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

NASAKYCHAIR

NASAKYCHAIR

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HOLIDAY WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 10
185 x 10
225 x 5
315 x 10

LYING DUMBBELL TRICEP EXTENSION

30 x 12
40 x 10
50 x 10

SEATED DUMBBELL BICEP CURL

40 x 10
60 x 8

SEATED HAMMER STRENGTH FRONT PRESS

200 x 12

BENT OVER BARBELL ROW

135 x 10
185 x 6
225 x 4
275 x 3

PULL UPS

1 x 10

DIPS

1 x 20

SEATED AB CRUNCH

120 x 10
150 x 10
180 x 10
210 x 10

STANDING DUMBBELL SIDE BEND

100 x 6
110 x 6

TREAD MILL

14 mins(walk 5 mins, jog 4 mins and walk 5 mins)
 
NASAKYCHAIR

NASAKYCHAIR

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12-20-08 WORKOUT

BODY WEIGHT: 220

SQUAT

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

STANDING DUMBBELL SIDE BEND

90 x 10

TECHNOGYM TOTAL ABS

4 sets

STAIRMASTER
10 mins

SEATED DUMBBELL PREACHER CURL
40 x 10
60 x 8

PULL UPS

1 x 10
 
NASAKYCHAIR

NASAKYCHAIR

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12-19-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 10
225 x 1
315 x 1
405 x 1
455 x 1
485 x 1
500 x 1(PR)

500lb GYM MAX BENCH PRESS


REVERSE BAND BENCH PRESS OFF A 2-BOARD

605 x 3(PR)
625 x 3(PR)
425 x 21(PR)


605 & 625 x 3 REVERSE BAND BENCH PRESS


425 x 21 REVERSE BAND BENCH PRESS




12-19-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish, banana and green tea + USP Labs Prime & SuperCissus RX
3rd meal
Yogurt and a banana
4th meal
Mediterranean Restaurant + USP Labs Prime
5th meal
Chicken Teriyaki Sub sandwich, green tea + USP Labs Prime
6th meal
Protein shake with H20
7th meal
Protein shake with H20
8th meal
Meat Pizza
9th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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12-15-08 WORKOUT

BODY WEIGHT: 220

PULL UPS

1 x 15

SEATED HAMMER CURL
1 x 15

SEATED HAND GRIPPER
3(45lb plates) x 15

DIPS
1 x 20

PUSH UPS
1 x 30

HAMMER STRENGTH FRONT PRESS
200 x 10

STANDING DUMBBELL SIDE BENDS
80 x 10

STANDING DUMBBELL SHRUGS
100 x 15

ABDOMINAL CRUNCH
205 x 10

AB COASTER
1 x 20

STAIR MASTER
20 mins.

12-15-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish, banana, peanut crunch bar, peach, green tea + USP Labs SuperCissus RX & Prime
3rd meal
Pork tenderloin, mash potato, roll, pie and ice cream
4th meal
Tuna fish, banana, green tea + USP Labs Prime
5th meal
Protein shake with milk and a banana
6th meal
Protein shake with H20 and a banana
7th meal
Spaghetti with meat + USP Labs Prime
 
NASAKYCHAIR

NASAKYCHAIR

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12-14-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 12
185 x 10
225 x 10
315 x 10

PULL UPS

1 x 15

STANDING E-Z BICEP CURL
110 x 1
160 x 1
180 x 1
215 x 1(PR)

PULL UPS

1 x 15

AB CRUNCH

185 x 10
205 x 10

LIFE FITNESS TREAD MILL
*15 minutes(walk 5 mins, jog 4 mins & walk 6 mins)

12-14-08 MEAL PLAN

1st meal
Protein shake with milk
2nd meal
Scrambled eggs, a banana and green tea
3rd meal
Tuna fish and a banana
4th meal
Grilled chicken sandwich
5th meal
Chicken, rice and a banana
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Meat Lasagna
 
NASAKYCHAIR

NASAKYCHAIR

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12-8-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 15
185 x 10
225 x 10
315 x 16(PR)

BENT OVER T-BAR ROWS
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

SINGLE ARM DUMBBELL PREACHER CURL
40 x 6
60 x 3
80 x 1

PULL UPS

3 x 10

STAIRMASTER
15 mins

12-8-08 MEAL PLAN

1st meal
Protein shake with milk
2nd meal
Tunafish, banana, green tea + USP Labs Prime & SuperCissus RX
3rd meal
Protein bar
4th meal
Meat Pizza
5th meal
Tunafish, peanut crunch bar, green tea + USP Labs Prime & SuperCissus RX
6th meal
Protein shake with milk
7th meal
Protein shake with H2O
8th meal
Meatloaf and mash potatoes + USP Labs Prime
9th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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12-6-08 WORKOUT

