Dale Mabry's NASM OPT

Rocco32 · 02-27-2005, 08:05 AM

Just got my T3. How long did you or are you going to stay on for?

**Dale Mabry** · 02-28-2005, 01:40 PM

I went 8 weeks, starting my taper at the end of 6 weeks.

Today

Same warm up 2x thru

1 arm snatch-40x8, 50x8, 60x8
Push Jerk-135lbs 6 sets of 8

Skipped the jump squats because I ran out of time. I was really strong during my workout, I figured I would be screwed because of my little food poisoning issue on Friday but all went far better than expected.

PreMier · 02-28-2005, 04:32 PM

Food poisoning?

Rocco32 · 02-28-2005, 04:33 PM

Quote:

Originally Posted by PreMier

Food poisioning?

He ate Indian food and pissed 8lbs of shit all night

PreMier · 02-28-2005, 04:36 PM

**Dale Mabry** · 03-02-2005, 10:58 AM

Yesterday-

Same Warm up 2x thru

8 40yd sprints-1st 2 were 75%, rest were 100%
Side Shuffle Drill-4 sets
Standing long jumps-10
Single leg standing long jumps-4
Single leg bounds-10 each side

My endurance is way up. I am typically burnt after the first set of my warm up but yesterday I blew right thru it like cake. Mmmmmmmmmmmmmmmmmmmm Cake.

**Dale Mabry** · 03-02-2005, 01:36 PM

Today

Same Warm up 2x thru

Incline Bench-135x8, 185lbs 2 sets of 8
Cable Flye-50x8, 60x8
Lat Pulldown-120x8, 195lbs 2 sets of 8
Cable Rear Delt Flye-30x8, 35x8
Tri pushdown on dip assist-90x8, 100lbs 2 sets of 8
DB Curls-40x8, 50x8

My rest requirement between sets is definitely dropping substantially this week. I feel really good, I could have went up in weight in all exercises minus lat pulldown but today isn't about pushing heavy weights, it is about maintaining strength during this mostly explosive part of the periodization while calorie restricted. Regardless I think I am going to raise the weights next week just to see.

**Dale Mabry** · 03-04-2005, 02:44 PM

Today-Same warm up 2x thru

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

Endurance is up as I do not need to rest very long between sets. I still give myself 2 minutes, but I am much better after 1 minute than I used to be.

**Dale Mabry** · 03-07-2005, 01:10 PM

Same warm up 2x thru...

Basically just did sprints and agility drills today.

**Dale Mabry** · 03-09-2005, 03:29 PM

Today-

Same Warm up 2x thru

Bench Press-135x8, 215x8, 225x8, 245x5, 245x4, Superset-245x3, 225x4, 135x7
Pec Dec-125lbs 4 sets of 8
Lying 1-arm tri extension-25x8, 35lbs 3 sets of 8

Oh, BTW, I am going into a BBing type workout for this week to see if I want to switch to it for a bit.

PreMier · 03-09-2005, 04:49 PM

What will the split look like?

**Dale Mabry** · 03-10-2005, 06:57 AM

Prolly Ches/tris, back/bis, shoulders/legs.

Robboe · 03-12-2005, 11:30 AM

Your input (or "output") is required in yannick's journal.

**Dale Mabry** · 03-13-2005, 01:11 AM

K, gotcha.

**Dale Mabry** · 03-14-2005, 12:34 PM

Today-

No warm up

Barbell Row-135x10, 185x8, 205x8, 205x8, 205x7, 205x8
Lat Pulldown-135x8, 180lbs 3 sets of 8
Hammer Curls-40x8, 45lbs 3 sets of 8

Jumped rope for about 10 minutes. This hurt like hell as I have weighted handles for my jump rope.

Yanick · 03-16-2005, 10:27 AM

Quote:

Originally Posted by Dale Mabry

This hurt like hell as I have weighted handles for my jump rope.

where'd you get those?

**Dale Mabry** · 03-16-2005, 01:03 PM

Got em at Champs, they are called 'Weigh to Jump". They have metal pipes in each handle. When I become less of a pussy, I may fill the handles up with sand too.

Today-

Same warm up 2x thru

Bench Press-135x8, 205x8, 225x9, 245x3, 245x3, 245x2, 225x3, 225x3
Pectoral Flye Machine-120x8, 150x8, 180x4, 165x6
Arm Extension Machinep-90x8, 110x8, 110x8, 110x6

Did some lateral, forward, backward sprint combinations.

PreMier · 03-16-2005, 04:52 PM

Yan http://www6.mailordercentral.com/iro...item=1&mitem=1

Edit: thats just a weighted rope.. You could always modify it though.

Robboe · 03-25-2005, 05:54 AM

Where you at Dale? Ready for the final pics this weekend?

**Dale Mabry** · 03-25-2005, 07:10 AM

I have been absolutely swamped with work this week, but here is where I stand.

I didn't work out this week, but I attended 3 Football practices, I am in a flag league here. I should be slightly better than I was in my last pics, prolly 2-3lbs lighter, but I feel bigger. I will take pics Sunday morning and do measurements Monday as that is when I will weigh-in. I will also be hitting the gym today for a full body explosion and tomorrow I have a game.

