Dale Mabry's NASM OPT

**Dale Mabry** · 02-07-2005, 02:47 PM

Yeah, especially now that it has warmed up a bit.

Here is today

Same Warm up 2x thru

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

I noticed that I had to rest alot longer between sets this time thru, but my performance during the sets was above and beyond what it has been.

I think I am doing a CKD from here on out by the way.

Robboe · 02-07-2005, 05:50 PM

Just trying to ensure you make the checkpoint weight is ya? You big cheaty.

P.s.

<sukumade> i'm out like michael j fox in jenga

I love Bash.org

**Dale Mabry** · 02-07-2005, 06:43 PM

Bash is great.

I don't think I will make Sunday regardless, but I was going keto for the last 2 weeks anyway, what's another week?

**Dale Mabry** · 02-10-2005, 05:17 PM

Today

Same warm up 2 x thru

Sprints
4 20yd accels
2 40yd form runs
4 Square in/out sprints

Bench-135x8, 215x8, 215x8, 215x8
Lat Pulldown-120x8, 195x8, 195x8
1-arm tri pushdown-40x8, 50x8
Rope Hammer Curl-110x8, 130x8
1 legged squats-3 sets of 4-no weight ass to heels

**Dale Mabry** · 02-10-2005, 05:25 PM

Oh yeah, on an extremely positive performance note, I added 5 inches to my vertical jump without any specific jump training.

Robboe · 02-10-2005, 06:21 PM

Nice work, young 'un.

PreMier · 02-10-2005, 07:39 PM

Thats insane.. Do you think its because your lighter

or the training have something to do with it?

**Dale Mabry** · 02-10-2005, 11:00 PM

Training probably. I am at 211.6 now, when I originally tested my vertical 4+ months ago I was 213. Some of it has to do with coordination, but I think most has to do with the cleans and jump squats.

Robboe · 02-11-2005, 02:45 PM

Dale, you game for extending the comp to 10-12 weeks?

**Dale Mabry** · 02-11-2005, 04:39 PM

I will be cutting thru then anyway, so game on.

Today-

Basically the same warm up, just not exactly the same because the courts were full.

6 form sprints for 20-30 yds,

1-arm Snatch-50lbs 3 sets of 8 each side
Push Press-135lbs 6 sets of 8
Jump Squat-135lbs 6 sets of 8

Robboe · 02-11-2005, 06:47 PM

Sorted.

Come up with an extention to your original target weights for the additonal checkpoints. Looks like me, you and Matt are gonna do 12 weeks. I think Steve may only do 10 if he plays more than the original 8.

Twin Peak · 02-13-2005, 01:01 PM

I will stop when I hit my goal of a 37.5 inch stomach, whenever that may be. Hopefully sooner, rather than later.

**Dale Mabry** · 02-14-2005, 12:50 PM

Same Warm up 2x thru-I busted through this hit hardcore.

Cleans-145lbs 4 sets of 8. 135lbs 2 sets of 8
PUSH Jerk-135lbs 6 sets of 8
Jump Squat- 135lbs 3 sets of 8

Had to cut her short as I ran out of time.

Weight-209.6lbs, missed the goal by 3.7lbs.

**Dale Mabry** · 02-16-2005, 01:48 PM

Today

Same warm up 2x thru

Around 10 sprints
Some vertical jumps
Standing broad jumps-I got 8'10" on this one

Incline Bench-135x8, 185lbs 3 sets of 8
DB Rows-70x8, 90lbs 2 sets of 8
Transverse Tri extension-40x8, 50x8
Cable Curls, upper arm parallel to ground-40x8, 50x8

**P-funk** · 02-16-2005, 02:17 PM

how did you do a transverse plane tricep ext.?? the elbow only flexes and extends in the sagital plane, no??

**Dale Mabry** · 02-16-2005, 06:06 PM

If your arm is at your side it is sagittal. I face a mirror kind of like if you were doing a cable crossover. Then I form a human cross with my body, with the active arm being opposite that of the cable. So your hand starts at the chest and extends outwards to the cross position while your armpit remains at a 90 degree angle to your body. I believe that would be considered a transverse plane movement.

