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

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    5-18-09 WORKOUT

    BODY WEIGHT: 218

    LYING DUMBBELL TRICEP EXTENSION

    40 x 10
    50 x 8
    60 x 6
    70 x 4

    SEATED TRICEP PRESS
    285 4 x 8

    BENT OVER DUMBBELL ROW

    100 x 8
    130 x 4
    150 x 2

    SEATED DUMBBELL PREACHER CURL
    40 x 8
    60 x 5
    80 x 2

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 12

    SEATED VIPER ROPE CLIMBER

    1 minute x 133 feet

    TREADMILL

    20 minutes
    *3.5 mph

    SIT UPS
    1 x 20

    5-18-09 MEAL PLAN

    1st meal
    Protein shake + creatine with milk
    2nd meal
    Oatmeal, green tea + SuperCissus RX & Prime
    3rd meal
    Oven roasted chicken breast, alfredo and lasagna + Prime
    4th meal
    Baked chicken breast and yogurt + Prime
    5th meal
    Protein shake with H20
    6th meal
    Protein shake + creatine with H20
    7th meal
    Grilled salmon, rice & veggies

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    5-22-09 WORKOUT

    BODY WEIGHT: 218

    PAUSE FLOOR PRESS

    Bar x 12
    135 x 10
    185 x 8
    225 x 6
    315 x 3
    405 3 x 3

    SEATED OVERHEAD CABLE TRICEP EXTENSION
    250 5 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 4
    5(45lb) plate x 2
    6(45lb) plate x 1

    5-22-09 MEAL PLAN

    1st meal
    Protein shake with milk
    2nd meal
    Oatmeal, banana, green tea + Prime & SuperCissus RX
    3rd meal
    Chicken, pasta, broccoli + Prime
    4th meal
    Baked chicken breast and a banana
    5th meal
    Baked chicken breast and a banana + Prime
    6th meal
    Protein shake with milk
    7th meal
    Protein shake with H20 + creatine
    8th meal
    Meat pizza
    9th meal
    Protein shake with milk

    5-22-09 WORKOUT: 405 x 3 PAUSE FLOOR PRESS
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    5-23-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

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

    STANDING SHOULDER ROTATION
    3 x 12

    STANDING DUMBBELL SIDE LATERALS
    3 x 10

    STANDING DUMBBELL FRONT RAISES
    3 x 10

    REVERSE PECK DECK REAR DELTOID
    80 x 10
    90 x 10
    100 x 10

    STANDING E-Z BICEP CURL

    125 x 21's(3 different angles)

    TREADMILL

    *3.5 mph
    25 minutes

    5-23-09 MEAL PLAN

    1st meal
    Protein shake with milk + creatine
    2nd meal
    Oatmeal + SuperCissus RX
    3rd meal
    8 boiled eggs & green tea
    4th meal
    Meat pizza
    5th meal
    Protein shake with H20 + creatine
    6th meal
    Chicken alfredo
    7th meal
    Protein shake with milk
    •   
       

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    5-25-09 WORKOUT(PR)

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 1
    140 x 1
    160 x 1
    180 x 1
    200 x 1
    220 x 1(PR)

    LYING DUMBBELL TRICEP EXTENSION

    40 x 12
    50 x 10
    60 x 8
    70 x 6

    STANDING SHOULDER ROTATION

    3 x 10

    STANDING DUMBBELL FRONT RAISES

    3 x 10

    STANDING DUMBBELL LATERAL RAISES

    3 x 10

    REVERSE PECK DECK REAR DELTOID
    100 x 10
    110 x 10
    120 x 10

    5-25-09 MEAL PLAN
    1st meal
    Protein shake + creatine with milk
    2nd meal
    Pancakes, over easy eggs, turkey sausage and SuperCissus RX + Prime
    3rd meal
    Protein shake + creatine with milk
    4th meal
    Proteins shake + creatine with H20
    5th meal
    6 Boiled eggs
    6th meal
    Mini chicken breast sandwich
    7th meal
    Mini chicken breast sandwich
    8th meal
    Protein shake with milk

