Dale Mabry's NASM OPT

**Dale Mabry** · 11-08-2004, 09:43 AM

So, here is my journal finally, I just got back from vacation and my videos are at my house. I took pics, hopefully the xray machine at the airport didn't f them up. I will be doing the NASM's Optimum Performance Training for Performance Enhancement. I will start the actual program on MOnday, this week will just be general prep, GPP, or whatever the hell you want to call it.

Warm up- go through twice, no rest
high knees-20 meters
heel kicks-20 meters
straight leg march to inverted toe touch- 10 reps
Leg Cradle- 10 reps
side shuffle- 20 meters
Carioca- 20 meters
crossover lunge-20 meters
prone leg over- 10 reps
supine leg over- 10 reps

Lifting
one arm DB snatch-4 sets 6-8 reps
DB Disco Inferno (my own movement)-4 sets 6-8 reps
Super set DB SLDLs to DB Push Jerk-4 sets 6-8 reps
DB Floor chest press on bench 4 sets 6-8 reps
Prone Bridge-4 sets 30 seconds, Rest (15,30,15,30)

That is it for now, I will lift M, Tu, Th, Fr this week.

Diet is still in the air, I will either just eat clean, or possibly the nutrient timing stuff from John Berardi.

Supplements will be creatine and Redline RTD. I may add other stuff, but that is up in the air. Definitely no PHs or PSs though.

Twin Peak · 11-08-2004, 09:50 AM

Um, interesting.

**Dale Mabry** · 11-08-2004, 12:05 PM

I am so antsy to see these videos so I can get started. From what I have been told, these programs are fun and interesting. Typical BBing workouts are no longer for me, too much of the same ole stuff.

I also forgot to mention that this week will be done with mostly light weights so I can get the form down and maintain it with little rest between sets.

cappo5150 · 11-08-2004, 01:05 PM

Quote:

Originally Posted by Dale Mabry

DB Disco Inferno (my own movement)-4 sets 6-8 reps

Sounds interesting, how do u do it?

camarosuper6 · 11-08-2004, 01:16 PM

Wow.

I dont think I understood a word of that program.

Good luck Dale...

**Dale Mabry** · 11-08-2004, 03:30 PM

Ok, my initial sets and reps was set after having put this together in my mind. Now that I have actually gone through it, I think I need to be a touch more realistic in the application of this pre-routine routine.

I took out the disco infoerno thing, which was basically wood choppers to either direction. I did the 4 sets of DB snatches with light weight and just about had a heart attack. So I will continue the other 4 exercises for at least 2 weeks before I get into the harder stuff as it seems I have severely OVERESTIMATED the shape I am in. ANyway, here were the weights.

DB Snatch

35 1 set of 8
45lbs 3 sets of 8

DB SLDL supersetted with DB Push Jerk
50sx8 35sx8 4 sets

Reverse Grip pulldown
120x8, 150x8, 150x8, 150x8

Prone Bridge
as noted above.

JerseyDevil · 11-08-2004, 07:07 PM

Quote:

Originally Posted by Dale Mabry

Carioca- 20 meters.

What? You're doing karaoke?

**Dale Mabry** · 11-08-2004, 07:38 PM

Ok, I watched the first 3 videos and have come up with a good idea of how I am going to do this. I am doing 4 workouts a week, 2 weight training days and 2 movement days. Weight training will be split between upper and lower, but during the movement days I will do full body. I figure I am a level 3 in most exercises with regard to balance, stabilization, and flexibility, but I will do some easier stuff in the first 2 weeks to verify this. For the first 4 weeks I will switch routines every week. Once my balance and stabilization is in check, I will cut back to 1 movement day a week and do a 3 day split.

Weight Training- Load will be minimal 1st week or 2
Rotational Push-ups 2x10 each side
Push up on 2 swiss balls 2x15
Ball Prone Combination I-Scaption, horizontal abduction, cobra 3x12
Standing Single Leg cable rows 4x12
Single leg squat 4x8
Single leg Romanian DL 4x8

Here is movement day, everything will be upper body 10 sets of 15 in a circuit completed as quickly as possible, lower body will be 5 sets of 15

Power Push up from wall w/ rotation
Hand Walkouts
Army crawl

Tuck Jumps
Front run steps
Jumps in all 3 planes
Ice Skaters in all 3 planes.