I will be continuing my cut until I am down to around 200-205 at which point I shall go on a slow bulk. Still kickin around which supplements to take. So far I am going to use Rhodiola, Sesathin, and I don't know what else. I am going to get some of that protein pudding too just so that I will have some chow at work if I get hungry.

PreMier · 03-25-2005, 04:39 PM

Why do you always take Rhodiola? I remember reading that it helps the body adapt in some way(stressful situations?).. but what exactly is it good for?

**P-funk** · 03-25-2005, 04:40 PM

The first weekend of May I am going to be attending an NASM workshops/convention so that I can renew my certification. Should be pretty cool.

**Dale Mabry** · 03-25-2005, 09:17 PM

Quote:

Originally Posted by PreMier

Why do you always take Rhodiola? I remember reading that it helps the body adapt in some way(stressful situations?).. but what exactly is it good for?

It is an adaptogen so it helps the body to respond to general stress, but I take it for it's fat releasing potential. Go to www.supplementwatch.com and look it up, there are tons of studies behind it.

Should be a cool seminar P-Funk.

So, I lifted today,whole body and have no idea what weights I did. Did squat, bench, and lat pulldown among other things.

**Dale Mabry** · 03-27-2005, 10:08 PM

So, played Football again this weekend, hungover as per usual. There is a guy on my team who is supposed to be really fast so I figured I would see how I would do in a little foot race with him. The team we were playing was pretty slow and we lined up on the same side of the field so I said, "Let's smoke these fools." Anyway, ball was snapped, we took off, and I had him by at least 4 steps after the first 20 yards. Now, I just need to work on cutting ability and I should be fine. I start Tennis on Wednesday so that will help. I am thinking of adding more field drills into my routine and now that I have cleats I can do them outside without slipping.

**Dale Mabry** · 03-28-2005, 01:08 PM

So, here is today...

Same Warm up 1x thru

Squats-135x8, 225x8, 225x8, 275x8
dumbbell SLDL-60'sx8, 120'sx6, 120'sx6, 120'sx6
Leg Curls-120x8, 150x8, 180x8

I did a shitload of closed skill drills focusing mostly on split steps, drop steps, side shuffling, and crossovers.

I haven't worked a whole leg routine in a very long time and have not squatted more than 225 in at least 4 months, I have a feeling I may regret this tomorrow. The last time I did SLDLs was prolly a year ago.

**Dale Mabry** · 03-29-2005, 02:44 PM

Holy fuck my legs hurt.

I did a small warm up today and alot of movements. I went at about 80% speed doing the movements just looking to link them properly. I worked on linking forward/backward movements with drop steps, side shuffles, and crossovers.

Then, I decided to do a bit of sprinting, just working on acceleration over the first 10 yards, then 40yd sprints at 75% just to work on form. Then, like an idiot, I did 2 sprints at full out speed.

Legs hurt, ass hurts, lower back hurts, and I am tired, time to go home.

Peace.

PreMier · 03-29-2005, 06:38 PM

Thanks Dale. I ordered some.
http://www.supplementwatch.com/supat...pplementId=243

EDIT: this site is awesome. I have tons of reading to do, have any more?

02-27-2005, 08:05 AM	#211
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Just got my T3. How long did you or are you going to stay on for?
	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...

02-28-2005, 01:40 PM	#212
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I went 8 weeks, starting my taper at the end of 6 weeks. Today Same warm up 2x thru 1 arm snatch-40x8, 50x8, 60x8 Push Jerk-135lbs 6 sets of 8 Skipped the jump squats because I ran out of time. I was really strong during my workout, I figured I would be screwed because of my little food poisoning issue on Friday but all went far better than expected.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-28-2005, 04:32 PM	#213
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Food poisoning?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-28-2005, 04:36 PM	#215
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	lmao
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-02-2005, 10:58 AM	#216
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday- Same Warm up 2x thru 8 40yd sprints-1st 2 were 75%, rest were 100% Side Shuffle Drill-4 sets Standing long jumps-10 Single leg standing long jumps-4 Single leg bounds-10 each side My endurance is way up. I am typically burnt after the first set of my warm up but yesterday I blew right thru it like cake. Mmmmmmmmmmmmmmmmmmmm Cake.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-02-2005, 01:36 PM	#217
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Same Warm up 2x thru Incline Bench-135x8, 185lbs 2 sets of 8 Cable Flye-50x8, 60x8 Lat Pulldown-120x8, 195lbs 2 sets of 8 Cable Rear Delt Flye-30x8, 35x8 Tri pushdown on dip assist-90x8, 100lbs 2 sets of 8 DB Curls-40x8, 50x8 My rest requirement between sets is definitely dropping substantially this week. I feel really good, I could have went up in weight in all exercises minus lat pulldown but today isn't about pushing heavy weights, it is about maintaining strength during this mostly explosive part of the periodization while calorie restricted. Regardless I think I am going to raise the weights next week just to see.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-04-2005, 02:44 PM	#218
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-145lbs 6 sets of 8 Jump Squat-145lbs 6 sets of 8 Endurance is up as I do not need to rest very long between sets. I still give myself 2 minutes, but I am much better after 1 minute than I used to be.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-07-2005, 01:10 PM	#219
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Same warm up 2x thru... Basically just did sprints and agility drills today.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-09-2005, 03:29 PM	#220
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Same Warm up 2x thru Bench Press-135x8, 215x8, 225x8, 245x5, 245x4, Superset-245x3, 225x4, 135x7 Pec Dec-125lbs 4 sets of 8 Lying 1-arm tri extension-25x8, 35lbs 3 sets of 8 Oh, BTW, I am going into a BBing type workout for this week to see if I want to switch to it for a bit.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-09-2005, 04:49 PM	#221
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	What will the split look like?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-10-2005, 06:57 AM	#222
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Prolly Ches/tris, back/bis, shoulders/legs.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-12-2005, 11:30 AM	#223
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Your input (or "output") is required in yannick's journal.
	Being held down by The Man

