New Gym, new program...

**P-funk** · 09-11-2006, 03:46 PM

Quote:

Originally Posted by Bakerboy

Dale, how can you just jump into 315 squats! I assume you do a lighter warmup set(s) first but just don't include it in your journal? Also, I see you are doing and have been doing one arm snatches do you plan on doing any regular snatches in the future?
Looking good.

I am not Dale but, I typically do a lot of warm up sets before my heavy set. I just don't list them.

Bakerboy · 09-11-2006, 04:03 PM

^ I thought so but I was just making sure. If people don't see it listed they may think it's okay to start out without a proper warmup. A lot of people may read journals by you mods and get the wrong idea. I know it's a pain in the ass to list everything you guys do, but the more detailed the better. I have seen so many people over the years just jump right into their working sets without a proper warm up. As you know without a proper warmup you are just asking for injuries.

**P-funk** · 09-11-2006, 04:06 PM

Quote:

Originally Posted by Bakerboy

^ I thought so but I was just making sure. If people don't see it listed they may think it's okay to start out without a proper warmup. A lot of people may read journals by you mods and get the wrong idea. I know it's a pain in the ass to list everything you guys do, but the more detailed the better. I have seen so many people over the years just jump right into their working sets without a proper warm up. As you know without a proper warmup you are just asking for injuries.

lol...if I listed warm ups my entries would be like forever!

Bakerboy · 09-11-2006, 04:10 PM

Yeah.

I'm just saying that even to put (warmup sets x whatever) would help people. It's no big deal, just something I noticed in Dales entries.

**Dale Mabry** · 09-11-2006, 04:46 PM

Yeah, I don't list warm up sets since I have a set way, I add a pair of plates each time to any exercise I can do more than 2 plates on. So, If I were to do 275, I would do 135, 225, 275.

As for regular snatches...I don't think I am going to do them just because I don't see a need. From time to time I will do them on an unloading week or when I am farting around the gym to keep my form good, but I find the clean to be just as effective with less risk.

Bakerboy · 09-11-2006, 05:06 PM

I see. Thanks. By the way, cool program.

**P-funk** · 09-11-2006, 08:17 PM

Quote:

Originally Posted by Dale Mabry

Yeah, I don't list warm up sets since I have a set way, I add a pair of plates each time to any exercise I can do more than 2 plates on. So, If I were to do 275, I would do 135, 225, 275.

As for regular snatches...I don't think I am going to do them just because I don't see a need. From time to time I will do them on an unloading week or when I am farting around the gym to keep my form good, but I find the clean to be just as effective with less risk.

I agree. Unless the person is interested in competiting in olympic lifting, I don't even go there with snatches. Cleans give you the same benefit(s) and you are using a heavier load. I do have people do 1-arm DB snatches though.

Yanick · 09-11-2006, 10:24 PM

Dale my bad about sat. night bro, i wound up having to go over to queens and help out a seperate crew at a wedding. by the time i was done it was late and i had work the next day.

i wish we actually found you guys on fri though, cause me and my buddy picked up 4 hot, off the boat russian girls who were leaving on sunday (back to russia). we got CB'ed tho (only two of us).

lemme know next time your in town!

Bakerboy · 09-11-2006, 11:03 PM

Tennis anyone?
http://video.google.ca/videoplay?doc...9547224&q=sexy

**Dale Mabry** · 09-12-2006, 09:11 AM

Quote:

Originally Posted by Yanick

Dale my bad about sat. night bro, i wound up having to go over to queens and help out a seperate crew at a wedding. by the time i was done it was late and i had work the next day.

i wish we actually found you guys on fri though, cause me and my buddy picked up 4 hot, off the boat russian girls who were leaving on sunday (back to russia). we got CB'ed tho (only two of us).

lemme know next time your in town!

Definintely, it could have been fun...

**Dale Mabry** · 09-12-2006, 01:57 PM

Today-Hit serves and lightly hit groundstrokes.

ESD-30/25/25/25/25/30, 20 second rest intervals between reps, 90 seconds between each set. Did 2 pairs of sets with 180 seconds in between each pair.

16:02
289 kcals
HR Max-220 (115%)
HR Ave-169 (88%)

Stretched everything imagineable.

Don't recall seeing myself hit 220 bpm, but it wouldn't surprise me, my heart was about jumping out of my chest. If I did hit it, it was at the very end of the last set, I didn't look at my HR monitor because I was completely shot.

**Dale Mabry** · 09-13-2006, 11:41 AM

Today-
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-3x10 yds
Back Pedal-3x10 yds

Strength-
Lunge-30s 3x8
DB Shoulder Press-40s 3x4
Lat Pulldown-180 3x8

Core
Semi-kneeling Chops-70 3x10 each side
Prone Bridge-3x30 seconds
Russian Twist-6 3x30

Stretched everything

I suck at the depth drop things, and my shoulder is a little sore so I kept the presses light. I think I tweaked my left shoulder doing the snatch grip stuff last week. I will hot tub tonight to maintain my sexy.