Measurements

Arms 16" Ouch
Shoulders 48.25"
Chest unflexed 42"
Abdomen 33.5"
Hips 38"
Thigh unflexed 23.5" 23.75"
Calf Unflexed 16.25" 16.5"

Skinfolds
Chest 8mm
Abdomen 26mm
Thigh 8mm

**Dale Mabry** · 11-09-2004, 08:13 AM

Here is my diet for the next 3 days...

1)Low Sugar Frosted Flakes w/low carb FF milk and 1 scoop Nectar (5g Creatine, 1/2 Redline RTD)
2)2 FF Dietz and Watson hot dogs on 2 slices 7 grain bread
Pre Workout)Chix breast burrito w/ FF cheese on low carb tortilla (21g of fiber, I am shitting my brains out) (Redline RTD)
Post Workout)Chicken Chow Mein on Basmati Brown Rice w/ Wasabi Sauce (5g Creatine)
5)VPX Micellean MRP

Once I run out of all this shit I will go grocery shopping and get some good stuff. I had this stuff yesterday too minus the VPX MRP. All totaled, I am guessing my total cals and macros are:

Total Cals: 2500
P: 180g 28%
F: 40g 15%
C: 355g 57

I ran surprisingly well on this yesterday, I imagine it is from the creatine and cal surplus over the weekend. Once I start to bonk I will prolly add more stuff in, particularly carbs and protein.

**Dale Mabry** · 11-09-2004, 09:45 AM

While I have a few seconds here at work, I will describe what exactly it is that this program is suppsed to do.

None of this stuff is my own, it comes from Mike Clark and a few other from the NASM

First thing is first, kinetic chain assessment. Find out what is wrong, ie tight or weak, and fix it.

1st portion is core stabilization which I have been doing, but not properly. It focuses in on drawing in the abdomen in all exercises and basically just developing a good inner and outer unit to stabilize your body during exercises.

2nd is just getting stabilizers, synergists, stabilizers and neutralizers to work cohesively. This is generally characterized by doing stuff in a proprioceptively rich environment (IE on a swiss ball, balance board, etc.)

3rd is rate of force production. This is like med ball passes and box jumps.

4th is basically strength training while using different planes, speeds, modes of resistance, body positions, etc.

5th is flexibility training which is quite self explanatory.

So, there are 3 levels of training: Stabilization, Strength, and Power. Each of 5 previously mentioned portions are in each stage.

The purpose of the stabilization stage is to increase the demands of the balance and stabilization systems and not the actual load. I have been doing the lower levels of this stage for the past 3 or so months and would say I was relatively advanced in this regard. The purpose of this stage is to provide a base to work with that is injury resistant. I will most likely lose the most weight in this stage as these exercises are are quite calorically taxing.

The strength stage is second and I will probably start it in a month. Joint stabilization and muscular coordination are the things being improved here. I will do this for at least 4 weeks.

The Final stage is power. The purpose of this stage is to maximally recruit the type 2 fibers and improve power.

I actually had alot more stuff here, but figured the NASM would take offense at me posting an entire program they are selling for free.

**P-funk** · 11-09-2004, 01:22 PM

I have the NASM videos as well. I agree with you on bb'er type training. It gets to boring.

This is going to be a cool journal to follow.

**Dale Mabry** · 11-09-2004, 01:34 PM

Which ones do you have, the PES or PT ones? I don't see why they put out 2 different sets, the methodology should be the same.

**P-funk** · 11-09-2004, 02:01 PM

I have the optimum performace training series (I believe it is for PT). It is a four video set, going through each phase of the OPT system.

**Dale Mabry** · 11-09-2004, 05:36 PM

I got a 5 video set OPT for the PES. It came with assesment, Integrated Training I, IT II, Flexibility and Movement.

Well,I was crunched for time during my workout and switched a few things up.

Push ups from 45 degree to vertical 4 sets of 15, 2 sets of 12
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 12
Jumps in all 3 planes 3 sets of 15

I am pissed I didn't have enough time to get it all in, but I had a patient to deal with. I think I am getting an agility ladder in the next week or 2 as I think I will progress much more quickly on movement day.

As for the actual movements, I have a postural dysfunction in transverse plane movement, prolly core related. The other planes were fine. My Chest has never been as fatigued as it was after my little push up drill. I think my lower body endurance is far greater than my upper body's so I will need to focus on that.

camarosuper6 · 11-09-2004, 05:40 PM

So, is this program a total body program designed to simply improve all aspects of every day life?

**Dale Mabry** · 11-09-2004, 05:48 PM

Basically, but you don't necessarily have to do it total body, you can split stuff up, which I will do once I enter the latter periods.