**P-funk** · 02-16-2005, 08:55 PM

Quote:

Originally Posted by Dale Mabry

If your arm is at your side it is sagittal. I face a mirror kind of like if you were doing a cable crossover. Then I form a human cross with my body, with the active arm being opposite that of the cable. So your hand starts at the chest and extends outwards to the cross position while your armpit remains at a 90 degree angle to your body. I believe that would be considered a transverse plane movement.

oh, i see what you are saying. I guess you could call it tranvsverse pecause of the position of the shoulder (in horizontal flexion). But the shoulder isn't moving at all and techniqully the elbow (and the knee for that matter) only move in the sagital plane, no matter where you are holding your arm. Whatever though. Doen't really matter. Sounds like a cool exercise.

**Dale Mabry** · 02-20-2005, 10:08 AM

I hear ya, just didn't know what to call it and sagittal plane tricep extension doesn't do it justice.

So, I missed Friday which is no big deal, I go balls to the walls this week with some form of training everyday to combat my coming off of T3.

PreMier · 02-20-2005, 08:23 PM

Are you goint to take anything specific to help thyroid pct? gugelstones/7 keto etc?

**Dale Mabry** · 02-20-2005, 08:49 PM

Thyroid Energy, which has the gugguls in it as well as kelp and other shit. It is made by NOW Foods.

PreMier · 02-20-2005, 08:50 PM

Just recommended dosing per day?

**Dale Mabry** · 02-20-2005, 10:22 PM

Yeah, I am kicking that around right now. I am either going to go recommended dose for a while or double dose for a quick 2 week cutter/PCT.

**Dale Mabry** · 02-21-2005, 03:48 PM

Today

Same Warm up 2x thru

Cleans-145lbs 6 sets of 8
Push Jerk-135lbs 6 sets if 8
Jump Squat-135lbs 6 sets of 8

**Dale Mabry** · 02-22-2005, 01:19 PM

Did a small warm up and lateral movement/agility drills

Did 10 30yd sprints.

weighed 209lbs. Thought I would have gained a bit more from adding carbs back into the mix.

Rocco32 · 02-22-2005, 01:25 PM

Quote:

Originally Posted by Dale Mabry

Thyroid Energy, which has the gugguls in it as well as kelp and other shit. It is made by NOW Foods.

And your taking that as PCT after taking the T3?

**Dale Mabry** · 02-22-2005, 01:38 PM

Yes, T3=Triiodothyronine, not the T300 Testosterone.

Rocco32 · 02-22-2005, 01:39 PM

How long were you on the T3 and did you like the loss? I just ordered a bottle.

Twin Peak · 02-22-2005, 02:03 PM

I thought T3 was a movie with the Govenator?

02-07-2005, 02:47 PM	#181
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, especially now that it has warmed up a bit. Here is today Same Warm up 2x thru Cleans-6 sets of 8 Push Jerk-6 sets of 8 Jump Squat-6 sets of 8 I noticed that I had to rest alot longer between sets this time thru, but my performance during the sets was above and beyond what it has been. I think I am doing a CKD from here on out by the way.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-07-2005, 05:50 PM	#182
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Just trying to ensure you make the checkpoint weight is ya? You big cheaty. P.s. <sukumade> i'm out like michael j fox in jenga I love Bash.org
	Being held down by The Man

02-07-2005, 06:43 PM	#183
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Bash is great. I don't think I will make Sunday regardless, but I was going keto for the last 2 weeks anyway, what's another week?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-10-2005, 05:17 PM	#184
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Same warm up 2 x thru Sprints 4 20yd accels 2 40yd form runs 4 Square in/out sprints Bench-135x8, 215x8, 215x8, 215x8 Lat Pulldown-120x8, 195x8, 195x8 1-arm tri pushdown-40x8, 50x8 Rope Hammer Curl-110x8, 130x8 1 legged squats-3 sets of 4-no weight ass to heels
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-10-2005, 05:25 PM	#185
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Oh yeah, on an extremely positive performance note, I added 5 inches to my vertical jump without any specific jump training.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-10-2005, 06:21 PM	#186
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Nice work, young 'un.
	Being held down by The Man