Bakerboy · 09-13-2006, 11:46 AM

Quote:

Originally Posted by Dale Mabry

Today-
Agility
Depth Drop to Lat. change of direction-2x2 each side
High Knees-3x10 yds
Back Pedal-3x10 yds

Strength-
Lunge-30s 3x8
DB Shoulder Press-40s 3x4
Lat Pulldown-180 3x8

Core
Semi-kneeling Chops-70 3x10 each side
Prone Bridge-3x30 seconds
Russian Twist-6 3x30

Stretched everything

I suck at the depth drop things, and my shoulder is a little sore so I kept the presses light. I think I tweaked my left shoulder doing the snatch grip stuff last week. I will hot tub tonight to maintain my sexy.

**Dale Mabry** · 09-14-2006, 12:29 PM

Hot tubbed this am, did some light cardio today, played tennis for 90 minutes yesterday and am shot.

ESD-10 minutes @ 6.5mph,
10 minutes of...
6 sets of 6 sec int, 15 sec rest
90 seconds recovery
repeat.

313 cals
Max Hr 170 (89%)
Ave HR 156 (82%)

Got my full stretch on...

**Dale Mabry** · 09-15-2006, 10:30 AM

Today-
Warm-up

Agility
Rev. Icky Shuffle-3x10yds
Backpedal to open step-3x10 yds
Forward/back transition-3x20 yds

Strength-
Front Squat-245 3x4
Incline Bench-175 3x8
Face Pulls-200 3x4

Core-
Prone Bridge-2x30 sec
Semi-kneeling Lift-50 2x8

I got my full stretch on.

My agility stuff sucked, aside from the tread from the bottom of one of my shoes falling off, wearing glasses which I haven't done in 12 years, and having not done forward/backward transitions, I sucked.

**P-funk** · 09-15-2006, 10:38 AM

G
H
E
Y

**Dale Mabry** · 09-15-2006, 10:48 AM

---------So Patrick...
--- -- yoU feel the need to insult me?
--- how Come you hate?
----- clicK on my journal

-------- And see...

---- you Don't know
--- what I see...
------ beCause you...
--are quicK to judge...

**P-funk** · 09-15-2006, 10:49 AM

clever.

very clever.

Homo, are you going to answer your email or are you blind?

**Dale Mabry** · 09-15-2006, 10:54 AM

About the chinese game show, that shit was gheyish.

**P-funk** · 09-15-2006, 11:02 AM

no, about your bio and the shit for OUR web page homo.....you want some work, no?

**Dale Mabry** · 09-15-2006, 11:03 AM

I sent that shit yesterday, son.

**P-funk** · 09-15-2006, 11:16 AM

you did? I never got it and ivonne said she didn't have anything?

maybe you sent it to the other company you are starting?

**Dale Mabry** · 09-17-2006, 07:09 PM

Yesterday, ESD

5 sec interval:15 sec rest for 10 minutes, 90 second rest, repeat
Treadmill 11.5mph, 1.0% grade

21:30 minutes
362 cals
Max HR 177 (93%)
Ave HR 163 (85%)

Lower body stretch

10 minutes Steam room after...

**Dale Mabry** · 09-18-2006, 01:04 PM

Speed/agility
Double Hurdle hop to lateral change of direction-3x2 each side
Lateral Shuffle-2x10yds each side
Icky Shuffle-3x10yds

Power
1-arm snatch-60 2x2 each side

Strength-
Squat-325 2x4
Bench-255 2x8
Row-215 2x4

Core
Semi-kneeling chop-80 3x10
Russian Twist-8 3x30
Over/Under-6 3x20

Energy System Development- 5sec work/15sec rest
21:30 total-10 minutes/90 second recovery/10 minutes
373cals
Max HR 177 (93%)
Ave HR 166 (87%)

Full stretch, steam room 7 minutes
2 cycles contrast shower

**P-funk** · 09-18-2006, 01:24 PM

Why did you decide to drop the volume of your training down to only two sets?

are you not recovering well?

**Dale Mabry** · 09-18-2006, 01:34 PM

Quote:

Originally Posted by P-funk

Why did you decide to drop the volume of your training down to only two sets?

are you not recovering well?

I am recovering great, but I am also playing a lot of tennis, so I wanted to drop volume for that.

09-11-2006, 04:03 PM	#182
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ I thought so but I was just making sure. If people don't see it listed they may think it's okay to start out without a proper warmup. A lot of people may read journals by you mods and get the wrong idea. I know it's a pain in the ass to list everything you guys do, but the more detailed the better. I have seen so many people over the years just jump right into their working sets without a proper warm up. As you know without a proper warmup you are just asking for injuries.
	No strength within, no respect without - Kasmiri Proverb

09-11-2006, 04:10 PM	#184
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Yeah. I'm just saying that even to put (warmup sets x whatever) would help people. It's no big deal, just something I noticed in Dales entries.
	No strength within, no respect without - Kasmiri Proverb

09-11-2006, 04:46 PM	#185
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Yeah, I don't list warm up sets since I have a set way, I add a pair of plates each time to any exercise I can do more than 2 plates on. So, If I were to do 275, I would do 135, 225, 275. As for regular snatches...I don't think I am going to do them just because I don't see a need. From time to time I will do them on an unloading week or when I am farting around the gym to keep my form good, but I find the clean to be just as effective with less risk.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-11-2006, 05:06 PM	#186
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I see. Thanks. By the way, cool program.
	No strength within, no respect without - Kasmiri Proverb