    I smell a big curl at the July 19 NASA WV Open Championship!
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    5-29-09 WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS

    Bar x 10
    135 x 8
    225 x 6
    315 x 3
    405 x 3
    425 x 3
    445 x 3

    SEATED TRICEP PRESS

    285 4 x 10

    BENT OVER DUMBBELL ROWS
    100 x 8
    110 x 6
    120 x 5
    140 x 3

    5-29-09 MEAL PLAN


    1st meal
    Protein shake + creatine with milk
    2nd meal
    Oatmeal, raisins and green tea + Super Cissus RX & Prime
    3rd meal
    Baked chicken breast with rice and veggies + Prime
    4th meal
    Baked chicken breast and rice + Prime
    5th meal
    Raisins and apple sauce
    6th meal
    Protein shake with H20
    7th meal
    Protein shake with H20 and creatine
    8th meal
    Two mini cheese burgers & 1 serving of apple pie
    9th meal
    Protein shake with milk
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    5-30-09 WORKOUT

    BODY WEIGHT: 218

    SQUAT

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

    STANDING SHOULDER ROTATION
    3 x 10

    STANDING LATERAL RAISES
    3 x 10

    STANDING FRONT RAISES
    3 x 10

    SEATED REVERSE PECK DECK REAR DELTOID

    100 x 10
    110 x 10
    120 x 10

    STANDING BICEP E-Z CURL

    125 x 21's( 3 different angels)

    TREADMILL

    20 mins

    SIT UPS

    1 x 30

    BACK EXTENSION
    1 x 15

    5-30-09 MEAL PLAN
    1st meal
    Protein shake and creatine with milk
    2nd meal
    Banana and a protein bar
    3rd meal
    8 boiled eggs and green tea + SuperCissus RX
    4th meal
    BBQ hotdog
    5th meal
    Protein shake and creatine with H20
    6th meal
    Protein shake and creatine with H20
    7th meal
    Chicken breast
    8th meal
    cereal
    9th meal
    Protein shake with milk
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    Great write up about the NASA Pro Powersports on page 32 & 110. A total of 8 pictures.











    Thank you Powerlifting USA!!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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    6-1-09 WORKOUT

    BODY WEIGHT: 218

    STANDING E-Z BICEP CURL

    Bar x 21
    110 x 3
    140 x 3
    160 x 3
    180 x 3

    LYING DUMBBELL TRICEP EXTENSION

    40 x 10
    60 x 7
    80 x 3

    CHEST SUPPORT ROW
    4 sets

    STANDING DUMBBELL LATERAL RAISES

    3 x 10

    STANDING DUMBBELL SHOULDER ROTATION

    3 x 10

    TREADMILL
    30 minutes

    BACK EXTENSION

    1 x 110

    AB COASTER
    1 x 20

    6-1-09 MEAL PLAN
    1st meal
    Protein shake, creatine and milk
    2nd meal
    Oatmeal, banana, green tea + SuperCissus RX & Prime
    3rd meal
    Chicken, pasta, broccoli + Prime
    4th meal
    Baked chicken breast + Prime
    5th meal
    Baked chicken breast, apple sauce, green tea
    6th meal
    Protein shake with milk and creatine
    7th meal
    Protein shake with H20 & creatine
    8th meal
    Grilled salmon, rice and veggies
    9th meal
    Protein shake with milk
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    Why don't you ever train in your shirt?
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    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    doing my own thang!
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    Quote Originally Posted by andrew732 View Post
    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    Yea he is very dedicated in the kitchen.

