Dale Mabry's Athletic Endeavor...

**Dale Mabry** · 03-23-2006, 12:41 PM

Today-

20yd sprints-8 sets

Strength-Full Recovery
Bench Press-275x3, 2, 2, 2
Cable Row-210-4x4

Muscular Endurance-30 second RI
DB Shoulder Press-30s 3x15
Lat Pulldown-105 3x15
Rear Delt Raise-25s 3x15
Pec Flye Machine-105 3x15
Rope Hammer Curl-80 3x15
Rope Tri Pushdown-80 3x15

Well, I forgot to mention I decided to try the South Beach Diet this week, and it can be seen in the dramatic drop in weight. It is essentially a keto diet for 2 weeks, followed by slow introduction of good carbs after that 2 weeks. Before I went I read up on it and the NSCA has an article on how it increases ammonia in the first few weeks. So, during bench my first rep shot up, and then I was done. Row was ok because I had to do it on the cable machine because the squat racks were taken up, but I noticed much higher levels of burn during my assistance work than usual. My sprints went great, so I am guessing I am just not buffering H+ quickly enough. No biggie, I will be adding in Accelerade at either the end of next week or the beginning of the following.

I have dropped a good amount of weight which I knew I would in a keto , I am at 217 after 2 meals. 2 weeks ago I was 226 on an empty stomach first thing in the morning. Looking to get to 200lbs by the end of April.

topolo · 03-23-2006, 02:52 PM

Great update.....Thanks

**Dale Mabry** · 03-24-2006, 12:29 PM

Warm-up

Box Drills-8 sets

Power-
1-leg hop over barrier-4x4
Jump Squats-4x3

Hypertrophy-60 sec RI
Leg Extension-165 3x10
Leg Curl-165 3x10

Weight-216lbs

**Dale Mabry** · 03-27-2006, 11:54 AM

warm-up

Linear Speed-
6, 30 yd sprints

Power
Power Snatch-135 4x3
Bench throw-105 4x4

Hypertrophy-45 seconds rest
Rear Delt Machine-120 3x10
Chest Flye Machine-120 3x10
Lat Pulldown-135 3x10
DB Shoulder Press-45s 3x10
Tri Pushdown-120 3x10
Cable Curl-100 3x10

Felt decent, sprints were pretty quick, didn't realize I only did 115 on snatch last week, wondered why it felt a little slow. I like the exercise selection, but I needed to reduce RI between hypertrophy sets, since the reps are only 10, I wasn't getting decent lactate accumulation so rather than go back to 12 reps, I lowered the RI from 60 to 45 seconds. Still, 12 reps w/ a 60 sec RI seems to lead to greater accumulation than 10 reps w/ 45 sec RI, at least for me.

Weight-215.8lbs, no surprise, I am essentially keto right now so I expected to be low. I hope it keeps up, but I slowly add carbs next week.

**Dale Mabry** · 03-28-2006, 12:33 PM

Today-

Warm-up
Agility course 8 sets-Made up new stuff

Strength
Squats-285 4x4
1-legged press-215 4x4

Muscular Endurance-30 sec RI
Leg Extension-120 3x15
Leg Curls-120 3x15

**P-funk** · 03-28-2006, 12:36 PM

you should do the muscular enduarnce stuff as max reps for a specific time. that shit burns bad!

**Dale Mabry** · 03-28-2006, 12:54 PM

I know, my training boss does that, but he does it all the time.

I am wondering if just one set of like 30 seconds is equivalent to a certain number of sets of 15 with a 30 second RI. Anything to shorten a workout is good in my book. I don't know that I would be able to do that right now, my local endurance isn't that good at the moment. Near the end of the last time I did this type of routine it was great.

Oh, I was 215.8lbs today.

topolo · 03-28-2006, 10:26 PM

Quote:

Originally Posted by Dale Mabry

Oh, I was 215.8lbs today.

you are a cute little guy

**Dale Mabry** · 03-30-2006, 04:57 PM

Today-

30yd sprints-6 sets

Strength-Full Recovery
Bench Press-275x2, 2, 2, 2
Cable Row-210-4x4

Hypertrophy-45 second RI
DB Shoulder Press-40s 3x10
Lat Pulldown-135 3x10
Rear Delt Raise-30s 3x10
Pec Flye-40s 3x10
Cable Curl-100 3x10
Tri Pushdown-120 3x10

Yeah, so I did hypertrophy instead of endurance on accident today, oh well. Still feel weak, but carbs come back Monday.

Weight-214.3lbs

**Dale Mabry** · 03-31-2006, 02:36 PM

Warm-up

Box Drills-8 sets

Power-
1-leg hop over barrier(Got a higher barrier to day, no idea the height)-4x4
Jump Squats-135 4x4

Hypertrophy-45 sec RI
Hip Flexion-100 3x10
Reverse Hyper-40 3x10

**Dale Mabry** · 04-04-2006, 12:30 PM

warm-up

Linear Speed-
8, 30 yd sprints

Power
Power Snatch-135 4x3
Bench throw-105 4x4

Hypertrophy-45 seconds rest
Rear Delt Machine-120 3x10
Chest Flye Machine-135 3x10
Lat Pulldown-135 3x10
DB Shoulder Press-40s 3x10
Tri Pushdown(Dip assist machine)-80 3x10
1 arm Cable Curl-40 3x10

I must up the Shoulder press and cable curl next week.

