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NASAKYCHAIRMAN
07-28-2007, 05:31 AM
BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS
bar 2 x 20
135 2 x 12
185 x 10
225 x 7
315 x 1
405 x 5
405 x 4
405 x 3
405 x 2
405 x 1

RACK LOCKOUTS
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1

CHEST SUPPORT ROW
4 sets

I had an awesome workout:strong: I can't wait for my next meet.

The AtLarge Nutrition Maximum Mass Stack :clap: is helping increase my strength & recuperation tremendously.

J.T. HALL
http://www.myspace.com/bigwillie12345

smokinHawk
07-28-2007, 06:52 AM
good to see you start a journal here, try to keep it updated, id like to watch your work outs. you have a good bw-lb ratio and i'd like to see how you do it.

Lones Green
07-28-2007, 12:59 PM
bench numbers are insane.

bill
07-30-2007, 10:05 AM
interesting bench workout, 405 x 5 was near failure? and 405 x 1 also?
Do you use this often?

NASAKYCHAIRMAN
07-30-2007, 11:58 AM
interesting bench workout, 405 x 5 was near failure? and 405 x 1 also?
Do you use this often?

I'm always trying to increase my raw strength to get a bigger shirt bench press. That's my belief & opinion. So, I like to do different rep scheme when I do raw bp. Also, it depends how I feel when I do a couple warm up sets.

405 x 5 wasn't failure & 405 x 1 wasn't failure. The goal was to do @ least 5,4,3,2,1 for that particular workout.

J.T. HALL
http://www.myspace.com/bigwillie12345

Stumprrp
07-30-2007, 01:13 PM
this should be very interesting your bench strength is nuts

bill
07-30-2007, 01:53 PM
Cool thanks, nice to learn a few tricks from the pros

NASAKYCHAIRMAN
07-31-2007, 06:32 AM
good to see you start a journal here, try to keep it updated, id like to watch your work outs. you have a good bw-lb ratio and i'd like to see how you do it.


I'll start posting my workouts every week.

J.T. HALL
http://www.myspace.com/bigwillie12345

NASAKYCHAIRMAN
08-01-2007, 08:13 AM
bench numbers are insane.

Thanks a lot,

J.T. HALL
http://www.myspace.com/bigwillie12345

smokinHawk
08-01-2007, 08:57 AM
hey how do you do your rack lock outs, what distance do you start them from?

Buffman
08-02-2007, 04:37 AM
JT
welcome to the board. How is Kentuckys #2 drug free bench presser doing?:clap: :windup:

NASAKYCHAIRMAN
08-02-2007, 06:02 AM
JT
welcome to the board. How is Kentuckys #2 drug free bench presser doing?:clap: :windup:

HA HA HA

Well, I'm enjoying my AtLarge Nutrition Maximum Mass Stack.

J.T. Hall 212.6 523.59 2.8724
Clint Poore 213.4 523.59 2.8616

J.T. HALL
http://www.myspace.com/powerliftingequipment

Buffman
08-02-2007, 12:45 PM
Big Willie you are qouting your lifts from 4 YEARS ago!:hello:
The current 2007, 2006, 2005 Kentucky King of the Bench Press is Buffman. :bow:
You were 2004, now if it was a raw title, :D:then yes you are king, no question there.
So, old buddy, get motivated and hit an insane number in August!
2 weeks away.:cool:

NASAKYCHAIRMAN
08-02-2007, 02:04 PM
HA HA HA :whazzup:

Until you beat my coefficient of 2.8724, I'll always be King:D . It doesn't matter if I don't put up a big lift a certain year.

Example: Gene R. was always King until Ryan Kennelly put up a bigger number.

So, Buffman you can't be King until you put a bigger number or coefficient.:whiner:

Also, don't forget I already have the biggest raw bp.:strong: I could raw bp 405 and you raw bp 410. I'm still King because I did 485.:clap: :clap:


J.T. HALL
http://www.myspace.com/powerliftingequipment

Buffman
08-03-2007, 12:57 AM
Big Willie
It is 2007 so please join us.
2004 results only count for 2004, but I digress. I will destroy your coefficient soon, very soon. After Aruba!
How is that my old comrade!:strong:

NASAKYCHAIRMAN
08-03-2007, 05:41 AM
Go for it :thumbup:

J.T. HALL
http://www.myspace.com/powerliftingequipment

NASAKYCHAIRMAN
08-04-2007, 05:21 AM
8-3-07 WORKOUT

BODY WEIGHT: 219

PAUSE 3-BOARD PRESS
bar x 20
135 x 12
225 x 7
315 x 3
405 x 1
455 x 1
475 x 1
495 x 1

PAUSE FOOTBALL BAR DECLINE BENCH PRESS
180 x 10
270 x 5
360 x 1
410 x 1
430 x 1

T-BAR ROW
4 sets

J.T. HALL
http://www.myspace.com/powerliftingequipment

Stumprrp
08-04-2007, 09:25 AM
awesome pressing big willie

NASAKYCHAIRMAN
08-06-2007, 09:36 AM
hey how do you do your rack lock outs, what distance do you start them from?

