New Gym, new program...

Bakerboy · 09-20-2006, 06:09 PM

Respect your elders, Son! At my age I can't be expected to remember what you posted yesterday.

**Dale Mabry** · 09-20-2006, 07:47 PM

Quote:

Originally Posted by Bakerboy

Respect your elders, Son! At my age I can't be expected to remember what you posted yesterday.

This is a no-hate zone, cupcake.

**P-funk** · 09-20-2006, 09:36 PM

Just wanted to post this study here from the last NSCA Journal of Research, becaue I want to make sure you don't miss it.

Calcaneal quantitative ultrasound measurements in young male and female professional dancers.

J Strength Cond Res. 2006 Aug;20(3):572-8.

* Oral A,
* Tarakci D,
* Disci R.

The aim of this study was to assess the bone status of dancers using calcaneal quantitative ultrasound (QUS). Twenty-four male and 26 female dancers (aged 19-36 years) and 100 age- and sex-matched nonathletic controls were included in this study. QUS parameters (broadband ultrasound attenuation [BUA], speed of sound [SOS], quantitative ultrasound index [QUI], and estimated heel bone mineral density [eBMD]) were obtained for both heels in all subjects using a gel-coupled QUS device. Two-way analysis of variance, including the factors of dancing status and gender, revealed significant differences in all QUS parameters between the dancers and the controls (p < 0.001 for all), without a significant interaction with gender status. For each heel (right versus left), the mean QUI, BUA, SOS, and eBMD values of the male and female dancers were 22.0% vs. 20.9% and 16.6% vs. 16.0%; 21.6% vs. 24.1% and 13.2% vs. 14.3%; 2.3% vs. 2.0% and 1.7% vs. 1.7%; and 25.0% vs. 23.9% and 19.0% vs. 18.6% higher than those of the male and female controls, respectively. Analysis of covariance still revealed significant differences between the dancers and the controls after controlling for the influence of body mass index (p < 0.001). Furthermore, the finding that significant bilateral differences in BUA did exist in the controls but not in the dancers demonstrated site-specific effects of exercise on bone, indicating that it is the dance that improved bone properties. Calcaneal QUS, with a strong discriminative ability between those involved in professional dance and normally active individuals, emerges as an attractive technology for exploring the benefits of exercise on bone, which might be a challenge for those in the conditioning field, who need to identify those who need intervention in terms of bone status and promote participation in high-impact physical activity, such as dance, to enhance bone quality.

**Dale Mabry** · 09-20-2006, 09:57 PM

I just ripped one of the most significant farts of the 21st century, and you are trying to recruit me for your gay dancing class...Pathetic.

Bakerboy · 09-20-2006, 09:57 PM

http://www.youtube.com/watch?v=EopAK...elated&search=

**Dale Mabry** · 09-20-2006, 09:59 PM

That video would have been better if fatty caught fire.

**P-funk** · 09-20-2006, 10:04 PM

that video would have been great if that kid caught fire!

**Dale Mabry** · 09-20-2006, 10:05 PM

Leder #1 or Leder #2?

Bakerboy · 09-20-2006, 10:06 PM

^ Yeah, but life always isn't fair. Sometimes life gives you apples when what you really wanted was a peach.

**Dale Mabry** · 09-20-2006, 10:07 PM

Quote:

Originally Posted by Bakerboy

^ Yeah, but life always isn't fair. Sometimes life gives you apples when what you really wanted was a peach.

Or a big giant fat kid on fire...

**P-funk** · 09-20-2006, 10:14 PM

Quote:

Originally Posted by Dale Mabry

Or a big giant fat kid on fire...

a big fat leder on fire (leder 1).

Man. those kids....wow!

**Dale Mabry** · 09-22-2006, 11:58 AM

Yesterday-

30 minutes, 1minute/2 minutes at 9.0mph
399 cals
175 (92%)
142 (74%)

**Dale Mabry** · 09-22-2006, 04:01 PM

Today-

Speed/agility-
Reverse Ickey Shuffle-3x10 yds
Forward/backward transition-2x20yds
Backward/forward transition-2x20yds
backpedal to open step-2x10yds

Power
Power Cleans-225 2x2

Strength
Front Squat-245 2x2
Incline Bench Press-185x8, 185x12
Face Pulls-200 2x2

Core
Semi-kneeling chops-80 3x12
Prone Bridge-3x30 sec RI=30 sec
Russian Twist-6 3x30

Forgot to stretch, but ESD is tomorrow so I will do it then.

Forgot to increase front squat, and need to go up to 215/225 in incline press for 8 reps. Cannot increase face pulls because the stack only goes to 200.

**P-funk** · 09-22-2006, 08:30 PM

speaking of beef jerky, I am currently eating a bag of Jack Link's Brand Beef Jerk that is flavored with KC Masterpiece BBQ sauce. It is amazing. I highly suggest you pick some up tonight.

