"Big Willie" J.T. Hall And It's Prime Time!!

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    6-8-09 WORKOUT

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 12
    120 x 1
    140 x 1
    160 x 1
    180 x 1
    190 x 1
    200 x 1
    210 x 1

    LYING DUMBBELL TRICEP EXTENSION
    50 x 10
    70 x 7
    90 x 3

    TWO HANDED KETTLEBELL SWING
    53 x 12
    70.5 x 10

    TREADMILL

    30 minutes(3.6 mph)

    STANDING DUMBBELL SHOULDER ROTATION
    3 x 10

    STANDING DUMBBELL FRONT RAISE
    1 x 10

    STANDING DUMBBELL LATERAL RAISE

    1 x 10

    6-8-09 MEAL PLAN

    1st meal
    Oatmeal, 2 boiled eggs, green tea & SuperCissus RX + Prime
    2nd meal
    Pulled BBQ Chicken and beans
    3rd meal
    Baked chicken breast and green tea.
    4th meal
    Protein shake + creatine with H20
    5th meal
    Grilled Salmon, rice & veggies
    6th meal
    Protein shake with milk

    I'm looking forward to the July 19 curl competition in WV!

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    6-12-09 WORKOUT

    BODY WEIGHT: 218

    DECLINE BENCH PRESS WITH THE FOOTBALL BAR

    Bar(90lb) x 10
    180 x 10
    230 x 8
    270 x 6
    320 x 3
    360 x 3
    410 x 3

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 3
    6(45lb) plate x 1

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 10

    6-12-09 MEAL PLAN
    1st meal
    Protein shake with milk + creatine
    2nd meal
    Oatmeal, 3 boiled eggs, green tea and SuperCissus RX + Prime
    3rd meal
    Yogurt and raisins
    4th meal
    Baked pork chops and apple sauce
    5th meal
    Roasted chicken tenderloins with red skin potatoes and veggies in chardonnay wine sauce
    6th meal
    Protein shake with milk + creatine
    7th meal
    Protein shake with H20 + creatine
    8th meal
    Chicken alfredo
    9th meal
    Protein shake with milk


    6-12-09 410lb x 3 DECLINE BENCH PRESS WITH THE FOOTBALL BAR
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    6-13-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

    Bar x 6
    135 x 1
    185 x 1
    225 x 1
    275 x 1
    295 x 1
    315 x 1

    STANDING SHOULDER ROTATION
    3 x 10

    STANDING INTERNAL CABLE ROTATION

    3 x 10

    STANDING TWO HANDED KETTLEBELL SWING

    35 x 15
    50 x 12
    70.5 x 10

    STANDING EZ BICEP CURL

    110 x 3
    160 x 3
    180 x 3
    200 x 1

    TREADMILL

    30 mins(3.7 mph)

    6-13-09 MEAL PLAN

    1st meal
    Protein shake with milk + creatine
    2nd meal
    8 boiled eggs, green tea + SuperCissus RX
    3rd meal
    Baked pork chops and a banana
    4th meal
    Protein shake with milk
    5th meal
    Protein shake with H20 + creatine
    6th meal
    Pancakes and milk
    7th meal
    Yogurt and a banana
    8th meal
    Protein shake with milk
    •   
       

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    WOW!!! Another great national meet by NASA! I had so many negative strikes going against me, but I was committed to competing at this meet. I strained two of my rotator cuff muscles a few months ago. This did affect my confidence level a little and only a good 4 week training cycle too. This is the main reason I didn't use my Inzer Rage X at this meet. So, I have gotten ART and started getting physical therapy. I have several more appointments this month and next month too. I couldn't sleep because I was so nervous about the meet. I woke up twice in the middle of the night. Then, my daughter woke me up at 3:40 a.m. and wanted to sleep with her parents. I just got up for good and let my daughter sleep next to my beautiful wife. I left home at 6:00 a.m. for a 3 hour drive to Columbus, OH. Warm ups went terrible!! 360lbs felt like 500, but the platform brings the best out of me. I opened up with 457, 2nd attempt 473 and 3rd attempt 485. I thought about trying 501, but decided no because I didn't want to risk it. I weighed 218.5lbs. The video should be loaded onto my youtube site by one of my good friends this week. The physical therapy, art and great USP LABS supplements helped me to break a world and american record. Also, I was on a team call TEAM POWERHOUSE and got first place too. My next meet is July 19 and I'm competing in the curl event only. I would rate my overall bench press performance on a scale of 1-10. I would give myself a 8 Thank you sponsors for your great support!


