Dale Mabry's NASM OPT

**Dale Mabry** · 12-06-2004, 07:54 PM

Quote:

Originally Posted by PreMier

Yea.. Dale has killer symmetry.

You should have seen me in high school, I was just a set of legs with a bunch of other shit thrown on top of it.

On top of that my left calf was at least an inch smaller than my right because I ripped it open when I was but a wee lad.

My calves are actually a little weird, they are very wide. There is a pic in my album I think.

PreMier · 12-06-2004, 07:59 PM

Yea, I saw the pic. Were you overweight when you were younger?

**Dale Mabry** · 12-06-2004, 08:31 PM

No, just thick-legged. I wrestled 171 my senior year. I did get a little fat right after graduation, but that went away quickly.

**Dale Mabry** · 12-07-2004, 10:17 AM

I went at 7:30am, ugghhh.

Same Warm up 1 time through-It seems as though my cold has not completely gone away.

Tuck jumps 2x10
In depth jumps from 8 inches 2x10
Standing Long Jump 1x10
Frontal bounds 1x10 each side
Lateral bounds 2x10
45 degree angle push up 4x10

Didn't get anything else, I was running really late for work. I also forgot to mention that the outside edge of my left foot was killing me last week, I think from doing the plyos on the gym floor. This week I did them on a mat in our multi-purpose room and it seems fine, only problem is that the mat slides when I jump in any way other than straight up. This is why I changed some things. I am going to have to look into using one of the aerobics rooms.

Weight was 218.9 after eating like a pig last night.

Luke9583 · 12-07-2004, 10:56 AM

Why 45 degree push ups?

**Dale Mabry** · 12-07-2004, 01:23 PM

What they are is where I stand vertical, drop down on to a decline push up bench with handles that puts me at 45 degrees, catch the little handles and decelerate til my chest touches the bar, then explode back up to vertical. It is actually a good substitute for med ball passes if you keep your core tight.

Robboe · 12-07-2004, 05:11 PM

What sort of split do you employ, Dale?

**Dale Mabry** · 12-07-2004, 05:33 PM

Right now it is

Monday-Chest/back/Shoulders
Tuesday-plyos
Wednesday-Bis/Tris
Thursday-Plyos
Friday-Legs/Shoulders

I was originally going to do just legs on Friday, but once I realized my shoulders were lagging so much I decided to hammer them for the next few weeks.

Luke9583 · 12-08-2004, 05:49 AM

Quote:

Originally Posted by Dale Mabry

What they are is where I stand vertical, drop down on to a decline push up bench with handles that puts me at 45 degrees, catch the little handles and decelerate til my chest touches the bar, then explode back up to vertical. It is actually a good substitute for med ball passes if you keep your core tight.

Sounds like fun!

**Dale Mabry** · 12-08-2004, 11:03 AM

Same warm up 2 times thru

Sagittal Plane
lying DB tri extension 20x12, 25x10, 30 2 sets of 8
DB curl 30x12, 40x10, 50 2 sets of 8

Transverse Plane
Cable Tri extension 40x12, 45x10, 55x8, 55x6
Cable Curl 40x12, 50x10, 55 2 sets of 8

Cable Twist
40x15, 50 2 sets of 15

EDIT: I weighed in at 221.1 today. I guess this just shows how easily I can put on the weight.

Luke9583 · 12-08-2004, 11:09 AM

You've got some big guns Dale

Robboe · 12-09-2004, 09:17 AM

Quote:

Originally Posted by Dale Mabry

Same warm up 2 times thru

Sagittal Plane
lying DB tri extension 20x12, 25x10, 30 2 sets of 8
DB curl 30x12, 40x10, 50 2 sets of 8

Transverse Plane
Cable Tri extension 40x12, 45x10, 55x8, 55x6
Cable Curl 40x12, 50x10, 55 2 sets of 8

Cable Twist
40x15, 50 2 sets of 15

EDIT: I weighed in at 221.1 today. I guess this just shows how easily I can put on the weight.

What's this sagittal/transverse business all about?

**Dale Mabry** · 12-09-2004, 10:00 AM

Quote:

Originally Posted by TCD

What's this sagittal/transverse business all about?

