Dale Mabry's NASM OPT

PreMier · 01-06-2005, 05:39 PM

Thats all I wanted to know, is if you did it before every cut.

**Dale Mabry** · 01-06-2005, 05:49 PM

Only the ones after eating like an ahole for 3 or more weeks.

**Dale Mabry** · 01-07-2005, 09:12 PM

Today-

Same Warm up

Push Jerk 6 sets of 135x8
Bench Press 135x8, 205 3 sets of 8
50 minutes agility ladder

took all my supps and ate pretty much the same as yesterday.

Oh Yeah, weighed in at 224.1.

**Dale Mabry** · 01-10-2005, 03:03 PM

Today

Same warm up 1 time through

Cleans-135x8, 155x8, 155x8, 155x6, 155x6, 135x8
Push Press-6 sets of 135x8
Squat-225x8, 225x8, 3 sets of 225x6

Agility Ladder stuff for 25 minutes.

I also played Doubles Tennis for 2 hours this am. I took all my supps today.

Weighed in at 220.7. Oh, and I ate pizza last night.

aggies1ut · 01-10-2005, 10:38 PM

You suck Dale.

Even with a less than stellar diet, I'll predict you'll be ripped in 2 months or so. Maybe less, depending on what your ultimate goals are.

**Dale Mabry** · 01-11-2005, 02:27 PM

So, here is today, precisely 1 week since starting...

Same Warm up 2 times thru

Bench Press-135x8, 3 sets of 8 at 205lbs
Lat Pulldown-120x8, 195lbs 3 sets fo 8
Rear Delt Riase-30x8, 35lbs 2 sets of 8
DB Curls-35x8, 45lbs 2 sets of 8
Tri Pushdown on dip assist machine-90lbs 3 sets of 8

30 minutes of agility ladder stuff. My rest time has significantly dropped in just a week.

I weighed in at 218.4lbs prior to lifting.

**IainDaniel** · 01-11-2005, 02:29 PM

Quote:

Originally Posted by Dale Mabry

I weighed in at 218.4lbs prior to lifting.

You Fuqqer

**Dale Mabry** · 01-12-2005, 08:36 AM

Day off today, and I needed it. Ate like a tubbo last night because I don't want to exceed my first goal of 10lbs by too much or I will be on the fast track to a can of dog food by week 8. Gained .4 lbs.

Robboe · 01-12-2005, 08:39 AM

A refeed or just an anything you can eat binge?

**Dale Mabry** · 01-12-2005, 08:42 AM

Just a one meal refeed kinda thing. It actually wasn't all that bad, a big pot of mussels, fries, and a piece of bread. May have snuck in a couple of specialty brews in there as well.

Robboe · 01-12-2005, 08:42 AM

I think you should do it again tonight.

And the day after.

Robboe · 01-12-2005, 08:44 AM

Haha, nah, only jestin'.

I should probably schedule some sort of refeed soon, cause by Sunday i'll have done two full weeks and not carbed up yet. Although my carbs are hardly low (300g/day) so it may not make a difference.

**Dale Mabry** · 01-12-2005, 08:47 AM

Yeah, I will be refeeding hard on Sunday during the NFL playoff games. I will need to schedule weigh-in 2 right before that.

Robboe · 01-12-2005, 08:59 AM

New pics on sunday remember.

Oh, and me and thee need to put our pics up in that thread on Avant. I know you've got yours up in our other thread, but i think the "official" one is over there cause Steve wants control over his pics.

**Dale Mabry** · 01-12-2005, 09:15 AM

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Rocco32 · 01-12-2005, 09:28 AM

Damn your taking weight off fast!

Robboe · 01-12-2005, 09:33 AM

Quote:

Originally Posted by Dale Mabry

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Go to the members pics forum at the bottom. The thread is comp stats and pics.

**Dale Mabry** · 01-12-2005, 09:34 AM

Quote:

Originally Posted by rock4832

Damn your taking weight off fast!

I know, alot faster than I expected. My boss, who I only see on a weekly basis, mentioned that I look like I have lost a ton of weight.

