Dale Mabry's NASM OPT

**Dale Mabry** · 01-17-2005, 03:22 PM

Today-

Random Warm up-All the BBall courts were taken up.

Clean-135lbs 3 sets of 8, 145lbs 3 sets of 8
Push Press-135lbs 4 sets of 8, 145lbs 2 sets of 8
Jump Squat-135lbs 6 sets of 8

No cardio, couldn't get space on the basketball courts.

Weighed in at 216.9lbs after 2 nights of drinking and pigging out during NFL games.

PreMier · 01-18-2005, 12:02 AM

What the hell do you mod?

**Dale Mabry** · 01-18-2005, 09:04 AM

Deez nuts.

And if I hear any more sass I will delete your post and ban you.

PreMier · 01-18-2005, 04:45 PM

I know my rights slut. Only Super mods can ban mua

Thats cool man, congrats.

**Dale Mabry** · 01-18-2005, 04:51 PM

Spank you Greenwall, Spank you very much.

Ok, here is today...

Same Warm up 2x thru

8 40yd sprints

4 full speed, 4 at about 80%

Bench Press-135lbsx8, 215lbs 3 sets of 8
Lat Pulldown-120lbsx8, 180lbs 3 sets of 8
Tri pushdown on dip assist-90x8, 100lbs 2 sets of 8
1-arm preacher curl-40x8, 50x8, 50x8

I think that is it. In the interest of time I had to cut shoulders out, but they get hit enough on Monday/Thursday anyway.

Weight-215.6lbs

**Dale Mabry** · 01-19-2005, 07:36 AM

Oh snap, not good...

I think I pulled my semi-membranosus, I can hardly flex my knee unless I am externally rotated. It has gotten better since I woke up, hopefully it is fine after today which is my day off. Otherwise the legs and explosive lifts are gone for a week or 2 as well as the speed and agility stuff. I really should have taken it easier on the sprints yesterday.

PreMier · 01-19-2005, 06:04 PM

Thats fucked.

What would happen if you were to use T3 on a bulk? Would it still burn the fat, or do you need to be in a caloric deficit?

**Dale Mabry** · 01-20-2005, 09:30 AM

Low dose T3 and an androgen would be very good for a bulk, it would keep some of the fat off and increase protein utilization. It would be dose dependent, of course.

Robboe · 01-20-2005, 10:53 AM

Quote:

Originally Posted by Dale Mabry

Low dose T3 and an androgen would be very good for a bulk, it would keep some of the fat off and increase protein utilization. It would be dose dependent, of course.

I know someone who has ran a very successful bulk using gear and low dose (25mcg/day) T3 for increased protein synthesis.

**Dale Mabry** · 01-21-2005, 02:43 PM

Well, I lifted yesterday but I had to take it easy because of my leg, so no explosive lifts. I just did pushing exercises but since it was completely unorganized I won't log it here. I am taking today off and will hit the weights tomorrow. Might be raising my T3 dose, I will decide when I weigh-in tomorrow.

**IainDaniel** · 01-21-2005, 03:11 PM

Any comments on your weight loss. any significant concerns not using an androgen with the t3? Any comments on the Anabolic Matrix?

**Dale Mabry** · 01-21-2005, 04:39 PM

Actually, I do have some stuff.

My strength is the same minus the injury. Weight is still around the same, I cheated last night and will cheat tonight, but I will hit the gym hard tomorrow. I am guessing I will be below 210 by the end of last week.

An interesting note on the Anabolic Matrix. I hooked up with a chick last night but got no, just dry humping. I have never had blue balls before and I am guessing what I had today was just that. They swelled up to about 3 times their normal size and were extremely painful. I guess that may have something to do with the matrix because I have dry humped for much longer before.

Robboe · 01-24-2005, 03:27 PM

You ok, Bud?

**Dale Mabry** · 01-24-2005, 06:24 PM

Yeah, nuts are clear.

So, first day back doing explosive stuff after my little hammie injury.

