Dale Mabry's Athletic Endeavor...

**Dale Mabry** · 02-23-2006, 06:34 PM

It's not what you think, I am certainly no high roller, my roommates ex is a flight attendant who flies out of Ft Lauderdale but lives in AC. So when she flies to AC she gets a free room but stays at her house, so I benefit.

As for the hooker, I don't pay for sex...At least not directly.

**CowPimp** · 02-24-2006, 06:16 AM

Wow. Just wow. That's why I lean forward just a tiny bit when I do those.

**Dale Mabry** · 02-24-2006, 07:17 AM

I was well leaned forward, I just stopped paying attention for some reason. Dumb.

**CowPimp** · 02-24-2006, 09:57 AM

Quote:

Originally Posted by Dale Mabry

I was well leaned forward, I just stopped paying attention for some reason. Dumb.

I bet you will never become that distracted again. Haha.

topolo · 02-24-2006, 10:17 AM

Can I whore in this thread too?

BigDyl · 02-24-2006, 10:21 AM

Quote:

Originally Posted by Dale Mabry

No, a straight line, I should have mentioned that.

Ok, I am going to run down today point by point, I suffered probably one of the most significant, acutely painful exercises I can remember suffering.

So, I do my warm up and do 8 sets of zig zag agility stuff, felt really good, zipped right thru them. I decide I am going to do plyos in between my upper body sets since I was unable to do them yesterday, I was too sore to get any benefit from it.

So, Here is how resistance training went, I did Strength/Muscular Endurance.

A1 Bench Press 275 3x3
A2 1-Leg Depth Drops 35lbs 3x4

So I supersetted those, not too bad. I am not going to just do unloading weeks every 4-6 weeks from now on. At the end of my last meso with bench I was getting 295 for 4 sets of 4 and I was still gaining strength so I will wait until I plateau from now on. Anyway, next...

B1 Wide Grip Pull Ups- 3x4
B2 Quick Response Tuck Jumps- 3x6

Went by good.

C1 DB Shoulder Press-65 3x4
C2 1-leg vert leap- 3x4

So, I see some retards are humping away on the cable machines so i go out of order and decide to do Lat raises first. I grab 20s and my first rep is great, I bring the weights to the bottom to start the second rep, they accidentally clank, and I bring them up for the top of the second rep. All of a sudden, one of the...Words cannot even describe the pain I was in...worst pains I have ever felt came over me. At that point, I had an out of body experience and relived the past. I saw me completing my first rep and dropping the weights in front of me, accidentally clanging them. Being out of my body, I noticed something. I noticed that I got a pretty good amount of my shorts caught between the weights at the bottom. At this point I was back in my body and clutching my dick, I pinched that motherfucker bad! I looked down my drawers and noticed an area about the size of a pea cut in half that was swelling and purple. I went to the bathroom and went into a shitter to regroup. I cannot tell you how much that fucking hurt. Anyway, after about what seemed like hours, I went back out and completed the day.

Lat raises-20s- 2x15
DB Scaption-15s 2x15
Cable reverse grip row-105 2x15
1-arm db tri extension-20 2x15
Double Bicep cable curl-35 2x15
Low Cable Crossovers-40-2x15

Balance/Focus/Concentration
BR Med ball Chest Pass-6lbs ball 4x10
Weapon X-6lbs med ball 4x10

Man, my dick still hurts.

Don't worry, topolo will kiss it and make it better.

**Dale Mabry** · 02-24-2006, 11:05 AM

Today-

Sprints-I had to do the first 6 as 15yd sprints, they went pretty well. Did 4 full 30yd sprints, they wen't even better. Form continues to improve.

Jump Squat-135 3x3
Power Lunges-25s 3x3

Did some Eccentric GHRs, I ran out of time, have a bunch of meetings today, will do some stuff tonight at my conditioning class. Then I will get shitfaced.

topolo · 02-24-2006, 11:52 AM

Quote:

Originally Posted by Dale Mabry

Today-

Sprints-I had to do the first 6 as 15yd sprints, they went pretty well. Did 4 full 30yd sprints, they wen't even better. Form continues to improve.

Jump Squat-135 3x3
Power Lunges-25s 3x3

Did some Eccentric GHRs, I ran out of time, have a bunch of meetings today, will do some stuff tonight at my conditioning class. Then I will get shitfaced.

Great update, thanks

**P-funk** · 02-24-2006, 01:03 PM

Quote:

Originally Posted by Dale Mabry

Today-

Sprints-I had to do the first 6 as 15yd sprints, they went pretty well. Did 4 full 30yd sprints, they wen't even better. Form continues to improve.