    MONOLIFT USED AT THE NASA USA NATIONALS




    BENCH PRESS USA AT THE NASA USA NATIONALS





    TODD B. 200LB+ CURL




    DESMOND PHILLIP 805LB RAW DEADLIFT



    JIMMY K. 600LB BENCH PRESS IN AN INZER RAGE X AND A TEENAGER



    TEAM POWERHOUSE(KY) FIRST PLACE




    "BIG WILLIE" J.T. HALL BREAK WORLD & AMERICAN BENCH PRESS RECORD
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    Video from the June 21, 2009 NASA USA NATIONALS
    YouTube - 6-21-09 "PRIME TIME" 485LB NASA WORLD BP RECORD
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    Post on PowerliftingWatch about me being ranked #6 in the USA:
    http://www.powerliftingwatch.com/node/11734
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    Hey JT! Congratulations at Nationals man. Desmond Phillip's pull was beastly!!
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    6-26-09 WORKOUT

    BODY WEIGHT: 217


    5-BOARD PRESS
    Bar x 20
    135 x 10
    225 x 8
    315 x 6
    405 x 1
    495 x 1
    545 x 1
    565 x 1
    585 x 0

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 3
    6(45lb) plate x 1

    6-26-09 MEAL PLAN
    1st meal
    Protein shake with milk + creatine
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    Pulled chicken sandwich, baked beans, & cole slaw
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20
    7th meal
    Baked chicken breast and a banana

    6-26-09 5-BOARD PRESS WITH 565




    6-26-09 5-BOARD PRESS ATTEMPTING 585

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    Thumbs up


    Quote Originally Posted by jason2459 View Post
    Hey JT! Congratulations at Nationals man. Desmond Phillip's pull was beastly!!
    Desmond Phillips dl was unreal! You have to be there to believe it! I won't forget him man handling 805lbs.

    It was always feel great to break records!


    Thanks a lot!!!
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    6-28-09 WORKOUT

    BODY WEIGHT: 217

    STANDING EZ BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    190 x 1
    200 x 1

    STANDING SHOULDER ROTATION

    3 x 10

    SEATED HAMMER STRENGTH HAND GRIPPER

    3(45lb) plates x 3 x 10

    STANDING HAMMER STRENGTH WRIST CURLS
    40 3 x 10

    STANDING TWO HANDED KETTLEBELL SWINGS
    35 x 15
    50 x 12
    70 x 10

    TREADMILL
    30 mins
    *3.7 mph

    SIT UPS
    1 x 30

    BACK EXTENSIONS

    1 x 15

    6-28-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal and green tea
    3rd meal
    Tuna fish, protein bar and a banana
    4th meal
    Baked chicken breast, rice, corn and mash potatoes
    5th meal
    Protein shake with H20 + creatine
    6th meal
    6 boiled eggs
    7th meal
    Baked chicken breast and a banana


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-3-09 WORKOUT

    BODY WEIGHT: 218

    FLOOR PRESS

    135 x 10
    185 x 8
    225 x 6
    315 x 3
    365 x 3
    385 x 3
    405 x 3

    CHEST SUPPORT ROW

    4 sets

    SEATED CABLE OVER HEAD TRICEP EXTENSION
    250 5 x 10

    7-3-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Waffles, eggs & toast
    3rd meal
    Protein shake with milk
    4th meal
    Angus Beef cheese burger cooked on George Foreman Grill and a banana
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20 + a banana
    7th meal
    Chicken breast patties and banana
    8th meal
    Protein shake with milk + a banana

    I'm still feeling the affects from the heavy 5-board presses from last week. So, I increased my protein intake and use lighter weight too.

    7-3-09 405 x 3 FLOOR PRESS




    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-10-09 WORKOUT

    BODY WEIGHT: 217

    BENCH PRESS

    Bar x 20
    135 x 10
    225 x 3
    315 x 3
    405 x 3
    425 x 3
    445 x 3
    225 x 26

    STANDING TRICEP PULLDOWN

    200 4 x 10

    SEATED CABLE LAT PULLDOWN

    120 x 10
    140 x 8
    160 x 6
    200 x 4

    7-10-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + SuperCissus RX
    3rd meal
    BBQ Beef Briskets and beans
    4th meal
    Chicken, broccoli and pasta + green tea
    5th meal
    Protein shake with H20
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Angus beef burger cooked on George Foreman Grill
    8th meal
    Protein shake with milk

