New Gym, new program...

**Dale Mabry** · 07-16-2006, 02:38 PM

Just joined a gym, it has essentially everything...

Reverse Hyper-check
GHR-check, check
Bands-about a million of them
Chains-a pair of each set
Plyo boxes-up to 42 inches
Olympic Platform...Nope, but the floors are rubber so who gives a shit.

So, with pretty much everything at my disposal, I need to get some aerobic conditioning as well as improve eccentric leg action. Phase 1...

Day 1-Full Recovery
Squat-4x4
Bench Press-4x4
Row-4x4
Random assistance stuff

Day 2-RI=30
Step ups-4x15
Shoulder Press-4x15
Lat Pull down-4x15

Day 3-off

Day 4-RI=30
Squat-4x15
Bench Press-4x15
Row-4x15

Day 5-Full Recovery
Step ups-4x4
Shoulder Press-4x4
Lat Pulldown-4x4

Day 6-off

Day 7-Sometimes off, sometimes back to day 1

Now, conditioning will consist of either short or long intervals. I have done it twice, one day is 30 second interval, 90 second rest, the other day will be 2 minute interval, 2 minute rest. I will also, on occasion, throw in a long distance run to change things up. Also, 2-3 times a week, I will work on sprint starts. I used to work these, but stopped 6 months ago and it shows. While away at camp, I ran a dead ass slow 40, actually 46, but all of my time was eaten up in the start, so now I go back to practicing starts. It is so much easier having someone watch you, P-funk could see things I was doing wrong that I couldn't see for myself since I was sprinting. Anyway, I will do this until my aerobic/anaerobic conditioning are acceptable, probably 6-8 weeks, then I will work eccentric strength.

So, I have already done this a few times, I will record it from now on so topolo can have some spanking material.

topolo · 07-16-2006, 02:51 PM

Great update.........thanks

kenwood · 07-16-2006, 03:48 PM

good luck

Bakerboy · 07-16-2006, 04:00 PM

Dale, you new gym sounds sweet.

Do you do all your sprints on a flat surface? What about stair sprints?
What adout hamstring dominant exercises? Isn't that where a lot of your sprinting power comes from? I realize that they get hit with squats and step ups.

**CowPimp** · 07-16-2006, 07:26 PM

Looks cool. How was the training camp?

topolo · 07-17-2006, 09:02 PM

**Dale Mabry** · 07-18-2006, 01:45 PM

Quote:

Originally Posted by CowPimp

Looks cool. How was the training camp?

Camp was different, I have no idea how P is able to stay there another week, there are some ridiculous rules we needed to follow. All in all, I had fun, but I was there only 2 weeks, he had to stay for 4. Of the 500+ kids, my guess is that about 15 of them will make varsity some time in their high school career, maybe 1 will make it prior to junior year. I am kinda happy that it was more Patrick in charge and me assisting.

1)He got bamboozled into staying longer

2)Some kids were coming from physical therapy, he got stuck having to train these kids in a 1 on 1 setting during his free time. How fucked up is that, I hope they at least pay him for it.

3)Towards the end, I was just ready to leave, I gave up on even trying. Alot of kids quit because we made them do conditioing and all they wanted to do was use weights.

I would go back, but only for more money and alot more structure. It rained the first 5 days there and every day, the kids were dumped on us, 120 kids for Pat and I to get in some semblance of order and exercise, which they didn't want to do. They built a $1.5 million indoor fieldhouse that is useless in the rain because the surface gets slick thru humidity or some shit, so we couldn't even use that. Also, one of the owners is kind of a douche, he would tell all of the parents he was giving tours to that we did mostly conditioning and very little weights (Apparently he is under the impression that weights are bad for you, and I am not just talking about kids, P can fill you all in). He hated me, the 3rd day he was giving a tour on a day he was not supposed to be doing tours and we had been sitting around 45 minutes waiting for the kids to come in to train, never being told that they were not going to come. He came in and asked what we were doing (Apparently he was showing the camp to a prospective parent). Anyway, I said, "Waiting for the kids to show up, they're only 45 minutes late." He replied that they were watching a movie, which was BS, they were just fucking around. He also caught me sitting in the gym between classes trying to take a nap, again while giving a tour during non-tour hours. The worst part was that every night at 9pm, you had to sign out and had to sign back in by 12:55am. Problem was, P and I pretty much sat in the gym every night so there was no fucking point of us signing out, but we had to anyway. I went out 3 nights, one night we came back and I was sitting on a dock by the water with other counselors and this really annoying counselor yelled out to me, "Go back to your bunks now, you can't be here." I essentially told him to fuck off and he called the security guy to come and get me. I ended up walking away, but he told numerous people that I poked him, which is funny because I never got within 10 feet of him. That is pretty much that, oh yeah, some chick kept calling me Brian for some reason, she was hot but stupid, C'est la vie. Anyway, fuck that...

