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

NASAKYCHAIR · Aug 18, 2009

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
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NASAKYCHAIR · Aug 25, 2009

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
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8-21-09 2-BOARD PRESS ATTEMPT WITH 545LBS
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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
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NASAKYCHAIR · Aug 31, 2009

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
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8-28-09 WORKOUT: REVERSE BAND BENCH PRESS WITH 605lbs
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8-28-09 FRIDAY WORKOUT GROUP: TEAM KENTUCKY
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Great workout! I felt a lot stronger and it's prime time!

TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Sep 8, 2009

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
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Light weight! I'm cutting back because I compete this Sunday.

NASAKYCHAIR · Sep 15, 2009

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
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John Bogart, "Big Willie" J.T. Hall & Horace Lane
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Dennis "Heavy D" Cieri & "Big Willie" J.T. Hall
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Tim Anderson & "Big Willie" J.T. Hall
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"Big WIllie" J.T. Hall & Mike Ferrantelli
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[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]

NASAKYCHAIR · Sep 28, 2009

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
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NASAKYCHAIR · Oct 5, 2009

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
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Oct 14, 2009

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
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NASAKYCHAIR · Nov 8, 2009

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
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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
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NASAKYCHAIR · Nov 9, 2009

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
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Nov 10, 2009

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
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Nov 16, 2009

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
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11-13-09 Push up with 425lb x 2
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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
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NASAKYCHAIR · Nov 17, 2009

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
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TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · Nov 23, 2009

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
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11-20-09 TWO HAND KETTLEBELL SWING
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Nov 24, 2009

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
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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
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NASAKYCHAIR · Dec 4, 2009

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
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NASAKYCHAIR · Dec 7, 2009

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
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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
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NASAKYCHAIR · Dec 15, 2009

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
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NASAKYCHAIR · Dec 21, 2009

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
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12-18-09 WORKOUT: Floor press with 365lbs + 120lbs of chains
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12-18-09 WORKOUT: Floor press with 345lbs + 120lbs of chains
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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
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NASAKYCHAIR · Dec 21, 2009

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
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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
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NASAKYCHAIR · Jan 4, 2010

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
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425 x 3
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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
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NASAKYCHAIR · Jan 5, 2010

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

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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
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NASAKYCHAIR · Jan 6, 2010

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

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NASAKYCHAIR · Jan 11, 2010

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
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655lb Reverse band bench press
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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
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NASAKYCHAIR · Jan 18, 2010

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
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CLOSE GRIP BENCH PRESS
135 x 10
225 x 6
315 x 3
405 x 2
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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
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Blacktail · Jan 18, 2010

Nails man!

NASAKYCHAIR · Jan 25, 2010

BODY WEIGHT: 215

1-22-10 WORKOUT

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
225 x 1
315 x 1
365 x 3
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405 x 3
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435 x 3
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CLOSE GRIP DECLINE BENCH PRESS
135 x 10
225 x 6
315 x 3
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405 x 1
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CHEST SUPPORT ROW
4 sets

1-22-10 MEAL PLAN
1st meal
Protein shake with 1% milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Tuna fish, yogurt & a banana
4th meal
Grilled chicken tenderloin with pasta & broccoli in sauce
5th meal
7 boiled eggs, banana & green tea
6th meal
Protein shake with H20
7th meal
Baked ziti with beef & sauce
8th meal
Protein shake with 1% milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Jan 25, 2010

Blacktail said:
Nails man!

Trying to get ready for my NASA April meet.

Thanks a lot!!

Jeremy Brown · Jan 25, 2010

youre a beast man!! keep up the good work! what happened to the videos though!?!?

NASAKYCHAIR · Feb 1, 2010

Jeremy Brown said:
youre a beast man!! keep up the good work! what happened to the videos though!?!?

I have not taken the time to learn how to upload videos on youtube. Sometime I bring my camera to the gym and have a good friend that lives out of town upload them for me.

Thanks a lot!

