Thread: Dale Mabry's NASM OPT

Originally Posted by Dale Mabry

I have only done it structured for 2 weeks. My hips, ass, and legs are killing me, and my upper body has just stopped being sore from last week today.

It seems interesting. Is your goal to gain mass, strength, flexibility, overall fitness, or something else?

My goal is to see what this will do for me. I am guessing that I will initially see some weight loss, but I will most see strength and agility increases. The guy who developed the program states that you should see as much, if not more, hypertrophy than a regular program, but I don't think that is at all accurate. Only time will tell.



Edit: I found a link to part 1 of the article this is based on. Since it was on google, I will post it.


http://www.nasm.org/education/newsle...aining_pt1.asp

Whew, went to happy hour last night and got a little tore up. Here is what my workout looked like before all that.

Warm-up as above. Took 12 minutes

For all exercises, set 1 was regular reps, set 2 was slow concentric, set 3 was negatives, and set 4 was isometric

Bench press 135x12,6,6, 10 second holds at 4 positions
Lat Pulldown 105x12,8,8, 10 second holds at 4 positions
Lateral raise 20x12, 15x8,8, 10 second holds at 4 positions
DB Curls 25x12,8,8
Cable Tri pushdown 90x12, 100x8,8
Squat 135x8 regular, 135x8 negative, 135x8 explosive concentric, 185x8 negative, 185x8 regular

Abs
Left side bridge to prone bridge to right side bridge-4 sets with 15 seconds each hold, 5 seconds rest.


One thing of note, I cannot really control the very first portion of the concentric part of the bench press, the bar comes up like 2-3 inches right away. I guess that is kinda good, but I am going to work on controlling it.

Measurements

Arms 16"
Shoulders 49 3/4"
Chest unflexed 42 7/8"
Abdomen 34"
Hips 37 3/4""
Thigh unflexed 24 1/8"
Calf Unflexed 16 1/2" 16 5/8"

Skinfolds
Chest 8mm
Abdomen 26mm
Thigh 8mm

These numbers are pretty much what I was seeing in the mirror. Most of the increases in circumference are prolly due to the creatine. I think I may need to add more arm isolation exercises in the future.

Same warm up 2 times through.

Unilateral DB Flyes with active side off of bench 30 4 sets of 10 Standing Unilateral DB
DB rows on 1 leg 45x12, 55x10, 65 2 sets of 8
1 legged lateral raise 25x12, 30x20, 35x10
Cable tricep extension, no attachment 30x12, 40x12, 50x12
1-legged squat w/ only bodyweight 4 sets of 5, Actually got ass to heel on the last 3 of the 4th set on each side.
Leg curls 120x12, 1509x12, 180x12

Whats your height and weight?

5'11.5" 215lbs

So anyway, I forgot to post what I have decided for my diet. I have decided that I will eat whatever the hell I want, I have had no problems burning the cals offand the extra cals are actually improving my performance during my workouts.

Push up 45 Degrees to vertical 4x15
Ball walkout 4x10
Double leg hop 2x10 which ended up being the length of a basketball court
Single leg bound 2x10 I suck at these
Multi-planar speed hops 1x15 in each plane
Double leg tuck jump 2x10
I also light sprinted 4x40yd


I weighed 215.1 despite eating an entire 16" pepperoni and sauasgae pizza and 12 wings with bleu cheese last night. I would say my total caloric intake yesterday was 5000 cals minimum. I gained .7lbs from it. I am about to go shit out that .7 lbs in a minute.

Originally Posted by Dale Mabry

I weighed 215.1 despite eating an entire 16" pepperoni and sauasgae pizza and 12 wings with bleu cheese last night. I would say my total caloric intake yesterday was 5000 cals minimum. I gained .7lbs from it. I am about to go shit out that .7 lbs in a minute.

Mmm, pizza. Mmm, .7 lbs of sh... Nevermind. Anyway, what is your assessment of this program thus far?

Thus far i like it, more workouts, but less time for each workout.

I am a little displeased that my chest/shoulders havge grown but my arms have not. My legs will grow with anything so it is too soon to make a judgement on those. I would say the greatest progress has been in my abdominals in that they show alot more and my lower abs do not stick out nearly as much as they did, prolly from a stronger inner unit.

I'm not going to lift tomorrow, so I decided, retardedly, to go today, for the 3rd day in a row. I did the following, I was shot.

Same warm up 2 times through

Bench Press 135x12, 205x6, 205x6
Lat Pulldown 120x12, 180x8, 180x8
Squat 135x8, 225x8, 225x8

Ball crunches 3 sets of 15

Today was the first time I have attempted to bench or squat anything over 200 for 6 months and it showed. Also, I couldn't do any more than what I did, I was shutting down near the end.

Originally Posted by Dale Mabry

I would say the greatest progress has been in my abdominals in that they show alot more and my lower abs do not stick out nearly as much as they did, prolly from a stronger inner unit.

I bet. All that off-balance training has got to build a strong core.