PreMier · 11-09-2004, 06:45 PM

Dale, where do you purchase your Micellean?

**Dale Mabry** · 11-09-2004, 07:51 PM

DPS or BUlk, I bought a ton of it 3 months ago so I don't remember.

JerseyDevil · 11-09-2004, 07:57 PM

I still want to know if karaoke is part of the program

.

camarosuper6 · 11-10-2004, 03:07 AM

This is very original. I will definitely be watching this journal.

**Dale Mabry** · 11-11-2004, 04:03 PM

Whew, after my day of yesterday, I decided to treat myself to a 16" roni pizza and 12 humongous hot wings with Bleu Cheese. I gained 2 lbs of what I am assuming is intestine clogging shit and a large amount of water.

Hit the gym at 2pm today and did as follows. I am not going to do the program strictly until I enter the strength phase. Here is what I did.

My warm-up took 12 minutes and is as follows. Since it will be my warm up for a while, I will describe the movements.

Go through twice, no rest
high knees-20 meters (just like in football)
heel kicks-20 meters (Running where upper thigh stays perpendicular to ground, and I kick my ass with my heels)
Dog and Bush to hurdler 10 each side (Looks like I am getting off a horse and then getting back on. I basically swing my leg backwards and then forwards)
1st round knee hugs 10 reps, 2nd round Leg Cradle- 10 reps (While standing, grab left ankle in right hand, push down same knee with left hand)
straight leg march to inverted toe touch- 10 reps (Standing, I swing my right leg up to shoulder level, touch that toe with left hand, then swing the same leg back and touch the left foot with my right hand. That is 1 rep on 1 side).
side shuffle- 10 meters, each direction
Carioca- 10 meters, each direction
prone leg over- 10 reps each side(Lying on my stomach, I swing my left leg back and around and touch my right hand being sure that both shoulders are bolted to the floor and both legs are straight. The leg not being used is flat on the floor.)
supine leg over- 10 reps (Lying on my back, same as above)

I do 2 sets of crossover lunges when finished over 20m. Crossover lunges are lunges where your lead leg crosses over the back leg and then you pull the trailing leg through.

My actual working sets are as follows:

DB rows on 1 leg (Working arm on unstable side) 35x12, 45x12, 55 2 sets of 10
Unilateral DB Flyes with active side off of bench 30 2 sets of 10, 35 2 sets of 8
NOTE: These are fucking killer on the core. Basically, the left half of your body is completely off the side of the bench and you are performing a flye on that side only for a set, then switch. I made this one up a year ago, but I am sure someone else has done it before.
Standing Unilateral DB curls with leg up on active side 25x12, 30x12, 35x10
Standing isometric shoulder press contraction 20lbs, 3 sets of 5, 15 second hold per rep
Cable tricep extension in the transverse plane 20x12, 30x12, 40x12
Description:Upper arm is perpendicular to torso, cable comes across the chest.
Core bridging sequence (Prone Bridge to left oblique bridge to right oblique bridge) 4 sets of 15 seconds each bridge done in a circuit
1-legged squat w/ only bodyweight 4 sets of 8, next time I am going to smarten up and do these first.
1-legged romanian DL with weight in hand opposite of working leg/glute 35 4 x12 each side

Took me an hour to get through this.

Diet was good, skipped one meal.

**Dale Mabry** · 11-12-2004, 09:18 AM

Holy shit I have never been this sore in all of my life!!!!!!!!!

Diet went smoothly yesterday and I ended up sleeping like 9 hours, I was beat.

My upperbody will be useless during movement day today.

PreMier · 11-12-2004, 04:24 PM

I like the way that training looks.

**P-funk** · 11-12-2004, 04:26 PM

yeah, lots of balance stuff going on there.

**Dale Mabry** · 11-12-2004, 04:54 PM

Movement day today...

Same warm up, took 15 minutes.

Total time for all movements was about 45 minutes
Push ups from 45 degree to vertical 6 sets of 15
Prone Alternating hand step ups 4 sets of 15
Army crawl 4 sets of 15

Tuck Jumps 4 sets of 15
Jumps in all 3 planes 3 sets of 15
Hill Climbers 4 sets of 15

I guess as of right now this is plenty for me to be doing, I am completely wiped out. At the end I did like 20 walkouts on the swiss ball and some light stretching of everything. I took a 45 minute nap and am quite sore right now. Surprisingly my legs are not all that bad, I figured the one-legged stuff yesterday would wipe them out. I imagine tomorrow may be a different story. I look forward to the weekend off. My weight after workout was 210.