BODY WEIGHT: 220

SQUAT

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

REVERSE HYPER
100 x 10
200 x 7
300 x 3

LIFE FITNESS ABDOMINAL CRUNCH

145 x 10
165 x 10
185 x 10
205 x 10

STAIRMASTER
15 mins

12-6-08 MEAL PLAN
1st meal
Protein shake + milk
2nd meal
7 boiled eggs
3rd meal
Cheeseburger
*George Foreman Grill
4th meal
Yogurt and green tea
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Scrambled eggs
8th meal
Cheeseburger
*George Foreman Grill
9th meal
Protein bar
10th meal
Protein shake with milk + a banana
 
NASAKYCHAIR

NASAKYCHAIR

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12-5-08 WORKOUT

BODY WEIGHT: 220

PAUSE FLOOR PRESS

135 x 20
225 x8
315 x 6
405 x 3
435 x 3(PR)
445 x 3(PR)

445 x 3 & 435 x 3 FLOOR PRESS

DIPS WITH WEIGHT
150 x 3
210 x 3(PR)

DIPS WITH 210LB X 3


12-5-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish, raisins and green tea
3rd meal
Baked chicken breast
4th meal
Yogurt and peanut crunch bar
5th meal
Baked chicken breast
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Scrambled eggs
9th meal
Protein shake with milk





12-1-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

135 2 x 15
225 x 3
315 x 3
405 x 5

STANDING E-Z BICEP CURL
110 x 1
160 x 1
180 x 1
200 x 1

PULL UPS
2 x 10
2 x 7

12-1-08 MEAL PLAN

1st meal
Protein shake
2nd meal
banana
3rd meal
chicken sandwich & banana
4th meal
chicken & rice
5th meal
protein shake
6th meal
protein shake
7th meal
Manwhich
8th meal
Protein shake
 
NASAKYCHAIR

NASAKYCHAIR

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It's time to get ready for my upcoming bp meets in 2009. I start my bp training cycle this evening.

My upcoming 2009 Bp Competition Schedule:

Feb 21 NASA Upper Midwest Championship @ OH

March 29 NASA Pro PowerSports Championship @ OK

June NASA USA Nationals Championship @ OH

July 11 NASA WV Open Championship @ WV

Sept 13 USAPL Bp Nationals @ OH
 
CopyCat

CopyCat

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Nice log. Luck on your upcoming meets. Oh, and nice addition with those vids!
 
NASAKYCHAIR

NASAKYCHAIR

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1-2-09 WORKOUT

BODY WEIGHT: 220

PAUSE FLOOR PRESS

Bar x 20
135 x 12
185 x 10
225 x 8
275 x 6
315 x 3
405 x 3
424 x 3
435 x 3

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 7
360 x 3
450 x 1

DECLINE SKULLCRUSHER
110 4 x 10

1-2-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
6 boiled eggs, SuperCissus RX & Green Tea
3rd meal
Tuna fish and a peach
4th meal
Baked Chicken breast
5th meal
Protein shake with milk
6th meal
Protein shake/German Creatine with H20
7th meal
Scrambled eggs

Felt great to start my bench press training cycle for my upcoming 2009 Pro, National & Regional Bp meets!
 
NASAKYCHAIR

NASAKYCHAIR

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1-3-09 WORKOUT

BODY WEIGHT: 220

HACK SQUAT

100 x 10
200 x 6
300 x 3

REVERSE HYPER
100 x 8
200 x 6
300 x 3

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

STANDING DUMBBELL SIDE BEND
100 3 x 6

TECHNOGYM TOTAL ABS
120 x 10
140 x 8
160 x 6

PLANK

1 minute

SIDE PLANK(L & R)

30 seconds

SIT UPS
1 x 25

1-3-09 MEAL PLAN

1st meal
Protein shake with milk
2nd meal
Baked chicken breast, green tea & SuperCissus Rx
3rd meal
Spaghetti with meatballs
4th meal
Protein shake with milk
5th meal
Protein shake with H20
6th meal
Turkey hot dog
7th meal
Scrambled eggs
8th meal
Protein bar
9th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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1-5-09 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 15
185 x 10
225 x 10
315 x 10