    7-10-09 BENCH PRESS 445 x 3




    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-11-09 WORKOUT

    BODY WEIGHT: 217

    DEADLIFT

    133 x 3
    221 x 3
    309 x 1
    353 x 1
    402 x 1

    STANDING EZ BICEP CURL
    Bar x 21
    110 x 3
    160 x 3
    180 x 3
    110 x 21(3 different angle's)

    TWO HANDED KETTLEBELL SWING
    35 x 15
    53 x 12
    70 x 10

    LYING DUMBBELL EXTERNAL ROTATION
    6 sets> drop set

    TREADMILL
    30 mins
    * 3.5 mph

    SIT UPS
    1 x 30

    BACK EXTENSION

    1 x 15

    7-11-09 MEAL PLAN

    1st meal
    Protein shake with milk, oatmeal + creapure
    2nd meal
    7 boiled eggs, banana and green tea
    3rd meal
    Chicken breast patties
    4th meal
    Protein shake with milk and a banana
    5th meal
    Protein shake with H20 and a banana
    6th meal
    Chicken alfredo
    7th meal
    Protein shake with milk and yogurt.

    7-11-09 402lb DEADLIFT



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    I am the 2008 #4 ranked 220 class equipped bench presser out of 204 lifters in the USA by usapl federation: http://www.usaplresults.com/?sex=mal...=LBS&year=2008

    Here is the video:
    YouTube - 562 lb BENCH PRESS (PR) AT THE SEPT 1, 2008 BP NATIONALS!
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    7-17-09 WORKOUT

    BODY WEIGHT: 217

    FLOOR PRESS WITH THE FOOTBALL BAR + 40LBS OF CHAINS

    Bar(90lbs) + 40lbs of chains x 10
    180 + 40lbs of chains x 8
    270 + 40lbs of chains x 1
    360 + 40lbs of chains x 1
    410 + 40lbs of chains x 1
    430 + 40lbs of chains x 1

    DECLINE BENCH PRESS WITH THE FOOTBALL BAR

    180 x 10
    270 x 8
    360 x 3
    450 x 1
    480 x 1(PR)

    7-17-09 MEAL PLAN

    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, banana and green tea + SuperCissus RX
    3rd meal
    Protein bar + raisins
    4th meal
    BBQ Pulled Pork mini sandwiches, banana and baked beans
    5th meal
    BBQ Beef Briskets and baked beans
    6th meal
    Protein shake with H20 and a banana
    7th meal
    Protein shake with H20 + creapure
    8th meal
    6 boiled eggs, banana and green tea
    9th meal
    Protein shake with milk


    7-17-09 480LB DECLINE BENCH PRESS WITH THE FOOTBALL BAR(PR)




    7-17-09 430LB FLOOR PRESS WITH 40LBS OF CHAINS WITH THE FOOTBALL BAR




    This was my first time using chains and really liked it. Definitely, the chains will help with bar speed, fast start and lockout.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-18-09 WORKOUT

    BODY WEIGHT: 217

    SQUAT

    135 x 1
    185 x 1
    225 x 1
    275 x 1
    315 x 1

    DEADLIFT
    221 x 1
    309 x 1
    353 x 1
    402 x 1

    CHEST SUPPORT ROW

    4 sets

    STANDING E-Z BICEP CURL
    Bar x 21
    110 x 3
    160 x 3
    180 x 3

    BENT OVER SEATED FRONT PLATE RAISE
    25 x 15
    35 x 12
    45 x 10

    TWO HAND KETTLE BELL SWING

    70.5 x 15

    SLED DRAGGING
    5(45lb) plates x 50 yards
    6(45lb) plates x 50 yards
    7(45lb) plates x 50 yards

    SIT UPS
    1 x 30

    7-18-09 MEAL PLAN
    1st meal
    Protein shake with milk, banana + creapure
    2nd meal
    Protein bar
    3rd meal
    7 boiled eggs and green tea
    4th meal
    Fish sticks
    5th meal
    Protein shake with milk and a banana
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Angus cheese burger cooked on George Foreman Grill
    8th meal
    Protein shake with milk, yogurt and a banana


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-21-09 WORKOUT

    BODY WEIGHT: 217

    4-BOARD PRESS

    135 x 10
    225 x 10
    315 x 10
    365 x 10
    405 x 11

    STANDING CABLE TRICEP PULLDOWN
    200 4 x 10

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 5
    5(45lb) plate x 3

    SEATED BENT OVER FRONT PLATE RAISE
    45 3 x 12

    LYING EXTERNAL DUMBBELL ROTATION
    6 sets> drop set

    7-21-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal and green tea
    3rd meal
    Banana and yogurt
    4th meal
    BBQ Beef Brisket sandwich
    5th meal
    Baked beans, raisins and green tea
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creapre
    8th meal
    Chicken alfredo
    9th meal
    Protein shake with milk