    And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


    But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
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    6-5-09 WORKOUT

    BODY WEIGHT: 218

    3-BOARD PRESS

    Bar 2 x 10
    135 x 10
    225 x 8
    315 x 6
    405 x 1
    455 x 1
    495 x 1

    WEIGHTED PUSH UPS

    2(45lb) plates x 10
    4(45lb) plates x 8
    6(45lb) plates x 5
    8(45lb) plates x 2

    CHEST SUPPORT ROW

    4 sets

    6-5-09 MEAL PLAN

    1st meal
    Protein shake, creatine with milk
    2nd meal
    Oatmeal, banana, green tea and SuperCissus RX + Prime
    3rd meal
    Yogurt and a banana
    4th meal
    Potluck
    * I ate a lot of variety of different chicken
    5th meal
    Chicken, pasta and broccoli + Prime
    6th meal
    Protein shake, creatine with H20
    7th meal
    Baked chicken breast

    6-5-09 WORKOUT: 3-BOARD PRESS WITH 495LBS
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    Quote Originally Posted by Jmaths View Post
    Yea he is very dedicated in the kitchen.

    And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


    But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
    I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

    I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
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    Quote Originally Posted by andrew732 View Post
    Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
    I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

    Thanks a lot!
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    Quote Originally Posted by NASAKYCHAIR View Post
    I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

    Thanks a lot!
    I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
    doing my own thang!
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    Quote Originally Posted by NASAKYCHAIR View Post
    I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

    I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?
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    6-6-09 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 E-Z BICEP CURL
    120 x 21's(3 different angles)

    TWO-HANDED KETTLEBELL SWING
    35 x 15
    53 x 12
    70.5 x 10

    STANDING DUMBBELL SHOULDER ROTATION
    3 x 10

    STANDING DUMBBELL SHRUGS
    100 x 20

    TREADMILL
    30 minutes(3.7 mph)

    SIT UPS
    1 x 30

    BACK EXTENSION
    1 x 10

    6-6-09 MEAL PLAN
    1st meal
    Protein shake, creatine, banana with H20
    2nd meal
    8 boiled eggs and SuperCissus RX
    3rd meal
    Ziti with spaghetti sauce and meal
    4th meal
    Protein shake, creatine with H20
    5th meal
    Roasted chicken tenderloins with redskin potatoes & veggies in chardonnay wine sauce
    6th meal
    Chicken pizza
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    Quote Originally Posted by andrew732 View Post
    I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
    I use my sponsored protein powder:
    Quest Nutrition
    BMF Nutrition

    Whey isolates and concentrate.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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    Quote Originally Posted by Jmaths View Post
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?

    Quote Originally Posted by Jmaths View Post
    Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?

    WOW!! So, if a lackluster shirt performance yields: sponsorship with Inzer Advance Designs, BMF Sports, USP Labs, Adrenaline Gear & Quest Nutrition; multiple Pro and Nationals records with NASA & USAPL; top ranking with NASA; top ranking with PLUSA and PLW; on the cover of PLUSA 2X; on the cover of Journal of Pure Power(JOPP); won almost $3000 in cash/pro meets in less than 14 month; #1 bench presser in Ky; NASA Hall of Fame; USAPL Europa Show of Champions Superlifting Winner, 2X NASA Pro Powersports Champion; Bench American II competitor,etc. I can live with a lackluster performance, but I guess you can't because you brought it up!

    "BIG WILLIE" LACKLUSTER SHIRT PERFORMANCE(USAPL LIFETIME NATIONAL RECORD)
    YouTube - 562 lb BENCH PRESS (PR) AT THE SEPT 1, 2008 BP NATIONALS!

    Now, I showed you my lackluster shirt performance, lets see your lackluster performance?


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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    Quote Originally Posted by NASAKYCHAIR View Post
    WOW!! So, if a lackluster shirt performance...
    When I say lackluster shirted performance, I'm saying that you only appear to get 60 lbs or so out of your shirt. That is pretty lackluster. You seem to have some real difficulty getting weight out of your bench shirt. It would make sense for you to train in your shirt more often, that way you would be putting up some respectable shirted numbers.
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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

  29. Registered User
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    201

    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!!!
  30. Registered User
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    201

    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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