**Dale Mabry** · 09-22-2006, 09:31 PM

I shall have to do so tomorrow. Is it the jerky, or the bites?

**P-funk** · 09-23-2006, 08:04 AM

Quote:

Originally Posted by Dale Mabry

I shall have to do so tomorrow. Is it the jerky, or the bites?

the jerky. although the bites are probably just as good.

**Dale Mabry** · 09-25-2006, 02:50 PM

Saturday-

ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
465 cals
Max HR-174 (91%)
Ave HR-162 (85%)

**Dale Mabry** · 09-25-2006, 02:54 PM

Today-

Speed/agility-
Double Barrier hop to lateral-3x2 each side
Icky Shuffle 3x10yds
Lateral Shuffle 2x10yds each side

Power-
1 arm-snatch-90 2x2 each side

Strength-
Squat-325 2x4
Bench Press-255 1x8, 1x7
BB Row-215 2x4

ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%
492 cals
Max HR-177 (93%)
Ave HR-168 (88%)

Snatches felt good, strength wasn't too bad. I took too much time for this workout, though, I was helping someone out with their posture.

**P-funk** · 09-25-2006, 03:33 PM

Looks pretty good. how did the squats feel?

**Dale Mabry** · 09-25-2006, 06:06 PM

Pretty good, I will add 10lbs next week.

**Dale Mabry** · 09-26-2006, 01:38 PM

Russian Twist-6 3x30
Semi-kneeling lift-40 3x10 each side
Semi-kneeling Reverse woodchopper-40 3x10 each side

Cardio-9.0mph 1.0% incline
30 minutes (1 minute interval/2 minute rest)

385 cals
Max HR-175 (92%)
Ave HR-139 (73%)

**P-funk** · 09-26-2006, 02:24 PM

semi-kneeling lift?

**Dale Mabry** · 09-26-2006, 02:35 PM

It is in Athletic Body in balance, they may call it half-kneeling lift, though.

**P-funk** · 09-26-2006, 02:36 PM

hmm, don't remeber that one.

you have to teach it to me some time DaleMabry, PHD(C), CSCS, NASM-CPT, ASS, FAG

**Dale Mabry** · 09-26-2006, 02:43 PM

Oh, I did hip flexion with kettlebells too, worked like a dream. Stabilizing the weight by dorsiflexing works the ant. tib like a mofo. I wonder if this movement would be good specific strengthening for running since you are supposed to be dorsiflexed during hip flexion while during recovery.

**P-funk** · 09-26-2006, 02:46 PM

Quote:

Originally Posted by Dale Mabry

Oh, I did hip flexion with kettlebells too, worked like a dream. Stabilizing the weight by dorsiflexing works the ant. tib like a mofo. I wonder if this movement would be good specific strengthening for running since you are supposed to be dorsiflexed during hip flexion while during recovery.

it sounds good on paper. The only problem is that if you are coming from below 90 degrees of hip flexion, all hip flexors are going to be working. if you start with your foot on a bench, at 90 degrees of hip flexion, only the Psoas can work, as it is the only one working above 90 degrees. So, if you are starting below 90 degrees and you are already having muscle imbalances, i would think that loading up hip flexion would just increase the problem. but then again...what the fuck do i know.

09-20-2006, 06:09 PM	#211
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Respect your elders, Son! At my age I can't be expected to remember what you posted yesterday.
	No strength within, no respect without - Kasmiri Proverb

09-20-2006, 09:36 PM	#213
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Just wanted to post this study here from the last NSCA Journal of Research, becaue I want to make sure you don't miss it. Calcaneal quantitative ultrasound measurements in young male and female professional dancers. J Strength Cond Res. 2006 Aug;20(3):572-8. * Oral A, * Tarakci D, * Disci R. The aim of this study was to assess the bone status of dancers using calcaneal quantitative ultrasound (QUS). Twenty-four male and 26 female dancers (aged 19-36 years) and 100 age- and sex-matched nonathletic controls were included in this study. QUS parameters (broadband ultrasound attenuation [BUA], speed of sound [SOS], quantitative ultrasound index [QUI], and estimated heel bone mineral density [eBMD]) were obtained for both heels in all subjects using a gel-coupled QUS device. Two-way analysis of variance, including the factors of dancing status and gender, revealed significant differences in all QUS parameters between the dancers and the controls (p < 0.001 for all), without a significant interaction with gender status. For each heel (right versus left), the mean QUI, BUA, SOS, and eBMD values of the male and female dancers were 22.0% vs. 20.9% and 16.6% vs. 16.0%; 21.6% vs. 24.1% and 13.2% vs. 14.3%; 2.3% vs. 2.0% and 1.7% vs. 1.7%; and 25.0% vs. 23.9% and 19.0% vs. 18.6% higher than those of the male and female controls, respectively. Analysis of covariance still revealed significant differences between the dancers and the controls after controlling for the influence of body mass index (p < 0.001). Furthermore, the finding that significant bilateral differences in BUA did exist in the controls but not in the dancers demonstrated site-specific effects of exercise on bone, indicating that it is the dance that improved bone properties. Calcaneal QUS, with a strong discriminative ability between those involved in professional dance and normally active individuals, emerges as an attractive technology for exploring the benefits of exercise on bone, which might be a challenge for those in the conditioning field, who need to identify those who need intervention in terms of bone status and promote participation in high-impact physical activity, such as dance, to enhance bone quality.
	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