    7-21-09 4-BOARD PRESS WITH 405lb x 11 REPS



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-24-09 WORKOUT

    BODY WEIGHT: 217

    LYING DUMBBELL BENCH PRESS

    50 x 10
    75 x 10
    95 x 10
    130 x 10
    140 x 5

    HAMMER STRENGTH ISO-LATERAL WIDE CHEST PRESS
    90 x 10
    180 x 8
    270 x 6
    360 x 5
    450 x 4

    LYING DUMBBELL TRICEP EXTENSION
    40 x 10
    60 x 8
    70 x 6
    80 x 4(PR)

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 4(PR)

    7-24-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, banana and green tea + SuperCissus RX
    3rd meal
    BBQ Beef Briskets sandwich and a banana
    4th meal
    Baked chicken breast, baked beans and a banana
    5th meal
    Protein shake with H20
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Spaghetti with meatballs
    8th meal
    Protein shake with milk and a banana

    7-24-09 140lb x 3 LYING DUMBBELL BENCH PRESS


    7-24-09 450lb x 3 HAMMER STRENGTH ISO-LATERAL WIDE CHEST PRESS



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    The new NASA lifter profile interview of me
    http://www.nasa-sports.com/NASA%20Pr...20Profiles.htm
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    7-31-09 WORKOUT(PR)

    BODY WEIGHT: 217

    3-BOARD PRESS

    135 x 10
    225 x 10
    315 x 1
    405 x 1
    495 x 1
    545 x 1(INZER RAGE X)
    565 x 1(INZER RAGE X)
    635 x 1(INZER RAGE X)

    FLAT BARBELL BENCH PRESS

    225 x 22

    7-31-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea
    3rd meal
    BBQ Beef Brisket sandwich
    4th meal
    Tuna fish and baked beans
    5th meal
    Protein shake with H20
    6th meal
    Protein shake with creapure
    7th meal
    8 boiled eggs and green tea
    9th meal
    Protein shake with milk


    7-31-09 635lbs(pr) off a 3-board using an Inzer Rage X



    Awesome workout! I used my loose Inzer Rage X for the 545 & 565. Then, switched to a tighter Inzer Rage X for the 635 and a pr too.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    8-17-09 WORKOUT

    BODY WEIGHT: 215

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 2 x 12
    185 x 10
    225 x 10
    275 x 10
    295 x 8
    315 x 8

    STANDING EZ BICEP CURL
    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    205 x 1

    TWO HAND KETTLEBELL SWING
    70.5lbs x 15

    TWO HAND SEATED 45lb PLATE FRONT RAISES
    45lb x 15

    LYING EXTERNAL ROTATION
    1 x 15

    STANDING SHOULDER ROTATION
    1 x 15

    SEATED REVERSE PECK DECK REAR DELTOID
    100 x 12

    SIT UPS
    1 x 20

    AB COASTER
    1 x 20

    BACK EXTENSION
    1 x 10


    8-16-09 MEAL PLAN
    1st meal
    Protein shake and creapure with milk
    2nd meal
    Oatmeal and green tea + Prime
    3rd meal
    Chicken with veggies and potatoes + Prime
    4th meal
    Tuna fish and raisins + Prime
    5th meal
    Protein bar, yogurt and apple sauce
    6th meal
    Protein shake with H20
    7th meal
    Protein shake and creapure with H20
    8th meal
    Grilled chicken breast, wing and sweet peas
    9th meal
    Protein shake with milk

    I was on vacation for week and enjoying time with the family. Now, back to training and consuming mass quantities

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    13
    Lv. Percent
    28.08%

    8-21-09 WORKOUT

    BODY WEIGHT: 215

    3-BOARD PRESS

    135 x 10
    225 x 8
    315 x 6
    405 x 1
    455 x 1
    475 x 1
    495 x 1

    2-BOARD PRESS
    545 x X(Inzer Rage X)

    8-21-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, raisins and green tea + Prime & SuperCissus RX
    3rd meal
    Tuna fish + Prime
    4th meal
    BBQ Brisket sandwich + Prime
    5th meal
    Protein shake with H20
    6th meal
    Protein shake with H20 + creapure
    7th meal
    Chicken breast patties