**Dale Mabry** · 11-14-2004, 08:04 AM

So, I was a bad man this weekend. Drank like 5 beers on Friday, ordered 2 Domino's Pizzas at 2am, and ate them over the last 2 days. I typically eat the domino's pizzas in 1.5 meals, but I dragged them out over 4meals this time, yippee. I got a salad at 8pm last night once the pizzas were done, but ate a fudge peanut butter thing, a cheesecake cookie, and a huge oatmeal raisin cookie sandwich with maple cream in the middle.

At least I am not still sore.

11-08-2004, 09:43 AM	#1
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Dale Mabry's NASM OPT So, here is my journal finally, I just got back from vacation and my videos are at my house. I took pics, hopefully the xray machine at the airport didn't f them up. I will be doing the NASM's Optimum Performance Training for Performance Enhancement. I will start the actual program on MOnday, this week will just be general prep, GPP, or whatever the hell you want to call it. Warm up- go through twice, no rest high knees-20 meters heel kicks-20 meters straight leg march to inverted toe touch- 10 reps Leg Cradle- 10 reps side shuffle- 20 meters Carioca- 20 meters crossover lunge-20 meters prone leg over- 10 reps supine leg over- 10 reps Lifting one arm DB snatch-4 sets 6-8 reps DB Disco Inferno (my own movement)-4 sets 6-8 reps Super set DB SLDLs to DB Push Jerk-4 sets 6-8 reps DB Floor chest press on bench 4 sets 6-8 reps Prone Bridge-4 sets 30 seconds, Rest (15,30,15,30) That is it for now, I will lift M, Tu, Th, Fr this week. Diet is still in the air, I will either just eat clean, or possibly the nutrient timing stuff from John Berardi. Supplements will be creatine and Redline RTD. I may add other stuff, but that is up in the air. Definitely no PHs or PSs though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-08-2004, 09:50 AM	#2
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Um, interesting.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