09-11-2006, 10:24 PM	#188
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Dale my bad about sat. night bro, i wound up having to go over to queens and help out a seperate crew at a wedding. by the time i was done it was late and i had work the next day. i wish we actually found you guys on fri though, cause me and my buddy picked up 4 hot, off the boat russian girls who were leaving on sunday (back to russia). we got CB'ed tho (only two of us). lemme know next time your in town!
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

09-11-2006, 11:03 PM	#189
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Tennis anyone? http://video.google.ca/videoplay?doc...9547224&q=sexy
	No strength within, no respect without - Kasmiri Proverb

09-12-2006, 01:57 PM	#191
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Today-Hit serves and lightly hit groundstrokes. ESD-30/25/25/25/25/30, 20 second rest intervals between reps, 90 seconds between each set. Did 2 pairs of sets with 180 seconds in between each pair. 16:02 289 kcals HR Max-220 (115%) HR Ave-169 (88%) Stretched everything imagineable. Don't recall seeing myself hit 220 bpm, but it wouldn't surprise me, my heart was about jumping out of my chest. If I did hit it, it was at the very end of the last set, I didn't look at my HR monitor because I was completely shot.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-13-2006, 11:41 AM	#192
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Today- Agility Depth Drop to Lat. change of direction-2x2 each side High Knees-3x10 yds Back Pedal-3x10 yds Strength- Lunge-30s 3x8 DB Shoulder Press-40s 3x4 Lat Pulldown-180 3x8 Core Semi-kneeling Chops-70 3x10 each side Prone Bridge-3x30 seconds Russian Twist-6 3x30 Stretched everything I suck at the depth drop things, and my shoulder is a little sore so I kept the presses light. I think I tweaked my left shoulder doing the snatch grip stuff last week. I will hot tub tonight to maintain my sexy.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-14-2006, 12:29 PM	#194
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Hot tubbed this am, did some light cardio today, played tennis for 90 minutes yesterday and am shot. ESD-10 minutes @ 6.5mph, 10 minutes of... 6 sets of 6 sec int, 15 sec rest 90 seconds recovery repeat. 313 cals Max Hr 170 (89%) Ave HR 156 (82%) Got my full stretch on...
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2006, 10:30 AM	#195
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Today- Warm-up Agility Rev. Icky Shuffle-3x10yds Backpedal to open step-3x10 yds Forward/back transition-3x20 yds Strength- Front Squat-245 3x4 Incline Bench-175 3x8 Face Pulls-200 3x4 Core- Prone Bridge-2x30 sec Semi-kneeling Lift-50 2x8 I got my full stretch on. My agility stuff sucked, aside from the tread from the bottom of one of my shoes falling off, wearing glasses which I haven't done in 12 years, and having not done forward/backward transitions, I sucked.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2006, 10:38 AM	#196
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	G H E Y
	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

09-15-2006, 10:48 AM	#197
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	---------So Patrick... --- -- yoU feel the need to insult me? --- how Come you hate? ----- clicK on my journal -------- And see... ---- you Don't know --- what I see... ------ beCause you... --are quicK to judge...
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2006, 10:49 AM	#198
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	clever. very clever. Homo, are you going to answer your email or are you blind?
	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

09-15-2006, 10:54 AM	#199
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	About the chinese game show, that shit was gheyish.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2006, 11:02 AM	#200
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	no, about your bio and the shit for OUR web page homo.....you want some work, no?
	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

09-15-2006, 11:03 AM	#201
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	I sent that shit yesterday, son.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2006, 11:16 AM	#202
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	you did? I never got it and ivonne said she didn't have anything? maybe you sent it to the other company you are starting?
	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

09-17-2006, 07:09 PM	#203
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Yesterday, ESD 5 sec interval:15 sec rest for 10 minutes, 90 second rest, repeat Treadmill 11.5mph, 1.0% grade 21:30 minutes 362 cals Max HR 177 (93%) Ave HR 163 (85%) Lower body stretch 10 minutes Steam room after...
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2006, 01:04 PM	#204
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,734 Photos: 10	Speed/agility Double Hurdle hop to lateral change of direction-3x2 each side Lateral Shuffle-2x10yds each side Icky Shuffle-3x10yds Power 1-arm snatch-60 2x2 each side Strength- Squat-325 2x4 Bench-255 2x8 Row-215 2x4 Core Semi-kneeling chop-80 3x10 Russian Twist-8 3x30 Over/Under-6 3x20 Energy System Development- 5sec work/15sec rest 21:30 total-10 minutes/90 second recovery/10 minutes 373cals Max HR 177 (93%) Ave HR 166 (87%) Full stretch, steam room 7 minutes 2 cycles contrast shower Last edited by Dale Mabry : 09-18-2006 at 01:33 PM.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2006, 01:24 PM	#205
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	Why did you decide to drop the volume of your training down to only two sets? are you not recovering well?
	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