New Gym, new program...

[Dale Mabry]

how did the power cleans feel? How far are you dropping down in the power clean? getting lower into the squat yet? How was the speed?

I am still 1/4 squatting in the power clean, may have to start going a little lower soon, I am just getting it to the rack position. Bar speed has dropped significantly, but I think it is faster than when I was doing 185 at camp. Moving it more slowly on the initial pull has allowed me to get better hip action and a little more out of my shrug than when I was doing heavier weights 5-6 months ago.

I think my next order of business will have to be full cleans, but I will see where this takes me. Would like to get 250ish in the power clean for 1 first.

 

[P-funk]

for you

 

[Dale Mabry]

No gay porn in my journal pease.

 

[P-funk]

what the fuck ever. that was a classic match!

 

[shiznit2169]

for you

Nearly 1/3 of the guys in this are dead - Perfect, Hercules, Earthquake, Davey Boy, Kerry Von Erich & Bossman.

This might have been Heenan's last match as a manager in the WWF as well, Coach debuted soon after as Perfect's manager.

I didn't know you were interested in fake wrestling. I used to be a huge fan as a kid but it got old when WCW merged with WWE.

 

[Dale Mabry]

I never watched it, I assumed it was the Hogan workout video. I remember watching this match back in the day.

 

[P-funk]

Nearly 1/3 of the guys in this are dead - Perfect, Hercules, Earthquake, Davey Boy, Kerry Von Erich & Bossman.

This might have been Heenan's last match as a manager in the WWF as well, Coach debuted soon after as Perfect's manager.

I didn't know you were interested in fake wrestling. I used to be a huge fan as a kid but it got old when WCW merged with WWE.

I'm not. When i was younger i used to get a kick out of it though. that shit was just funny.

 

[Dale Mabry]

Good times...

Today-
1-leg hop to box (30")-4x3

Endurance-30 second RI
Step-ups-BW 2x12
Standing DB Press-40s 3x12, 1x8
Lat Pulldown-110 4x12

Cut leg volume in half, legs are pretty sore for some reason, also practiced some simple O-lift complexes.

 

[shiznit2169]

I'm not. When i was younger i used to get a kick out of it though. that shit was just funny.

You want funny? You'll get a huge kick out of this one.

The boogeyman. Go to this site and click on the middle video in the second row. Watch all of them if you want but the one i mentioned is the funniest.

http://www.wwe.com/superstars/smackdown/boogeyman/videos/

 

[P-funk]

You want funny? You'll get a huge kick out of this one.

The boogeyman. Go to this site and click on the middle video in the second row. Watch all of them if you want but the one i mentioned is the funniest.

http://www.wwe.com/superstars/smackdown/boogeyman/videos/

LMAO!

that is great. the acting is so bad! JBL is really sloppy!

 

[Dale Mabry]

Fucked up energy system day. Treadmills can't get me up to 12 mph, they go that high but can't get me up that high, dammnit. I fucked around trying to get them to work for about 20 minutes, getting as high as 10.5 mph. I said fuck it and went home and ran 110yds sprints with 80 seconds recovery.

Total time 12:04
Cals 196
Max HR=176 (92%)
Ave HR=160 (84%)

I guess intervals will be like this from now on, only longer total time.

 

[P-funk]

what do you mean they can't get you up that high?


I find sprinting on a treadmill fucks with my form pretty bad. I can't get a good lean, I can drive properly (because the ground is moving, not me). What do you think?

 

[Dale Mabry]

I like it, I can practice form with less vertical impulse, when I try that on the ground I seem to bound more. That is, of course, at only like 11mph which is certainly not a dead sprint, it is more of a maintenance deal, but I am out of shape.

What I mean is that if I am not standing on the motherfucker it will go up to 12.0mph easily, If I get on at 3.5mph and enter 12.0mph, it goes to about 10.5 and then says unable to attain speed and goes down to 5.0mph. AFter fucking with it, trying to gradually get it to 11.5 over 8 minutes, I said fuck it and hopped off. What can I expect from Life Fitness, they are made by Bally's

Did you know some athletes who use the treadmill to train just hop on the fucker from a dead stop while it is going 10mph to help them work on acceleration? Crazy, I would bust my face.

 

[P-funk]

I like it, I can practice form with less vertical impulse, when I try that on the ground I seem to bound more. That is, of course, at only like 11mph which is certainly not a dead sprint, it is more of a maintenance deal, but I am out of shape.

What I mean is that if I am not standing on the motherfucker it will go up to 12.0mph easily, If I get on at 3.5mph and enter 12.0mph, it goes to about 10.5 and then says unable to attain speed and goes down to 5.0mph. AFter fucking with it, trying to gradually get it to 11.5 over 8 minutes, I said fuck it and hopped off. What can I expect from Life Fitness, they are made by Bally's

Did you know some athletes who use the treadmill to train just hop on the fucker from a dead stop while it is going 10mph to help them work on acceleration? Crazy, I would bust my face.

I just leave it on 11.5 and jump on and go and then jump off. I don't fuck around with the speed at all.

 

[Dale Mabry]

How do you do the recovery interval?

I tried that today, it was at 12.0, it just slowed down to 9.0mph. I held myself in the dipposition and just dropped on.

My client who we have discussed has one that gets up to speed in like 2 seconds.