11-08-2004, 12:05 PM	#3
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am so antsy to see these videos so I can get started. From what I have been told, these programs are fun and interesting. Typical BBing workouts are no longer for me, too much of the same ole stuff. I also forgot to mention that this week will be done with mostly light weights so I can get the form down and maintain it with little rest between sets.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-08-2004, 01:16 PM	#5
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Wow. I dont think I understood a word of that program. Good luck Dale...
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-08-2004, 03:30 PM	#6
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Ok, my initial sets and reps was set after having put this together in my mind. Now that I have actually gone through it, I think I need to be a touch more realistic in the application of this pre-routine routine. I took out the disco infoerno thing, which was basically wood choppers to either direction. I did the 4 sets of DB snatches with light weight and just about had a heart attack. So I will continue the other 4 exercises for at least 2 weeks before I get into the harder stuff as it seems I have severely OVERESTIMATED the shape I am in. ANyway, here were the weights. DB Snatch 35 1 set of 8 45lbs 3 sets of 8 DB SLDL supersetted with DB Push Jerk 50sx8 35sx8 4 sets Reverse Grip pulldown 120x8, 150x8, 150x8, 150x8 Prone Bridge as noted above.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-08-2004, 07:38 PM	#8
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Ok, I watched the first 3 videos and have come up with a good idea of how I am going to do this. I am doing 4 workouts a week, 2 weight training days and 2 movement days. Weight training will be split between upper and lower, but during the movement days I will do full body. I figure I am a level 3 in most exercises with regard to balance, stabilization, and flexibility, but I will do some easier stuff in the first 2 weeks to verify this. For the first 4 weeks I will switch routines every week. Once my balance and stabilization is in check, I will cut back to 1 movement day a week and do a 3 day split. Weight Training- Load will be minimal 1st week or 2 Rotational Push-ups 2x10 each side Push up on 2 swiss balls 2x15 Ball Prone Combination I-Scaption, horizontal abduction, cobra 3x12 Standing Single Leg cable rows 4x12 Single leg squat 4x8 Single leg Romanian DL 4x8 Here is movement day, everything will be upper body 10 sets of 15 in a circuit completed as quickly as possible, lower body will be 5 sets of 15 Power Push up from wall w/ rotation Hand Walkouts Army crawl Tuck Jumps Front run steps Jumps in all 3 planes Ice Skaters in all 3 planes. Measurements Arms 16" Ouch Shoulders 48.25" Chest unflexed 42" Abdomen 33.5" Hips 38" Thigh unflexed 23.5" 23.75" Calf Unflexed 16.25" 16.5" Skinfolds Chest 8mm Abdomen 26mm Thigh 8mm Last edited by Dale Mabry : 11-08-2004 at 08:20 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 08:13 AM	#9
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Here is my diet for the next 3 days... 1)Low Sugar Frosted Flakes w/low carb FF milk and 1 scoop Nectar (5g Creatine, 1/2 Redline RTD) 2)2 FF Dietz and Watson hot dogs on 2 slices 7 grain bread Pre Workout)Chix breast burrito w/ FF cheese on low carb tortilla (21g of fiber, I am shitting my brains out) (Redline RTD) Post Workout)Chicken Chow Mein on Basmati Brown Rice w/ Wasabi Sauce (5g Creatine) 5)VPX Micellean MRP Once I run out of all this shit I will go grocery shopping and get some good stuff. I had this stuff yesterday too minus the VPX MRP. All totaled, I am guessing my total cals and macros are: Total Cals: 2500 P: 180g 28% F: 40g 15% C: 355g 57 I ran surprisingly well on this yesterday, I imagine it is from the creatine and cal surplus over the weekend. Once I start to bonk I will prolly add more stuff in, particularly carbs and protein.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 09:45 AM	#10
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	While I have a few seconds here at work, I will describe what exactly it is that this program is suppsed to do. None of this stuff is my own, it comes from Mike Clark and a few other from the NASM First thing is first, kinetic chain assessment. Find out what is wrong, ie tight or weak, and fix it. 1st portion is core stabilization which I have been doing, but not properly. It focuses in on drawing in the abdomen in all exercises and basically just developing a good inner and outer unit to stabilize your body during exercises. 2nd is just getting stabilizers, synergists, stabilizers and neutralizers to work cohesively. This is generally characterized by doing stuff in a proprioceptively rich environment (IE on a swiss ball, balance board, etc.) 3rd is rate of force production. This is like med ball passes and box jumps. 4th is basically strength training while using different planes, speeds, modes of resistance, body positions, etc. 5th is flexibility training which is quite self explanatory. So, there are 3 levels of training: Stabilization, Strength, and Power. Each of 5 previously mentioned portions are in each stage. The purpose of the stabilization stage is to increase the demands of the balance and stabilization systems and not the actual load. I have been doing the lower levels of this stage for the past 3 or so months and would say I was relatively advanced in this regard. The purpose of this stage is to provide a base to work with that is injury resistant. I will most likely lose the most weight in this stage as these exercises are are quite calorically taxing. The strength stage is second and I will probably start it in a month. Joint stabilization and muscular coordination are the things being improved here. I will do this for at least 4 weeks. The Final stage is power. The purpose of this stage is to maximally recruit the type 2 fibers and improve power. I actually had alot more stuff here, but figured the NASM would take offense at me posting an entire program they are selling for free.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 01:22 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I have the NASM videos as well. I agree with you on bb'er type training. It gets to boring. This is going to be a cool journal to follow.
	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

11-09-2004, 01:34 PM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Which ones do you have, the PES or PT ones? I don't see why they put out 2 different sets, the methodology should be the same.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 02:01 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I have the optimum performace training series (I believe it is for PT). It is a four video set, going through each phase of the OPT system.
	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

11-09-2004, 05:36 PM	#14
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I got a 5 video set OPT for the PES. It came with assesment, Integrated Training I, IT II, Flexibility and Movement. Well,I was crunched for time during my workout and switched a few things up. Push ups from 45 degree to vertical 4 sets of 15, 2 sets of 12 Prone Alternating hand step ups 4 sets of 15 Army crawl 4 sets of 15 Tuck Jumps 4 sets of 12 Jumps in all 3 planes 3 sets of 15 I am pissed I didn't have enough time to get it all in, but I had a patient to deal with. I think I am getting an agility ladder in the next week or 2 as I think I will progress much more quickly on movement day. As for the actual movements, I have a postural dysfunction in transverse plane movement, prolly core related. The other planes were fine. My Chest has never been as fatigued as it was after my little push up drill. I think my lower body endurance is far greater than my upper body's so I will need to focus on that.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 05:40 PM	#15
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	So, is this program a total body program designed to simply improve all aspects of every day life?
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-09-2004, 05:48 PM	#16
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Basically, but you don't necessarily have to do it total body, you can split stuff up, which I will do once I enter the latter periods.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 06:45 PM	#17
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Dale, where do you purchase your Micellean?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-09-2004, 07:51 PM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	DPS or BUlk, I bought a ton of it 3 months ago so I don't remember.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2004, 07:57 PM	#19
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	I still want to know if karaoke is part of the program .