Yesterday-
Bench Throw-70+bar 4x3
Step up-45lbs 4x4
Shoulder Press-70s 4x4
Lat Pulldown-200-4x4

Cardio-20 minutes, 2 minute intervals at 10mph, 2 minute rest at 3.5mph

Today-
Ladder speed drills-8
Sprint starts-8
Clean/front squat/split jerk complex (4/4/2)-135lbs 2 sets of 1
Hang Snatch/Snatch Squat complex (1/1)-135lbs 3 sets of 2

Cardio-24 minutes, 30 second intervals, 90 seconds rest.

**CowPimp** · 07-18-2006, 01:57 PM

Wow, sounds like a horrible disorganized mess. Ah well, it was an experience. I'm surprised the kids gave you so much trouble; how old were the kids?

**Dale Mabry** · 07-18-2006, 05:03 PM

14/15 yrs old

shiznit2169 · 07-18-2006, 06:41 PM

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

**Dale Mabry** · 07-18-2006, 06:55 PM

Quote:

Originally Posted by shiznit2169

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

Rich, Jewish kids from Long Island. It seems to me that the kids were sent to camp every summer to give mommy a break, to be honest with you.

The Monkey Man · 07-18-2006, 07:03 PM

OMG, so the stories were true! -

That sux!

Devlin · 07-18-2006, 07:15 PM

Damn Dale you are giving me not so fond memories of where I grew up, but in NJ. Glad you stuck it out. Just chalk it up to a lesson learned, unfortantely the hard way.

**Dale Mabry** · 07-18-2006, 08:54 PM

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Devlin · 07-18-2006, 09:00 PM

Quote:

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Ohh I hate to admit it, but

...I'm a grad of Cherry Hill West

My family still lives up there, but I escaped to Kentucky.

topolo · 07-18-2006, 09:32 PM

**Dale Mabry** · 07-18-2006, 09:45 PM

Forgot to mention, taking Accelerade, Endurox R4, and Cubed as prescribed in Nutrient Timing to see if there is a signifcant impact on performance..

Bakerboy · 07-18-2006, 10:08 PM

That camp sound so ghey... I bet you are happy to be back home...

fUnc17 · 07-19-2006, 12:29 AM

Quote:

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

i live about 25min from C. Hill. right by belmar.

**Dale Mabry** · 07-20-2006, 10:09 AM

Yesterday-
Power Clean-185 4x3
Squat-295 4x4
Bench Press-255 4x4
BB Row-205 4x4

**Dale Mabry** · 07-20-2006, 02:04 PM

Today-
Bench Throw-70+bar 4x3
Endurance-RI=30
High step ups-BW 4x12
Standing DB Press-35s 4x12
Lat Pulldown-110 4x12

Cardio-Treadmill 30 minutes (6 minute warm up, 22 minutes at 7.0mph, 2 minute cooldown at 3.5mph)

**Dale Mabry** · 07-22-2006, 09:40 AM

Today-
Power-
1-leg hop to box (24")-4x3
Endurance-30 second RI
Squat-135 4x15
Bench Press-135 2x15, 1x12, 1x10
BB Row-115 2x15, 2x12

Cardio-30 minutes (4 minute warm up, 20 minutes interval 30/90 11.5mph/3/5mph, 6 minute cool down) Total Distance-2.62 miles

Tired today, got only 5-6 hours sleep.

**Dale Mabry** · 07-22-2006, 09:42 AM

Edit: On 7/20 I did GHR 3x10 and my total cardio distance was 3.15 miles. For some reason I cannot edit it.

**Dale Mabry** · 07-23-2006, 11:13 AM

Today

Random cardio intervals-4 minute warm-up, 10mph/3.5mph/10mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0 mph

All 2 minutes except the last one which was 4 minutes.

**Dale Mabry** · 07-24-2006, 10:40 AM

Today

Power Clean-195 4x3
Squat-295 4x4
Bench Press-265 4x4
BB Row-205 4x4

GHR 3x10
DB Curl-40s 2x8
tri puishdown-100 2x8

Bakerboy · 07-24-2006, 10:50 AM

Nice work. That's a pretty good power clean.

What's your weight at right now, Dale?

**Dale Mabry** · 07-24-2006, 12:41 PM

210-215. I imagine I could get around 230lbs for a single, my form is getting better, I hadn't done power cleans for weight in a long time, I typically just do them for speed.