I am trying to employ the Optimum performance training method. This method changes a shitload of different variables, plane of motion being one of them. So I figured that with exercises such as curls and tri extensons that are nearly exclusive to the sagittal plane in BB-type training, I would try to hit the other planes off and on.

Robboe · 12-09-2004, 01:04 PM

Ooooookay.

Sooooo what does sagittal and transverse actually mean?

**Dale Mabry** · 12-09-2004, 03:13 PM

Oh, I didn't know that is what you were asking. They are anatomical planes, the sagittal plane splits the body into right and left halves, the transverse plane splits the body into upper and lower parts and the frontal plane splits the body into front and back portions. For example, standing DB curls would be motion in the sagittal plane, Cable curls where you are mimicking the front double bi pose is frontal plane, and transverse plane would be where your elbow is at shoulder level and you are curling towards your throat. Different joint angles/kinematics because you are using different stabilizers and the lever arm changes. Prolly overkill with regards to BBing, but I wanted to see if this program based on performance would translate into size differences.

Oh, WRT my training, I took today off to play football. I did a few box jumps when I was finished, but no structured plyometrics.

**Dale Mabry** · 12-13-2004, 12:59 PM

Ok, so I hit the gym today, progress is being made.

same Warm up 2 times through

Flat Bench-135x8, 205x10, 225x8, 225x7
DB Rows-70x8, 85x8, 100x8, 100x8
Incline Flye-40x8, 60x8, 60x8-Some dick hogged the 50's
Lat Pulldown-120x8, 150x8, 180x8, 210x6
DB Shoulder Press-40x8, 55x8, 65x6
Rear Delt raise (machine)-75x8, 120x8, 150x6

Played around with single leg squats, got 1 set of 4, ass to heel, and 1 set of 5, ass to heel, no balance assistance.

**Dale Mabry** · 12-15-2004, 09:55 AM

Same Warm up 2 times through

DB Curls-35x10, 45x10, 55x8
DB lying tri extension-20x10, 25x10, 30x8
1 arm preacher curl (Machine)-30x10, 40x10, 50x8
Single-arm tri-pushdown (On dip-assisted machine) -40x10, 60x10, 80x8

**Dale Mabry** · 12-17-2004, 09:54 AM

Today OI did legs for the first time in at least a month, prolly 2.

Same warm-up, minus the crossover squats, 2 times through.

Squats (Ass to floor)-135x8, 225x8, 275x8, 315 2 sets of 6
Leg Curl-120x8, 165x8, 210x8, 255x8

Rocco32 · 12-17-2004, 09:57 AM

Quote:

Originally Posted by Dale Mabry

On dip-assisted machine

Does that mean they assist the "Dip"?

**CowPimp** · 12-17-2004, 10:19 AM

Pretty nice squats, especially for not hitting legs for a while.

**Dale Mabry** · 12-17-2004, 10:57 AM

Quote:

Originally Posted by rock4832

Does that mean they assist the "Dip"?

You know the machine that you use when you are too much of a pussy to be able to do dips or pull ups on your own? Wait, what am I thinking, of course you do.

I do pushdowns on the portion where you would put your knees on with an open hand.

Cow Pimp-Yeah, I didn't think I would go over 275, but I said what the hell. Apparently the plyos I was doing maintained some semblance of leg strength, I hadn't gone over 225 since April.

**Dale Mabry** · 12-20-2004, 06:44 AM

Arms 16 5/8"
Shoulders 52"
Chest unflexed 44 1/2"
Abdomen 34 3/4"
Hips 38 5/8"
Thigh unflexed 25 1/4" 25 1/2"
Calf Unflexed 16 7/8" 17"

Skinfolds
Chest 6mm
Abdomen 25mm
Thigh 6mm

Weight-225 last friday

I don't know what the deal is, I feel fat as shit and my abdomen skinfold stays the same, I guess it is just from all the extra chow in my gut. I am happy with the growth elsewhere, though. I put on alot in the past 3-4 weeks, hope to get a little bigger before the cut.

PreMier · 12-20-2004, 03:26 PM

Damn Dale.. when do we get updated pics? Or will they be in a thread over on Avant?