Today was the first time I have attempted to bench or squat anything over 200 for 6 months and it showed. Also, I couldn't do any more than what I did, I was shutting down near the end.

Why? Recovering from an injury??

Recovering from the summer.

Plus I played alot of tennis from July on which pretty much kept me out of the weight room.

I will say this, I have never had this much balance before which is pretty cool.

Well missed last friday cuz the gym opened late. Here was todays workout.

Well, I have progressed to the 2nd stage which is strength. I will be doing more traditional workouts for the next 6 or so weeks. I will be doing the following split:

Monday-Chest, Shoulders and Back
Tuesday-Plyos
Wednesday-Bis and Tris
Thursday-Plyos
Friday-Legs

After plyos I will be doing agility ladder stuff once my ladder gets here. Prolly by Thursday.

Same Warm up 2 times through

Flat Bench 135x12, 205 3 sets of 8
Lat Pulldown 120x12, 150x12, 180x8, 195x8
Incline Flye 35x12, 45x12, 55x10, 65x10
Cable row (Rope attachment) 105x12, 135x10, 150x10, 165x8
Cable Lateral Raise 25x12, 35x10, 45x10
Rear Delt Raise 30x12, 2 sets 40x12

I liked the way this felt, my chest was twitching pretty well at the end. I also figured out why my chest is so weak. I completely forgot that I ceased all Shoulder and Chest work after the first 4 weeks of my M1T cycle because they were breaking out of proportion and my shoulders were getting pulled forward. I would put the last day that I did heavy push work sometime in early December and my last time of doing any real chest or shoulders around April.

after the strength phase are you going to progress to power??

Originally Posted by P-funk

after the strength phase are you going to progress to power??

Most definitely, but I don't know how I am going to go about it yet. That is the best part about the program, you can pretty much interpret the theory into a more personalized program.

Better balance.... sounds like a great program for an athlete. I may ask you to fax over that first workout for my bro whos gonna play football

Interesting journal.

Worked out at 1pm
Same Warm-up 2 times through

Double leg tuck jump 2x10
Single leg bound 2x10
Double leg hop 2x10
Multi-planar 1-legged jumps (4feet) 2x10 in each plane
Ball walkout 4x10
Push up 45 Degrees to vertical 4x12
Crunches 3x15
Prone bridge 3x20 seconds with 20 second rest between
Cable rotations 35x15, 45 2 sets of 15

weight 214.4
Body very sore
My lower body plyo were so much better being done at the beginning, I will prolly alternate from here on out.

When you say you have better balance, how can you tell?

Today, I lifted at 11am

Same Warm-up, 2 times through.

Dumbbell curl 30x12, 40x12, 50x8, 50x8; The firs 3 sets I did both at the same time, last set I alternated
Lying 1-arm tricep extension 20x12, 25x10, 30 2 sets of 8
Cable hammer curl (rope) 80x12, 90x12, 110x12, 120x10
1-arm tricep extension (transverse plane) 25x12, 30x12, 40x10, 50x8 (Cable ends up crossing over my chest during extension)

I am sore everywhere, and sick, which sucks.

I've been sick since Wednesday so I haven't lifted since Wednesday, but I will still put up my 2 weeks measurements.


Arms 16 1/2"
Shoulders 50 1/4"
Chest unflexed 43 1/2"
Abdomen 33 3/4"
Hips 37 1/2""
Thigh unflexed 24 1/2"
Calf Unflexed 16 1/2" 16 5/8"

Skinfolds
Chest 7mm
Abdomen 27mm
Thigh 6mm


Stuff still seems to be going up, but I am still working on muscle memory now.

Originally Posted by Dale Mabry

Skinfolds
Chest 7mm
Abdomen 27mm
Thigh 6mm

Holy crap.

Originally Posted by Twin Peak

Holy crap.

It is so weird, I can't gain fat for the life of me. I am eating like a total asshole too. I must say that all the plyos take alot out of me.

Originally Posted by Dale Mabry

It is so weird, I can't gain fat for the life of me. I am eating like a total asshole too. I must say that all the plyos take alot out of me.

Yeah, plyos are surprisingly taxing. I just started them recently. They are great though. I feel like I'm conditioning myself in such a wonderful way.

Well, I am going on memory here and I took a 2 hour nap earlier.

Same warm up 1 time through

Lat Pulldown-120x12, 150x12, 180x10, 210x8
Inclince Bench Press-135x12, 185x8, 205x4, 185x5
Cable Pullover-80x12, 120x12, 150x10, 160x8
Chest Flye machine-120x12, 135x12, 165x10, 180x8
Cable Lateral raise-30x12, 40x10, 50x8
Hammer Strength Behind the neck press-90x12, 140x10, 190x5



So....My problems on bench obviously stem from my shoulders considering my flye is pretty close to what it was before. Didn't want to do incline today, but I got to the gym late and every frat boy was doing chest today. I was playing around with 1 legged squats in between sets and I can get them comfortably from both sides all the way down.

Dale you have a 16 and a 1/2 inch calves unflexed?????????

I HATE YOU!!!!!!!!!!!