Thread: Dale Mabry's NASM OPT

Only the ones after eating like an ahole for 3 or more weeks.

Today-

Same Warm up

Push Jerk 6 sets of 135x8
Bench Press 135x8, 205 3 sets of 8
50 minutes agility ladder

took all my supps and ate pretty much the same as yesterday.

Oh Yeah, weighed in at 224.1.

Today

Same warm up 1 time through

Cleans-135x8, 155x8, 155x8, 155x6, 155x6, 135x8
Push Press-6 sets of 135x8
Squat-225x8, 225x8, 3 sets of 225x6

Agility Ladder stuff for 25 minutes.

I also played Doubles Tennis for 2 hours this am. I took all my supps today.

Weighed in at 220.7. Oh, and I ate pizza last night.

You suck Dale. Even with a less than stellar diet, I'll predict you'll be ripped in 2 months or so. Maybe less, depending on what your ultimate goals are.

So, here is today, precisely 1 week since starting...

Same Warm up 2 times thru

Bench Press-135x8, 3 sets of 8 at 205lbs
Lat Pulldown-120x8, 195lbs 3 sets fo 8
Rear Delt Riase-30x8, 35lbs 2 sets of 8
DB Curls-35x8, 45lbs 2 sets of 8
Tri Pushdown on dip assist machine-90lbs 3 sets of 8

30 minutes of agility ladder stuff. My rest time has significantly dropped in just a week.

I weighed in at 218.4lbs prior to lifting.

Originally Posted by Dale Mabry

I weighed in at 218.4lbs prior to lifting.

You Fuqqer

Day off today, and I needed it. Ate like a tubbo last night because I don't want to exceed my first goal of 10lbs by too much or I will be on the fast track to a can of dog food by week 8. Gained .4 lbs.

A refeed or just an anything you can eat binge?

Just a one meal refeed kinda thing. It actually wasn't all that bad, a big pot of mussels, fries, and a piece of bread. May have snuck in a couple of specialty brews in there as well.

I think you should do it again tonight.

And the day after.

Haha, nah, only jestin'.

I should probably schedule some sort of refeed soon, cause by Sunday i'll have done two full weeks and not carbed up yet. Although my carbs are hardly low (300g/day) so it may not make a difference.

Yeah, I will be refeeding hard on Sunday during the NFL playoff games. I will need to schedule weigh-in 2 right before that.

New pics on sunday remember.

Oh, and me and thee need to put our pics up in that thread on Avant. I know you've got yours up in our other thread, but i think the "official" one is over there cause Steve wants control over his pics.

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Damn your taking weight off fast!

Originally Posted by Dale Mabry

It took me forever to attach those mofos on here. What is the thread over at avant, I only found Stephanie's journal over there.

Go to the members pics forum at the bottom. The thread is comp stats and pics.

Originally Posted by rock4832

Damn your taking weight off fast!

I know, alot faster than I expected. My boss, who I only see on a weekly basis, mentioned that I look like I have lost a ton of weight.

As I mentioned in the T3 thread over at the Anabolic Zone, I am not upping cals, they are gonna stay right where they are until I get below 210. I haven't been below 210 for at least a year and haven't been under 205 for at least 2 years. I foresee this as being my greatest cut and as long as I come off the T3 well I don't see myself ever going over 10% bodyfat again. At least that is what I am telling myself.

Well that's awesome Dale. Good luck! Your doing a bang up job already

You're going to be ripped before you know it. How much weight have you lost thus far?

10 lbs.

Today-

Same warm up 2x thru

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

Agility Ladder Drills 35 minutes

I took deep squats out of this day, I am trying to make Mondays and Thursdays explosive day and deep squats are not all that explosive.

Weight-217.2lbs

Originally Posted by Dale Mabry

Today-
Weight-217.2lbs

Shit Dale, you just keep dropping weight.

I know, I didn't even lift the day before the weigh-in. I bet I am near 215 today. I will hover in on this weight at least until my official 2 week wrigh-in, so that I am able to progress thru the next 3 checkpoints without having to eat dog food.

Today-

Same Warm up 2x thru

Flat Bench-135x8, 205lbs 2 sets of 8, 215x8
Cable Row-120x8, 165x8, 180lbs 2 sets of 8
Cable Lateral Raise-30x8, 45lbs 2 sets of 8
DB Preacher Curl-25x8, 35lbs 2 sets of 8
Tri pulldown with pulley overhead- 70x8, 90lbs 2 sets of 8

30 minutes Agility Ladder Stuff

Oddly enough, I forgot to take the Rhodiola today until after my workout and this was the first time I got head rushes indicative of low blood sugar. Hmmm.

Weight- 216.8lbs preworkout, full stomach.

Whats your dose of Rhodiola again? And is it necissary to use, while on T3?

Scratch the first question.. I looked back a page

Not necessary, but it feels quite nice. I did get a bunch of low blood sugar head rushes the last time I tried T3, but like I said, I think it was underdosed. I was actually really surprised how long it took to get the head rush from such low cals. I am thinking possibly that the fat being released by the Rhodiola is takin care of business energy-wise, but who knows.

Fuck me, you're dropping weight like a murderer on death row.

Updates are due on Avant today mate.