Same Warm up 2x thru-My hammie was really tight and my lungs burned, I think it was a mix of 5 days from energy system stuff and going out too hard.

Had to change my lifts up because the gym was packed.

DB Snatch-30x8, 40x8, 50x8
DB Push Press-45x8, 55lbs 5 sets of 8
Jump Squats-45lbs 6 sets of 8

Did 30 minutes on the bike, then I did some lateral movement and backpedal stuff. Didn't want to overuse the hammy. It took a while to loosen up so I may do the same tomorrow.

Weight-213.9lbs, this surprised me as I cheated like a mofo yesterday and I missed 2 energy system days.

Robboe · 01-24-2005, 06:26 PM

You is dropping weight like Oprah's son.

**Dale Mabry** · 01-24-2005, 07:33 PM

Yeah, this last week surprised me, I thought I would be up a pound or 2 and need to kick some ass this week.

**P-funk** · 01-24-2005, 08:14 PM

Quote:

Originally Posted by Dale Mabry

Yeah, nuts are clear.

So, first day back doing explosive stuff after my little hammie injury.

Same Warm up 2x thru-My hammie was really tight and my lungs burned, I think it was a mix of 5 days from energy system stuff and going out too hard.

Had to change my lifts up because the gym was packed.

DB Snatch-30x8, 40x8, 50x8
DB Push Press-45x8, 55lbs 5 sets of 8
Jump Squats-45lbs 6 sets of 8

Did 30 minutes on the bike, then I did some lateral movement and backpedal stuff. Didn't want to overuse the hammy. It took a while to loosen up so I may do the same tomorrow.

Weight-213.9lbs, this surprised me as I cheated like a mofo yesterday and I missed 2 energy system days.

Do you perform the jump squats with 45lb dumbells in your hand or with a 45lb barbell on you back?

Nice workout though, real explosive. 9 sets of push press is brutal.

Twin Peak · 01-24-2005, 08:29 PM

Wow, weight loss is outpacing me by a measured rate, and you had less to loss.

**Dale Mabry** · 01-24-2005, 08:54 PM

Quote:

Originally Posted by P-funk

Do you perform the jump squats with 45lb dumbells in your hand or with a 45lb barbell on you back?

Nice workout though, real explosive. 9 sets of push press is brutal.

I typically use a BB with 45s on each side. Today I just used the Bar cuz I injured my hammie sprinting last week. Let me rephrase that, I injured my hammie stopping after a sprint last week. Anyway, I prefer the bar on my back, 135lbs is light enough so I can keep it on my shoulders rather than have it fly up at the top and I feel more shoulder stability over using a DB in each hand.

Regardless, I like these explosive lifts, they fatigue the hell out of me. Plus it gives me a reason to rest for 3 minutes. It has definitely translated into better performance, I bet I am faster than I have ever been. I so wish I would have known about all this stuff in high school. Although I was quite the slacker in high school.

TP-The T3 is just starting to have a cumulative effect, I think.

**Dale Mabry** · 01-25-2005, 05:36 PM

Today

Same Warmup 2x thru

Bench-135x8, 215lbs 3 sets of 8
DB Row-70x8, 90lbs 3 sets of 8
Rear Delt Raise-30x8, 40lbs 2 sets of 8
DB Curl-35x8,45lbs 2 sets of 8
Cabe tri extension (Transverse)-40lbs 3 sets of 8

25 minutes on recumbent bike

Weight 213.7

**Dale Mabry** · 01-27-2005, 06:36 PM

Same warm up 2x thru

all exercises with 135

Cleans-6 sets of 8
Push Jerk-6 sets of8
Jump Squat-6 sets of 8

Did some light sprinting, some skater drills, and 20 minutes on the bike.

Weight-210.4lbs

I am gonna have some beers and appetizers tonight so that I don't come in on Sunday too far below expected.

**P-funk** · 01-27-2005, 06:40 PM

Quote:

Originally Posted by Dale Mabry

Same warm up 2x thru

all exercises with 135

Cleans-6 sets of 8
Push Jerk-6 sets of8
Jump Squat-6 sets of 8

Did some light sprinting, some skater drills, and 20 minutes on the bike.