NASAKYCHAIR · Feb 1, 2010

1-29-10 WORKOUT

BODY WEIGHT: 215

3-BOARD PRESS
135 x 10
225 x 8
315 x 6
405 x 1
465 x 1
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500 x 1
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520 x 1
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PAUSE DUMBBELL BENCH PRESS + 40lbs of CHAINS
100 x 8 + 40lbs of chains
130 x 6 + 40lbs of chains
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150 x 4 + 40lbs of chains
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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TheWhiteRhino · Feb 1, 2010

Just updated myself on your log. I generally train like a bodybuilder but my most recent mass cycle has somewhat bridged the gap into power-lifting (mind you my numbers don't even remotely compare). In an attempt to bridge the gap between my last mass cycle and my upcoming one in April I have continued to lift heavy. This has opened my eyes to your world and I have a growing respect for it. Keep up the strong work, and looking forward to seeing your success in April.

NASAKYCHAIR · Feb 8, 2010

2-5-10 WORKOUT

BODY WEIGHT: 214

FLOOR PRESS + 150lbs OF CHAINS
135 x 10 + 150lbs OF CHAINS
225 x 8 + 150lbs OF CHAINS
285 x 1 + 150lbs OF CHAINS
325 x 1 + 150lbs OF CHAINS
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375 x 1 + 150lbs OF CHAINS
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CLOSE GRIP REVERSE BAND BENCH PRESS
405 x 8
505 x 1
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555 x 1
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595 x 1
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2-5-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Pizza
4th meal
5 boiled eggs + banana
5th meal
Protein shake with H20
6th meal
5 boiled eggs + banana
7th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Feb 19, 2010

Hi

I am broadcasting my workout live, uncut & uncensored by computer only @ 5:30pm eastern time on 2-19-10.

Here are three different links:

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Have a bless weekend!!

Jeremy Brown · Feb 19, 2010

NASAKYCHAIR said:
Hi

I am broadcasting my workout live, uncut & uncensored by computer only @ 5:30pm eastern time on 2-19-10.

Here are three different links:

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Invalid Link Removed

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Have a bless weekend!!

ohhhh damn, this is pretty sweet man!! great alternative to uploading the youtube videos. ill be tuning in to watch you push some serious lbs!!

NASAKYCHAIR · Feb 21, 2010

2-19-10 WORKOUT

BODY WEIGHT: 213

LIVE BROADCAST VIDEO

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DECLINE BENCH PRESS WITH THE FOOTBALL BAR

Bar (90) x 10

180 x 8

270 x 6

360 x 3

450 x 1

470 x 1

FLAT BARBELL BENCH PRESS

365 x 3

405 x 3

425 x 3

SEATED OVERHEAD TRICEP EXTENSION

250 5 x 10

2-19-10 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Oatmeal & green tea

3rd meal

7 boiled eggs

4th meal

Bibs BBQ Chicken sandwich & baked beans

5th meal

Angus beef burger cooked on George Foreman Grill

6th meal

Protein shake with H20

7th meal

Baked Ziti with beef

It was great broadcasting my max effort workout live stream by computer only. I plan to do this every Friday @ 5:30-7:00 pm eastern time. Here is the link: Invalid Link Removed & the facebook site: Invalid Link Removed

TRAIN HARD

“BIG WILLIE” J.T. HALL

NASAKYCHAIR · Feb 21, 2010

Jeremy Brown said:
ohhhh damn, this is pretty sweet man!! great alternative to uploading the youtube videos. ill be tuning in to watch you push some serious lbs!!

Thanks a lot!!

NASAKYCHAIR · Mar 1, 2010

2-26-10 LIVE BROADCAST WORKOUT

BODYWEIGHT: 213

Video: Invalid Link Removed

3-BOARD PRESS

135 x 10

225 x 6

315 x 1

405 x 1

495 x 1

505 x 1

515 x X

PUSH UPS WITH WEIGHT

4(45lb) plates x 6

6(45lb) plates x 4

8(45lb) plates x 2

9(45lb) plates x 2

BENT OVER BARBELL ROW

4 sets

2-26-10 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Oatmeal & green tea

3rd meal

5 boiled eggs & apple sauce

4th meal

Bibs BBQ Chicken sandwich & baked beans

5th meal

Grilled chicken with pasta & broccoli

6th meal

Protein shake with milk

7th meal

Protein shake with H20

8th meal

5 boiled eggs

9th meal

Protein shake with milk

I will increase my calories/protein intake & add the asteroid stack because my body weight and strength needs to be higher. I need to be at least 216 by the middle of April.