    8-21-09 3-BOARD PRESS WITH 495LBS


    8-21-09 2-BOARD PRESS ATTEMPT WITH 545LBS




    WOW!!! Everything went wrong that day! I was stuck in traffic for 35 minutes, dropped weight on my toe, fell on my face in the gym, loosing almost 5lbs from moving into our new home. I lowered 545 and ask my training partner to take it. It just didn't fell right. Three weeks ago I blew away 545, 565 & 635(pr). I'm expecting a great workout this Friday!!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  23. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    8-28-09 WORKOUT

    BODY WEIGHT: 215

    FLAT BARBELL BENCH PRESS

    Bar x 21
    135 x 10
    225 x 8
    315 x 5
    405 x 3
    425 x 3
    450 x 3

    REVERSE BAND BENCH PRESS
    *2 second hold at start & lockout
    515 x 1
    565 x 1
    605 x 1

    8-28-09 MEAL PLAN
    1st meal
    Protein shake, milk with creapure
    2nd meal
    Oatmeal, tea and prime + SuperCissus RX
    3rd meal
    Tuna fish and yogurt + prime
    4th meal
    BBQ beef brisket sandwich
    5th meal
    Baked chicken breast
    6th meal
    Protein shake with H20
    7th meal
    Protein shake with H20 + creapure
    8th meal
    Creamy chicken alfredo pasta
    9th meal
    Protein shake with milk


    8-28-09 WORKOUT: BENCH PRESSING 450lbs x 3


    8-28-09 WORKOUT: REVERSE BAND BENCH PRESS WITH 605lbs


    8-28-09 FRIDAY WORKOUT GROUP: TEAM KENTUCKY





    Great workout! I felt a lot stronger and it's prime time!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
  24. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    9-4-09 WORKOUT

    BODY WEIGHT: 217

    PAUSE FLOOR PRESS

    135 x 12
    185 x 10
    225 x 3
    315 x 3
    365 x 3
    385 x 3
    405 x 3
    425 x 3

    FLAT BARBELL BENCH PRESS
    225 x 25

    LAT PULLDOWN
    4 sets

    9-4-09 MEAL PLAN
    1st meal
    Protein shake with milk + creapure
    2nd meal
    Oatmeal, green tea + Prime & SuperCissus RX
    3rd meal
    BBQ beef brisket sandwich + Prime
    4th meal
    Tuna fish and yogurt
    5th meal
    Chicken, pasta, broccoli and raisins + Prime
    6th meal
    Protein shake with H20
    7th meal
    Protein shake with H20 + creapure
    8th meal
    Pizza and watermelon
    9th meal
    Protein shake with milk

    9-4-09 PAUSE FLOOR PRESS WITH 425 x 3



    Light weight! I'm cutting back because I compete this Sunday.
  25. New Member
    NASAKYCHAIR's Avatar
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    I had a great time competing against the top 220 lifters in the usa. The venue was the best I have seen in my 15 years of competing. The meet director did a great job!!

    220 Open Results:
    1. Tim Anderson - 622
    2. Mike Ferrantelli - 551
    3. Derek Brixius - 479
    4. JT Hall -468
    5. Clint Poore
    6. John Pfeiffer

    I tried to figure out why I missed 562 because I did it pretty easy last year at the same meet. The only conclusion was the I didn't adapt quickly to the fast flight. As soon as I did my unequipped opener and got my shirt on. I was 3rd out. The weight just didn't feel right. I think the quick flight affected three other lifters because two bombed with weight they have done before. Also, there were more missed attempts in our short flight than made attempts. Positive note: I did get a record and the top unequipped ranking.

    "Big Willie" J.T. Hall first place Tomahawk Swords



    John Bogart, "Big Willie" J.T. Hall & Horace Lane



    Dennis "Heavy D" Cieri & "Big Willie" J.T. Hall


    Tim Anderson & "Big Willie" J.T. Hall


    "Big WIllie" J.T. Hall & Mike Ferrantelli




    [ame="http://www.youtube.com/watch?v=2rcMVSmibuo"]YouTube - "BIG WILLIE" J.T. HALL 562 ATTEMPT[/ame]

    [ame="http://www.youtube.com/watch?v=jVI6li506nI"]YouTube - "BIG WILLIE" J.T. Hall 468 USAPL BP RECORD[/ame]

    [ame="http://www.youtube.com/watch?v=IcYCJJp0lM4"]YouTube - "BIG WILLIE" J.T. Hall 25 REPS WITH 214 lbs[/ame]
  26. New Member
    NASAKYCHAIR's Avatar
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    9-25-09 WORKOUT