03-13-2005, 01:11 AM	#224
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	K, gotcha.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-14-2005, 12:34 PM	#225
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- No warm up Barbell Row-135x10, 185x8, 205x8, 205x8, 205x7, 205x8 Lat Pulldown-135x8, 180lbs 3 sets of 8 Hammer Curls-40x8, 45lbs 3 sets of 8 Jumped rope for about 10 minutes. This hurt like hell as I have weighted handles for my jump rope.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-16-2005, 01:03 PM	#227
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Got em at Champs, they are called 'Weigh to Jump". They have metal pipes in each handle. When I become less of a pussy, I may fill the handles up with sand too. Today- Same warm up 2x thru Bench Press-135x8, 205x8, 225x9, 245x3, 245x3, 245x2, 225x3, 225x3 Pectoral Flye Machine-120x8, 150x8, 180x4, 165x6 Arm Extension Machinep-90x8, 110x8, 110x8, 110x6 Did some lateral, forward, backward sprint combinations.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-25-2005, 04:40 PM	#232
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	The first weekend of May I am going to be attending an NASM workshops/convention so that I can renew my certification. Should be pretty cool.
	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

03-16-2005, 04:52 PM	#228
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Yan http://www6.mailordercentral.com/iro...item=1&mitem=1 Edit: thats just a weighted rope.. You could always modify it though.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-25-2005, 05:54 AM	#229
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Where you at Dale? Ready for the final pics this weekend?
	Being held down by The Man

03-25-2005, 07:10 AM	#230
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I have been absolutely swamped with work this week, but here is where I stand. I didn't work out this week, but I attended 3 Football practices, I am in a flag league here. I should be slightly better than I was in my last pics, prolly 2-3lbs lighter, but I feel bigger. I will take pics Sunday morning and do measurements Monday as that is when I will weigh-in. I will also be hitting the gym today for a full body explosion and tomorrow I have a game. I will be continuing my cut until I am down to around 200-205 at which point I shall go on a slow bulk. Still kickin around which supplements to take. So far I am going to use Rhodiola, Sesathin, and I don't know what else. I am going to get some of that protein pudding too just so that I will have some chow at work if I get hungry.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-25-2005, 04:39 PM	#231
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Why do you always take Rhodiola? I remember reading that it helps the body adapt in some way(stressful situations?).. but what exactly is it good for?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-27-2005, 10:08 PM	#234
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	So, played Football again this weekend, hungover as per usual. There is a guy on my team who is supposed to be really fast so I figured I would see how I would do in a little foot race with him. The team we were playing was pretty slow and we lined up on the same side of the field so I said, "Let's smoke these fools." Anyway, ball was snapped, we took off, and I had him by at least 4 steps after the first 20 yards. Now, I just need to work on cutting ability and I should be fine. I start Tennis on Wednesday so that will help. I am thinking of adding more field drills into my routine and now that I have cleats I can do them outside without slipping.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-28-2005, 01:08 PM	#235
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	So, here is today... Same Warm up 1x thru Squats-135x8, 225x8, 225x8, 275x8 dumbbell SLDL-60'sx8, 120'sx6, 120'sx6, 120'sx6 Leg Curls-120x8, 150x8, 180x8 I did a shitload of closed skill drills focusing mostly on split steps, drop steps, side shuffling, and crossovers. I haven't worked a whole leg routine in a very long time and have not squatted more than 225 in at least 4 months, I have a feeling I may regret this tomorrow. The last time I did SLDLs was prolly a year ago.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-29-2005, 02:44 PM	#236
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Holy fuck my legs hurt. I did a small warm up today and alot of movements. I went at about 80% speed doing the movements just looking to link them properly. I worked on linking forward/backward movements with drop steps, side shuffles, and crossovers. Then, I decided to do a bit of sprinting, just working on acceleration over the first 10 yards, then 40yd sprints at 75% just to work on form. Then, like an idiot, I did 2 sprints at full out speed. Legs hurt, ass hurts, lower back hurts, and I am tired, time to go home. Peace.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-29-2005, 06:38 PM	#237
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Thanks Dale. I ordered some. http://www.supplementwatch.com/supat...pplementId=243 EDIT: this site is awesome. I have tons of reading to do, have any more?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.