Robboe · 12-20-2004, 06:06 PM

Quote:

Originally Posted by Dale Mabry

I don't know what the deal is, I feel fat as shit

I know this feeling. However, at other times, i don't feel too bad.

All i'll say is that i've had a very good time getting to this state, so i don't mind so much.

**Dale Mabry** · 12-20-2004, 09:20 PM

Here was today, I lifted at 2pm

Same warm-up 1 times thru

Lat Pulldown-120x8, 165x8, 210 2 sets of 8
Incline Bench-135x8, 185 3 sets of 7
Cable Row w/rope attachment-105x8, 165x8, 195 2 sets of 6
Pec Deck-105x8, 135x8, 165x8, 180x8
Hammer Strength behind the neck press-150x8, 190x8, 240x5
Cabe Lateral Raise-30x8, 45x8

My joints were killing me so I had to cut it short. I think this extremely cold dry weather that we got today (It dropped 30 degrees overnight) caused some problems for me.

Premier-I will have before pics up here around Jan 3 for the cut.

TCD-I know what ya mean. My general feeling right now is that I will be parttaking in the T3 for the cut to expedite the process. Kicking around using Anabolic Matrix to slow down any muscle loss possibly as well.

Robboe · 12-21-2004, 06:35 AM

What is Anabolic Matrix?

**Dale Mabry** · 12-21-2004, 07:14 AM

Prince's stuff. It is basically high grade tribulus and Tongkat Ali, supposed to raise test naturally. I got good results from Red Kat a while back and since I have never tried a tribulus product I figured I'd give it a whirl.

12-06-2004, 07:59 PM	#62
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	Yea, I saw the pic. Were you overweight when you were younger?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2004, 08:31 PM	#63
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	No, just thick-legged. I wrestled 171 my senior year. I did get a little fat right after graduation, but that went away quickly.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-07-2004, 10:17 AM	#64
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	I went at 7:30am, ugghhh. Same Warm up 1 time through-It seems as though my cold has not completely gone away. Tuck jumps 2x10 In depth jumps from 8 inches 2x10 Standing Long Jump 1x10 Frontal bounds 1x10 each side Lateral bounds 2x10 45 degree angle push up 4x10 Didn't get anything else, I was running really late for work. I also forgot to mention that the outside edge of my left foot was killing me last week, I think from doing the plyos on the gym floor. This week I did them on a mat in our multi-purpose room and it seems fine, only problem is that the mat slides when I jump in any way other than straight up. This is why I changed some things. I am going to have to look into using one of the aerobics rooms. Weight was 218.9 after eating like a pig last night.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-07-2004, 10:56 AM	#65
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,390 Photos: 9	Why 45 degree push ups?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

12-07-2004, 01:23 PM	#66
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	What they are is where I stand vertical, drop down on to a decline push up bench with handles that puts me at 45 degrees, catch the little handles and decelerate til my chest touches the bar, then explode back up to vertical. It is actually a good substitute for med ball passes if you keep your core tight.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-07-2004, 05:11 PM	#67
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	What sort of split do you employ, Dale?
	Being held down by The Man

12-07-2004, 05:33 PM	#68
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Right now it is Monday-Chest/back/Shoulders Tuesday-plyos Wednesday-Bis/Tris Thursday-Plyos Friday-Legs/Shoulders I was originally going to do just legs on Friday, but once I realized my shoulders were lagging so much I decided to hammer them for the next few weeks.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-08-2004, 11:03 AM	#70
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Same warm up 2 times thru Sagittal Plane lying DB tri extension 20x12, 25x10, 30 2 sets of 8 DB curl 30x12, 40x10, 50 2 sets of 8 Transverse Plane Cable Tri extension 40x12, 45x10, 55x8, 55x6 Cable Curl 40x12, 50x10, 55 2 sets of 8 Cable Twist 40x15, 50 2 sets of 15 EDIT: I weighed in at 221.1 today. I guess this just shows how easily I can put on the weight. Last edited by Dale Mabry : 12-08-2004 at 03:19 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-08-2004, 11:09 AM	#71
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,390 Photos: 9	You've got some big guns Dale
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

12-09-2004, 01:04 PM	#74
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Ooooookay. Sooooo what does sagittal and transverse actually mean?
	Being held down by The Man

