Dale Mabry's NASM OPT

**CowPimp** · 12-06-2005, 08:45 PM

I bet you'll pass in the 95th percentile. Rock on sir.

**Dale Mabry** · 12-07-2005, 11:19 AM

Yesterday-Felt like shit, only did heavy strength work.

Bench Press-285x4, 225x16, 10, 8
Bent Over Row-185x10, 225 4x4
DB Shoulder press-70s 4x4

Feel alot better today, I got fubared after the test on Saturday and haven't felt right since. It will be a bit before I drink again, taking the week off as a minimum.

**Dale Mabry** · 12-07-2005, 07:34 PM

Today-

Power-Full Recovery
Vertical Jumps- 4x4 got my finger over the rim for a couple.
1 leg hop to bench-4x4

Hypertrophy-60 sec RI
Hip flexion-80 3x12
Reverse Hypers-35 3x12

I retract the statement that I feel alot better, I still feel like shit, but my jumps were good. Go figure.

BigDyl · 12-07-2005, 07:45 PM

Quote:

Originally Posted by Dale Mabry

Yesterday-Felt like shit, only did heavy strength work.

Bench Press-285x4, 225x16, 10, 8
Bent Over Row-185x10, 225 4x4
DB Shoulder press-70s 4x4

Feel alot better today, I got fubared after the test on Saturday and haven't felt right since. It will be a bit before I drink again, taking the week off as a minimum.

Lookin' strong.

**Dale Mabry** · 12-08-2005, 01:54 PM

Today-

Power-RI Full recovery
Hang clean- 135 4x4
Bench throw-60+ 4x4

Hypertrophy-RI 30 sec
Lat Pulldown-150 3x12
Pec Deck-135 3x12
DB Curl-30s 3x12
Lat raise-20 3x12
Tri Pushdown-140 3x12

Did 6 form sprints

**Dale Mabry** · 12-09-2005, 06:53 PM

Today-

Strength-Full recovery
Squat-275 4x4
Step ups-40s 4x4

Endurance-RI 30 sec
Leg Extension-150 3x15
Leg Curl-150 3x15

**Dale Mabry** · 12-12-2005, 03:55 PM

Today-

Strength-Full Recovery
Bench Press-285x4, 225x17, 255 2x6
Bent Over Row-215 4x4
DB Shoulder Press-70s 4x4

Endurance-30 second RI
Lat Pulldown-120 3x15
Pec Flye Machine-105 3x15
DB Curls-25s 3x15
Lat Raises-15s 3x15
1 arm tri pushdown-35 3x15

Felt pretty strong even though I didn't eat before, I was busy.

**Dale Mabry** · 12-13-2005, 02:58 PM

Today-

Power-Full Recovery
Vertical Jumps- 4x4
1 Leg Hop to Bench (18")- 4x4

Hypertrophy-60 sec RI
Leg Extension-175 3x12
Leg Curl-175 3x12

4 Form Sprints

Felt pretty good, jumps were about the same as last week.

**Dale Mabry** · 12-15-2005, 04:35 PM

Today-

Power-Full Recovery
Power Cleans-135 4x4
Bench Throw-70+ 4x4

Hypertrophy-60 sec RI
Cable Row-135 3x12
Low Cable Flye-50s 3x12
Rear Delt Raise-120 3x12
Cable Hammer Curl-120 3x12
Reverse Grip Cable Pushdown-45 3x12

Cleans felt very explosive, me likes.

**P-funk** · 12-15-2005, 07:04 PM

how much longer on this program?

**Dale Mabry** · 12-15-2005, 09:25 PM

Prolly first of the year, I really need to look at some more explosive upper body stuff. I think I am going to change the flat bench, squats, Power Cleans and the step ups. So far I am looking at front squats, Power Snatch, and I will go from there.

I will unload for a week, then go through and test 1rm in the Bench, Squat, and Cleans. Maybe do vertical and broad jumps as well.