    BODY WEIGHT: 215

    FLOOR PRESS

    Bar x 20
    Bar x 10 + 80lbs of chains
    135 x 10 + 80lbs of chains
    185 x 8 + 80lbs of chains
    225 x 6 + 80lbs of chains
    315 x 1 + 80lbs of chains
    365 x 1 + 80lbs of chains
    385 x 1 + 80lbs of chains
    405 x 1 + 80lbs of chains

    SEATED OVERHEAD TRICEP EXTENSION
    250 4 x 10

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 5
    5(45lb) plate x 3

    9-25-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal with green tea
    3rd meal
    BBQ beef brisket sandwich with beans
    4th meal
    Baked chicken breast
    5th meal
    Protein shake with H20
    6th meal
    Protein shake with H20
    7th meal
    Meat Pizza
    8th meal
    Protein shake with milk

    405lbs FLOOR PRESS WITH 80LBS OF CHAINS

  27. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    10-2-09 WORKOUT

    BODY WEIGHT: 215

    4-BOARD PRESS

    Bar x 20
    135 x 10
    185 x 8
    225 x 6
    315 x 1
    405 x 1
    455 x 1
    475 x 1
    495 x 3

    BENT OVER DUMBBELL ROW

    75 x 10
    100 x 8
    120 x 6
    140 x 3
    150 x 2

    10-2-09 MEAL PLAN

    1st meal
    Protein shake with 1% milk
    2nd meal
    Oatmeal and green tea
    3rd meal
    Yogurt
    4th meal
    Baked chicken breast patties and macaroni & cheese
    5th meal
    Chicken with pasta & broccoli.
    6th meal
    Protein shake with H20
    7th meal
    Protein shake with H20
    8th meal
    Meat Pizza
    9th meal
    Protein shake with 1% milk

    10-2-09 4-BOARD PRESS WITH 495lbs X 3 REPS


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://unbreakable.ning.com/profile/BigWillieJTHall
  28. New Member
    NASAKYCHAIR's Avatar
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    10-12-09 WORKOUT

    BODY WEIGHT: 214

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 2 x 10
    225 x 1
    315 x 1
    405 3 x 3

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    190 x 1

    TREADMILL

    15 minutes

    10-12-09 MEAL PLAN

    1st meal
    Oatmeal & raisins
    2nd meal
    Ziti pasta with spaghetti sauce and meat
    3rd meal
    Baked chicken breast
    4th meal
    Protein shake with milk & a banana
    5th meal
    Protein shake with H20
    6th meal
    Chicken strips

    Just taking it a little easy(lol). No competitions until Spring of 2010. Walking almost 8 miles a week is really dropping my body weight. I'm glad the Holiday eating season begin in a few weeks.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/NASAKYCHAIRMAN
  29. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-6-09 WORKOUT

    BODY WEIGHT: 216

    REVERSE BAND BENCH PRESS

    245 x1
    325 x 1
    425 x 1
    515 x 1
    605 x 1
    655 x 1
    675 x 1

    SEATED OVERHEAD TRICEP PRESS

    250 5 x 12

    11-6-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana & cup of coffee
    3rd meal
    BBQ Beef brisket sandwich & beans
    4th meal
    Grilled chicken breast, rice and a banana
    5th meal
    Protein shake with H20 + a banana
    6th meal
    Protein shake with H20
    7th meal
    Pizza, green tea and a banana

    11-6-09 675 REVERSE BAND BENCH PRESS




    Finally, my strength is coming back! My weight dropped to 213, but it is right around 216 now.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html
  30. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-7-09 WORKOUT

    BODY WEIGHT: 216

    BENT OVER V-BAR ROW

    1(45lb) plate x 10
    2(45lb) plate x 8
    3(45lb) plate x 6
    4(45lb) plate x 4
    5(45lb) plate x 2

    SEATED DUMBBELL HAMMER CURL

    40 x 10
    50 x 7
    60 x 4
    70 x 3

    TWO-HAND KETTLEBELL SWING
    70 x 15 reps

    DUMBBELL FARMER WALK
    110lb(each hand) x 100 feet

    VIPER ROPE CLIMBER
    1:05 minutes x 146 feet

    SEATED FRONT PLATE RAISE

    45lb plate x 15

    AB COASTER

    1 x 20

    BACK EXTENSION

    1 x 15

    11-7-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Pancakes & green tea
    3rd meal
    6 Boiled eggs, banana & green tea
    4th meal
    Protein shake with milk + a banana
    5th meal
    Protein shake with H20
    6th meal
    *Birthday party
    2 chicken breast, 3 wings, bowl of chili, one chili hot dog, grapes and pineapples