STANDING E-Z BICEP CURL
Bar x 6
110 x 1
130 x 1
160 x 1
180 x 1
200 x 1

BENT OVER BARBELL ROW
135 x 10
185 x 7
225 x 5
275 x 3

STANDING DUMBBELL SHOULDER PRESS
60 x 10
80 x 10

STANDING DUMBBELL ROTATION
*rotator cuff exercise
20 x 10
25 x 10

TECHNOGYM TOTAL ABS
120 x 10
140 x 6
160 x 3

1-5-09 MEAL PLAN
1st meal
Protein shake with milk and German creatine
2nd meal
Tuna fish, banana, green tea + SuperCissus RX
3rd meal
Baked chicken breast and a banana
4th meal
Baked chicken breast and a banana
5th meal
Yogurt and a banana
6th meal
Protein shake with H20
7th meal
Lasagna
8th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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1-9-09 WORKOUT

BODY WEIGHT: 220

PAUSE 3-BOARD PRESS

135 x 10
225 x7
315 x 1
405 x 1
545 x 1(Inzer Rage X)
585 x 1(Inzer Rage X)
605 x X(Inzer Rage X)

PAUSE INCLINE DUMBBELL BENCH PRESS

70 4 x 10

CLOSE GRIP CABLE LAT PULLDOWN

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

1-9-09 MEAL PLAN

1st meal
Protein shake with milk + German Creatine
2nd meal
Tuna fish, peanut crunch bar and green tea + SuperCissus RX
3rd meal
Baked chicken breast, multi-vit/mineral and Omega 3 fatty acid
4th meal
Baked chicken breast, apple sauce and green tea
5th meal
Tuna fish and raisins
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Meat pizza
9th meal
Eggs
10th meal
Protein shake with milk

The last time I used my single-ply Inzer Rage X was Sept 1st, 2008. So, I was debating should I use my loose Inzer Rage X or my tight Inzer Rage X. I went with the loose Inzer Rage X. This is the same shirt that I bench press 556, 562 and miss 585 at lockout at 2008 bench press competitions. The fun part was that the training group had 8 guys. I felt like it was a bench press competition. The 545 and 585 was easy, but 605 was missed at lockout. I thought this was great workout!
 
NASAKYCHAIR

NASAKYCHAIR

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1-10-09 WORKOUT

BODY WEIGHT: 220

SQUAT

135 x 6
185 x 3
225 x 1
275 x 1
315 2 x 1

STANDING DUMBBELL SIDE BEND
100 x 6

STANDING DUMBBELL ROTATION
*rotator cuff exercise
20 x 10
25 x 10
30 x 8

PULL UPS
1 x 12

STANDING TWO HAND KETTLE BELL SWING
45 3 x 15

CARDIO
7 laps(1 mile)
walk a lap--run a lap--walk a lap,etc.

TECHNO GYM TOTAL ABS
120 x 10
160 x 8

1-10-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish
3rd meal
Whole grain/whole wheat crackers and turkey + SuperCissus RX
4th meal
Scrambled eggs, raisins, Omega 3 Fatty Acid and Multi-vit/min.
5th meal
Baked chicken breast
6th meal
Protein shake with H20
7th meal
Turkey hot dog, banana and green tea
8th meal
Protein shake with milk and a banana
 
NASAKYCHAIR

NASAKYCHAIR

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1-12-09 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
130 x 10
185 x 10
225 x 10

SEATED DUMBBELL PREACHER CURL
40 x 6
65 x 3
85 x 1(PR)

PULL UPS
3 x 10

STANDING DUMBBELL SHOULDER ROTATION
20 x 12
25 x 10
30 x 6

1-12-09 MEAL PLAN
1st meal
Protein shake with milk + German Creatine
2nd meal
Tuna fish a banana, green tea + SuperCissus RX
3rd meal
Baked chicken breast
4th meal
Yogurt and raisins
5th meal
Baked chicken breast and green tea
6th meal
Protein shake with milk + German Creatine
7th meal
Turkey hot dog

I felt sick at the stomach and didn't due my cardio, abs and kettlebells.
 
