New Gym, new program...

**Dale Mabry** · 09-26-2006, 03:17 PM

Yes, reading the PES manual while rocking out to Winger...Son.

**P-funk** · 09-26-2006, 03:22 PM

winger....good call.

**Dale Mabry** · 09-27-2006, 04:00 PM

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

Power-
Split Snatch-155 3x2

Strength-
Lunge-45s 3x8
DB Shoulder Press-50s 3x4
Lat Pulldown-190 3x8

**P-funk** · 09-27-2006, 04:14 PM

you were doing split snatches? with a BB? Why? lol....that is the old school way of doing it.

**Dale Mabry** · 09-27-2006, 05:16 PM

Oh, snap, split jerks...Fixed.

**Dale Mabry** · 09-27-2006, 05:17 PM

Or maybe not...

**Dale Mabry** · 09-29-2006, 03:30 PM

Yesterday-

ESD-1min/2min for 15 min
185 cals
Max HR-177 (93%)
Ave HR-136 (71%)

Today-

Agility-
Reverse Icky Shuffle-2x10yds
Forward/Backward-2x10yds
Backward/Forward-2x10yds

Power-
Power Cleans-235 2x1

Strength-
Front Squat-255 2x4
Incline Press-205 2x8
Face Pulls-200 2x4

ESD-5 sec/15 sec 10 minutes
169 cals
Max HR-171 (90%)
Ave HR-164 (86%)

Full stretch

Had to roll for a while beforehand, my right glute and calf area had 2 really bad spots. Form on cleans and front squat was so so, and I had to satop early on the ESD because I had to go to an eye appt.

**Dale Mabry** · 10-02-2006, 04:09 PM

Today-

Speed/agility-
Double Barrier hop to lateral-3x2 each side
Lateral Shuffle 2x10yds each side
High knees 2x20yds

Power-
1 arm-snatch-95 2x2 each side

Strength-
Squat-330 2x4
Bench Press-255 2x7
BB Row-215 2x4

ESD-28 minutes (10/1.5/10/1.5/5)
Speed 12.0, Incline 1.0%

Prone Bridge-3x30 seconds
Semi-kneeling chop-80 2x10 each side

Full stretch

Worked out much later than usual, didn't like it. Forgot my HR monitor, too.

**Dale Mabry** · 10-03-2006, 02:30 PM

Today-

Random balance stuff

Russian Twist 6lbs 3x30

ESD-30 minutes (1min 9.0mph 1.0%/2min rest)
391 cals
Max HR-175 (92%)
Ave HR-140 (73%)

**Dale Mabry** · 10-06-2006, 09:40 AM

Yesterday-

ESD-28 minutes (12mph 1% 5/15 sec intervals)
523 Cals
HR Max-182 (95%)
HR Ave-172 (90%)

Today-
ESD-30 minutes (9mph 1% 1/2 min intervals)
381 cals
HR Max-173 (91%)
HR Ave-138 (72%)

**Dale Mabry** · 10-16-2006, 12:33 PM

First weight workout in a while, could only do ESD for a couple weeks after eye surgery.

Anyway-

Pro-agility 2x each side
2 leg broad jump, 1 leg landing-3x2 each side

Power Clean-205 2x2

Front squat-205 2x4
Incline Press-165 2x8
1-arm high pull-100 2x4

Attempted ESD, but the only good treadmill was taken, all of the others can;t maintain full speed. I got 10 minutes on the good one, though (5/15).

Weights felt good, still can't do full intensity for another week.

BigDyl · 10-16-2006, 12:36 PM

Eye Surgery?

**Dale Mabry** · 10-16-2006, 12:46 PM

Quote:

Originally Posted by BigDyl

Eye Surgery?

I have harnessed the power of laser.

And as such, not allowed to workout for a week, or with max weights for 2 weeks.

DOMS · 10-16-2006, 01:09 PM

Lasik?

Oh, and once again, happy birthday!

**Dale Mabry** · 10-16-2006, 01:13 PM

Yeah, I lasiked...Thanks on the bd.ay

DOMS · 10-16-2006, 01:15 PM

Quote:

Originally Posted by Dale Mabry

Yeah, I lasiked...Thanks on the bd.ay

Let me know how the lasik works out for you.

I hope your birthday is a great day.

**Dale Mabry** · 10-18-2006, 12:33 PM

Yesterday-

20 minutes of 9.2/1.0 (1min/2min), 20 minutes of basketball

Today-
1 leg double barrier hop (1' between each pair of hurdles)-3x2 each leg
Broad jump over barrier (outside hurdles placed 7' apart)-3x3 (Longest jump was 8'6")

Power Clean-225x2, 245x1(Failed), 245x1(Good)
Drop lunges-35s 2x8
Flat Bench-245 2x4
BB Row-175 2x8

ESD 16:30
12.0/1.0 (5/15) for 10 minutes, 90 seconds rest, (5/15) 5 minutes

Good coming back workout, was very happy with cleans, all of my warm-up sets felt good, so I decided to try my max again and got it. Essentially did a clean pull on the first one, second try was perfect, but it was all I had in me. Last time I got 245 I thought i may have been able to get 255. Everything else I went light with because I took 2 weeks off from strength training and did only plyos.

