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

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


    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)

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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
  3. New Member
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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
    •   
       

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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
  5. New Member
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    5'10"  220 lbs.
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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
  6. New Member
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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
  7. New Member
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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
  8. New Member
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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
  9. Elite Member
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    Nice work!
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    Man you are STRONG
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    Thumbs up


    Quote Originally Posted by bioman View Post
    Nice work!
    Thanks a lot!!
  12. New Member
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    Quote Originally Posted by mixedup View Post
    Man you are STRONG
    Thanks a lot!
  13. New Member
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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
  14. Elite Member
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    Nice log. Luck on your upcoming meets. Oh, and nice addition with those vids!
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  15. New Member
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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!
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    Quote Originally Posted by CopyCat View Post
    Nice log. Luck on your upcoming meets. Oh, and nice addition with those vids!
    Thanks a lot!!
  17. New Member
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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
  18. New Member
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    5'10"  220 lbs.
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    238
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    205
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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
  19. New Member
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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 ******* 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 *******. I thought this was great workout!
  20. New Member
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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
  21. New Member
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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.
  22. New Member
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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
  23. New Member
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    5'10"  220 lbs.
    Join Date
    Dec 2007
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    238
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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
  24. New Member
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    5'10"  220 lbs.
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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
  25. New Member
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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!
  26. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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.
  27. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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.
  28. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  29. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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.
  30. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  31. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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!
  32. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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.
  33. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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.
  34. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  35. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  36. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  37. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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!!
  38. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  39. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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
  40. New Member
    NASAKYCHAIR's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Dec 2007
    Posts
    238
    Rep Power
    205
    Level
    13
    Lv. Percent
    30.63%

    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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