**CowPimp** · 12-17-2005, 09:39 AM

When do you get your exam results back?

Twin Peak · 12-17-2005, 09:57 AM

Is this log still going?

Christ.

What did I miss? Dale, can you sum up the last 14 months in 10 words or less?

**Dale Mabry** · 12-18-2005, 11:25 PM

Quote:

Originally Posted by Twin Peak

Is this log still going?

Christ.

What did I miss? Dale, can you sum up the last 14 months in 10 words or less?

Strength is going up pretty well.

Took the CSCS test.

I think the Activate is working nicely.

Need to switch shit up after Xmas.

We will be starting a contest like the one we did last year and I dominated.

**Jodi** · 12-19-2005, 12:01 AM

Thats more than 10 words................

Twin Peak · 12-19-2005, 06:15 AM

Seriously. You should have been able to summarize the last 6 years with that many words.

Thanks for the update though. So who is in this contest?

**Dale Mabry** · 12-19-2005, 10:15 AM

Anyone who wants in, except for you and Robboe. I don't think you guys could handle another beatdown like last year.

**Dale Mabry** · 12-19-2005, 07:44 PM

Quote:

Originally Posted by Twin Peak

Seriously. You should have been able to summarize the last 6 years with that many words.

I could always remove the small Activate plug to condense it.

Today-

Bench Press-290x4, 225x16, 255 2x6
Bent Over Row-215 3x4
Standing DB Shoulder Press-75s 3x4

Had to cut down a couple of sets and assistance stuff, i was running late.

**P-funk** · 12-19-2005, 08:37 PM

225 for 16 is alright man!

**Jodi** · 12-19-2005, 10:05 PM

Quote:

Originally Posted by Dale Mabry

Anyone who wants in, except for you and Robboe. I don't think you guys could handle another beatdown like last year.

When are you starting?

**Dale Mabry** · 12-19-2005, 10:09 PM

Quote:

Originally Posted by Jodi

When are you starting?

Jan 2nd, you in?

P-
I got it for 17 last week, I bumped up my heavy set this week and couldn't get the weight moving quickly this time so I crapped out early, just barely got the 16th up. I would really like to see where I could take it, but I don't want my higher rep strength to suffer. Unloading week is coming up, don't know what I am going to do. Then I need to figure out the following 4-6 weeks.

**Jodi** · 12-19-2005, 10:10 PM

Yeah, count me in

Why not, I need some motivation.

**Dale Mabry** · 12-19-2005, 10:11 PM

Good, I will bump the thread right before the holidays to get more peeps in, there is like 10 or so now.

**Jodi** · 12-19-2005, 10:12 PM

What post has the rules etc.....

**Dale Mabry** · 12-19-2005, 10:14 PM

I will find it.

Rocco32 · 12-20-2005, 11:47 AM

What kind of program are you doing Dale? I came in here to check out the competition and then remembered whose journal I'm in. I've marked you low priority

**Dale Mabry** · 12-20-2005, 10:57 PM

While you masturbate, I willdominate...this competition

Today-

Did some light cardio and light leg work, sprained my ankle this weekend so I took it light, should be fine for heavy leg day.