As I mentioned in the T3 thread over at the Anabolic Zone, I am not upping cals, they are gonna stay right where they are until I get below 210. I haven't been below 210 for at least a year and haven't been under 205 for at least 2 years. I foresee this as being my greatest cut and as long as I come off the T3 well I don't see myself ever going over 10% bodyfat again. At least that is what I am telling myself.

Rocco32 · 01-12-2005, 09:48 AM

Well that's awesome Dale. Good luck! Your doing a bang up job already

**CowPimp** · 01-12-2005, 10:52 AM

You're going to be ripped before you know it. How much weight have you lost thus far?

**Dale Mabry** · 01-12-2005, 10:57 AM

10 lbs.

**Dale Mabry** · 01-13-2005, 12:33 PM

Today-

Same warm up 2x thru

Cleans-135lbs 4 sets of 8, 145 2 sets of 8
Push Press-135lbs 6 sets of 8
Jump Squat-135lbs 6 sets of 8

Agility Ladder Drills 35 minutes

I took deep squats out of this day, I am trying to make Mondays and Thursdays explosive day and deep squats are not all that explosive.

Weight-217.2lbs

aggies1ut · 01-13-2005, 04:09 PM

Quote:

Originally Posted by Dale Mabry

Today-
Weight-217.2lbs

Shit Dale, you just keep dropping weight.

**Dale Mabry** · 01-14-2005, 07:43 AM

I know, I didn't even lift the day before the weigh-in. I bet I am near 215 today. I will hover in on this weight at least until my official 2 week wrigh-in, so that I am able to progress thru the next 3 checkpoints without having to eat dog food.

**Dale Mabry** · 01-14-2005, 05:50 PM

Today-

Same Warm up 2x thru

Flat Bench-135x8, 205lbs 2 sets of 8, 215x8
Cable Row-120x8, 165x8, 180lbs 2 sets of 8
Cable Lateral Raise-30x8, 45lbs 2 sets of 8
DB Preacher Curl-25x8, 35lbs 2 sets of 8
Tri pulldown with pulley overhead- 70x8, 90lbs 2 sets of 8

30 minutes Agility Ladder Stuff

Oddly enough, I forgot to take the Rhodiola today until after my workout and this was the first time I got head rushes indicative of low blood sugar. Hmmm.

Weight- 216.8lbs preworkout, full stomach.

PreMier · 01-14-2005, 05:52 PM

Whats your dose of Rhodiola again? And is it necissary to use, while on T3?

PreMier · 01-14-2005, 05:53 PM

Scratch the first question.. I looked back a page

**Dale Mabry** · 01-15-2005, 12:25 AM

Not necessary, but it feels quite nice. I did get a bunch of low blood sugar head rushes the last time I tried T3, but like I said, I think it was underdosed. I was actually really surprised how long it took to get the head rush from such low cals. I am thinking possibly that the fat being released by the Rhodiola is takin care of business energy-wise, but who knows.

01-06-2005, 05:39 PM	#121
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thats all I wanted to know, is if you did it before every cut.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-06-2005, 05:49 PM	#122
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Only the ones after eating like an ahole for 3 or more weeks.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-07-2005, 09:12 PM	#123
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- Same Warm up Push Jerk 6 sets of 135x8 Bench Press 135x8, 205 3 sets of 8 50 minutes agility ladder took all my supps and ate pretty much the same as yesterday. Oh Yeah, weighed in at 224.1. Last edited by Dale Mabry : 01-07-2005 at 11:50 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-10-2005, 03:03 PM	#124
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today Same warm up 1 time through Cleans-135x8, 155x8, 155x8, 155x6, 155x6, 135x8 Push Press-6 sets of 135x8 Squat-225x8, 225x8, 3 sets of 225x6 Agility Ladder stuff for 25 minutes. I also played Doubles Tennis for 2 hours this am. I took all my supps today. Weighed in at 220.7. Oh, and I ate pizza last night.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-11-2005, 02:27 PM	#126
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	So, here is today, precisely 1 week since starting... Same Warm up 2 times thru Bench Press-135x8, 3 sets of 8 at 205lbs Lat Pulldown-120x8, 195lbs 3 sets fo 8 Rear Delt Riase-30x8, 35lbs 2 sets of 8 DB Curls-35x8, 45lbs 2 sets of 8 Tri Pushdown on dip assist machine-90lbs 3 sets of 8 30 minutes of agility ladder stuff. My rest time has significantly dropped in just a week. I weighed in at 218.4lbs prior to lifting.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-10-2005, 10:38 PM	#125
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	You suck Dale. Even with a less than stellar diet, I'll predict you'll be ripped in 2 months or so. Maybe less, depending on what your ultimate goals are.

