time trying a heavy weight. I too, need to work on arm speed as that is what got me on 235 today me thinks. The bar was definitely high enough.
	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, 02:46 PM	#395
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Hmmm, interesting, thanks.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-24-2005, 11:31 AM	#397
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday Bench-135x8, 205x8, 225x8, 225x6, 225x5 I have no idea why I added a set and had no idea until I just wrote it down. Alterniating 1 arm lat pulldown (V Bar)-60x8, 80 3 sets of 8 Cable Lat Raise-40 3 sets of 8 1-arm cable hammer curl (No attachment)-50x8, 60x8, 60x8 Tri Pushdown (Dip Assist)-60x8, 80x8, 80x8 No cardio, and I have finally realized a loss of strength in bench, no biggie. I was also trying a new gym out, one I may be employed at in the future. I will do agility drills when I get home, and they will replace at least 2 elliptical trainer sessions.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-24-2005, 03:17 PM	#399
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	or the dieting and all the cardio crap?
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

08-25-2005, 06:09 AM	#400
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Looking good Dale. How often do you do the agility work and do you feel it's helped with your GPP and mobility?
	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...

08-25-2005, 11:18 AM	#401
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I just did the agility last night, mostly ladder stuff. I like it and there is definitely a quick learning effect for me. Yeah, I am going to revamp the workout, I have been doing this one for 4-6 weeks minimum so I will have to retool. This program was getting stale anyway. I am thinking Cleans 4 sets of 4 Push Jerk 4 sets of 4 Squat 4 sets of 6 Flye 2 sets of 10 DB Shoulder press 2 sets of 10 DB Curl 2 sets of 10 I will do this 3 times a week, varying intensity. I will start with very low intensity for the first couple of weeks, maybe 50% 1RM on Monday, 60% 1RM on Wed, 50% 1RM on Friday. I will hit up some plyos during this time. Then, I will slowly drop plyo volume and up the intensity of the resistance stuff. I'll throw Agility stuff on Tuesday/Thursday if I can take it. I just tested myself on some stuff so I will use those as baseline numbers. I think I have enough of a cardio base to do this so I will give em hell. I want to add the snatch in the mesocycle after this, but I want to have perfect form on a full week of cleans first.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-25-2005, 12:50 PM	#402
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	what's your goal with this particular program? are you still trying to drop weight?
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

08-25-2005, 01:11 PM	#403
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Nah, when all is said and done at the end of this week I will be down to 200. I will maintain weight from there on out. The point of this period will be to see if I can get more speed/power to help increase my clean. I also want to see if I can get my vertical up by adding the plyos in. Once I finish this, I will try to work on speed, I finally have a nice place to test my 40 out and have someone to time it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-25-2005, 01:53 PM	#404
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I just need to mention that I am doing POWER Cleans, not regular cleans. I must get lazy and don't write it and I just noticed it. I don't believe I will be doing regular cleans ever. Well, never say never, but they don't fit into what I am trying to do.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-29-2005, 09:26 AM	#405
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Well, I lifted Friday, but cannot remember the weights, I went light though. Bent over Rows I think 4 sets of 8 with 135 Incline Flyes I think 35x8, 55x8, 65 2 sets of 8 Seated shoulder press, no back support 60x6, 60x6, 60x5 30 minutes elliptical. I have planned out my next 3 weeks Mondays Power Cleans- 4x5 Squat-4x5 Incline Flye-3x10 Leg Curl-3x10 Bent over Row-3x10 Lat Raise- 2x10 DB Curl-2x10 Tri pushdown-2x10 Tuesdays Jump and Reach-3x5 Double leg hop-3x20 yds Alt Leg Bound-3x20 yds Ladder Icky Shuffle 2 sets high knees 2-in 2 sets Cones Pro Agility Wednesday Same as Monday subtract 20lbs from core exercises, 10lbs for assistance Thursday Zig-zag hop 3 sets, 6 hops 1-leg hop 3x20yds 1-leg vertical jump 3x5 Agility ladder Ali Shuffle 4 sets Skater 4 sets Cone T-drill Friday Same as Monday, subtract 10lbs for core exercise, 10lbs for assistance. I will be doing 5-10 20yd sprints on Monday, Wednesday, and Friday 6 or more hours before weights, and intensity will be 75% 1st week, 85% week 2, 100% week 3. I will also be increasing weights each week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-29-2005, 09:56 AM	#406
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	why wont you do full squat cleans? Why only power cleans?
	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