Go to you tube and do a search on rack lockouts.

I like to use 6 inches from lockout.


J.T. HALL
http://www.myspace.com/powerliftingequipment

NASAKYCHAIRMAN
08-08-2007, 07:22 AM
awesome pressing big willie


Thanks a lot,

J.T. HALL
http://www.myspace.com/powerliftingequipment

NASAKYCHAIRMAN
08-20-2007, 09:21 AM
I competed @ a meet while I was on vacation. I got second place and competed in Inzer Rage X.:)

I was 2 inches from locking out 585:bang: @ body weight of 219. Also, I was drug-tested again. This is my 3rd drug-test in lest than 13 months.

I want to thank AtLarge Nutrition for the Maximum Mass Stack.:clap:

My next competition is the Sept 22 NASA OH REGIONAL CHAMPIONSHIP.

J.T. HALL
http://www.myspace.com/bigwillie12345

NASAKYCHAIRMAN
08-25-2007, 05:33 AM
BODY WEIGHT: 219

PAUSE FLOOR PRESS
135 x 12
185 x 10
225 x 7
315 x 1
405 x 1
425 x 1
455 x 1:strong:

PAUSE FOOTBALL BAR INCLINE BENCH PRESS
180 x 10
270 x 5
360 x 1

CHEST SUPPORT ROW
4 sets

Just got another AtLarge Nutrition Maximum Mass Stack in the mail. I can't wait for the Sept 22 NASA OH REGIONAL CHAMPIONSHIP.

TRAIN HARD

J.T. HALL
http://www.myspace.com/bigwillie12345

bill
08-25-2007, 07:51 AM
Big 600 around the corner!

NASAKYCHAIRMAN
08-27-2007, 07:16 AM
Big 600 around the corner!

It's a done deal!

TRAIN HARD

J.T. HALL
http://www.myspace.com/bigwillie12345

NASAKYCHAIRMAN
08-27-2007, 07:19 AM
BODY WEIGHT: 219

SQUATS
7 sets

STANDING E-Z BICEP CURL
bar x 10
110 x 1
130 x 1
170 3 x 3
110 x 21's

PULL-UPS
Failure

PUSH-UPS
Failure

DIPS
Failure

SIT-UPS
Failure

BACK EXTENSION
Failure

TRAIN HARD

J.T. HALL
http://www.myspace.com/bigwillie12345

Sensei
08-27-2007, 08:31 PM
BODY WEIGHT: 219

SQUATS
7 sets

STANDING E-Z BICEP CURL
bar x 10
110 x 1
130 x 1
170 3 x 3
110 x 21's

PULL-UPS
Failure

PUSH-UPS
Failure

DIPS
Failure

SIT-UPS
Failure

BACK EXTENSION
Failure

TRAIN HARD

J.T. HALL
http://www.myspace.com/bigwillie12345
Where are the numbers big guy? Sheesh. ;)

bill
08-28-2007, 08:39 AM
now thats gpp

NASAKYCHAIRMAN
08-29-2007, 12:23 PM
Where are the numbers big guy? Sheesh. ;)


10-30 :)

J.T. HALL
http://www.myspace.com/bigwillie12345

NASAKYCHAIRMAN
08-31-2007, 01:13 PM
now thats gpp

Thanks a lot,


J.T. HALL
http://www.myspace.com/bigwillie12345

MY FAVORITE SUPPLEMENT: ATLARGE NUTRITION MAXIMUM MASS STACK!

NASAKYCHAIRMAN
09-01-2007, 05:19 AM
BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
bar x 20
135 x 15
185 x 7
225 x 1
315 x 1
405 x 6(P.R.):strong:
405 x 4
405 x 2

PAUSE FOOTBALL BAR DECLINE BENCH PRESS
180 x 10
270 x 5
360 x 3
410 x 1

CLOSE GRIP CABLE LAT PULLDOWN
4 sets

I was really excited about hitting a P.R. with 405. Hopefully, I can get 7 reps in Oct or Dec.

J.T. HALL
http://www.myspace.com/bigwillie12345

MY FAVORITE STACK: ATLARGE NUTRITION MAXIMUM MASS STACK

KevinStarke
09-01-2007, 11:33 AM
Real strong pressing.

NASAKYCHAIRMAN
09-04-2007, 11:09 AM
Real strong pressing.



Thanks a lot,

J.T. HALL
http://www.myspace.com/bigwillie12345


MY FAVORITE STACK: ATLARGE NUTRITION MAXIMUM MASS STACK!

Noxon
09-04-2007, 06:02 PM
Crazy pressing man! Gotta love the enthusiasm in here and your raw bench is just insane.

I have just one question: What's your favorite stack???? :D

NASAKYCHAIRMAN
09-05-2007, 08:55 AM
Crazy pressing man! Gotta love the enthusiasm in here and your raw bench is just insane.

I have just one question: What's your favorite stack???? :D


I believe a good raw bp=a great shirt bp.