NASAKYCHAIR · Mar 8, 2010

I am a member of the Omega Force Strength team. So, the team for the 3rd year in a row got to do strength demonstrations at 12:00 pm & at 2:30 pm on 3-7-10.

440lb engine block press for 8 reps
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two 150lb dumbbell bench press for 21 reps
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TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · Mar 13, 2010

3-12-10 LIVE STREAM WORKOUT

BODY WEIGHT: 214

LIVE STREAM VIDEOS
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FLOOR PRESS WITH 150lbs OF CHAINS
135 + 150lbs of chains x 8
185 + 150lbs of chains x 6
225 + 150lbs of chains x 6
275 + 150lbs of chains x 1
315 + 150lbs of chains x 1
3655 + 150lbs of chains x 1

CLOSE GRIP REVERSE BAND BENCH PRESS OFF A 4-BOARD
495 x 6
545 x 1
605 x 1
655 x 1
675 x 1 (PR)

3-12-10 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana, green tea + Prime & SuperCissus RX
3rd meal
Tuna fish & a banana
4th meal
George Foreman grilled Angus burger, banana + Prime & SuperCissus RX
5th meal
Beef with roasted potatoes and veggies
6th meal
Tuna fish, banana, fruit yogurt + Prime
7th meal
Protein shake, creapure with H20
8th meal
Grilled chicken, rice, black beans and veggies
9th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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NASAKYCHAIR · Mar 22, 2010

3-19-10 Live Stream Workout

Body weight: 215

Live Stream Workout Video

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FLAT BARBELL BENCH PRESS

135 x 12

185 x 8

225 x 1

315 x 1

365 x 3

405 x 3

CLOSE GRIP BENCH PRESS

225 x 8

275 x 6

315 x 4

365 x 2

FLAT BARBELL BENCH PRESS

225 x 22

3-19-10 MEAL PLAN

1st meal

Protein shake with milk + creapure

2nd meal

Oatmeal, green tea, banana and Prime + SuperCissus RX

3rd meal

Tuna fish

4th meal

Baked chicken breast, rice, banana and Prime + SuperCissus RX

5th

Grilled chicken, pasta, broccoli, apple sauce, green tea and Prime

6th meal

Strawberry & banana yogurt

7th meal

Proteins shake with creapure

8th meal

4 scrambled eggs cooked with extra virgin olive and 2 slices of whole wheat toast

9th meal

Baked chicken breast

NASAKYCHAIR · Mar 29, 2010

3-26-10 Live Stream Broadcast Workout

BODY WEIGHT: 216

LIVE STREAM VIDEO
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2-BOARD PRESS
135 x 10
228 x 8
315 x 5
365 x 3
385 x 3

3-BOARD
405 x 1
425 x 1
455 x 1

4-BOARD
475 x 1
500 x 1

FLAT BARBELL BENCH PRESS
225 x 20

3-26-10 MEAL PLAN

1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green teaa and Prime + SuperCissus RX
3rd meal
Banana & strawberry yogurt
4th meal
Chinese buffet ( a lot of variety of chicken & rice)
5th meal
6 boiled eggs and Prime + SuperCissus RX
6th meal
Protein shake with H20 + creapure
7th meal
5 boiled eggs and SuperCissus RX
8th meal
Protein shake with milk