NASAKYCHAIR

NASAKYCHAIR

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1-16-09 WORKOUT

BODY WEIGHT: 220

STANDING DUMBBELL SHOULDER ROTATION

20 x 12
30 x 6

INCLINE BARBELL BENCH PRESS
Bar x 10
135 x 10
185 x 10
225 x 6
275 x 4
315 x 3
365 x 1

PAUSE DUMBBELL BENCH PRESS

70 x 10
100 x 8
120 x 6
150 x 5

DECLINE SKULLCRUSHER

120 4 x 8

1-16-09 MEAL PLAN

1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish, raisins, green tea + SuperCissus RX
3rd meal
Baked chicken breast, multi-vit/min and Omega 3-fatty acid
4th meal
Baked chicken breast and apple sauce
5th meal
Yogurt and green tea
6th meal
Protein shake with milk
7th meal
Protein shake with milk + German creatine
8th meal
Home made Burritos
9th meal
Scrambled eggs
10 meal
Protein shake with milk + German creatine
 
NASAKYCHAIR

NASAKYCHAIR

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1-17-09 WORKOUT

BODY WEIGHT: 220

SQUAT

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

TWO HAND KETTLEBELL SWING
45lb 5 x 15

TECHNOGYM TOTAL ABS

120 x 10
140 x 10

TREADMILL
*3.5 mph
20 mins

STANDING DUMBBELL SIDE BEND

100 x 10

1-17-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Scrambled eggs and milk
4th meal
Baked chicken breast, macaroni & cheese, multi-vit/min and Omega 3-fatty acid
5th meal
Protein shake with milk + German creatine
6th meal
Protein shake with H20 + German creatine
7th meal
Home made sloppy joes
8th meal
Protein shake with milk + German creatine
 
NASAKYCHAIR

NASAKYCHAIR

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1-19-09 WORKOUT

BODY WEIGHT: 220

STANDING EZ BICEP CURL

110 x 1
130 x 1
160 x 1
180 x 1
190 x 1

SINGLE-ARM DUMBBELL ROW

85 x 10
100 x 7
120 x 5
140 x 3
150 x 3(PR)

TWO HAND KETTLEBELL SWING

45lb 3 x 20

PULL UPS
1 x 16

DIPS

1 x 20

STANDING DUMBBELL SIDE BEND

100 x 6

1-19-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish
3rd meal
*Restaurant
Buffalo chicken breast sandwich, nachos and fries
4th meal
Tuna fish, yogurt, banana & multi-vi/min
5th meal
Protein shake with milk
7th meal
*left over
Buffalo chicken breast sandwich, fries and a banana
8th meal
Protein shake with milk, banana + German creatine
 
NASAKYCHAIR

NASAKYCHAIR

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1-23-09

BODY WEIGHT: 220

PAUSE FLOOR PRESS

Bar x 20
135 x 12
185 x 10
225 x 8
275 x 8
315 x 6
405 x 3
430 x 3
450 x 3(PR)
455 x 3(PR)

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 4 x 10

T-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

1-23-09 MEAL PLAN
1st meal
Protein shake with milk, German creatine,and V-8 V-Fusion
2nd meal
Tuna fish, banana, and green tea + SuperCissus RX & Prime
3rd meal
Yogurt and a banana
4th meal
Baked chicken breast, apple sauce, + Prime & Omega3-fatty acid
5th meal
Baked chicken breast and SuperCissus RX & Prime
6th meal
Protein shake with H20 and German creatine
7th meal
Cheesy chicken breast rice enchilada
8th meal
Protein shake with milk and German creatine


WOW!! Great workout!! Definitely, I was jacked up!
 
NASAKYCHAIR

NASAKYCHAIR

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1-24-09 WORKOUT

BODY WEIGHT: 220

SQUAT

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

PULL UPS
1 x 20(PR)

SEATED DUMBBELL PREACHER CURL
40 x 10
60 x 5
80 x 1

REAR DELTOID REVERSE PECK DECK
100 3 x 10

TWO HAND KETTLEBELL SWING

45 x 20

ALTERNATING SINGLE HAND KETTLEBELL SHOULDER PRESS
45 x 20

JUMPING JACKS

1 x 100

STANDING DUMBBELL SIDE BEND
110 x 6

1-24-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish, banana + SuperCissus RX
3rd meal
Cheesy chicken breast breast enchilada, mult-vit/min and omega 3-fatty acid
4th meal
Baked chicken breast, banana and raisins
5th meal
Protein shake with milk + German creatine
6th meal
Protein shake with H20 + German creatine
7th meal
Chicken and broccoli alfredo
8th meal
Protein shake with milk + German creatine.
 