Jump Squat-135 3x3
Power Lunges-25s 3x3

Did some Eccentric GHRs, I ran out of time, have a bunch of meetings today, will do some stuff tonight at my conditioning class. Then I will get shitfaced.

power lunges? are you pulling a sled for those? band resistance?

**Dale Mabry** · 02-27-2006, 01:23 PM

Today

Linear Speed-8 30yd sprints
Power-2-3 minute recovery
Hang Snatch 125 3x3
Bench Throw 90+ bar 3x3
Hypertrophy-60 second recovery
DB Shoulder Press-35x12, 40x12
reverse Grip Lat Pulldown-135 2x12
Pec Deck-120 2x12
Rear Delt raises-30s 2x12
Cable Pushdown-100 2x12
Hammer Curls-30s 2x12
Focus/Balance/Concentration
Weapon X-2x10 each side
1-leg squat to med ball free throw-2x10 each side

Sprints were not as good as I hoped, but I am a bit tired, and actually like the agility stuff more.

**P-funk** · 02-27-2006, 01:35 PM

how are the snatches coming?

**Dale Mabry** · 02-27-2006, 01:39 PM

Well, funny you should ask. I started my first set with 135, but it didn't feel right so I went to 125 and everything felt smooth. I am just not accustomed to uping weights by such a small amount, but if you are trying to move the bar fast then you gotta do what you gotta do. I got 135 up for all 3 reps, but I didn't feel any explosive pop like I did at 125.

topolo · 02-28-2006, 10:35 PM

I need a clarification: Is whoring aloud in this thread?

**Dale Mabry** · 03-01-2006, 09:39 AM

Quote:

Originally Posted by topolo

I need a clarification: Is whoring aloud in this thread?

You are allowed to whore, but not aloud.

**Dale Mabry** · 03-01-2006, 11:50 AM

Agility
Pro Agility-8 sets
Resistance Training
Strength-2-3 minute recovery
Back Squat- 285 3x4
1-legged press- 215 3x4
Muscular Endurance-30 seconds recovery
Hip Flexion- 80 2x15
Leg Curl- 150 2x15
Focus/Balance/Concentration
BR med ball chest pass-6lbs 4x10
1-leg med ball bowling pass and catch-6lbs 4x10

Need a new agility movement for today, I get no grip on the basketball court and end up sliding everywhere.

topolo · 03-02-2006, 11:09 PM

Quote:

Originally Posted by Dale Mabry

Need a new agility movement for today, I get no grip on the basketball court and end up sliding everywhere.

'

try wearing shoes

**Dale Mabry** · 03-03-2006, 08:29 AM

I was thinking flip flops.

**Dale Mabry** · 03-06-2006, 01:36 PM

Today-

8 sprints, felt good

Bench-275 3x3
Wide grip Pull-ups-10lbs 3x4
Standing DB Shoulder Press-65s 3x4
Incline flye-45s 2x15
Rear Delt raises-25s 2x15
Close grip Cable row-120 2x15
Tri Pushdown-130 2x15
Double-Bi Cable curl-30s 2x15

That be it, nothing felt that good except for the sprints. I chalk it up to being the end of a cold.

**Dale Mabry** · 03-07-2006, 12:53 PM

Agility
Agility Course-8 sets
Resistance Training
Strength-2-3 minute recovery
Back Squat- 285 3x4
1-legged press- 215 3x4
Muscular Endurance-30 seconds recovery
Hip Flexion- 80 2x15
Reverse Hyper-30 2x15

**Dale Mabry** · 03-08-2006, 01:16 PM

Today I just did a bunch of agility stuff. Hooray!

topolo · 03-09-2006, 07:38 PM

Hooghey!

**Dale Mabry** · 03-20-2006, 01:14 PM

warm-up

Linear Speed-
4, 30 yd sprints

Power
Power Snatch-115 4x4
Bench throw-105 4x4 (I will assume the bar on the smith machine weighs 15)

Hypertrophy-60 seconds rest
Lat Pulldown-135 3x10
Pec Deck-120 3x10
DB Curls-35s 3x10
Lat Raise-20s 3x10
1 arm tri cable pushdown-45 3x10

Sprints felt good, a lot less rest between sets but they were still faxst. Actually surprised that all of my weights were higher than I thought after taking 10 days off to get over this cold. Hopefully I cna get back to where I was.

**P-funk** · 03-20-2006, 01:16 PM

is the power snatch off the floor?

topolo · 03-20-2006, 01:37 PM

I once dated a girl with a power snatch.

**Dale Mabry** · 03-20-2006, 06:08 PM

Quote:

Originally Posted by P-funk

is the power snatch off the floor?

No, from the hang, trying to go back to the upper/lower split with power/strength also split. I need to do some brainstorming as to switching it up once I get back to where I was.