Also, my favorite stack is:
http://www.youtube.com/watch?v=ZhNxw8hgvlM


Check out the guns:
http://i187.photobucket.com/albums/x224/benchpressgorilla/hogkillers082.jpg :strong:

Thanks a lot,

J.T. HALL
http://www.myspace.com/bigwillie12345

North
09-05-2007, 10:21 AM
Nice lifts willie

Coke
09-05-2007, 10:35 AM
Impressive PR on the flat bench with 4pps.

NASAKYCHAIRMAN
09-06-2007, 10:20 AM
Nice lifts willie

Thanks a lot,:thumbup:

J.T. HALL
http://www.myspace.com/bigwillie12345

NASAKYCHAIRMAN
09-07-2007, 07:54 AM
Impressive PR on the flat bench with 4pps.

Thanks a lot,

J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
09-11-2007, 05:54 AM
I didn't workout this past weekend because I was @ a Family Reunion.

I plan to workout this evening.

J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
09-12-2007, 06:23 AM
BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
225 3 x 3(wide grip)
225 3 x 3(normal grip)
225 3 x 3(close grip)

BENT OVER DUMBBELL ROW
30 x 10
40 x 8
50 x 6
60 x 6
70 x 6

SEATED DUMBELL CURL
50 x 10

STANDING CABLE BICEP CURL
150 x 5

STANDING TRICEP CABLE PULLDOWN
150 x 10

It felt good to get back in the gym. I have not worked out for a week because of a family reunion. So, I took it easy and I compete next Saturday @ Groveport, OH

TRAIN HARD

J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN


MY FAVORITE STACK: ATLARGE NUTRITION MAXIMUM MASS STACK!

NASAKYCHAIRMAN
09-19-2007, 09:48 AM
Interval running on the treadmill.

I'm just going to rest up & load up on Nitrean/ETS before the bp meet this weekend in OH.

TRAIN HARD

J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN


MY FAVORITE STACK: ATLARGE NUTRITION MAXIMUM MASS STACK!

smokinHawk
09-19-2007, 10:49 AM
good luck on your meet too, see you saturday, if not friday at pre-weigh in.

NASAKYCHAIRMAN
09-20-2007, 06:51 AM
good luck on your meet too, see you saturday, if not friday at pre-weigh in.

Looking forward to seeing you on the platform.

TRAIN HARD

J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN


MY FAVORITE STACK: ATLARGE NUTRITION MAXIMUM MASS STACK!

NASAKYCHAIRMAN
09-24-2007, 06:12 AM
MEET RESULTS FROM NASA SEPT 22 OH REGIONAL CHAMPIONSHIP.

A great meet! More than 50 lifters from 6 states.

BODY WEIGHT: 219
1st attempt: 455(raw):clap:
2nd attempt: 578(Rage X) :bang:
3rd attempt: 578(Rage X) :bang:

I missed 578 @ lockout. So, I'm going to address this little problem in the gym. I plan to widen my grip & do more heavier boards with my shirt.

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
09-28-2007, 06:24 AM
BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
bar x 20
135 x 10
205 x 10

BENT-OVER DUMBBELL ROWS
35 x 10
50 x 10
60 x 10

SEATED DUMBBELL CURLS
40 x 10
50 x 10
60 x 10

LAT PULLDOWN
200 x 10

Well, I took it easy in the gym. Just trying to get some blood flowing to the muscles. I plan to start taping my Max Effort days. My next competition is 6 weeks away:clap: .

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
09-30-2007, 01:26 PM
BODY WEIGHT: 219

PAUSE 3-BOARD PRESS
135 x 10
185 x 8
225 x 5
315 x 1
405 x 1
455 x 1

FOOTBALL DECLINE BENCH PRESS
180 x 10
270 x 5
360 x 1
410 x 1
420 x 1
450 x 1

I finally brought my camera to the gym & taped myself doing the Football Bar Decline Bench Press.

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

Stumprrp
09-30-2007, 01:30 PM
awesome benching willie! how do you like declines for another press movement?

NASAKYCHAIRMAN
10-05-2007, 09:27 AM
awesome benching willie! how do you like declines for another press movement?

Declines add variety to the workout. Also, using the Football bar really works the muscle a lot more than the standard barbell bar.

J.T. HALL
http://www.myspace.com/bigwillie12345


GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
10-06-2007, 05:37 AM
10-5-07 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
bar x 20
135 x 12
185 x 7
225 x 5
315 x 3
405 x 6:strong:
405 x 4
405 x 3

FOOTBALL BAR INCLINE BENCH PRESS
180 x 6
270 x 3
340 x 1
360 x 1:strong:

SEATED OVERHEAD TRICEP EXTENSION
250 4 x 10

PULL- UPS
4 x 5

CHEST SUPPORTED ROW
4 sets

Great workout! I video taped myself doing bp 405 x 6 and doing the football bar incline bp 360 x 1.

TRAIN HARD

"BIG WILLIE"J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
10-15-2007, 05:47 AM
10-12-07 WORKOUT

BODY WEIGHT: 219

PAUSE 3-BOARD PRESS
135 x 12
185 x 8
225 x 3
315 x 1
405 x 1

PAUSE 3-BOARD PRESS (INZER RAGE X)
545 x 1
585 x 1
605 x 1(P.R.):clap:

Great workout! The 605 was quick off the board and I video taped it too.