07-16-2006, 02:38 PM	#1
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	New Gym, new program... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Just joined a gym, it has essentially everything... Reverse Hyper-check GHR-check, check Bands-about a million of them Chains-a pair of each set Plyo boxes-up to 42 inches Olympic Platform...Nope, but the floors are rubber so who gives a shit. So, with pretty much everything at my disposal, I need to get some aerobic conditioning as well as improve eccentric leg action. Phase 1... Day 1-Full Recovery Squat-4x4 Bench Press-4x4 Row-4x4 Random assistance stuff Day 2-RI=30 Step ups-4x15 Shoulder Press-4x15 Lat Pull down-4x15 Day 3-off Day 4-RI=30 Squat-4x15 Bench Press-4x15 Row-4x15 Day 5-Full Recovery Step ups-4x4 Shoulder Press-4x4 Lat Pulldown-4x4 Day 6-off Day 7-Sometimes off, sometimes back to day 1 Now, conditioning will consist of either short or long intervals. I have done it twice, one day is 30 second interval, 90 second rest, the other day will be 2 minute interval, 2 minute rest. I will also, on occasion, throw in a long distance run to change things up. Also, 2-3 times a week, I will work on sprint starts. I used to work these, but stopped 6 months ago and it shows. While away at camp, I ran a dead ass slow 40, actually 46, but all of my time was eaten up in the start, so now I go back to practicing starts. It is so much easier having someone watch you, P-funk could see things I was doing wrong that I couldn't see for myself since I was sprinting. Anyway, I will do this until my aerobic/anaerobic conditioning are acceptable, probably 6-8 weeks, then I will work eccentric strength. So, I have already done this a few times, I will record it from now on so topolo can have some spanking material.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-16-2006, 07:26 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Looks cool. How was the training camp?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

07-18-2006, 01:57 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Wow, sounds like a horrible disorganized mess. Ah well, it was an experience. I'm surprised the kids gave you so much trouble; how old were the kids?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

07-18-2006, 05:03 PM	#9
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	14/15 yrs old
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-18-2006, 06:41 PM	#10
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that. Did the kids want to train and be at camp or were they forced to by their parents?
	My Journal

07-16-2006, 03:48 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	good luck

07-16-2006, 04:00 PM	#4
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Dale, you new gym sounds sweet. Do you do all your sprints on a flat surface? What about stair sprints? What adout hamstring dominant exercises? Isn't that where a lot of your sprinting power comes from? I realize that they get hit with squats and step ups.

07-18-2006, 07:03 PM	#12
The Monkey Man Magical Apelikemenace Join Date: Mar 2005 Location: New Delhi, India Posts: 12,885 Photos: 4	OMG, so the stories were true! - That sux!
	You rhrrreely vant to see?... ... It lukes bedder vit oil on.

07-18-2006, 07:15 PM	#13
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,277 Photos: 27	Damn Dale you are giving me not so fond memories of where I grew up, but in NJ. Glad you stuck it out. Just chalk it up to a lesson learned, unfortantely the hard way.
	Time to face the jury (and myself) Time to bring sexyback

07-18-2006, 08:54 PM	#14
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Where in Dirty Jerz? I am in Cherry Hill. Monkey Man, you have no idea the stories that come out of that place.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-18-2006, 09:45 PM	#17
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Forgot to mention, taking Accelerade, Endurox R4, and Cubed as prescribed in Nutrient Timing to see if there is a signifcant impact on performance..
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-18-2006, 10:08 PM	#18
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	That camp sound so ghey... I bet you are happy to be back home...

07-20-2006, 10:09 AM	#20
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Yesterday- Power Clean-185 4x3 Squat-295 4x4 Bench Press-255 4x4 BB Row-205 4x4
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-20-2006, 02:04 PM	#21
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Bench Throw-70+bar 4x3 Endurance-RI=30 High step ups-BW 4x12 Standing DB Press-35s 4x12 Lat Pulldown-110 4x12 Cardio-Treadmill 30 minutes (6 minute warm up, 22 minutes at 7.0mph, 2 minute cooldown at 3.5mph)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-22-2006, 09:40 AM	#22
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Power- 1-leg hop to box (24")-4x3 Endurance-30 second RI Squat-135 4x15 Bench Press-135 2x15, 1x12, 1x10 BB Row-115 2x15, 2x12 Cardio-30 minutes (4 minute warm up, 20 minutes interval 30/90 11.5mph/3/5mph, 6 minute cool down) Total Distance-2.62 miles Tired today, got only 5-6 hours sleep.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-22-2006, 09:42 AM	#23
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Edit: On 7/20 I did GHR 3x10 and my total cardio distance was 3.15 miles. For some reason I cannot edit it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-23-2006, 11:13 AM	#24
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today Random cardio intervals-4 minute warm-up, 10mph/3.5mph/10mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0 mph All 2 minutes except the last one which was 4 minutes.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-24-2006, 10:40 AM	#25
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today Power Clean-195 4x3 Squat-295 4x4 Bench Press-265 4x4 BB Row-205 4x4 GHR 3x10 DB Curl-40s 2x8 tri puishdown-100 2x8
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

07-24-2006, 10:50 AM	#26
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice work. That's a pretty good power clean. What's your weight at right now, Dale?

07-24-2006, 12:41 PM	#27
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	210-215. I imagine I could get around 230lbs for a single, my form is getting better, I hadn't done power cleans for weight in a long time, I typically just do them for speed.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...