NASAKYCHAIR · Apr 5, 2010

4-2-10 LIVE STREAM WORKOUT

BODY WEIGHT: 215

LIVE STREAM VIDEO

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FLAT BARBELL BENCH PRESS

Bar x 10

135 x 10

185 x 8

225 x 6

275 x 5

295 x 5

315 x 5

295 x 5

275 x 5

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 2

LATERAL/SIDE PUSH UPS

1 x 27

SEATED TRICEP PRESS

285 5 x 10

4-2-10 MEAL PLAN

1st meal

Protein shake, milk & creapure

2nd meal

Oatmeal, banana, green tea and Prime + SuperCissus RX

3rd meal

Tuna fish and a banana

4th meal

Pulled chicken sandwich, potato salad and Prime + SuperCissus RX

5th meal

Grilled chicken breast, rice, banana and Prime + SuperCissus RX

6th meal

Protein shake with H20 + creapure

7th meal

Chicken nuggest and a salad

8th meal

Protein shake with milk

9th meal

fruit yogurt and a banana

NASAKYCHAIR · Apr 6, 2010

4-5-10 WORKOUT

BODY WEIGHT: 215

STANDING E-Z BICEP CURL

110 3 x 10

SLED DRAGGING

4 (45lb) plate x 50 yards

5 (45lb) plate x 50 yards

6 (45lb) plate x 50 yards

7 (45lb) plate x 50 yards

SLEDGE HAMMER

10lb x 40 strikes

16lb x 35 strikes

PROWLER

2 (45lb) plate x 50 yards

2 (45lb) plate x 50 yards

4 (45lb) plate x 50 yards

4 (45lb) plate x 50 yards

4-5-10 MEAL PLAN

1st meal

Protein shake with milk + creapure

2nd meal

Oatmeal, banana, green tea & Prime + SuperCissus RX

3rd meal

Tuna fish and a banana

4th meal

Easter Lunch leftovers

5th meal

Grilled chicken in broccoli with pasta and Prime + SuperCissus RX

6th meal

Protein shake with milk and a banana

7th meal

Protein shake with H20 + creapure

8th meal

Chicken nuggets and a salad

9th meal

Banana & strawberry yogurt and a banana

10th meal

Protein shake with milk

NASAKYCHAIR · Apr 19, 2010

4-16-10 LIVE STREAM WORKOUT

BODY WEIGHT: 217

LIVE STREAM VIDEO

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FLOOR PRESS WITH THE FOOTBALL BAR

Bar (90lb) x 10

180 x 10

270 x 7

325 x 5

360 x 1

415 x 1

430 x 1

450 x 1

BENCH PRESS WITH THE CAMBRIDGE SQUAT BAR

Bar (75lb) x 10

165 x 10

215 x 8

260 x 4

320 x 1

360x 3

4-16-10 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Oatmeal, raisins & green tea

3rd meal

Tuna fish

4th meal

Pulled Chicken BBQ sandwich & beans

5th meal

Tuna fish

6th meal

Beef, red potatoes & corn

7th meal

Protein shake with H20

8th meal

8 boiled eggs

9th meal

Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · Apr 20, 2010

4-19-10 WORKOUT

BODY WEIGHT: 215

FULL BODY PRESS (clean & press)

135 x 1

185 x 1

205 x 1

STANDING EZ BICEP CURL

110 x 1

140 x 1

160 x 1

180 x 1

LYING DUMBBELL TRICEP EXTENSION

40 x 10

60 x 10

80 x 3

CHEST SUPPORT ROW

3 x 10

PROWLER

2(45lb) plates x 50 yards

2(45lb) plates x 60 yards

TWO HAND KETTLE BELL SWING

70.5 x 15 swings

SEATED HAMMER CURLS

40 x 10

50 x 7

60 x 5

SIT UPS WITH WEIGHT

45lb plate x 12

LATERAL/SIDE PUSH UPS

1 x 25

BACK EXTENSION

1 x 10

4-19-10 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Oatmeal, banana & green tea

3rd meal

Tuna fish & a banana

4th meal

Beef, red potatoes & corn

5th meal

Chicken alfredo with pasta

6th meal

Tuna fish & a banana

7th meal

Protein shake with milk

8th meal

Protein shake with H20

9th meal

chicken nugget & a salad

TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · Apr 26, 2010

4-23-10 LIVE STREAM WORKOUT

BODY WEIGHT: 215

LIVE STREAM VIDEOS (Part 1-3)
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FLAT BARBELL BENCH PRESS
135 x 10
225 x 1
315 x 1
405 x 1
425 x 1
435 x 1
445 x 1