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
10-22-2007, 06:11 AM
10-19-07 WORKOUT

BODY WEIGHT: 219

PAUSE FLOOR PRESS
135 x 12
185 x 8
225 x 6
315 x 1
405 x 1
425 x 1
455 x 1:strong:

WEIGHTED 45lb PLATE PUSH-UPS
2 plates x 10
4 plates x 8
6 plates x 6
8 plates x 3:strong:

CHEST SUPPORT ROW
4 sets

It was fun having 8(45lb plates) put on back & doing push-ups. Also, I got it on tape too.


J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

Stumprrp
10-22-2007, 09:07 AM
hugeee floor press willie!!! btw, my rage x is awesome!

NASAKYCHAIRMAN
10-29-2007, 01:17 PM
I hope you get the big #'s in the Inzer Rage X.

Thanks a lot,

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
11-04-2007, 11:32 AM
11-2-07 WORKOUT

BODY WEIGHT: 218

PAUSE FLOOR PRESS
Bar x 20
135 x 12
185 x 10
225 x 7
275 x 3
315 x 1
365 x 1
405 x 1

FOOTBALL BAR DECLINE BENCH PRESS
180 x 10
270 x 6
360 2 x 3

CHEST SUPPORT ROW
4 sets.

Deload week:)

TRAIN HARD

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
11-12-2007, 06:48 AM
11-10-07 KENTUCKY MUSCLE BP RESULTS

I got first place. Didn't hit the bp # I really wanted.

My next meet will be the JAN 2008 NASA UPPER MIDWEST in OHIO.

J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
11-17-2007, 04:55 AM
11-16-07 WORKOUT

BODY WEIGHT: 218

PAUSE 5-BOARD PRESS
135 x 12
185 x 10
225 x 1
275 x 1
315 x 1
405 x 1
455 x 1
475 x 1
500 x 5:strong:

PAUSE DUMBBELL BENCH PRESS
50 x 10
70 x 8
90 x 6
110 x 4

CHEST SUPPORT ROW
4 sets

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
11-20-2007, 09:42 AM
545, 585 & 605 3-BOARD PRESS IN A RAGE X
http://www.youtube.com/watch?v=0wlaqnxBYSI

BENCH PRESS: 405 x 6
http://www.youtube.com/watch?v=LgoeFIPTFxk

410, 430 & 450 FOOTBALL BAR DECLINE BENCH PRESS
http://www.youtube.com/watch?v=bwlzUhtjf2c


578 MISS @ LOCKOUT
http://www.youtube.com/watch?v=-0_29P227yg

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
11-26-2007, 05:50 AM
11-23-07 WORKOUT

BODY WEIGHT: 219

PAUSE FLOOR PRESS
135 x 12
185 x 10
225 x 7
275 x 5
315 x 1
365 x 1
405 x 1
425 x 1

PAUSE FOOTBALL BAR DECLINE BENCH PRESS
180 x 10
270 x 7
360 x 3
455 x 1(P.R.) :clap:

CHEST SUPPORT ROW
4 sets

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
12-03-2007, 07:49 AM
BODY WEIGHT: 218

HAMMER STRENGTH ISO-LATERAL WIDE CHEST
90 x 12
180 x 10
270 x 8
360 x 5

This a deload workout because I'm going to max on the bench press this Friday. I haven't taken a max bench press single in 2 years. So, I'm kind of excited to see what I put up.

Then, I plan to use my Inzer Rage X on Dec 21. The goal is to do 625-650 off a pause 3-board.

Definitely, I'll have my video camera:)

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
12-08-2007, 05:16 AM
12-7-07 WORKOUT

BODY WEIGHT: 218

POST-WORKOUT NUTRITION: Opticen
http://www.youtube.com/watch?v=smoevO5MpRo

FLAT BARBELL BENCH PRESS
bar x 20
135 x 12
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1(P.R.):strong:

After 2 years, I finally taken a max raw bench press single. Definitely, I had @ least 10 more pounds in me. I did tape the lift and youtube video coming soon:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
12-15-2007, 05:15 AM
12-14-07 WORKOUT

BODY WEIGHT: 218

DECLINE BENCH PRESS WITH FOOTBALL BAR
Bar x 10
180 x 10
270 x 7
360 x 5
460 x 1(PR.) :strong:
470 x X :(
360 x 7

PAUSE DUMBBELL INCLINE BENCH PRESS
50 x 10
80 x 8
100 x 6
120 x 4
130 x 3

CLOSE GRIP LAT-PULLDOWN
5 sets

Felt great to hit another P.R. I plan to use my Inzer Rage X next Friday.

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

bjohnso
12-15-2007, 07:58 PM
You are a strong dude. What is a football bar?

smokinHawk
12-16-2007, 03:15 PM
bar with a bend so you can get it futher down
i think they are also called cambered bars

NASAKYCHAIRMAN
12-18-2007, 11:17 AM
You are a strong dude. What is a football bar?


The bar looks like a tricep bar with longer ends.

