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

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  1. 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


  2. 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
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  3. 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

  4. 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.

  5. 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]
    •   
       


  6. 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


  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. NEW YEAR DAY WORKOUT

    BODY WEIGHT: 216

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 10
    225 x 1
    315 x 1
    365 x 3
    405 x 3
    425 x 3

    STANDING CABLE TRICEP EXTENSION
    210 x 10
    215 x 10
    220 x 10
    225 x 10
    235 x 10

    SIDEWAY PUSH UPS

    1 x 30
    1 x 20


    405 x 3


    425 x 3



    NEW YEAR DAY MEAL PLAN
    1st meal
    Protein shake with milk
    2nd meal
    Pancakes and eggs (over easy)
    3rd meal
    Bake Ziti with beef
    4th meal
    Protein shake with milk
    5th meal
    Protein shake with H20
    6th meal
    6 boiled eggs

    TRAIN HARD

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

  22. 1-4-10 WORKOUT

    BODY WEIGHT: 216

    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 10

    105 x 8

    155 x 6

    195 x 4

    245 x 2

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 10

    SIT UPS

    1 x 25

    TWO HAND KETTLEBELL SWING

    70.5 x 15


    200lb STANDING E-Z BICEP CURL






    1-4-10 MEAL PLAN


    1st meal

    Protein shake with milk

    2nd meal

    Oatmeal and green tea

    3rd meal

    Spagetti with beef

    4th meal

    Yogurt, nuts and raisins

    5th meal

    Grilled chicken and pasta with brocolli

    6th meal

    Protein shake with milk

    7th meal

    Protein shake with H20

    8th meal

    Oven roasted chicken breast sandwich


    TRAIN HARD

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

  23. Jan, 2010 Powerlifting USA the Magazine Power Photo of the Month on page 72.


  24. 1-8-10 WORKOUT

    BODY WEIGHT: 215

    REVERSE BAND BENCH PRESS

    245 x 10
    425 x8
    515 x 1
    605 x 1
    655 x 1
    515 x 15
    425 x 21

    SEATED OVERHEAD TRICEP EXTENSION

    250 5 x 10

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


    605lb Reverse band bench press


    655lb Reverse band bench press




    1-8-10 MEAL PLAN

    1st meal
    Protein shake with 1% milk
    2nd meal
    Oatmeal & green tea
    3rd meal
    Meat Pizza
    4th meal
    Grilled chicken tenderloin with pasta & broccoli
    5th meal
    Yogurt & raisins
    6th meal
    Protein shake with H20
    7th meal
    7 boiled eggs & 2 cups of 1% milk
    8th meal
    Protein shake with 1% milk

    TRAIN HARD

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

  25. 1-15-10 WORKOUT

    BODY WEIGHT: 215

    FLOOR PRESS WITH A FOOTBALL BAR + 120lbs OF CHAINS

    Bar (90lbs) + 120lbs of chains x 10
    180 + 120lbs of chains x 1
    270 + 120lbs of chains x 1
    325 + 120lbs of chains x 1
    360 + 120lbs of chains x 1
    380 + 120lbs of chains x 1


    CLOSE GRIP BENCH PRESS
    135 x 10
    225 x 6
    315 x 3
    405 x 2


    CABLE LAT PULLDOWN

    180 x 10
    200 x 7
    220 x 4
    240 x 2

    1-15-10 MEAL PLAN

    1st meal
    Protein shake with 1% milk
    2nd meal
    Oatmeal and green tea
    3rd meal
    Baked chicken breast and macaroni & cheese
    4th meal
    6 boiled eggs
    5th meal
    yogurt and green tea
    6th meal
    Protein shake with H20
    7th meal
    4 boiled eggs and green tea
    8th meal
    Protein shake with 1% milk

    TRAIN HARD

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