12-09-2004, 03:13 PM	#75
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Oh, I didn't know that is what you were asking. They are anatomical planes, the sagittal plane splits the body into right and left halves, the transverse plane splits the body into upper and lower parts and the frontal plane splits the body into front and back portions. For example, standing DB curls would be motion in the sagittal plane, Cable curls where you are mimicking the front double bi pose is frontal plane, and transverse plane would be where your elbow is at shoulder level and you are curling towards your throat. Different joint angles/kinematics because you are using different stabilizers and the lever arm changes. Prolly overkill with regards to BBing, but I wanted to see if this program based on performance would translate into size differences. Oh, WRT my training, I took today off to play football. I did a few box jumps when I was finished, but no structured plyometrics.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-13-2004, 12:59 PM	#76
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Ok, so I hit the gym today, progress is being made. same Warm up 2 times through Flat Bench-135x8, 205x10, 225x8, 225x7 DB Rows-70x8, 85x8, 100x8, 100x8 Incline Flye-40x8, 60x8, 60x8-Some dick hogged the 50's Lat Pulldown-120x8, 150x8, 180x8, 210x6 DB Shoulder Press-40x8, 55x8, 65x6 Rear Delt raise (machine)-75x8, 120x8, 150x6 Played around with single leg squats, got 1 set of 4, ass to heel, and 1 set of 5, ass to heel, no balance assistance.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-15-2004, 09:55 AM	#77
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Same Warm up 2 times through DB Curls-35x10, 45x10, 55x8 DB lying tri extension-20x10, 25x10, 30x8 1 arm preacher curl (Machine)-30x10, 40x10, 50x8 Single-arm tri-pushdown (On dip-assisted machine) -40x10, 60x10, 80x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-17-2004, 09:54 AM	#78
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Today OI did legs for the first time in at least a month, prolly 2. Same warm-up, minus the crossover squats, 2 times through. Squats (Ass to floor)-135x8, 225x8, 275x8, 315 2 sets of 6 Leg Curl-120x8, 165x8, 210x8, 255x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-17-2004, 10:19 AM	#80
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Pretty nice squats, especially for not hitting legs for a while.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-20-2004, 06:44 AM	#82
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Arms 16 5/8" Shoulders 52" Chest unflexed 44 1/2" Abdomen 34 3/4" Hips 38 5/8" Thigh unflexed 25 1/4" 25 1/2" Calf Unflexed 16 7/8" 17" Skinfolds Chest 6mm Abdomen 25mm Thigh 6mm Weight-225 last friday I don't know what the deal is, I feel fat as shit and my abdomen skinfold stays the same, I guess it is just from all the extra chow in my gut. I am happy with the growth elsewhere, though. I put on alot in the past 3-4 weeks, hope to get a little bigger before the cut.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-20-2004, 03:26 PM	#83
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	Damn Dale.. when do we get updated pics? Or will they be in a thread over on Avant?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-20-2004, 09:20 PM	#85
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Here was today, I lifted at 2pm Same warm-up 1 times thru Lat Pulldown-120x8, 165x8, 210 2 sets of 8 Incline Bench-135x8, 185 3 sets of 7 Cable Row w/rope attachment-105x8, 165x8, 195 2 sets of 6 Pec Deck-105x8, 135x8, 165x8, 180x8 Hammer Strength behind the neck press-150x8, 190x8, 240x5 Cabe Lateral Raise-30x8, 45x8 My joints were killing me so I had to cut it short. I think this extremely cold dry weather that we got today (It dropped 30 degrees overnight) caused some problems for me. Premier-I will have before pics up here around Jan 3 for the cut. TCD-I know what ya mean. My general feeling right now is that I will be parttaking in the T3 for the cut to expedite the process. Kicking around using Anabolic Matrix to slow down any muscle loss possibly as well.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-21-2004, 06:35 AM	#86
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	What is Anabolic Matrix?
	Being held down by The Man

12-21-2004, 07:14 AM	#87
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Prince's stuff. It is basically high grade tribulus and Tongkat Ali, supposed to raise test naturally. I got good results from Red Kat a while back and since I have never tried a tribulus product I figured I'd give it a whirl.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...