NASAKYCHAIR

NASAKYCHAIR

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1-30-09 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 10
225 x 3
315 x 3
405 x 3
430 x 3
465 x 1

REVERSE BAND BENCH PRESS OFF A 3-BOARD
605 4 x 3
425 x 22(PR)

This has been a crazy week because of the ice storm, but I must always get my workout in regardless of lack of sleep & food.
 
NASAKYCHAIR

NASAKYCHAIR

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2-2-09 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 12
185 x 10
225 x 10
315 x 12

LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 8
60 x 6
70 x 4
80 x 2

PULL UPS
1 x 15

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

TREADMILL
*3.6 mph
20 mins

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

STANDING DUMBBELL SIDE BEND
120 x 6

2-2-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Yogurt + SuperCissus RX
3rd meal
Baked chicken breast + Prime
4th meal
Baked chicken breast + Prime
5th meal
Protein shake with H20
6th meal
Protein shake shake with H20 + creatine
7th
Baked chicken breast with cheesy broccoli and rice + Prime
8th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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2-6-09 WORKOUT

BODY WEIGHT: 220

PAUSE 3-BOARD PRESS

Bar x 20
135 x 10
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
525 x 1(PR)

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 6
360 x 3
470 x 1(PR)

2-6-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Baked chicken breast with rice, green tea + SuperCissus RX & Prime
3rd meal
Baked chicken breast, raisins + Prime
4th meal
Baked chicken breast, apple sauce + Prime, Multi-vit/min and Omeg 3-fatty acid
5th meal
Protein shake with H20 + German creatine
6th meal
Protein shake with H20 + German creatine
7th meal
Chicken alfredo
8th meal
Protein shake with milk

Awesome workout!! I had more in the tank, but didn't want to keep pushing it being two weeks out from competition. There were around 10 guys in the Friday Max Effort Group.
 
NASAKYCHAIR

NASAKYCHAIR

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2-7-09 WORKOUT

BODY WEIGHT: 220

SQUAT

Bar x 10
95 x 1
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

PULL UPS
1 x 21(PR)
2 x 15

TREADMILL
*3.6 mph
20 minutes

STANDING E-Z BICEP CURL
110 x 1
160 x 1
180 x 1
190 x 1

STANDING DUMBBELL ROTATION
25 x 12

STANDING DUMBBELL SIDE BEND
110 x 6

STANDING DUMBBELL SHRUGS
100 x 15

SIT UPS
1 x 30

2-7-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish, green tea + SuperCissus RX
3rd meal
Pancakes and milk
4th meal
Baked chicken breast and multi-vit/min
5th meal
Protein shake with H20 + German creatine
6th meal
Baked chicken breast
7th meal
Protein shake with milk
 
NASAKYCHAIR

NASAKYCHAIR

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2-9-09 WORKOUT

BODY WEIGH: 220

FLAT BARBELL BENCH PRESS

135 2 x 15
185 x 12
225 9 x 3(3 different grips)

LYING DUMBBELL TRICEP EXTENSION
40 x 12
60 x 8
80 x 3

SINGLE ARM DUMBBELL ROW
100 x 10
130 x 6
150 x 3

CARDIO
Treadmill
*3.7 mph
20 minutes

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

STANDING DUMBBELL SHOULDER ROTATION
20 x 10
30 x 7
40 x 3

PULL UPS
1 x 15

DIPS
1 x 20

2-9-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish, banana and green tea + SuperCissus Rx & Prime
3rd meal
Chicken parmesan and spaghetti + Prime
4th meal
Turkey and cheese sandwich, banana + Prime
5th meal
Yogurt, apple sauce, protein bar and green tea
6th meal
Protein shake with H20 + German creatine
7th meal
Scrambled eggs and milk

I'm deloading on bench press workout because I compete next weekend in OH!
 
NASAKYCHAIR

NASAKYCHAIR

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2-13-09 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 12
185 x 10
225 x 10
315 5 x 5

BENT OVER T-BAR ROW

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

2-13-09 MEAL

1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish, raisins and green tea + SuperCissus RX & Prime
3rd meal
Chicken alfredo and apple sauce + Prime & Multi-vit/min
4th meal
Chicken stir fried rice + Prime
5th meal
Protein shake with H20 + German creatine
6th meal
Protein shake with H20 + German creatine
7th meal
Spaghetti with meat balls

I compete this Saturday. So, I'm deloading to ensure my body is ready to give maximum effort on the bench press platform.
 