Weight-210.4lbs

I am gonna have some beers and appetizers tonight so that I don't come in on Sunday too far below expected.

how many more weeks of dieting do you have? Sunday the last day? What is your BF% down to now?

Nice workout.

Robboe · 01-28-2005, 05:46 AM

Quote:

Originally Posted by P-funk

how many more weeks of dieting do you have? Sunday the last day?

Nope. Sunday is just checkpoint 2. He's got another 4 weeks minimum to go yet.

Dale, have you dropped like 20lbs in 4 weeks?

**Dale Mabry** · 01-28-2005, 08:32 AM

It will be 16lbs if I hit 211 on Sunday.

I forgot to ask, does anyone know anything about T3 effecting cardio capacity or oxygen extraction? When I was doing my lifts my lungs were starting to burn and they haven't burned that bad before. Maybe it is cuz I had to take a week or so off from doing lifts and I am not acclimated back yet. I am thinking it may be because I am using much more oxygen since I upped my dosage of T3 to 80mcg and I am trying to breathe harder to compensate.

Robboe · 01-30-2005, 08:47 AM

I've not heard of that before.

Check point 2 today boyo, get them up.

**Dale Mabry** · 01-31-2005, 08:43 AM

I am going on a sabatical for a couple days. I am going to my grandfathers funeral up in VT so I will not be able to log anything. I will lift, just won't be writing it here. I am supposed to do explosive lifts today, but my roommates cats decided to sit outside my door last night and meow all night, regardless of my kicking their little asses twice. I am on like 2 hours sleep right now.

01-17-2005, 03:22 PM	#151
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Random Warm up-All the BBall courts were taken up. Clean-135lbs 3 sets of 8, 145lbs 3 sets of 8 Push Press-135lbs 4 sets of 8, 145lbs 2 sets of 8 Jump Squat-135lbs 6 sets of 8 No cardio, couldn't get space on the basketball courts. Weighed in at 216.9lbs after 2 nights of drinking and pigging out during NFL games.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-18-2005, 12:02 AM	#152
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	What the hell do you mod?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-18-2005, 09:04 AM	#153
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Deez nuts. And if I hear any more sass I will delete your post and ban you.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-18-2005, 04:45 PM	#154
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	I know my rights slut. Only Super mods can ban mua Thats cool man, congrats.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-18-2005, 04:51 PM	#155
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Spank you Greenwall, Spank you very much. Ok, here is today... Same Warm up 2x thru 8 40yd sprints 4 full speed, 4 at about 80% Bench Press-135lbsx8, 215lbs 3 sets of 8 Lat Pulldown-120lbsx8, 180lbs 3 sets of 8 Tri pushdown on dip assist-90x8, 100lbs 2 sets of 8 1-arm preacher curl-40x8, 50x8, 50x8 I think that is it. In the interest of time I had to cut shoulders out, but they get hit enough on Monday/Thursday anyway. Weight-215.6lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-19-2005, 07:36 AM	#156
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Oh snap, not good... I think I pulled my semi-membranosus, I can hardly flex my knee unless I am externally rotated. It has gotten better since I woke up, hopefully it is fine after today which is my day off. Otherwise the legs and explosive lifts are gone for a week or 2 as well as the speed and agility stuff. I really should have taken it easier on the sprints yesterday.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-19-2005, 06:04 PM	#157
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Thats fucked. What would happen if you were to use T3 on a bulk? Would it still burn the fat, or do you need to be in a caloric deficit?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-20-2005, 09:30 AM	#158
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Low dose T3 and an androgen would be very good for a bulk, it would keep some of the fat off and increase protein utilization. It would be dose dependent, of course.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-21-2005, 02:43 PM	#160
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Well, I lifted yesterday but I had to take it easy because of my leg, so no explosive lifts. I just did pushing exercises but since it was completely unorganized I won't log it here. I am taking today off and will hit the weights tomorrow. Might be raising my T3 dose, I will decide when I weigh-in tomorrow.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-21-2005, 03:11 PM	#161
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Any comments on your weight loss. any significant concerns not using an androgen with the t3? Any comments on the Anabolic Matrix? Last edited by IainDaniel : 01-21-2005 at 03:29 PM.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-21-2005, 04:39 PM	#162
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Actually, I do have some stuff. My strength is the same minus the injury. Weight is still around the same, I cheated last night and will cheat tonight, but I will hit the gym hard tomorrow. I am guessing I will be below 210 by the end of last week. An interesting note on the Anabolic Matrix. I hooked up with a chick last night but got no, just dry humping. I have never had blue balls before and I am guessing what I had today was just that. They swelled up to about 3 times their normal size and were extremely painful. I guess that may have something to do with the matrix because I have dry humped for much longer before.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-24-2005, 03:27 PM	#163
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	You ok, Bud?
	Being held down by The Man