11-10-2004, 03:07 AM	#20
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	This is very original. I will definitely be watching this journal.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-11-2004, 04:03 PM	#21
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Whew, after my day of yesterday, I decided to treat myself to a 16" roni pizza and 12 humongous hot wings with Bleu Cheese. I gained 2 lbs of what I am assuming is intestine clogging shit and a large amount of water. Hit the gym at 2pm today and did as follows. I am not going to do the program strictly until I enter the strength phase. Here is what I did. My warm-up took 12 minutes and is as follows. Since it will be my warm up for a while, I will describe the movements. Go through twice, no rest high knees-20 meters (just like in football) heel kicks-20 meters (Running where upper thigh stays perpendicular to ground, and I kick my ass with my heels) Dog and Bush to hurdler 10 each side (Looks like I am getting off a horse and then getting back on. I basically swing my leg backwards and then forwards) 1st round knee hugs 10 reps, 2nd round Leg Cradle- 10 reps (While standing, grab left ankle in right hand, push down same knee with left hand) straight leg march to inverted toe touch- 10 reps (Standing, I swing my right leg up to shoulder level, touch that toe with left hand, then swing the same leg back and touch the left foot with my right hand. That is 1 rep on 1 side). side shuffle- 10 meters, each direction Carioca- 10 meters, each direction prone leg over- 10 reps each side(Lying on my stomach, I swing my left leg back and around and touch my right hand being sure that both shoulders are bolted to the floor and both legs are straight. The leg not being used is flat on the floor.) supine leg over- 10 reps (Lying on my back, same as above) I do 2 sets of crossover lunges when finished over 20m. Crossover lunges are lunges where your lead leg crosses over the back leg and then you pull the trailing leg through. My actual working sets are as follows: DB rows on 1 leg (Working arm on unstable side) 35x12, 45x12, 55 2 sets of 10 Unilateral DB Flyes with active side off of bench 30 2 sets of 10, 35 2 sets of 8 NOTE: These are fucking killer on the core. Basically, the left half of your body is completely off the side of the bench and you are performing a flye on that side only for a set, then switch. I made this one up a year ago, but I am sure someone else has done it before. Standing Unilateral DB curls with leg up on active side 25x12, 30x12, 35x10 Standing isometric shoulder press contraction 20lbs, 3 sets of 5, 15 second hold per rep Cable tricep extension in the transverse plane 20x12, 30x12, 40x12 Description:Upper arm is perpendicular to torso, cable comes across the chest. Core bridging sequence (Prone Bridge to left oblique bridge to right oblique bridge) 4 sets of 15 seconds each bridge done in a circuit 1-legged squat w/ only bodyweight 4 sets of 8, next time I am going to smarten up and do these first. 1-legged romanian DL with weight in hand opposite of working leg/glute 35 4 x12 each side Took me an hour to get through this. Diet was good, skipped one meal.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-12-2004, 09:18 AM	#22
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Holy shit I have never been this sore in all of my life!!!!!!!!! Diet went smoothly yesterday and I ended up sleeping like 9 hours, I was beat. My upperbody will be useless during movement day today.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-12-2004, 04:24 PM	#23
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	I like the way that training looks.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-12-2004, 04:26 PM	#24
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	yeah, lots of balance stuff going on there.
	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

11-12-2004, 04:54 PM	#25
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Movement day today... Same warm up, took 15 minutes. Total time for all movements was about 45 minutes Push ups from 45 degree to vertical 6 sets of 15 Prone Alternating hand step ups 4 sets of 15 Army crawl 4 sets of 15 Tuck Jumps 4 sets of 15 Jumps in all 3 planes 3 sets of 15 Hill Climbers 4 sets of 15 I guess as of right now this is plenty for me to be doing, I am completely wiped out. At the end I did like 20 walkouts on the swiss ball and some light stretching of everything. I took a 45 minute nap and am quite sore right now. Surprisingly my legs are not all that bad, I figured the one-legged stuff yesterday would wipe them out. I imagine tomorrow may be a different story. I look forward to the weekend off. My weight after workout was 210.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...