Here is an image of a tricep bar:
http://www.newyorkbarbells.com/im-0020.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

bill
12-18-2007, 04:03 PM
J.T. Besides hard work, how have you gotten so strong? What can you tell people? What do you see as the most important things? Maybe you can do a little article for atlarge, not many peeps can hit your #'s and be natural. I mean sometimes I think you either got it or don't. lol

NASAKYCHAIRMAN
12-22-2007, 05:09 AM
12-21-07 WORKOUT

BODY WEIGHT: 218

PAUSE 3-BOARD PRESS
225 x 1
315 x 1
405 x 1

PAUSE 3-BOARD PRESS WITH INZER RAGE X
545 x 1
585 x 1
625 x 1(P.R.) :strong:

PAUSE DUMBBELL BENCH PRESS
60 x 10
80 x 8
100 x 6
140 x 5

Great workout! Also, the video will probably be posted in 2-weeks.

Have a Bless Merry Christmas

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
12-22-2007, 05:13 AM
J.T. Besides hard work, how have you gotten so strong? What can you tell people? What do you see as the most important things? Maybe you can do a little article for atlarge, not many peeps can hit your #'s and be natural. I mean sometimes I think you either got it or don't. lol

Email AtLarge Nutrition & request a training article from me:)

TRAIN HARD

"BIG WILLIE" J.T. HALL
WWW.ATLARGENUTRITION.COM

GOT MAXIMUM MASS STACK?

bill
12-22-2007, 08:41 AM
For sure I will Bug Chris! lol

chris mason
12-22-2007, 09:01 AM
J.T., I am curious what do you do for the balance of your training.

NASAKYCHAIRMAN
01-04-2008, 06:30 AM
J.T., I am curious what do you do for the balance of your training.


I only workout 3 days a week:

Friday
Max Effort Day

Saturday
Legs, arm, back & cardio

Sunday
Cardio & core

TRAIN HARD

"BIG WILLIE" J.T. HALL

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
01-04-2008, 06:30 AM
Bench press Workout: 405, 455, 475 & 495 @ body weight 218
http://www.youtube.com/watch?v=231W0y9RwYM :strong:

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
01-05-2008, 04:58 AM
1-4-08 WORKOUT

BODY WEIGHT: 218

REVERSE BLUE BAND BENCH PRESS
405 x 10 :omg:
495 x 1
545 x 1
585 x 1
605 x 1 :strong:

PAUSE INCLINE BENCH PRESS
135 x 10
225 x 8
275 x 6
295 x 3
315 x 2

STANDING UNDERHAND CABLE CROSS
100 x 10
120 x 8
140 x 6
160 x 4

This was my first time doing reverse band bench press. Definitely, I'm going to start rotating this type of exercise every other month with a shirt workout. I did video tape the workout

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
01-12-2008, 05:34 AM
1-11-08 WORKOUT

BODY WEIGHT: 218

PAUSE FLOOR PRESS WITH THE FAT BAR
140 x 12
190 x 8
230 x 6
280 x 4
320x 3
410 x 3

PAUSE DECLINE BENCH PRESS WITH THE FAT BAR
140 x 10
230 x 8
320 x 4
410 x 1

CHEST SUPPORT ROW
4 sets

STANDING CABLE TRICEP PULLDOWN
205 4 sets x 10

I took it easy because I did a 605 Reverse Band Bench Press last Friday:strong:

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

90kg_pwrlftr
01-12-2008, 05:38 AM
Excellent Presses JT

NASAKYCHAIRMAN
01-14-2008, 10:45 AM
Excellent Presses JT

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345


GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
01-19-2008, 05:17 AM
1-18-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
135 x 12
185 x 8
225 x 3
315 x 1
405 x 4
425 x 4
435 x 2
405 x 4

PUSH-UPS WITH 45pd PLATES
3(45) plates x 3
6(45) plates x 2
9(45) plates x X:bang:
8(45) plates x 1

CHEST SUPPORT ROW
4 sets

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
01-28-2008, 01:24 PM
1-25-08 WORKOUT

PAUSE 3-BOARD PRESS
135 x 10
185 x 8
225 x 6
315 x 1
405 x 1
455 x 1

PAUSE DUMBBELL BENCH PRESS
70 x 10
90 x 8
110 x 6

STANDING CABLE TRICEP PULLDOWN/PULL-UPS/LAT CABLE PULLDOWN
*Tri-set
4 sets x 5-10 reps.

I reduced the volume or deload for this workout.

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345

GOT MAXIMUM MASS STACK?

Stumprrp
01-28-2008, 02:04 PM
great numbers bro!

NASAKYCHAIRMAN
02-02-2008, 05:18 AM
great numbers bro!

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
02-02-2008, 05:19 AM
2-1-08 WORKOUT

BODY WEIGHT: 217

REVERSE BAND BENCH PRESS(BLUE BANDS)
225 x 10
315 x 3
405 x 1
495 x 1
545 x 1
585 x 1
625 x 1(P.R.):strong:
635 x 1(P.R.):strong:
405 x 15

CHEST SUPPORT ROW
4 sets, pyramid the reps

Felt great to hit a 30 pound P.R. Also, I video taped the workout too.