12-06-2005, 08:45 PM	#541
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I bet you'll pass in the 95th percentile. Rock on sir.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-07-2005, 11:19 AM	#542
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday-Felt like shit, only did heavy strength work. Bench Press-285x4, 225x16, 10, 8 Bent Over Row-185x10, 225 4x4 DB Shoulder press-70s 4x4 Feel alot better today, I got fubared after the test on Saturday and haven't felt right since. It will be a bit before I drink again, taking the week off as a minimum.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-07-2005, 07:34 PM	#543
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Power-Full Recovery Vertical Jumps- 4x4 got my finger over the rim for a couple. 1 leg hop to bench-4x4 Hypertrophy-60 sec RI Hip flexion-80 3x12 Reverse Hypers-35 3x12 I retract the statement that I feel alot better, I still feel like shit, but my jumps were good. Go figure.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-08-2005, 01:54 PM	#545
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Power-RI Full recovery Hang clean- 135 4x4 Bench throw-60+ 4x4 Hypertrophy-RI 30 sec Lat Pulldown-150 3x12 Pec Deck-135 3x12 DB Curl-30s 3x12 Lat raise-20 3x12 Tri Pushdown-140 3x12 Did 6 form sprints
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-09-2005, 06:53 PM	#546
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Strength-Full recovery Squat-275 4x4 Step ups-40s 4x4 Endurance-RI 30 sec Leg Extension-150 3x15 Leg Curl-150 3x15
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-12-2005, 03:55 PM	#547
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Strength-Full Recovery Bench Press-285x4, 225x17, 255 2x6 Bent Over Row-215 4x4 DB Shoulder Press-70s 4x4 Endurance-30 second RI Lat Pulldown-120 3x15 Pec Flye Machine-105 3x15 DB Curls-25s 3x15 Lat Raises-15s 3x15 1 arm tri pushdown-35 3x15 Felt pretty strong even though I didn't eat before, I was busy.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-13-2005, 02:58 PM	#548
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Power-Full Recovery Vertical Jumps- 4x4 1 Leg Hop to Bench (18")- 4x4 Hypertrophy-60 sec RI Leg Extension-175 3x12 Leg Curl-175 3x12 4 Form Sprints Felt pretty good, jumps were about the same as last week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-15-2005, 04:35 PM	#549
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Power-Full Recovery Power Cleans-135 4x4 Bench Throw-70+ 4x4 Hypertrophy-60 sec RI Cable Row-135 3x12 Low Cable Flye-50s 3x12 Rear Delt Raise-120 3x12 Cable Hammer Curl-120 3x12 Reverse Grip Cable Pushdown-45 3x12 Cleans felt very explosive, me likes.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-15-2005, 07:04 PM	#550
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	how much longer on this program?
	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

12-15-2005, 09:25 PM	#551
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Prolly first of the year, I really need to look at some more explosive upper body stuff. I think I am going to change the flat bench, squats, Power Cleans and the step ups. So far I am looking at front squats, Power Snatch, and I will go from there. I will unload for a week, then go through and test 1rm in the Bench, Squat, and Cleans. Maybe do vertical and broad jumps as well.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-17-2005, 09:39 AM	#552
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	When do you get your exam results back?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-17-2005, 09:57 AM	#553
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Is this log still going? Christ. What did I miss? Dale, can you sum up the last 14 months in 10 words or less?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

12-19-2005, 12:01 AM	#555
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Thats more than 10 words................
	Essence EFA

12-19-2005, 06:15 AM	#556
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Seriously. You should have been able to summarize the last 6 years with that many words. Thanks for the update though. So who is in this contest?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

12-19-2005, 10:15 AM	#557
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Anyone who wants in, except for you and Robboe. I don't think you guys could handle another beatdown like last year.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-19-2005, 08:37 PM	#559
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	225 for 16 is alright man!
	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

12-19-2005, 10:10 PM	#562
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Yeah, count me in Why not, I need some motivation.
	Essence EFA

12-19-2005, 10:11 PM	#563
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Good, I will bump the thread right before the holidays to get more peeps in, there is like 10 or so now.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-19-2005, 10:12 PM	#564
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	What post has the rules etc.....
	Essence EFA

12-19-2005, 10:14 PM	#565
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I will find it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-20-2005, 11:47 AM	#566
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	What kind of program are you doing Dale? I came in here to check out the competition and then remembered whose journal I'm in. I've marked you low priority
	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...

12-20-2005, 10:57 PM	#567
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	While you masturbate, I willdominate...this competition Today- Did some light cardio and light leg work, sprained my ankle this weekend so I took it light, should be fine for heavy leg day.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...