    11-7-09 70lb Two-hand kettlebell swing


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html
  31. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-9-09 WORKOUT

    BODY WEIGHT: 215

    REVERSE HYPER

    90 x 10
    125 x 8
    180 x 6
    235 x 4

    SEATED PEC FLY

    165 x 10
    185 x 8
    205 x 6
    225 x 4
    245 x 4

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 12

    SEATED DUMBBELL CURL
    40 x 10
    50 x 8
    60 x 6
    70 x 4

    SINGLE-ARM DUMBBELL ROW

    100 x 5
    130 x 3
    150 x 2

    SEATED FRONT PLATE RAISES

    45lb plate x 15

    STANDING DUMBBELL SHOULDER ROTATION(shoulder horn)
    20 3 x 10

    TWO-HAND KETTLEBELL SWING
    70lb x 15 reps

    SIT UP

    1 x 30

    PUSH UP

    1 x 30

    11-9-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    5 boiled eggs, oatmeal and tea
    3rd meal
    Spaghetti with meatballs and a banana
    4th meal
    5 boiled eggs and a banana
    5th meal
    Protein shake with milk
    6th meal
    Protein shake with H20
    7th meal
    Cheese burger, a banana and green tea
    8th meal
    Protein shake with milk and a banana

    11-9-09 SEATED DUMBBELL BICEP CURL






    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html
  32. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-13-09 WORKOUT

    BODY WEIGHT: 215

    FLAT BARBELL BENCH PRESS

    Bar x 20
    135 x 10
    225 x 7
    315 x 5
    405 2 x 3

    PUSH UP

    2(45lb) plates x 10
    6(45lb) plates x 6
    425 x 2(pr)

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 10

    11-13-09 405lb x 3



    11-13-09 Push up with 425lb x 2



    11-13-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and tea
    3rd meal
    6 boiled eggs, peach and raisins
    4th meal
    Sesame seed chicken and rice
    5th meal
    Tuna fish
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20
    8th meal
    Grilled cheese sandwich and chili with beans & beef
    9th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  33. New Member
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    5'10"  220 lbs.
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    Dec 2007
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    238
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    203
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    13
    Lv. Percent
    28.08%

    11-14-09 WORKOUT FOR THE ALPHA & THE OMEGA!

    Omega Force Strength Team demonstration at the Kentucky Muscle in Louisville, KY

    150lb man made dumbbells and 36 inches in length for 17 reps



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
  34. New Member
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    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-20-09 WORKOUT

    BODY WEIGHT: 215

    3-BOARD PRESS

    Bar x 20
    135 x 10
    225 x 1
    315 x 1
    405 x 1
    500 x 1

    SEATED OVERHEAD TRICEP EXTENSION
    250 5 x 12

    TWO HAND KETTLEBELL SWING

    70.5 2 x 15

    11-20-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal & tea
    3rd meal
    *Thanksgiving Luncheon
    A lot of turkey, ham and mash potatoes
    4th meal
    Protein shake with H20
    5th meal
    Protein shake with H20
    6th meal
    Turkey

    11-20-09 3-BOARD PRESS WITH 500LBS




    11-20-09 TWO HAND KETTLEBELL SWING


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  35. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-23-09 WORKOUT

    BODY WEIGHT: 215

    REVERSE HYPER

    100 x 10
    200 x 8
    300 x 6
    350 x 4

    SEATED TRICEP EXTENSION

    250 5 x 12

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1

    STANDING BARBELL SHRUGS

    135 x 12
    224 x 7
    315 x 3

    TWO HAND KETTLEBELL SWING

    70.5 x 15

    SIT UPS
    1 x 30

    11-23-09 WORKOUT: 200LB CURL


    11-23-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Honey Nut Cheerios with milk
    3rd meal
    Baked chicken breast and a banana
    4th meal
    Tuna fish and bananas
    5th meal
    Protein shake with milk, yogurt and a banana
    6th meal
    Protein shake with H20
    7th meal
    Baked Ziti in spaghetti sauce with beef and a two slices of ham.
    8th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  36. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    11-30-09 WORKOUT