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

smokinHawk
02-02-2008, 09:47 AM
dude your a beast keep up the good work

NASAKYCHAIRMAN
02-06-2008, 01:10 PM
dude your a beast keep up the good work

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

killxswitch
02-06-2008, 01:14 PM
635, holy ****. Monsterous strength.

NASAKYCHAIRMAN
02-09-2008, 05:07 AM
BODY WEIGHT: 215

PAUSE FLOOR PRESS
bar x 15
135 x 12
185 x 10
225 x 8
275 x 6
315 x 1
405 x 1
425 x 1

PAUSE DUMBBELL INCLINE PRESS
50 x 10
70 x 8
90 x 6
100 x 6

SEATED OVERHEAD CABLE TRICEP EXTENSION
220 4 x 10

PULL-UPS
4 x 5

TRAIN HARD

BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
02-09-2008, 05:09 AM
635, holy ****. Monsterous strength.

I'll have the video uploaded sometime this month.

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
02-16-2008, 05:28 AM
2-15-08 WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
bar x 20
135 x 12
225 x 3
315 x 1
405 2 sets x 5
405 2 sets x 3

PAUSE DUMBBELL BENCH PRESS
60 x 10
85 x 8
100 x 6
120 x 4

STANDING CABLE TRICEP PULLDOWN
195 4 sets x 10

PULL-UPS
4 sets x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
02-18-2008, 12:55 PM
635 REVERSE BAND BENCH PRESS:strong:
Q9Io_xRBNGQ

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

killxswitch
02-18-2008, 09:39 PM
Huge lockout at the end. It looked like you might not get it but you powered through. Strong!

NASAKYCHAIRMAN
02-20-2008, 07:04 AM
Huge lockout at the end. It looked like you might not get it but you powered through. Strong!


Thanks a lot,:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
02-22-2008, 09:29 AM
2-21-08 WORKOUT

BODY WEIGHT: 217

PAUSE INCLINE BENCH PRESS WITH THE FOOTBALL BAR
bar x 10
180 x 8
270 x 6
320 x 3

PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 6
320 x 3
360 x 3
410 x 1
360 x 3
320 x 6
270 x 8
180 x 10

SKULL CRUSHERS
110 4 sets x 10

CHEST SUPPORT ROW
4 sets & pyramid the reps

Each week, I'll be cutting back the volume because I'm 3-weeks out from the NASA PRO POWERSPORTS CHAMPIONSHIP in OKC.:hello:


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

GOT MAXIMUM MASS STACK?

MichaelKeck
02-22-2008, 10:43 AM
JT lookin strong as usual. Its mike from LAC, well used to lift at LAC til i moved to somerset. I miss that place!

killxswitch
02-22-2008, 11:27 AM
I don't know what a football bar is, but the lifts are looking impressive as always, especially if you're cutting back. Good luck at the NASA Championship.

NASAKYCHAIRMAN
02-25-2008, 11:43 AM
JT lookin strong as usual. Its mike from LAC, well used to lift at LAC til i moved to somerset. I miss that place!

What's up Mike?

How is training going?

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

NASAKYCHAIRMAN
02-25-2008, 11:46 AM
I don't know what a football bar is, but the lifts are looking impressive as always, especially if you're cutting back. Good luck at the NASA Championship.

Football bar is a bar the than looks like an extended tricep bar. Just do a google search for tricep bar.

The NASA Pro Powersports Championship will be a lot of fun.

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

NASAKYCHAIRMAN
03-03-2008, 06:12 AM
2-28-08 WORKOUT

BODY WEIGHT 215

PAUSE 3-BOARD PRESS
135 x 1
225 x 1
315 x 1
405 x 1
425 x 1
455 x 1
475 x 1
495 x 1

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 4 x 10

PULL-UPS
4 x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
03-09-2008, 10:58 AM
BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 3
136 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

CHEST SUPPORT ROW
4 sets

Last Max Effort Workout before the BIG PRO SHOW:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

nhlfan
03-09-2008, 02:34 PM
nice pressing willie

killxswitch
03-09-2008, 05:51 PM
405 on the floor is strong.

NASAKYCHAIRMAN
03-22-2008, 05:36 AM
3-21-08 WORKOUT

BODY WEIGHT: 217

PAUSE FLOOR PRESS
Bar x 10
135 x 10
185 x 6
225 x 4
275 x 1
315 x 1
405 x 1
425 x 1

PAUSE DECLINE BENCH PRESS
135 x 10
225 x 6
315 x 1
405 x 1

CHEST SUPPORT ROW
4 sets


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
03-22-2008, 05:42 AM
Here is a video of me competing at the March 16 NASA PRO POWERSPORTS CHAMPIONSHP in OKC. This bp lift won me $1000 in cold cash!

sCoa4-FnfIE

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
03-29-2008, 05:19 AM
3-28-08 WORKOUT

BODY WEIGHT: 217

PAUSE REVERSE BAND BENCH PRESS
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
605 x 1
405 x 16(t-n-g)

SKULLCRUSHERS
130 4 x 8

CLOSE GRIP CABLE LAT PULLDOWN
4 sets & pyramid the reps.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
04-05-2008, 05:14 AM
4-4-08 WORKOUT

BODY WEIGHT: 217

PAUSE 3-BOARD PRESS
135 x 10
225 x 6
315 x 3
405 x 1
455 x 1
475 x 1
495 x 1(easy):strong:

PAUSE INCLINE BENCH PRESS
135 x 10
225 x 6
275 x 1
315 x 1

SEATED OVER HEAD CABLE TRICEP EXTENSION
250 4 x 8

PULL UPS
4 x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
GOT MAXIMUM MASS STACK?

jbrin0tk
04-05-2008, 08:26 AM
Strong work, Wille! Keep it up man.