08-29-2005, 11:34 AM	#407
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	From what I have read, power cleans are more appropriate for improving vertical jump and other athletic movements. I think it is because you need to "throw" the bar higher with more explosive hip extension in order to complete the lift. I would prolly do them if I had a coach like you have, I don't feel really comfortable doing them without proper supervision even though, in theory, I know how to do them. Prolly same reason I don't do heavy snatches too much.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-30-2005, 11:14 AM	#409
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday Power Clean 155lbs 4x5 Squat 275lbs 4x5 Bent over row 115lbs 3x10 Leg Curl 120lbsx10, 140lbs 2x10 Pec Flye machine 140lbs 3x10 DB Curl 35lbs 2x10 Lateral Raise 25lbs 2x10 Tri Pushdown 110lbsx10, 100lbsx8, This had one pulley and was 10x harder than the one at UPENN. Good workout overall, these are the weights I should have started with. I recovered aerobically rather quickly, but my muscles are not accustomed to the 1 minute recovery during the assistance stuff. I will prolly miss plyos today, I am driving to VT tonight to spend the week up there.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-30-2005, 11:44 AM	#410
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I am ordering my CSCS stuff tonight with all the study guides and registering for the exam prep class. I will fill you in on the details when I get the material.
	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

08-30-2005, 11:45 AM	#411
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	oh and good workout.
	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

08-30-2005, 12:05 PM	#412
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, let me know, which set are you buying? I am going to sign up for it when I get back from VT. Are you an NSCA member? They jack that shit up to take the test $105 for non-members, I am guessing to pay for a membership. I am very psyched about this, I need to get out of this fucking job. Plus we can get shitfaced after the test. One thing I have been told is that the material is exactly the same as what is covered in the practice tests, but the questions are worded in a way that you have to think it through for a while. Is that what your peeps have said? Workout felt good, although I do feel DOMS coming in right now. I really need to start training the squat heavy more, which I should be able to do with aerobic training out. I may even wait a bit on the structured sprints until my body is accustomed to the heavy work days. I am also going to play fall co-ed league football so I decided I am just going to maintain weight for a while.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-30-2005, 12:14 PM	#413
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Yea, a couple of my buddies are taking the test also. One of them is a big drinker so we can get extra shit faced. My friend who has already taken the test told me that if you know the practice sheet you will do well. Yes, I am a member.
	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

09-06-2005, 08:46 AM	#414
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Nice, Well, I did a modified low intensity day over vacation on Last Wednesday, other than that just played a little tennis. Wednesday 8/31- Power Cleans-135 4x5 Squats-255 4x5 Bent over Rows-95 3x10 Leg Curls- 140 3x10 Pec Flye Machine-120 3x10 My weights were a little off since I had nothing to go by. Today I am going to up the cleans by 10lbs and squats by 5lbs from last Monday. Everything else will be touch and go.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-06-2005, 12:50 PM	#415
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Power Cleans-165 4x5 -Felt easy, reduced rest period to 2:30 Squats-275 2x5, 285 2x5 275 felt easy, so I bumped it 10 anyway, initially didn't feel comfortable bumping it. Bent Over Row-125 3x10 Leg Curl-135x10, 165x10, 195x10 -I had no idea what I had done last week Pec Flye Machine-140x10, 165 2x10 -Different machine Lat Raise-25 2x10 DB Curl 35 2x10 Tri Pushdown-140x10, 150x10 -Different machine from last week. So, I continue to progress, I am now working out at PENN again so machine weights are off. I was happy with how easy the cleans and squats felt, it is so much better lifting in a familiar environment, I will be working out at PENN for a while so I have that going for me. They also got all new dumbbells and a new leg sled, plus there were a ton of ladies to look at between sets now that school is back.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...