09-20-2006, 09:57 PM	#214
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	I just ripped one of the most significant farts of the 21st century, and you are trying to recruit me for your gay dancing class...Pathetic.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-20-2006, 09:57 PM	#215
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	http://www.youtube.com/watch?v=EopAK...elated&search=
	No strength within, no respect without - Kasmiri Proverb

09-20-2006, 09:59 PM	#216
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	That video would have been better if fatty caught fire.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-20-2006, 10:04 PM	#217
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	that video would have been great if that kid caught fire!
	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

09-20-2006, 10:05 PM	#218
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Leder #1 or Leder #2?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-20-2006, 10:06 PM	#219
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ Yeah, but life always isn't fair. Sometimes life gives you apples when what you really wanted was a peach.
	No strength within, no respect without - Kasmiri Proverb

09-22-2006, 11:58 AM	#222
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Yesterday- 30 minutes, 1minute/2 minutes at 9.0mph 399 cals 175 (92%) 142 (74%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-22-2006, 04:01 PM	#223
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Today- Speed/agility- Reverse Ickey Shuffle-3x10 yds Forward/backward transition-2x20yds Backward/forward transition-2x20yds backpedal to open step-2x10yds Power Power Cleans-225 2x2 Strength Front Squat-245 2x2 Incline Bench Press-185x8, 185x12 Face Pulls-200 2x2 Core Semi-kneeling chops-80 3x12 Prone Bridge-3x30 sec RI=30 sec Russian Twist-6 3x30 Forgot to stretch, but ESD is tomorrow so I will do it then. Forgot to increase front squat, and need to go up to 215/225 in incline press for 8 reps. Cannot increase face pulls because the stack only goes to 200.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-22-2006, 08:30 PM	#224
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	speaking of beef jerky, I am currently eating a bag of Jack Link's Brand Beef Jerk that is flavored with KC Masterpiece BBQ sauce. It is amazing. I highly suggest you pick some up tonight.
	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

09-22-2006, 09:31 PM	#225
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	I shall have to do so tomorrow. Is it the jerky, or the bites?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-25-2006, 02:50 PM	#227
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Saturday- ESD-28 minutes (10/1.5/10/1.5/5) Speed 12.0, Incline 1.0% 465 cals Max HR-174 (91%) Ave HR-162 (85%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-25-2006, 02:54 PM	#228
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Today- Speed/agility- Double Barrier hop to lateral-3x2 each side Icky Shuffle 3x10yds Lateral Shuffle 2x10yds each side Power- 1 arm-snatch-90 2x2 each side Strength- Squat-325 2x4 Bench Press-255 1x8, 1x7 BB Row-215 2x4 ESD-28 minutes (10/1.5/10/1.5/5) Speed 12.0, Incline 1.0% 492 cals Max HR-177 (93%) Ave HR-168 (88%) Snatches felt good, strength wasn't too bad. I took too much time for this workout, though, I was helping someone out with their posture.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-25-2006, 03:33 PM	#229
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Looks pretty good. how did the squats feel?
	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

09-25-2006, 06:06 PM	#230
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Pretty good, I will add 10lbs next week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-26-2006, 01:38 PM	#231
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Russian Twist-6 3x30 Semi-kneeling lift-40 3x10 each side Semi-kneeling Reverse woodchopper-40 3x10 each side Cardio-9.0mph 1.0% incline 30 minutes (1 minute interval/2 minute rest) 385 cals Max HR-175 (92%) Ave HR-139 (73%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-26-2006, 02:24 PM	#232
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	semi-kneeling lift?
	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

09-26-2006, 02:35 PM	#233
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	It is in Athletic Body in balance, they may call it half-kneeling lift, though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-26-2006, 02:36 PM	#234
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	hmm, don't remeber that one. you have to teach it to me some time DaleMabry, PHD(C), CSCS, NASM-CPT, ASS, FAG
	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

09-26-2006, 02:43 PM	#235
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Oh, I did hip flexion with kettlebells too, worked like a dream. Stabilizing the weight by dorsiflexing works the ant. tib like a mofo. I wonder if this movement would be good specific strengthening for running since you are supposed to be dorsiflexed during hip flexion while during recovery.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-26-2006, 02:53 PM	#237
Dale Mabry Moderator Moderator