    BODY WEIGHT: 216

    REVERSE HYPER

    100 x 10
    200 x 8
    300 x 6
    400 x 3

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 10

    SEATED DUMBBELL HAMMER CURLS

    40 x 10
    60 x 4
    40 x 10

    REVERSE PEC DECK

    100 3 x 10

    TREADMILL
    30 minutes


    11-30-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana and tea
    3rd meal
    Spaghetti with sauce & beef
    4th meal
    Yogurt and a banana
    5th meal
    Chicken tenderloins with pasta & broccoli.
    6th meal
    Tyson Baked chicken breast patty and macaroni & cheese
    7th meal
    Protein shake with H20
    8th meal
    Meat Pizza

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  37. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    12-4-09 WORKOUT

    BODY WEIGHT: 216

    5-BOARD PRESS

    135 x 10
    225 x 8
    315 x 5
    405 x 1
    500 x 1
    545 x 1

    BENT OVER V-BAR ROW
    1(45lb) plate x 10
    2(45lb) plate x 7
    3(45lb) plate x 5
    4(45lb) plate x 3
    5(45lb) plate x 3

    SEATED OVERHEAD TRICEP EXTENSION
    250 5 x 10


    12-4-09 WORKOUT: 5-BOARD PRESS WITH 545LBS



    12-4-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, 5 boiled eggs, banana and green tea.
    3rd meal
    Grilled chicken tenderloins with penne pasta & broccoli in marinara sauce
    4th meal
    6 boiled eggs, banana and green tea
    5th meal
    Protein shake with H20
    6th meal
    Meat Pizza
    7th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  38. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    12-14-09 WORKOUT

    BODY WEIGHT: 215

    FLAT BARBELL BENCH PRESS

    Bar x 10
    135 x 10
    185 x 10
    205 x 8
    225 x 8
    315 x 8

    SEATED OVERHEAD TRICEP EXTENSION
    250 5 x 10

    STANDING E-Z BICEP CURL

    Bar x 21
    115 x 1
    145 x 1
    165 x 1
    185 x 1
    195 x 1

    BENT OVER DUMBBELL ROW

    110 x 5
    130 x 3
    150 x 2

    LYING DUMBBELL EXTERNAL ROTATION

    3 x 10

    12-14-09 MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana & green tea
    3rd meal
    Chicken alfredo & a banana
    4th meal
    Grilled basal chicken with liguini & veggies in rosted tomato basil sauce and a banana
    5th meal
    Yogurt, banana & green tea
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20
    8th meal
    Soft tacos with beef

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  39. New Member
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    5'10"  220 lbs.
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    Dec 2007
    Posts
    238
    Rep Power
    203
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    13
    Lv. Percent
    28.08%

    12-18-09 WORKOUT

    BODY WEIGHT: 215

    FLOOR PRESS WITH 120LBS OF CHAINS

    Bar x 10 + 120lbs of chains
    135 x 10 + 120lbs of chains
    185 x 1 + 120lbs of chains
    225 x 1 + 120lbs of chains
    315 x 1 + 120lbs of chains
    345 x 1 + 120lbs of chains
    365 x 1 + 120lbs of chains
    385 x 1 + 120lbs of chains

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 12

    12-18-09 WORKOUT: Floor press with 385lbs + 120lbs of chains



    12-18-09 WORKOUT: Floor press with 365lbs + 120lbs of chains


    12-18-09 WORKOUT: Floor press with 345lbs + 120lbs of chains



    12-18-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal and green tea
    3rd meal
    Turkey with gravy and boneless buffalo wings
    4th meal
    Meat pizza
    5th meal
    Protein shake with H20
    6th meal
    Turkey with gravy
    7th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  40. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    203
    Level
    13
    Lv. Percent
    28.08%

    12-19-09 WORKOUT

    BODY WEIGHT: 215

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1

    BENT OVER V-BAR ROW

    1(45lb plate) x 10
    2(45lb plate) x 8
    3(45lb plate) x 6
    4(45lb plate) x 4
    5(45lb plate) x 2

    SEATED FRONT SHOULDER PRESS
    Bar x 12
    105 x 8
    155 x 5
    175 x 3
    200 x 3
    225 x 3
    245 x 1
    265 x 1

    TWO-HAND KETTLEBELL SWING
    70.5 x 15

    12-19-09 Workout: 200lb Standing Bicep E-Z Curl


    12-19-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Pancakes and green tea
    3rd meal
    Baked chicken breast and spaghetti with beef.
    4th meal
    Protein shake with H20
    5th meal
    Protein shake with H20
    6th meal
    7 boiled eggs
    7th meal
    Protein shake with milk

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.houseofpain.com/blog.html?search_author=9
  

  
 

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