01-24-2005, 06:24 PM	#164
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, nuts are clear. So, first day back doing explosive stuff after my little hammie injury. Same Warm up 2x thru-My hammie was really tight and my lungs burned, I think it was a mix of 5 days from energy system stuff and going out too hard. Had to change my lifts up because the gym was packed. DB Snatch-30x8, 40x8, 50x8 DB Push Press-45x8, 55lbs 5 sets of 8 Jump Squats-45lbs 6 sets of 8 Did 30 minutes on the bike, then I did some lateral movement and backpedal stuff. Didn't want to overuse the hammy. It took a while to loosen up so I may do the same tomorrow. Weight-213.9lbs, this surprised me as I cheated like a mofo yesterday and I missed 2 energy system days.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-24-2005, 06:26 PM	#165
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	You is dropping weight like Oprah's son.
	Being held down by The Man

01-24-2005, 07:33 PM	#166
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, this last week surprised me, I thought I would be up a pound or 2 and need to kick some ass this week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-24-2005, 08:29 PM	#168
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Wow, weight loss is outpacing me by a measured rate, and you had less to loss.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

01-25-2005, 05:36 PM	#170
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Same Warmup 2x thru Bench-135x8, 215lbs 3 sets of 8 DB Row-70x8, 90lbs 3 sets of 8 Rear Delt Raise-30x8, 40lbs 2 sets of 8 DB Curl-35x8,45lbs 2 sets of 8 Cabe tri extension (Transverse)-40lbs 3 sets of 8 25 minutes on recumbent bike Weight 213.7
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-27-2005, 06:36 PM	#171
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Same warm up 2x thru all exercises with 135 Cleans-6 sets of 8 Push Jerk-6 sets of8 Jump Squat-6 sets of 8 Did some light sprinting, some skater drills, and 20 minutes on the bike. Weight-210.4lbs I am gonna have some beers and appetizers tonight so that I don't come in on Sunday too far below expected.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-28-2005, 08:32 AM	#174
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	It will be 16lbs if I hit 211 on Sunday. I forgot to ask, does anyone know anything about T3 effecting cardio capacity or oxygen extraction? When I was doing my lifts my lungs were starting to burn and they haven't burned that bad before. Maybe it is cuz I had to take a week or so off from doing lifts and I am not acclimated back yet. I am thinking it may be because I am using much more oxygen since I upped my dosage of T3 to 80mcg and I am trying to breathe harder to compensate.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-30-2005, 08:47 AM	#175
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	I've not heard of that before. Check point 2 today boyo, get them up.
	Being held down by The Man

01-31-2005, 08:43 AM	#176
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am going on a sabatical for a couple days. I am going to my grandfathers funeral up in VT so I will not be able to log anything. I will lift, just won't be writing it here. I am supposed to do explosive lifts today, but my roommates cats decided to sit outside my door last night and meow all night, regardless of my kicking their little asses twice. I am on like 2 hours sleep right now.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-31-2005, 10:51 AM	#177
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141