**P-funk** · 04-04-2006, 12:34 PM

is your speed improving?

**Dale Mabry** · 04-04-2006, 01:19 PM

I think so, i need to re-test it, but my stopwatch broke.

**P-funk** · 04-04-2006, 01:25 PM

just count in your head. don't you trust yourself?

**Dale Mabry** · 04-04-2006, 05:47 PM

Quote:

Originally Posted by P-funk

just count in your head. don't you trust yourself?

I did it, I have a 1.74 second 40yd dash.

**Dale Mabry** · 04-05-2006, 04:30 PM

Warm-up
Agility course 6 sets-Box Drills

Strength
Squats-285 4x4
1-legged press-195 4x4

Muscular Endurance-30 sec RI
Leg Extension-120 3x15
Leg Curls-120 3x15

Did extensions and curls before leg press, these douchebags were taking forever.

**CowPimp** · 04-05-2006, 09:46 PM

I'll have to try some of those endurance parameters more. That looks like it burns like Hell, but I have to check my ego first.

**Dale Mabry** · 04-05-2006, 09:48 PM

Quote:

Originally Posted by CowPimp

I'll have to try some of those endurance parameters more. That looks like it burns like Hell, but I have to check my ego first.

Yeah, I feel like a douche when someone half my size asks if I am done and then adds 20lbs to any of the machines, but oh well, they are half my size for a reason...And that reason...Is Muscle and FItness.

**CowPimp** · 04-05-2006, 09:51 PM

Quote:

Originally Posted by Dale Mabry

Yeah, I feel like a douche when someone half my size asks if I am done and then adds 20lbs to any of the machines, but oh well, they are half my size for a reason...And that reason...Is Muscle and FItness.

Haha, true enough. I have been doing 4x12 with 60s of rest to get some higher volume accessory work in. That pisses me off enough.

topolo · 04-05-2006, 09:51 PM

Quote:

Originally Posted by Dale Mabry

Yeah, I feel like a douche when someone half my size asks if I am done and then adds 20lbs to any of the machines, but oh well, they are half my size for a reason...And that reason...Is Muscle and FItness.

I would be willing to bet that you feel like a douche during the rest of the day as well. Or, at least you should.

**CowPimp** · 04-05-2006, 09:53 PM

Quote:

Originally Posted by topolo

I would be willing to bet that you feel like a douche during the rest of the day as well. Or, at least you should.

Do you just sit here refreshing Dale's journal waiting for him to leave himself wide open with a comment like that or what? Haha.

topolo · 04-06-2006, 06:19 PM

Quote:

Originally Posted by CowPimp

Do you just sit here refreshing Dale's journal waiting for him to leave himself wide open with a comment like that or what? Haha.

I , and many others, like it when he leaves himself wide open. It allows us to recall the position he has assumed for most of his adult life.........wide open.

**CowPimp** · 04-06-2006, 11:31 PM

Quote:

Originally Posted by topolo

I , and many others, like it when he leaves himself wide open. It allows us to recall the position he has assumed for most of his adult life.........wide open.

Good comeback. I left him wide open this time. Ironically, that statement leaves me wide open. So did that one... The circle of life goes on.

**Dale Mabry** · 04-07-2006, 12:35 PM

Quote:

Originally Posted by topolo

I , and many others, like it when he leaves himself wide open. It allows us to recall the position he has assumed for most of his adult life.........wide open.

What are you talking about, with you I can stay seated...and always do.

And not for oral. Chump.

topolo · 04-09-2006, 09:31 PM

Quote:

Originally Posted by Dale Mabry

What are you talking about, with you I can stay seated...and always do.

And not for oral. Chump.

Please..........the minute you see me coming you assume the position.

**Dale Mabry** · 04-10-2006, 11:36 AM

Quote:

Originally Posted by topolo

Please..........the minute you see me coming you assume the position.

Correct...and that position is seated.

I'm over you anyway, you're on Dante's dick now.