01-12-2005, 08:36 AM	#128
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Day off today, and I needed it. Ate like a tubbo last night because I don't want to exceed my first goal of 10lbs by too much or I will be on the fast track to a can of dog food by week 8. Gained .4 lbs.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2005, 08:39 AM	#129
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	A refeed or just an anything you can eat binge?
	Being held down by The Man

01-12-2005, 08:42 AM	#130
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Just a one meal refeed kinda thing. It actually wasn't all that bad, a big pot of mussels, fries, and a piece of bread. May have snuck in a couple of specialty brews in there as well.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2005, 08:42 AM	#131
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	I think you should do it again tonight. And the day after.
	Being held down by The Man

01-12-2005, 08:44 AM	#132
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Haha, nah, only jestin'. I should probably schedule some sort of refeed soon, cause by Sunday i'll have done two full weeks and not carbed up yet. Although my carbs are hardly low (300g/day) so it may not make a difference.
	Being held down by The Man

01-12-2005, 08:47 AM	#133
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Yeah, I will be refeeding hard on Sunday during the NFL playoff games. I will need to schedule weigh-in 2 right before that.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2005, 08:59 AM	#134
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	New pics on sunday remember. Oh, and me and thee need to put our pics up in that thread on Avant. I know you've got yours up in our other thread, but i think the "official" one is over there cause Steve wants control over his pics.
	Being held down by The Man

01-12-2005, 09:15 AM	#135
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-12-2005, 09:28 AM	#136
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Damn your taking weight off fast!
	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...

01-12-2005, 09:48 AM	#139
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well that's awesome Dale. Good luck! Your doing a bang up job already
	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...

01-12-2005, 10:52 AM	#140
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	You're going to be ripped before you know it. How much weight have you lost thus far?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-12-2005, 10:57 AM	#141
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	10 lbs.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-13-2005, 12:33 PM	#142
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- Same warm up 2x thru Cleans-135lbs 4 sets of 8, 145 2 sets of 8 Push Press-135lbs 6 sets of 8 Jump Squat-135lbs 6 sets of 8 Agility Ladder Drills 35 minutes I took deep squats out of this day, I am trying to make Mondays and Thursdays explosive day and deep squats are not all that explosive. Weight-217.2lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-14-2005, 07:43 AM	#144
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	I know, I didn't even lift the day before the weigh-in. I bet I am near 215 today. I will hover in on this weight at least until my official 2 week wrigh-in, so that I am able to progress thru the next 3 checkpoints without having to eat dog food.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-14-2005, 05:50 PM	#145
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- Same Warm up 2x thru Flat Bench-135x8, 205lbs 2 sets of 8, 215x8 Cable Row-120x8, 165x8, 180lbs 2 sets of 8 Cable Lateral Raise-30x8, 45lbs 2 sets of 8 DB Preacher Curl-25x8, 35lbs 2 sets of 8 Tri pulldown with pulley overhead- 70x8, 90lbs 2 sets of 8 30 minutes Agility Ladder Stuff Oddly enough, I forgot to take the Rhodiola today until after my workout and this was the first time I got head rushes indicative of low blood sugar. Hmmm. Weight- 216.8lbs preworkout, full stomach.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-14-2005, 05:52 PM	#146
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	Whats your dose of Rhodiola again? And is it necissary to use, while on T3?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-14-2005, 05:53 PM	#147
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	Scratch the first question.. I looked back a page
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-15-2005, 12:25 AM	#148
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Not necessary, but it feels quite nice. I did get a bunch of low blood sugar head rushes the last time I tried T3, but like I said, I think it was underdosed. I was actually really surprised how long it took to get the head rush from such low cals. I am thinking possibly that the fat being released by the Rhodiola is takin care of business energy-wise, but who knows.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...