02-10-2005, 07:39 PM	#187
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Thats insane.. Do you think its because your lighter or the training have something to do with it?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-10-2005, 11:00 PM	#188
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Training probably. I am at 211.6 now, when I originally tested my vertical 4+ months ago I was 213. Some of it has to do with coordination, but I think most has to do with the cleans and jump squats.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-11-2005, 02:45 PM	#189
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Dale, you game for extending the comp to 10-12 weeks?
	Being held down by The Man

02-11-2005, 04:39 PM	#190
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I will be cutting thru then anyway, so game on. Today- Basically the same warm up, just not exactly the same because the courts were full. 6 form sprints for 20-30 yds, 1-arm Snatch-50lbs 3 sets of 8 each side Push Press-135lbs 6 sets of 8 Jump Squat-135lbs 6 sets of 8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-11-2005, 06:47 PM	#191
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Sorted. Come up with an extention to your original target weights for the additonal checkpoints. Looks like me, you and Matt are gonna do 12 weeks. I think Steve may only do 10 if he plays more than the original 8.
	Being held down by The Man

02-13-2005, 01:01 PM	#192
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	I will stop when I hit my goal of a 37.5 inch stomach, whenever that may be. Hopefully sooner, rather than later.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

02-14-2005, 12:50 PM	#193
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Same Warm up 2x thru-I busted through this hit hardcore. Cleans-145lbs 4 sets of 8. 135lbs 2 sets of 8 PUSH Jerk-135lbs 6 sets of 8 Jump Squat- 135lbs 3 sets of 8 Had to cut her short as I ran out of time. Weight-209.6lbs, missed the goal by 3.7lbs.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-16-2005, 01:48 PM	#194
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Same warm up 2x thru Around 10 sprints Some vertical jumps Standing broad jumps-I got 8'10" on this one Incline Bench-135x8, 185lbs 3 sets of 8 DB Rows-70x8, 90lbs 2 sets of 8 Transverse Tri extension-40x8, 50x8 Cable Curls, upper arm parallel to ground-40x8, 50x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-16-2005, 02:17 PM	#195
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	how did you do a transverse plane tricep ext.?? the elbow only flexes and extends in the sagital plane, no??
	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

02-16-2005, 06:06 PM	#196
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	If your arm is at your side it is sagittal. I face a mirror kind of like if you were doing a cable crossover. Then I form a human cross with my body, with the active arm being opposite that of the cable. So your hand starts at the chest and extends outwards to the cross position while your armpit remains at a 90 degree angle to your body. I believe that would be considered a transverse plane movement.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-20-2005, 10:08 AM	#198
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I hear ya, just didn't know what to call it and sagittal plane tricep extension doesn't do it justice. So, I missed Friday which is no big deal, I go balls to the walls this week with some form of training everyday to combat my coming off of T3.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-20-2005, 08:23 PM	#199
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Are you goint to take anything specific to help thyroid pct? gugelstones/7 keto etc?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-20-2005, 08:49 PM	#200
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Thyroid Energy, which has the gugguls in it as well as kelp and other shit. It is made by NOW Foods.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-20-2005, 08:50 PM	#201
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Just recommended dosing per day?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-20-2005, 10:22 PM	#202
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I am kicking that around right now. I am either going to go recommended dose for a while or double dose for a quick 2 week cutter/PCT.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-21-2005, 03:48 PM	#203
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Same Warm up 2x thru Cleans-145lbs 6 sets of 8 Push Jerk-135lbs 6 sets if 8 Jump Squat-135lbs 6 sets of 8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-22-2005, 01:19 PM	#204
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Did a small warm up and lateral movement/agility drills Did 10 30yd sprints. weighed 209lbs. Thought I would have gained a bit more from adding carbs back into the mix.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-22-2005, 01:38 PM	#206
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yes, T3=Triiodothyronine, not the T300 Testosterone.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-22-2005, 01:39 PM	#207
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	How long were you on the T3 and did you like the loss? I just ordered a bottle.
	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...

02-22-2005, 02:03 PM	#208
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	I thought T3 was a movie with the Govenator?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com