03-23-2006, 12:41 PM	#121
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Today- 20yd sprints-8 sets Strength-Full Recovery Bench Press-275x3, 2, 2, 2 Cable Row-210-4x4 Muscular Endurance-30 second RI DB Shoulder Press-30s 3x15 Lat Pulldown-105 3x15 Rear Delt Raise-25s 3x15 Pec Flye Machine-105 3x15 Rope Hammer Curl-80 3x15 Rope Tri Pushdown-80 3x15 Well, I forgot to mention I decided to try the South Beach Diet this week, and it can be seen in the dramatic drop in weight. It is essentially a keto diet for 2 weeks, followed by slow introduction of good carbs after that 2 weeks. Before I went I read up on it and the NSCA has an article on how it increases ammonia in the first few weeks. So, during bench my first rep shot up, and then I was done. Row was ok because I had to do it on the cable machine because the squat racks were taken up, but I noticed much higher levels of burn during my assistance work than usual. My sprints went great, so I am guessing I am just not buffering H+ quickly enough. No biggie, I will be adding in Accelerade at either the end of next week or the beginning of the following. I have dropped a good amount of weight which I knew I would in a keto , I am at 217 after 2 meals. 2 weeks ago I was 226 on an empty stomach first thing in the morning. Looking to get to 200lbs by the end of April.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-24-2006, 12:29 PM	#123
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Warm-up Box Drills-8 sets Power- 1-leg hop over barrier-4x4 Jump Squats-4x3 Hypertrophy-60 sec RI Leg Extension-165 3x10 Leg Curl-165 3x10 Weight-216lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-27-2006, 11:54 AM	#124
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	warm-up Linear Speed- 6, 30 yd sprints Power Power Snatch-135 4x3 Bench throw-105 4x4 Hypertrophy-45 seconds rest Rear Delt Machine-120 3x10 Chest Flye Machine-120 3x10 Lat Pulldown-135 3x10 DB Shoulder Press-45s 3x10 Tri Pushdown-120 3x10 Cable Curl-100 3x10 Felt decent, sprints were pretty quick, didn't realize I only did 115 on snatch last week, wondered why it felt a little slow. I like the exercise selection, but I needed to reduce RI between hypertrophy sets, since the reps are only 10, I wasn't getting decent lactate accumulation so rather than go back to 12 reps, I lowered the RI from 60 to 45 seconds. Still, 12 reps w/ a 60 sec RI seems to lead to greater accumulation than 10 reps w/ 45 sec RI, at least for me. Weight-215.8lbs, no surprise, I am essentially keto right now so I expected to be low. I hope it keeps up, but I slowly add carbs next week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-28-2006, 12:33 PM	#125
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Today- Warm-up Agility course 8 sets-Made up new stuff Strength Squats-285 4x4 1-legged press-215 4x4 Muscular Endurance-30 sec RI Leg Extension-120 3x15 Leg Curls-120 3x15
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-28-2006, 12:36 PM	#126
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	you should do the muscular enduarnce stuff as max reps for a specific time. that shit burns bad!
	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

03-28-2006, 12:54 PM	#127
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	I know, my training boss does that, but he does it all the time. I am wondering if just one set of like 30 seconds is equivalent to a certain number of sets of 15 with a 30 second RI. Anything to shorten a workout is good in my book. I don't know that I would be able to do that right now, my local endurance isn't that good at the moment. Near the end of the last time I did this type of routine it was great. Oh, I was 215.8lbs today.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-30-2006, 04:57 PM	#129
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Today- 30yd sprints-6 sets Strength-Full Recovery Bench Press-275x2, 2, 2, 2 Cable Row-210-4x4 Hypertrophy-45 second RI DB Shoulder Press-40s 3x10 Lat Pulldown-135 3x10 Rear Delt Raise-30s 3x10 Pec Flye-40s 3x10 Cable Curl-100 3x10 Tri Pushdown-120 3x10 Yeah, so I did hypertrophy instead of endurance on accident today, oh well. Still feel weak, but carbs come back Monday. Weight-214.3lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-31-2006, 02:36 PM	#130
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Warm-up Box Drills-8 sets Power- 1-leg hop over barrier(Got a higher barrier to day, no idea the height)-4x4 Jump Squats-135 4x4 Hypertrophy-45 sec RI Hip Flexion-100 3x10 Reverse Hyper-40 3x10
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2006, 12:30 PM	#131
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	warm-up Linear Speed- 8, 30 yd sprints Power Power Snatch-135 4x3 Bench throw-105 4x4 Hypertrophy-45 seconds rest Rear Delt Machine-120 3x10 Chest Flye Machine-135 3x10 Lat Pulldown-135 3x10 DB Shoulder Press-40s 3x10 Tri Pushdown(Dip assist machine)-80 3x10 1 arm Cable Curl-40 3x10 I must up the Shoulder press and cable curl next week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2006, 12:34 PM	#132
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	is your speed improving?
	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

04-04-2006, 01:19 PM	#133
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	I think so, i need to re-test it, but my stopwatch broke.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-04-2006, 01:25 PM	#134
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	just count in your head. don't you trust yourself?
	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

04-05-2006, 04:30 PM	#136
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,839 Photos: 10	Warm-up Agility course 6 sets-Box Drills Strength Squats-285 4x4 1-legged press-195 4x4 Muscular Endurance-30 sec RI Leg Extension-120 3x15 Leg Curls-120 3x15 Did extensions and curls before leg press, these douchebags were taking forever.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-05-2006, 09:46 PM	#137
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I'll have to try some of those endurance parameters more. That looks like it burns like Hell, but I have to check my ego first.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos