New Gym, new program...

**CowPimp** · 08-06-2006, 03:11 PM

Are you trying to cut some body fat, improve conditioning, or both? That's a lot more cardio than you've done in a while, or you just were't consistent with the posting before.

**Dale Mabry** · 08-06-2006, 03:55 PM

It is a lot more conditioning than I have done in a while, a long while. Looking to get a good aerobic base started over the next few weeks as well as improve my strength. I am not really concerned with weight, I am at 225lbs right now and eating a ton of food. Getting at least 250g of protein, but not really counting cals or macros. Just doing the nutrient timing thing around my workout with Accelerade/Endurox R4/Whey and letting everything else fall into place. On SAN Cubed as well. I think if I were to do shit right, I could get some good size on me and stay relatively lean as long as I keep up my cardio.

**Dale Mabry** · 08-06-2006, 07:00 PM

Here we go.

Mondays-
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-4x4
Step-ups-4x4

Assistance
Reverse Hypers-3x10
GHR-3x10

Cardio-Sprint Intervals 30/90 Outdoors

Tuesdays-
Cardio (10/5/10)

Wednesdays-
Bench Throw-4x4
Med Ball Chest Pass to wall-4x4

Med Intensity Push
Bench Press-4x8
DB Shoulder Press-4x8

Assistance
Chest Flye-2x10
Tri Extension-2x10

Cardio off

Thursdays-
Plyos-
1-leg jump to box-4x4
Multi-jump to box-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side

Cardio-Intervals outside 30/90

Fridays-
Power Cleans-4x2
Power Drops from Box-4x5

Low Intensity Pull
Cable Row-4x12
Reverse Grip Pulldowns-4x12

Assistance-
Rear Delt Raise-2x12
Pullover-2x12
DB Curls-2x12

Cardio-(10/5/10) May do this on Saturdays some weeks.

**P-funk** · 08-06-2006, 07:09 PM

jump from a box? Depth jumps? Or just drop landings?

are you going to sprint right after that leg work or later in the day?

**Dale Mabry** · 08-06-2006, 07:24 PM

Quote:

Originally Posted by P-funk

jump from a box? Depth jumps? Or just drop landings?

are you going to sprint right after that leg work or later in the day?

Went ahead and wrote the whole thing.

On high intensity legs, I will separate, on low/medium I think I can get away with it. Cardio is sort of tentative, I want to get 5+ sessions in a week so it might not even out to always be on the same day. Don't know if I will do the intervals tomorrow or Tuesday, since I did cardio today.

**Dale Mabry** · 08-07-2006, 11:27 AM

Today-

Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-305 4x4
Step-ups-55 4x4

Assistance
Reverse Hypers-60 3x10
GHR-BW 3x10

Could add more to the step ups, Squats felt easy so I will definitely go up next time. Thinking I want to just flip flop between medium and high intensity with legs since I will be getting a good amount of cardio.

Bakerboy · 08-07-2006, 11:49 AM

nicecccc

**Dale Mabry** · 08-08-2006, 02:00 PM

Today-

100 yd sprints-Did 10 total.

Sprinted 100yds, walked back, and sprinted back yet again. Figure I will do this as my intervals. I would guess work to rest being an average of about 1:6.

Total time from the start of sprint 1 to the end of sprint 10-17:15

Max HR-172 (90%)
Ave HR-158 (83%)

Lower legs sore as hell by the end, as is typical with the Nike Free Trainer, but that's sort of the point. Soleus and Posterior tibialis area on fire right now. I overstrided during sprints 5 & 6, corrected it for the final 4, though. Going all out for 100yds is not something I have done since about 8th grade so I have room to improve. My first sprint was about 15 seconds, as was my final one. Should be able to get that down to 12-13 eventually, after a lot of training of course.

As always, 1 serving Accelerade/2.5g tricreatine malate before and during, 1 serving Endurox R4/2.5g tricreatine Malate after.

**Dale Mabry** · 08-09-2006, 09:37 AM

Today-

Bench Throw-70+bar 4x4
Plyo push-up-4x4 (No clear wall to throw at)

Med Intensity Push
Bench Press-235 4x8
DB Shoulder Press-50s 4x8

Assistance
Chest Flye-35s 2x10
Lateral raise-20s 2x10
Tri Extension-150 2x10

Cardio-10/5/10 7.5/3.0/7.5

Total distance 3.09 miles

460 cals

Max HR-185 (97%)
Ave HR-170 (89%)

Soleus on fire, feet hurt, but I get the day off cardio tomorrow so I am fine with it. Wore the free trainers again, prolly a mistake.

1 Accelerade /2.5g Cubed before, 1.5 Endurox R4/2.5g Cubed after.

**P-funk** · 08-09-2006, 10:13 AM

I thought you like the free trainers?

**Dale Mabry** · 08-09-2006, 10:28 AM

I do, but my lower legs hurt.

I read somewhere you are only supposed to wear them 3-4 times a week while training. Apparently I need to work up to that. Yes, go ahead, say it...

Bakerboy · 08-09-2006, 10:39 AM

Dale's free trainers.

**Dale Mabry** · 08-10-2006, 03:27 PM

Plyos-
1-leg jump to box(32")-4x4
Multi-jump to box(32", 40")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x10 yds each side

Farted around with the agility ladder since it has been a while since I have used it consistantly.

**Dale Mabry** · 08-11-2006, 03:15 PM

Today-

Power Cleans-205 4x2
DB Snatch-70s 4x5

Low Intensity Pull
Cable Row-130 4x10
Reverse Grip Pulldowns-150 4x10

Assistance-
Pullover-70 2x10
DB Curls-40s 2x10

I was beat today, looking forward to the next 2 days off. Last clean was the only good one and my legs are pretty fatigued. Good times. Typical supplementation scheme.

**P-funk** · 08-11-2006, 08:14 PM

were those DB snatches?

**Dale Mabry** · 08-12-2006, 04:46 AM

Oops, yeah, for reals.

**P-funk** · 08-12-2006, 08:36 AM

lol, I was about to say...WTF?

I love Db snatch. I think I may just do that and not do BB snatch ever again.

**Dale Mabry** · 08-14-2006, 01:47 PM

Today-
Plyos
Jump from box (1-leg 36' box)-4x4
Multi-response hurdle hops (1-leg 12" hurdles)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets

High Intensity Legs
Squats-275 4x8
Step-ups-20 4x8

Assistance
Reverse Hypers-70 3x10
GHR-3x10

Cardio-5 min 7.0, 5 min 3.0, 5 min 7.0, 5 min 3.0
Max HR-176 (92%)
Ave HR-147 (77%)
287 kcals
1.67 miles

Legs/lower back were dying, sprint intervals tomorrow.

Bakerboy · 08-14-2006, 01:56 PM

Nice squats.

You are the master at plyos. So those step-ups were with 20# DB's, correct?

**Dale Mabry** · 08-14-2006, 02:42 PM

No, 1 20lb DB and the step is 30" high.

**P-funk** · 08-14-2006, 02:43 PM

jesus, that is a high step!

Bakerboy · 08-14-2006, 02:50 PM

Quote:

Originally Posted by P-funk

jesus, that is a high step!

True story. I would need a boost up.

**P-funk** · 08-14-2006, 02:51 PM

Quote:

Originally Posted by Bakerboy

True story. I would need a boost up.

I can't even get my leg that high. That is almost half my body!!

**Dale Mabry** · 08-14-2006, 02:54 PM

Yeah, that shit is high, at the bottom I am ass to ankle.

**Dale Mabry** · 08-16-2006, 11:01 AM

Wednesdays-
Bench Throw-80+ bar 4x4
Med ball Depth Drop-4x4

HIgh Intensity Push
Bench Press-265 2x4, 270 2x4
DB Shoulder Press-70s 4x4

Assistance
Chest Flye-40s 2x10
Cable Tri Extension-150 2x10

Cardio-10/5/10/5 at 7.5/3.0/7.7/3.0
Fucked up, left my HR monitor on 10 minutes past my cardio session. Not a big deal, HR max is what I am more interested in anyway.
HR Max-181 (95%)
Ave HR-143 (75%)
Distance-3.03 miles
Cals-502

Had s shoulder issue, I wanted to do 75s on shoulder press, but something was tweaked in my rotators so I had to drop the weight. Cardio felt reallly good, I think I may have been able to do 8.0 during my intervals, but I wanted to go easy before intervals tomorrow.

**CowPimp** · 08-16-2006, 09:49 PM

Damn, that's an awesome stepup. I would have to stack all of our shitty aerobic boxes up for that, heh.

**P-funk** · 08-16-2006, 09:51 PM

who dropped the med. ball to you?

I hate shoulder issues.

08-06-2006, 03:11 PM	#91
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Are you trying to cut some body fat, improve conditioning, or both? That's a lot more cardio than you've done in a while, or you just were't consistent with the posting before.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

08-06-2006, 03:55 PM	#92
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	It is a lot more conditioning than I have done in a while, a long while. Looking to get a good aerobic base started over the next few weeks as well as improve my strength. I am not really concerned with weight, I am at 225lbs right now and eating a ton of food. Getting at least 250g of protein, but not really counting cals or macros. Just doing the nutrient timing thing around my workout with Accelerade/Endurox R4/Whey and letting everything else fall into place. On SAN Cubed as well. I think if I were to do shit right, I could get some good size on me and stay relatively lean as long as I keep up my cardio.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-06-2006, 07:00 PM	#93
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Here we go. Mondays- Plyos Jump from box-4x4 Multi-response hurdle hops (1-leg)-4x5 Icky Shuffle (Ladder)-2 sets 2-ins (Ladder)-2 sets High Intensity Legs Squats-4x4 Step-ups-4x4 Assistance Reverse Hypers-3x10 GHR-3x10 Cardio-Sprint Intervals 30/90 Outdoors Tuesdays- Cardio (10/5/10) Wednesdays- Bench Throw-4x4 Med Ball Chest Pass to wall-4x4 Med Intensity Push Bench Press-4x8 DB Shoulder Press-4x8 Assistance Chest Flye-2x10 Tri Extension-2x10 Cardio off Thursdays- Plyos- 1-leg jump to box-4x4 Multi-jump to box-4x4 Lateral Scissor (Ladder)-2 sets Lateral Shuffle-2x15 yds each side Cardio-Intervals outside 30/90 Fridays- Power Cleans-4x2 Power Drops from Box-4x5 Low Intensity Pull Cable Row-4x12 Reverse Grip Pulldowns-4x12 Assistance- Rear Delt Raise-2x12 Pullover-2x12 DB Curls-2x12 Cardio-(10/5/10) May do this on Saturdays some weeks. Last edited by Dale Mabry : 08-06-2006 at 07:21 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-06-2006, 07:09 PM	#94
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	jump from a box? Depth jumps? Or just drop landings? are you going to sprint right after that leg work or later in the day?
	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

08-07-2006, 11:27 AM	#96
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Plyos Jump from box-4x4 Multi-response hurdle hops (1-leg)-4x5 Icky Shuffle (Ladder)-2 sets 2-ins (Ladder)-2 sets High Intensity Legs Squats-305 4x4 Step-ups-55 4x4 Assistance Reverse Hypers-60 3x10 GHR-BW 3x10 Could add more to the step ups, Squats felt easy so I will definitely go up next time. Thinking I want to just flip flop between medium and high intensity with legs since I will be getting a good amount of cardio.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-07-2006, 11:49 AM	#97
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	nicecccc

08-08-2006, 02:00 PM	#98
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- 100 yd sprints-Did 10 total. Sprinted 100yds, walked back, and sprinted back yet again. Figure I will do this as my intervals. I would guess work to rest being an average of about 1:6. Total time from the start of sprint 1 to the end of sprint 10-17:15 Max HR-172 (90%) Ave HR-158 (83%) Lower legs sore as hell by the end, as is typical with the Nike Free Trainer, but that's sort of the point. Soleus and Posterior tibialis area on fire right now. I overstrided during sprints 5 & 6, corrected it for the final 4, though. Going all out for 100yds is not something I have done since about 8th grade so I have room to improve. My first sprint was about 15 seconds, as was my final one. Should be able to get that down to 12-13 eventually, after a lot of training of course. As always, 1 serving Accelerade/2.5g tricreatine malate before and during, 1 serving Endurox R4/2.5g tricreatine Malate after.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-09-2006, 09:37 AM	#99
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Bench Throw-70+bar 4x4 Plyo push-up-4x4 (No clear wall to throw at) Med Intensity Push Bench Press-235 4x8 DB Shoulder Press-50s 4x8 Assistance Chest Flye-35s 2x10 Lateral raise-20s 2x10 Tri Extension-150 2x10 Cardio-10/5/10 7.5/3.0/7.5 Total distance 3.09 miles 460 cals Max HR-185 (97%) Ave HR-170 (89%) Soleus on fire, feet hurt, but I get the day off cardio tomorrow so I am fine with it. Wore the free trainers again, prolly a mistake. 1 Accelerade /2.5g Cubed before, 1.5 Endurox R4/2.5g Cubed after.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-09-2006, 10:13 AM	#100
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	I thought you like the free trainers?
	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

08-09-2006, 10:28 AM	#101
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	I do, but my lower legs hurt. I read somewhere you are only supposed to wear them 3-4 times a week while training. Apparently I need to work up to that. Yes, go ahead, say it...
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-09-2006, 10:39 AM	#102
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Dale's free trainers.

08-10-2006, 03:27 PM	#103
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Plyos- 1-leg jump to box(32")-4x4 Multi-jump to box(32", 40")-4x4 Lateral Scissor (Ladder)-2 sets Lateral Shuffle-2x10 yds each side Farted around with the agility ladder since it has been a while since I have used it consistantly.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-11-2006, 03:15 PM	#104
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Power Cleans-205 4x2 DB Snatch-70s 4x5 Low Intensity Pull Cable Row-130 4x10 Reverse Grip Pulldowns-150 4x10 Assistance- Pullover-70 2x10 DB Curls-40s 2x10 I was beat today, looking forward to the next 2 days off. Last clean was the only good one and my legs are pretty fatigued. Good times. Typical supplementation scheme. Last edited by Dale Mabry : 08-12-2006 at 04:47 AM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-11-2006, 08:14 PM	#105
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	were those DB snatches?
	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

08-12-2006, 04:46 AM	#106
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Oops, yeah, for reals.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-12-2006, 08:36 AM	#107
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	lol, I was about to say...WTF? I love Db snatch. I think I may just do that and not do BB snatch ever again.
	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

08-14-2006, 01:47 PM	#108
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Plyos Jump from box (1-leg 36' box)-4x4 Multi-response hurdle hops (1-leg 12" hurdles)-4x5 Icky Shuffle (Ladder)-2 sets 2-ins (Ladder)-2 sets High Intensity Legs Squats-275 4x8 Step-ups-20 4x8 Assistance Reverse Hypers-70 3x10 GHR-3x10 Cardio-5 min 7.0, 5 min 3.0, 5 min 7.0, 5 min 3.0 Max HR-176 (92%) Ave HR-147 (77%) 287 kcals 1.67 miles Legs/lower back were dying, sprint intervals tomorrow.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-14-2006, 01:56 PM	#109
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice squats. You are the master at plyos. So those step-ups were with 20# DB's, correct?

08-14-2006, 02:42 PM	#110
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	No, 1 20lb DB and the step is 30" high.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-14-2006, 02:43 PM	#111
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	jesus, that is a high step!
	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

08-14-2006, 02:54 PM	#114
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Yeah, that shit is high, at the bottom I am ass to ankle.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-16-2006, 11:01 AM	#115
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Wednesdays- Bench Throw-80+ bar 4x4 Med ball Depth Drop-4x4 HIgh Intensity Push Bench Press-265 2x4, 270 2x4 DB Shoulder Press-70s 4x4 Assistance Chest Flye-40s 2x10 Cable Tri Extension-150 2x10 Cardio-10/5/10/5 at 7.5/3.0/7.7/3.0 Fucked up, left my HR monitor on 10 minutes past my cardio session. Not a big deal, HR max is what I am more interested in anyway. HR Max-181 (95%) Ave HR-143 (75%) Distance-3.03 miles Cals-502 Had s shoulder issue, I wanted to do 75s on shoulder press, but something was tweaked in my rotators so I had to drop the weight. Cardio felt reallly good, I think I may have been able to do 8.0 during my intervals, but I wanted to go easy before intervals tomorrow.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-16-2006, 09:49 PM	#116
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Damn, that's an awesome stepup. I would have to stack all of our shitty aerobic boxes up for that, heh.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

08-16-2006, 09:51 PM	#117
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,135	who dropped the med. ball to you? I hate shoulder issues.
	http://pwtraining.blogspot.com/.....come and see what is on my mind!