**Dale Mabry** · 03-21-2006, 01:06 PM

Today-

Warm-up
Agility course 8 sets

Strength
Squats-275 4x4
1-legged press-195 4x4

Muscular Endurance
Hip Flexion-80 3x15
Reverse Hypers-30 3x15

02-23-2006, 06:34 PM	#91
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com It's not what you think, I am certainly no high roller, my roommates ex is a flight attendant who flies out of Ft Lauderdale but lives in AC. So when she flies to AC she gets a free room but stays at her house, so I benefit. As for the hooker, I don't pay for sex...At least not directly.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-24-2006, 06:16 AM	#92
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Wow. Just wow. That's why I lean forward just a tiny bit when I do those.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-24-2006, 07:17 AM	#93
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	I was well leaned forward, I just stopped paying attention for some reason. Dumb.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-24-2006, 11:05 AM	#97
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- Sprints-I had to do the first 6 as 15yd sprints, they went pretty well. Did 4 full 30yd sprints, they wen't even better. Form continues to improve. Jump Squat-135 3x3 Power Lunges-25s 3x3 Did some Eccentric GHRs, I ran out of time, have a bunch of meetings today, will do some stuff tonight at my conditioning class. Then I will get shitfaced.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-27-2006, 01:23 PM	#100
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today Linear Speed-8 30yd sprints Power-2-3 minute recovery Hang Snatch 125 3x3 Bench Throw 90+ bar 3x3 Hypertrophy-60 second recovery DB Shoulder Press-35x12, 40x12 reverse Grip Lat Pulldown-135 2x12 Pec Deck-120 2x12 Rear Delt raises-30s 2x12 Cable Pushdown-100 2x12 Hammer Curls-30s 2x12 Focus/Balance/Concentration Weapon X-2x10 each side 1-leg squat to med ball free throw-2x10 each side Sprints were not as good as I hoped, but I am a bit tired, and actually like the agility stuff more.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-27-2006, 01:35 PM	#101
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	how are the snatches coming?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-27-2006, 01:39 PM	#102
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Well, funny you should ask. I started my first set with 135, but it didn't feel right so I went to 125 and everything felt smooth. I am just not accustomed to uping weights by such a small amount, but if you are trying to move the bar fast then you gotta do what you gotta do. I got 135 up for all 3 reps, but I didn't feel any explosive pop like I did at 125.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-01-2006, 11:50 AM	#105
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Agility Pro Agility-8 sets Resistance Training Strength-2-3 minute recovery Back Squat- 285 3x4 1-legged press- 215 3x4 Muscular Endurance-30 seconds recovery Hip Flexion- 80 2x15 Leg Curl- 150 2x15 Focus/Balance/Concentration BR med ball chest pass-6lbs 4x10 1-leg med ball bowling pass and catch-6lbs 4x10 Need a new agility movement for today, I get no grip on the basketball court and end up sliding everywhere.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-03-2006, 08:29 AM	#107
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	I was thinking flip flops.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-06-2006, 01:36 PM	#108
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- 8 sprints, felt good Bench-275 3x3 Wide grip Pull-ups-10lbs 3x4 Standing DB Shoulder Press-65s 3x4 Incline flye-45s 2x15 Rear Delt raises-25s 2x15 Close grip Cable row-120 2x15 Tri Pushdown-130 2x15 Double-Bi Cable curl-30s 2x15 That be it, nothing felt that good except for the sprints. I chalk it up to being the end of a cold.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-07-2006, 12:53 PM	#109
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Agility Agility Course-8 sets Resistance Training Strength-2-3 minute recovery Back Squat- 285 3x4 1-legged press- 215 3x4 Muscular Endurance-30 seconds recovery Hip Flexion- 80 2x15 Reverse Hyper-30 2x15
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-08-2006, 01:16 PM	#110
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today I just did a bunch of agility stuff. Hooray!
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-20-2006, 01:14 PM	#112
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	warm-up Linear Speed- 4, 30 yd sprints Power Power Snatch-115 4x4 Bench throw-105 4x4 (I will assume the bar on the smith machine weighs 15) Hypertrophy-60 seconds rest Lat Pulldown-135 3x10 Pec Deck-120 3x10 DB Curls-35s 3x10 Lat Raise-20s 3x10 1 arm tri cable pushdown-45 3x10 Sprints felt good, a lot less rest between sets but they were still faxst. Actually surprised that all of my weights were higher than I thought after taking 10 days off to get over this cold. Hopefully I cna get back to where I was.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-20-2006, 01:16 PM	#113
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	is the power snatch off the floor?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-21-2006, 01:06 PM	#116
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,771 Photos: 10	Today- Warm-up Agility course 8 sets Strength Squats-275 4x4 1-legged press-195 4x4 Muscular Endurance Hip Flexion-80 3x15 Reverse Hypers-30 3x15
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...