**Dale Mabry** · 10-20-2006, 12:58 PM

Today-

Power Cleans-225 4x1
Jammer-Thick band and medium band-3x3

Squat-315 2x4
Neutral girp standing shoulder press-45s 2x8
Reverse Grip Pull-ups- BW+20lbs 2x4

Basketball and a few shuttles. Did half the 300yd shuttle (6x25yds) in 33 seconds, not bad considering all I did prior. Jammer felt really good, I am adding it in as my other power movement. I don't know what the tension in each of the bands was, but I had to place 2 45lbs plates on the base of the machine to keep it down, and that didn't help much. I would have loaded up the unused plate holders, but they would have restricted the bands. I am going to keep cleans and the jammer as my power movements for a while. My shoulder isn't quite ready for DB snatches. It is a ton better, but I want it back 100% and cleans and the Jammer don't aggravate it.

**P-funk** · 10-20-2006, 01:01 PM

"he tells me like i don't know where cherry hill is"

**Dale Mabry** · 10-20-2006, 01:20 PM

Quote:

Originally Posted by P-funk

"he tells me like i don't know where cherry hill is"

I bet his gay nephew works out at the gym I am at.

**Dale Mabry** · 10-23-2006, 12:49 PM

Today-

Power Clean-225 2x2, 245x1, 255x1 (New PR), 225x2
Jammer-Lg and Med Jumpstretch band 3x3

Front squat-245 2x4
Incline Press-195 2x8
1-arm high pull-110 2x4

Prone Bridge(RI=30 sec)-3x30
Elbow to knee-2x15 each side

ESD-11.0mph/1.0% 10sec/30 sec 10 minutes on, 2 off, 10 on

Felt good doing cleans, so I decided to add 10lbs. Form on 225 was perfect, 245 was nice, best I had ever done. Form on 255 was what form was on 235 and 245 the first time, left foot stepped slightly out to get under the bar, but I still stuck it. It will be a decent amount of time before I try and increase it again. Jammer was so much better this time through, I had to put 4 45lbs plates on the non-working plateholders to keep the machine from coming off the ground. I want to add the small band, but was too lazy to add another pair of 45s to the machine.

Shoulder is feeling great, and I got my full stretch on again.

kenwood · 10-23-2006, 12:51 PM

hi Dale

. congrats on the new P.R

**Dale Mabry** · 10-23-2006, 01:18 PM

Quote:

Originally Posted by kenwood

hi Dale

. congrats on the new P.R

Thanks buddy, congrats on the new infraction.

kenwood · 10-23-2006, 02:00 PM

Quote:

Originally Posted by Dale Mabry

Thanks buddy, congrats on the new infraction.

lol thanks. one more and you can make a "congrats kenwood is gone" thread

**Dale Mabry** · 10-25-2006, 06:40 AM

Quote:

Originally Posted by kenwood

lol thanks. one more and you can make a "congrats kenwood is gone" thread

No one has made a trhead yet, what a disappointment.

**IainDaniel** · 10-25-2006, 06:51 AM

Quote:

Originally Posted by Dale Mabry

No one has made a trhead yet, what a disappointment.

Really does he deserve a thread. I mean Really

09-26-2006, 03:17 PM	#241
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Yes, reading the PES manual while rocking out to Winger...Son.
	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, 03:22 PM	#242
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	winger....good call.
	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

09-27-2006, 04:00 PM	#243
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Today- Agility Depth Drop to Lat. change of direction-2x2 each side High Knees-2x10 yds Back Pedal-2x10 yds Power- Split Snatch-155 3x2 Strength- Lunge-45s 3x8 DB Shoulder Press-50s 3x4 Lat Pulldown-190 3x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-27-2006, 04:14 PM	#244
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	you were doing split snatches? with a BB? Why? lol....that is the old school way of doing it.
	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