NASAKYCHAIRMAN
04-07-2008, 01:16 PM
Strong work, Wille! Keep it up man.

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
04-12-2008, 04:56 AM
4-11-08 WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
135 x 10
185 x 6
225 x 4
315 x 1
405 x 3
425 x 3
435 x 3
405 x 3
225 x 20

DECLINE SKULL CRUSHERS
130 4 x 6

CHEST SUPPORT ROW
4 sets & pyramid the reps

The picture below is me bench press 425 x 3.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
GOT MAXIMUM MASS STACK?


4-11-08
http://a859.ac-images.myspacecdn.com/images01/49/l_229c5ab51ab9741ec04621de4fb27602.jpg

NASAKYCHAIRMAN
04-21-2008, 06:33 AM
BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 10
135 x 1
225 x 1
315 x 1
405 x 1

REVERSE HYPER
140 x 10

STANDING E-Z BICEP CURL
21's

SEATED E-Z PREACHER CURL
110 x 10

PUSH UPS
1 x 30

PULL UPS
1 x 10

LYING DUMBBELL TRICEP EXTENSION
50 x 12

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

AB COASTER
1 x 20

PLANK
30 sec.

I combined Friday & Saturday workout into one workout. I'm using lighter weight because I plan to use my shirt on 4-25-08. Also, I added a picture of me doing a floor press

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?


4-18-08 405 FLOOR PRESS
http://a767.ac-images.myspacecdn.com/images01/55/l_cb6f22790126cb9e7240dce0ac0ae1d6.jpg

NASAKYCHAIRMAN
04-26-2008, 05:17 AM
4-25-08 SHIRT TRAINING(RAGE X)

BODY WEIGHT: 215

PAUSE 2-BOARD PRESS
135 x 1
225 x 1
315 x 1
405 x 1

INZER RAGE X
545 x(didn't touch)
565 x 1(2-board)
585 x(didn't touch)
605 x 1(2-board)

PAUSE LYING DUMBBELL BENCH PRESS
70 x 10
90 x 8
110 x 6
140 x 4

CHEST SUPPORT ROW
4 sets & Pyramid the reps.

I haven't had a shirt on since August 2007. I took 2 attempts with no board & 2 attempts with a board. I made one big mistake by not using my belt(furious) Definitely, it's going to take some time getting back in groove with my Inzer Rage X. I'm doing another shirt training day in 3 weeks.


4-25-08 585 ATTEMPT PICTURE

http://a232.ac-images.myspacecdn.com/images01/30/l_64b66678f21c13ab44e6f24882b8b077.jpg

4-25-08 DUMBBELL BENCH PRESS
http://a305.ac-images.myspacecdn.com/images01/86/l_e5aff80d8d76f4341e562c2c4640ed20.jpg

4-25-08 CHEST SUPPORT ROW
http://a217.ac-images.myspacecdn.com/images01/98/l_2e4941e534ae5e2fe70bc941eed273c0.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

kingkong51
04-26-2008, 09:43 AM
Great workouts

NASAKYCHAIRMAN
04-28-2008, 06:42 AM
Great workouts

Thanks a lot,

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
04-28-2008, 06:43 AM
4-26-08 AUX WORKOUT

BODY WEIGHT: 215

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
355 x 1

STANDING E-Z BICEP CURL
120 x 1
140 x 1
160 x 1
170 x 1
190 x 1

SEATED E-Z PREACHER CURL
120 x 10

PULL UP
1 x 10

PUSH UPS
1 x 30

REVERSE PULL UPS
1 x 20

SEATED HAMMER STRENGTH FRONT PRESS
100 x 15
200 x 10

SLED DRAGGING
3(45lb plates) x 100 feet

TREADMILL
20 minutes

SLED DRAGGING
3(45lb plates) x 100 feet

REVERSE HYPER
140 x 10

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

4-26-08 TRAPBAR DEADLIFT
http://a208.ac-images.myspacecdn.com/images01/32/l_336fa24616c66a79e003cdc36133d197.jpg

NASAKYCHAIRMAN
05-01-2008, 06:01 AM
4-30-08 AUX WORKOUT

BODY WEIGHT: 215

REVERSE HYPER
150 x 8
240 x 5

SEATED E-Z PREACHER CURL
120 2 x 10

PULL UPS
2 x 10

PUSH UPS
2 x 25

REVERSE PULL UPS
2 x 20

DIPS
2 x 20

SLED DRAGGING
4(45lb plates) x 100 feet

TREADMILL
20 minutes

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

PLANK
30 secs

4-30-08 SLED DRAGGING
http://a62.ac-images.myspacecdn.com/images01/114/l_c75096a81268a98093230bdf71cbb3d5.jpg