NASAKYCHAIR

NASAKYCHAIR

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LAST WORKOUT

2-16-09

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 10
185 x 10
205 x 10
225 x 10

SEATED DUMBBELL BICEP CURL
50 x 10
55 x 10
65 x 10

TREADMILL
*3.5 mph
20 minutes

SIT UPS
1 x 20

2-16-09 MEAL PLAN
1st meal
Protein shake with milk + German creatine
2nd meal
Tuna fish and green tea + SuperCissus RX
3rd meal
Baked chicken breast and apple sauce + SuperCissus RX
4th meal
Baked chicken breast and green tea + SuperCissus RX
5th meal
Protein shake with milk + German creatine
6th meal
Protein shake with H20 + German creatine
7th meal
Ziti with spaghetti sauce and sausage + SuperCissus RX
8th meal
Protein shake with milk

Finally, done with my last workout!! Now, it's time rest up, ice my elbows and eat a lot of protein.
 
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3-2-09 WORKOUT

BODY WEIGHT: 219

STANDING EZ BICEP CURL

Bar x 20
110 x 5
140 x 4
160 5 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 6
5(45lb) plate x 3
6(45lb) plate x 1(P.R.)

PULL UPS
1 x 16

TWO HANDED KETTLEBELL SWING
45lb x 30

SIT UPS
1 x 25

3-2-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea and SuperCissus RX + Prime
3rd meal
Chicken breast, rice, veggie + Prime
4th meal
Chicken breast, rice, veggie + Pime
5th meal
raisins and green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H20 + creapure
8th meal
Homemade burritos
9th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
 
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3-6-09 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 12
225 x 3
315 x 1
405 x 3
430 x 3
455 x 2
405 x 5

DECLINE SKULL CRUSHER
110 3 x 8

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


3-6-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea, banana, Prime & SupeCissus RX
3rd meal
Chicken, rice, veggie & Prime
4th meal
Rotisserie Chicken & Prime
5th meal
Protein shake + creapure
6th meal
Protein shake with H20 + creapure
7th meal
Scrambled eggs & banana

TRAIN HARD

"BIG WILLIE" J.T. HALL
 
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3-9-09 WORKOUT

BODY WEIGHT: 219

STANDING E-Z BICEP CURL

Bar x 20
110 x 3
165 x 3
175 x 3
185 x 3(pr)
190 x 3(pr)
160 x 7(pr)

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

PULL UPS

1 x 17

3-9-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana, green tea + Prime & SuperCissus RX
3rd meal
Arby's Roast Burger + Prime
4th meal
Creamy chicken pasta + Prime
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creapure
7th meal
Chicken Quesadillas
8th meal
Protein shake with milk

Awesome bicep workout!! I think my arms grew an extra inch after this workout:)

TRAIN HARD

"BIG WILLIE" J.T. HALL
 
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3-13-09 WORKOUT

BODY WEIGHT: 219

3-BOARD PRESS

135 x 10
225 x 3
315 x 3
405 x 3
500 x 3(pr)
530 x 1(pr)

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 6
360 x 3

SEATED CABLE OVERHEAD TRICEP EXTENSION
250 5 x 10

3-13-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea, raisins, SuperCissus RX & Prime
3rd meal
Chicken breast, apple sauce and Prime
4th meal
Protein shake with H20 + creapure
5th meal
Protein bar
6th meal
Protein shake with H20 + creapure
7th meal
Spaghetti with meal balls
8th meal
Protein shake with milk

Another awesome workout!! It's Prime Time!!
 
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3-14-09 WORKOUT

BODY WEIGHT: 219

SQUAT

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

STANDING DUMBBELL SHOULDER ROTATION
4 x 12-15

TWO HANDED KETTLE BELL SWING
53 x 15
70 x 15

SEATED HAND GRIPPER
3(45lb) plates 3 x 12

3-14-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish and SuperCissus RX
3rd meal
Scrambled eggs
4th meal
Spaghetti with meatballs
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creapure
7th meal
Pulled pork sandwich and SuperCissus RX
8th meal
Baked chicken breast
9th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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3-16-09 WORKOUT

BODY WEIGHT: 219

STANDING E-Z BICEP CURL

bar x 20
110 x 3
140 x 3
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
160 x 10(PR)