CLOSE GRIP REVERSE BAND BENCH PRESS OFF A 3-BOARD
405 x 10
495 x 8
545 x 3
565 x 1
585 x 1
605 x 1
405 x 25 (pr)

4-23-10 MEAL PLAN
1st meal
Protein shake with milk, oatmeal and green tea
2nd meal
Salmon & a banana
3rd meal
BBQ pulled chicken sandwich and beans
4th meal
Baked chicken breast and corn
5th meal
Protein shake with H20
6th meal
Strawberry & banana yogurt
7th meal
Spaghetti with sauce & beef

TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · May 1, 2010

4-30-10 LIVE STREAM MAX EFFORT WORKOUT

BODY WEIGHT: 215

LIVE STREAM VIDEOS

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FLOOR PRESS WITH 150lbs OF CHAINS
135 + 150lbs of chains x 10
185 + 150lbs of chains x 7
225 + 150lbs of chains x 5
280 + 150lbs of chains x 3
300 + 150lbs of chains x 1
325 + 150lbs of chains x 1

BENCH PRESS WITH THE CAMBERED SQUAT BAR
*bar weighs 75lbs
170 x 10
260 x 7
350 x 2
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370 x 1
400 x 1
410 x 1
430 x X

4-30-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes & green tea
3rd meal
Angus beef burger cooked on the George Foreman Grill
4th meal
4 scrambled eggs cooked in extra virgin olive oil
5th meal
Protein shake with H20
6th meal
7 boiled eggs
7th meal
Protein shake with milk

NASAKYCHAIR · May 24, 2010

MAY 22, 2010 EASTERN KY STRONGMAN COMPETITION RESULTS

I had an awesome time! I got first place. I really enjoyed that the promoter used submax weight for a local strongman competition. I plan to do it again next year. I did steam live this event too. I will be doing a Highland Game Event this upcoming Sept and a 100% drug tested INBA Bodybuilding Competition in 2011.

Events: bench press 225lb x 25 reps, trapbar deadlift 400lb x 3, log press 200lb x 10, tire flip 400lb x 13 ( 30 secs) & farmers walk 200lb x 60 yards.

Complete video of the whole Strongman Competition Invalid Link Removed

Individual Event Videos

Bench Press 225lb x 25

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Trapbar deadlift 400lb x 3

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Log Press 200lb x 10

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OFFICIAL LOGO ON THE T-SHIRT
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GROUP PICTURE
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FIRST PLACE AWARD
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BENCH PRESS 225lb x 25
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DEADLIFT 400lb x 3
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LOG PRESS 200lb x 10
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TIRE FLIP 400lb x 10
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FARMERS WALK 200lb (each hand) x 60 yards in 25 seconds
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TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIR · May 31, 2010

5-28-10 WORKOUT

BODY WEIGHT: 215

Video of 350lb Floor press with 150lbs of chains
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585lb close grip reverse band bench press off a 4-board
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675lb close grip reverse band bench press off a 4-board
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405lb x 30 close grip reverse band bp of a 4-board
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FLOOR PRESS
Bar (150lbs of chains) x 12
135 + 150lbs of chains x 10
230 + 150 lbs of chains x 7
280 + 150lbs of chain x 3
320 + 150lbs of chains x 1
350 + 150lbs of chains x 1

CLOSE GRIP REVERSE BAND BENCH PRESS OFF a 4-BOARD
495 x 8
545 x 3
585 x 1
675 x 1
405 x 30

5-28-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Protein shake, V-8 & a banana
4th meal
Turkey sandwich
5th meal
Baked chicken breast & whole kernel corn
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
4 scrambled eggs cooked in extra virgin olive oil and whole grain toast
9th meal
Protein shake with milk + banana

TRAIN HARD

"BIG WILLIE" J.T. HALL

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

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