09-27-2006, 05:16 PM	#245
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Oh, snap, split jerks...Fixed.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-27-2006, 05:17 PM	#246
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Or maybe not...
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-29-2006, 03:30 PM	#247
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Yesterday- ESD-1min/2min for 15 min 185 cals Max HR-177 (93%) Ave HR-136 (71%) Today- Agility- Reverse Icky Shuffle-2x10yds Forward/Backward-2x10yds Backward/Forward-2x10yds Power- Power Cleans-235 2x1 Strength- Front Squat-255 2x4 Incline Press-205 2x8 Face Pulls-200 2x4 ESD-5 sec/15 sec 10 minutes 169 cals Max HR-171 (90%) Ave HR-164 (86%) Full stretch Had to roll for a while beforehand, my right glute and calf area had 2 really bad spots. Form on cleans and front squat was so so, and I had to satop early on the ESD because I had to go to an eye appt.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-02-2006, 04:09 PM	#248
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Today- Speed/agility- Double Barrier hop to lateral-3x2 each side Lateral Shuffle 2x10yds each side High knees 2x20yds Power- 1 arm-snatch-95 2x2 each side Strength- Squat-330 2x4 Bench Press-255 2x7 BB Row-215 2x4 ESD-28 minutes (10/1.5/10/1.5/5) Speed 12.0, Incline 1.0% Prone Bridge-3x30 seconds Semi-kneeling chop-80 2x10 each side Full stretch Worked out much later than usual, didn't like it. Forgot my HR monitor, too.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-03-2006, 02:30 PM	#249
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Today- Random balance stuff Russian Twist 6lbs 3x30 ESD-30 minutes (1min 9.0mph 1.0%/2min rest) 391 cals Max HR-175 (92%) Ave HR-140 (73%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-06-2006, 09:40 AM	#250
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Yesterday- ESD-28 minutes (12mph 1% 5/15 sec intervals) 523 Cals HR Max-182 (95%) HR Ave-172 (90%) Today- ESD-30 minutes (9mph 1% 1/2 min intervals) 381 cals HR Max-173 (91%) HR Ave-138 (72%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-16-2006, 12:33 PM	#251
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	First weight workout in a while, could only do ESD for a couple weeks after eye surgery. Anyway- Pro-agility 2x each side 2 leg broad jump, 1 leg landing-3x2 each side Power Clean-205 2x2 Front squat-205 2x4 Incline Press-165 2x8 1-arm high pull-100 2x4 Attempted ESD, but the only good treadmill was taken, all of the others can;t maintain full speed. I got 10 minutes on the good one, though (5/15). Weights felt good, still can't do full intensity for another week.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-16-2006, 01:09 PM	#254
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,439 Photos: 5	Lasik? Oh, and once again, happy birthday!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

10-16-2006, 01:13 PM	#255
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Yeah, I lasiked...Thanks on the bd.ay
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-18-2006, 12:33 PM	#257
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Yesterday- 20 minutes of 9.2/1.0 (1min/2min), 20 minutes of basketball Today- 1 leg double barrier hop (1' between each pair of hurdles)-3x2 each leg Broad jump over barrier (outside hurdles placed 7' apart)-3x3 (Longest jump was 8'6") Power Clean-225x2, 245x1(Failed), 245x1(Good) Drop lunges-35s 2x8 Flat Bench-245 2x4 BB Row-175 2x8 ESD 16:30 12.0/1.0 (5/15) for 10 minutes, 90 seconds rest, (5/15) 5 minutes Good coming back workout, was very happy with cleans, all of my warm-up sets felt good, so I decided to try my max again and got it. Essentially did a clean pull on the first one, second try was perfect, but it was all I had in me. Last time I got 245 I thought i may have been able to get 255. Everything else I went light with because I took 2 weeks off from strength training and did only plyos.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-20-2006, 12:58 PM	#258
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Today- Power Cleans-225 4x1 Jammer-Thick band and medium band-3x3 Squat-315 2x4 Neutral girp standing shoulder press-45s 2x8 Reverse Grip Pull-ups- BW+20lbs 2x4 Basketball and a few shuttles. Did half the 300yd shuttle (6x25yds) in 33 seconds, not bad considering all I did prior. Jammer felt really good, I am adding it in as my other power movement. I don't know what the tension in each of the bands was, but I had to place 2 45lbs plates on the base of the machine to keep it down, and that didn't help much. I would have loaded up the unused plate holders, but they would have restricted the bands. I am going to keep cleans and the jammer as my power movements for a while. My shoulder isn't quite ready for DB snatches. It is a ton better, but I want it back 100% and cleans and the Jammer don't aggravate it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-20-2006, 01:01 PM	#259
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	"he tells me like i don't know where cherry hill is"
	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

10-23-2006, 12:49 PM	#261
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,790 Photos: 10	Today- Power Clean-225 2x2, 245x1, 255x1 (New PR), 225x2 Jammer-Lg and Med Jumpstretch band 3x3 Front squat-245 2x4 Incline Press-195 2x8 1-arm high pull-110 2x4 Prone Bridge(RI=30 sec)-3x30 Elbow to knee-2x15 each side ESD-11.0mph/1.0% 10sec/30 sec 10 minutes on, 2 off, 10 on Felt good doing cleans, so I decided to add 10lbs. Form on 225 was perfect, 245 was nice, best I had ever done. Form on 255 was what form was on 235 and 245 the first time, left foot stepped slightly out to get under the bar, but I still stuck it. It will be a decent amount of time before I try and increase it again. Jammer was so much better this time through, I had to put 4 45lbs plates on the non-working plateholders to keep the machine from coming off the ground. I want to add the small band, but was too lazy to add another pair of 45s to the machine. Shoulder is feeling great, and I got my full stretch on again.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-23-2006, 12:51 PM	#262
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	hi Dale . congrats on the new P.R