BENT OVER V-BAR ROW

2(45lb) plates x 10
3(45lb) plates x 7
4(45lb) plates x 3
5(45lb) plates x 2

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
225 x 10

STANDING DUMBBELL ROTATION
3 x 15

TWO HANDED KETTLEBELL SWING
53 x 15
70 x 15

TREADMILL
20 mins(3.7 mph)

3-16-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, green tea and SuperCissus RX + Prime
3rd meal
Baked chicken breast + Prime
4th meal
Meat Pizza and Prime + SuperCissus RX
5th meal
Tune fish
6th meal
Protein shake with H20 + Creapure
7th meal
Protein shake with H20 + Creapure
8th meal
Beef Brisket with Veggie & potatoes


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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3-20-09 WORKOUT

BODY WEIGHT: 219

STANDING DUMBBELL SHOULDER ROTATION

4 x 15

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
405 x 3
315 x 10

STANDING CABLE TRICEP EXTENSION
200 5 x 12

3-20-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, 2 bananas, green tea, SuperCissus RX + Prime
3rd meal
Baked chicken breast patties, SuperCissus Rx + Prime
4th meal
Chicken, rice, veggie, banana, SuperCissus Rx + Prime
5th meal
Protein shake with H20 + creapure
6th meal
Protein shake with H20 + creapure
7th meal
Meat Pizza
8th meal
Protein shake with milk + creapure

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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3-21-09 WORKOUT

BODY WEIGHT: 219

SQUAT

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

STANDING DUMBBELL SHOULDER ROTATION

3 x 15

STANDING CABLE INTERNAL ROTATION
3 x 15

TWO-HANDED KETTLEBELL SWING
53 x 15
70 x 15

SLED DRAGGING

4(45lb plates) x 50 yards
5(45lb plates) x 50 yards
6(45lb plates) x 50 yards

SEATED HAND GRIPPER
3(45lb plates) 3 x 12

3-21-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana, green tea and SuperCissus RX
3rd meal
8 boiled eggs, green tea and SuperCissus RX
4th meal
Baked chicken breast
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + Creapure
7th meal
Chicken breast patties and a banana
8th meal
Turkey hot dogs

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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3-23-09 WORKOUT

BODY WEIGHT: 219

STANDING E-Z BICEP CURL

Bar x 21
110 x 3
140 x 3
160 x 3
165 x 3
170 x 3

STANDING CABLE INTERNAL SHOULDER ROTATION

3 x 15

STANDING DUMBBELL SHOULDER ROTATION

3 x 15

BENT OVER DUMBBELL ROW

100 x 3
130 x 3
150 x 2

FLAT BARBELL BENCH PRESS
135 x 10
185 x 10
225 x 10

TREADMILL
*3.6 mph
30 mins

3-23-09 MEAL PLAN
1st meal
Protein shake with milk + Creapure
2nd meal
Oatmeal, banana, green tea and SuperCissus RX & Prime
3rd meal
Chicken, rice, veggie and SuperCissus RX & Prime
4th meal
Baked chicken breast and SuperCissus RX & Prime
5th meal
Protein shake with milk + banana
6th meal
Protein shake with H20 + creapure and a banana
7th meal
Homemade chili with meat & beans
 
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Pro Powersports Meet Results:
http://www.nasa-sports.com/Pro Power Sports/2009_nasa_pro_power_sports.htm

Pro Powersports Slide Show:
http://members.boardhost.com/krnlpeterssold/msg/1238503178.html

I repeated as Pro Powersports Bp Champion and got 6th place in the curl.
Bp=$650
Curl=$250
Heaviest Bp 198-242=$50
Best Coefficient Bp for Co, Ky, Mi or Ks lifter=$50
Total=$1000

My bp numbers are down because you have to curl first and that pre-fatigue the arms. So, I curled 187 and bench press 474. The goal was to curl enough to win some money, but have enough power left over to win the bench press again.