 

[P-funk]

How do you do the recovery interval?

I tried that today, it was at 12.0, it just slowed down to 9.0mph. I held myself in the dipposition and just dropped on.

My client who we have discussed has one that gets up to speed in like 2 seconds.

I set it at 11.5 while straddling the moving treadmill with my feet on the sides.

I wait 40sec, then I grab the side bars, lift myself up, and lower myself down (like doing a dip).

Sprint for 20s, then grab the side bars and lift myself up and straddle the machine again and rest for 40s.



Don't think about it. just do it. don't be a Leder.

 

[Dale Mabry]

I set it at 11.5 while straddling the moving treadmill with my feet on the sides.

I wait 40sec, then I grab the side bars, lift myself up, and lower myself down (like doing a dip).

Sprint for 20s, then grab the side bars and lift myself up and straddle the machine again and rest for 40s.



Don't think about it. just do it. don't be a Leder.

Oh, so you don't do active recovery, you just rest. Gotcha. It is irrelevant, the fucking thing can't hold my 225lbs frame.

 

[P-funk]

You are 225 now?

wheren't you like 205-210 at the camp?

 

[Dale Mabry]

Dale Mabry=208 dehydrated at camp.

Accelerade+Endurox+San Cubed=Water retention+strength gains.

Dale Mabry+Accelerade+Water retention and strength gains=Sexy stud who can no longer run on the fucking treadmill=225lbs

As long as my strength continues to increase, I am not at all worried about it. BF still reads the same and hydration level is much better, gotsta love that creatine. I will continue with cardio to try and maintain the leanness, though.

 

[P-funk]

do you still have abs at 225??? that is huge!

 

[Dale Mabry]

do you still have abs at 225??? that is huge!

Top 2 pair, the bottom 2 are starting to fade, but I expected that. Surprisingly the obliques are a little better. I was keto for like 2 months prior and seem to hold water in the lwoer abs pretty easily. I can feel a major difference between this 225 and the 225 I was around Xmas, less jiggle. Most of the size has come on my legs, though so I am pretty happy with it. Arms are a little bigger too, I think if I did a little arm work I could get them pretty close to 17.5", but we know that ain't gonna happen.

Do you wear those compression shorts? I just ripped 2 pair of boxers this week and am thinking of buying some. They ripped next to the crotch, the lower part of the leg holes seem to stick to my legs now, even without masturbating first.

 

[P-funk]

no i don't wear compression shorts but I should. I rip all my boxers. I just keep buying new ones at wal-mart. I have been buying them extra big (34-35" waist) so that they can fit my quads without ripping. My waist size is only around 30" though.

 

[P-funk]

 

[CowPimp]

What the hell are compression shorts? Just really tight shorts? I just ripped my boxers going ATG the other day.

 

[Dale Mabry]

It is pretty much the straight way of saying bike shorts, but they are a little bit more comfortable. I just bought 2 pair at Modell's.

 

[JordanMang]

It is pretty much the straight way of saying bike shorts, but they are a little bit more comfortable. I just bought 2 pair at Modell's.

Are we talking mmm, not sure how to put this "athletic girdles"? We use these in football ( but wear specialy to ones to put pads in ). They help a lot.

 

[Dale Mabry]

Today-

1-arm DB Snatch-60s 4x3 each side

Endurance-RI=40
Squat-145 4x15
Bench Press-135 3x15, 1x10
BB Row-125 4x15, 1x10

Cardio- Low intensity Day

5 minute warm up, 10 minutes at 6.8mph, 2 minutes at 3.0mph, 5 minutes at 6.5mph

Max HR-170 (89%)
Average Heart Rate-164 (86%)
2.02 miles

Wanted easy cardio today, it was my 4th cardio day of the and a day after intervals. Goals was to keep HR around 85% and no more than 90%. Thinking of changing routine next week so I can train weights MWF and have 3 days where I can do cardio on it's own. Compression shorts worked nicely.

 

[P-funk]

Db snatches are great.

That squat weight seems super low for you for 15 reps.

 

[Dale Mabry]

Db snatches are great.

That squat weight seems super low for you for 15 reps.

I am lucky to get it for 15 on the last set, and I certainly wouldn't be able to hit cardio after.

 

[Dale Mabry]

Cardio Today on treadmill

5 minute warm up at 3.5mph.

25 minutes as follows:
1 minute at 5.5mph
2 minutes at 6.5mph
2 minutes at 7.5mph
2 minutes at 8.5mph
2 minutes at 3.5mph
4 minutes at 6.5mph
12 minutes at 7.5mph

451 cals
Max Hr 181 (95%)
Ave HR 167 (87%)

5 minute cooldown

From now on I will only enter data for the actual work, no warm up at all. I am also changing my routine starting tomorrow, looking as though it will be based on push/pull/legs using undulating periodization, but with 1-2 plyo movements to start the day off. After about 4-6 weeks of that and an unloading week, I will go more like the conjugate method I used before with a Plyo movement, strength movement, and then all assistance as muscular endurance. My cardio will be more structured too, I will do either HIIT or 10 minute intervals alternating each day. It will be easier to track progress that way. Each week I will do 4-5 sessions, 2 max effort, with the remaining being slightly lower intensity. I will post it later tonight or tomorrow.