$1000 Pro powersports check



Top Pro powersports bench press winners


"Big Willie" J.T. Hall holding his first place cup


Top Pro powersports curl winners


NASA Pro Powersports Competitors
 
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4-3-09 WORKOUT

BODY WEIGHT: 219

PAUSE REVERSE BAND BENCH PRESS

225 x 10
425 x 1
515 x 1
565 x 1
605 x 1(Inzer Rage X)
655 x 1(Inzer Rage X)

4-3-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Chicken, rice and veggie
4th meal
Lasagna + SuperCissus RX
5th meal
Protein shake with H20 +creapure
6th meal
Pizza
7th meal
Protein shake with milk

It felt good to get back in the gym! I decided to try something different with my Inzer Rage X. I wondered what it would be like to do reverse band with a shirt. Definitely, I like it! I didn't feel so beat up the next day because the bands added some assistance. Next time, I'll try a lot heavier weight(wink)

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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4-4-09 WORKOUT

BODY WEIGHT: 219

SQUAT

Bar x 8
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING E-Z BICEP CURL

Bar x 21
110 x 3
130 x 3
160 3 x 5

BENT OVER DUMBBELL ROW

100 x 6
130 x 4
150 x 3

SLED DRAGGING

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

PUSH UPS
1 x 30

4-4-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
9 boiled eggs, green tea + SuperCissus RX
3rd meal
Pizza
4th meal
Protein shake with H20 + creapure
5th meal
Chicken, rice & veggie + SuperCissus RX
6th meal
Banana and yogurt
7th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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4-10-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS

Bar x 20
135 x 10
185 x 8
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

BENT OVER V-BAR ROW

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

SEATED CABLE OVER HEAD TRICEP EXTENSION
250 5 x 10

4-10-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Pulled chicken sandwich, baked beans and tea
4th meal
Baked chicken breast
5th meal
Protein shake with H20 + creapure
6th meal
Protein shake with H20 + creapure
7th meal
Chicken rice and broccoli + SuperCissus RX
8th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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4-11-09 WORKOUT

BODY WEIGHT: 218

SQUAT

Bar x 5
135 x 5
185 x 1
225 x 1
275 x 1
335 x 1

STANDING E-Z BICEP CURL
Bar x 21
110 x 3
140 x 3
160 x 5
170 x 5
180 x 4

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

4-11-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Protein bar
3rd meal
10 boiled eggs + SuperCissus RX
4th meal
Tender grill chicken sandwich
5th meal
Protein shake with H20 + creapure
6th meal
Pizza

PICTURE OF MY 10 BOILED EGGS




TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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4-13-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS

Bar x 21
135 x 10
185 x 10
225 x 5
275 x 5
315 x 10

SEATED DUMBBELL PREACHER CURL
45 x 5
55 x 5
65 x 5

BENT OVER DUMBBELL ROW
100 x 5
130 x 3
150 x 2

TREADMILL
*speed 3.5 mph
20 mins


AB COASTER
1 x 20

BACK EXTENSON
1 x 15

4-13-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Chicken, rice, veggie and raisins + SuperCissus RX
4th meal
Baked chicken breast & raisins
5th meal
Protein shake with H20 + creapure
6th meal
Protein shake with H20 + creapure
7th meal
Chicken sandwich

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
 
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Wow what a meet! A great production by John Inzer and Robert Keller!! I had a great time walking around getting free stuff from the vendors. I invited one vendor to come and watch the meet. He said no unless these certain lifters are competing. That fired up my ego to go for a big pr instead of a win. Next time, I'm not going listening to my ego!! It got the best of me because this was an Arnold Classic qualifier. I missed 578 twice. The winner bench press 501lbs. So, I got second in the open class, but first in the bench press for reps. Clint Poore and I tied for the most reps with 300. So, we did a tie breaker and he won.

1st attempt: 451
2nd attempt: 578 X
3rd attempt: 578 X

Unequipped Pause Bench press for reps
400 x 4($300)
300 x 11
300 x 6

It was an honor to finally meet Mr. John Inzer. We talked for several hours. I was honored when he helped me with my Inzer Rage X. After the meet, Mr. John Inzer took me and Clint Poore out to an expensive steak dinner. Thank you Mr. John Inzer for your 9 year sponsorship! Coming soon Got Inzer Advance Designs Video part II! Thank you BMF Sports for covering my entry fee. Thank you USP Labs for the great joint supplement(SuperCissus RX). Thank you Quest nutrition for the protein powder. Thank you Adrenaline Gear for the high octane clothes.

Got Inzer Advance Designs?


Jeremy Hoornstra & "Big Willie" J.T. Hall


Travis Ortmayer, the Texas Stoneman



Travis Ortmayer & "Big Willie" J.T. Hall


"Big Willie" J.T. Hall first place $300 cash prize


Holding my Inzer Advance Designs Banner


"Big Willie" J.T. Hall, Anton Kraft & Tony Conyers


Glenn Russo & "Big Willie" J.T. Hall
 

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