4-30-08 DIPS
http://a40.ac-images.myspacecdn.com/images01/42/l_160a86079f45bd7313a91596d89cfcb7.jpg

4-30-08 REVERSE PULL UPS
http://a163.ac-images.myspacecdn.com/images01/87/l_2d125cab99814493c595449746d42be2.jpg

4-30-08 PUSH UPS
http://a883.ac-images.myspacecdn.com/images01/30/l_0963437e1e2305a588448030516f6252.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
05-03-2008, 05:07 AM
5-2-08 MAX EFFORT WORKOUT

BODY WEIGHT: 215

PAUSE INCLINE BENCH PRESS WITH THE FOOTBALL BAR
90 x 10
180 x 1
270 x 1
320 x 1
340 x 1
360 x 1

PUSH UPS WITH 45LB PLATES ON THE BACK
90(2 45lb plates) x 10
180(4 45lb plates) x 3
270(6 45lb plates) x 3
360(8 45lb plates) x 1

DIPS WITH DUMBBELL
100lb x 3
150lb x 3
170lb x 1

CLOSE BAR LAT PULLDOWN
120 x 6
140 x 6
200 x 3
220 x 3

5-2-08 360LB PAUSE INCLINE BENCH PRESS WITH THE FOOTBALL BAR
http://a909.ac-images.myspacecdn.com/images01/121/l_1118192694f83b2c751df0a175855424.jpg


5-2-08 PUSH UPS WITH 360LBS(8 45LB PLATES)
http://a787.ac-images.myspacecdn.com/images01/65/l_d217a5bca1e80c7e7f1c4d0882175222.jpg

5-2-08 DIPS WITH 150lb DUMBBELL
http://a467.ac-images.myspacecdn.com/images01/97/l_2a18a2c1901be2288c7b2d5a5898a51a.jpg

5-2-08 CLOSE BAR LAT PULL DOWN
http://a945.ac-images.myspacecdn.com/images01/85/l_137ad34cee65f3300e3c36718e5372f8.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

PriestCometh
05-03-2008, 11:45 AM
nice work, j.t.

NASAKYCHAIRMAN
05-04-2008, 11:34 AM
5-3-08 AUX WORKOUT

BODY WEIGHT: 215

SQUAT
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1

STANDING E-Z BICEP CURL
110 x 21's

PULL UPS
1 x 10

HAMMER STRENGTH GROUND BASE JAMMER
100 x 10

HAMMER STRENGTH HIGH ROW
200 x 15

HAMMER STRENGTH LOW ROW
200 x 8

SLED DRAGGING
5(45lb plates) x 100 feet

TREADMILL
20 minutes

REVERSE HYPER
160 x 10

STANDING DUMBBELL SIDE BEND
70lb x 20

AB WHEEL
1 x 10

SIT UPS
1 x 20

AB COASTER
1 x 20

PLANK
30 secs

BACK EXTENSION
1 x 10

5-3-08 SQUAT
http://a523.ac-images.myspacecdn.com/images01/82/l_c29df7adbdd61b6d440407c142898f32.jpg


5-3-08 HAMMER STRENGTH LOW ROW
http://a655.ac-images.myspacecdn.com/images01/115/l_913b9ec2c1847087771ad5c48621c5ee.jpg


5-3-08 PULL UPS
http://a999.ac-images.myspacecdn.com/images01/86/l_1ce67cf86e1bcbbad7a87fdb2be2638e.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
05-04-2008, 11:35 AM
nice work, j.t.

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL

thewicked
05-04-2008, 06:57 PM
looking DAMN good jt. strong as HELL in this log! AWESOME raw work at that bodyweight..damn man!

NASAKYCHAIRMAN
05-06-2008, 06:17 AM
5-5-08 AUX WORKOUT

BODY WEIGHT: 215

LEG PRESS
180 x 10
360 x 8
540 x 6
720 x 2

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

PULL UPS
1 x 12

SEATED BARBELL FRONT PRESS
95 x 10
155 x 3
195 x 3

STANDING BARBELL SHRUGS
135 x 10
225 x 8
315 x 3

SLED DRAGGING
5(45 plates) x 100 feet

TREADMILL
20 minutes

REVERSE HYPER
100 x 10
200 x 8

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

PLANK
30 secs


5-5-08 REVERSE HYPER
http://a650.ac-images.myspacecdn.com/images01/82/l_1baf174f3b09374295f04a9160f088c1.jpg


5-5-08 STANDING E-Z BICEP CURL
http://a580.ac-images.myspacecdn.com/images01/119/l_9dda9fd1f892d905f4730a288e3dc2c3.jpg


5-5-08 STANDING BARBELL SHRUGS
http://a765.ac-images.myspacecdn.com/images01/125/l_f9119d3e32c1f5aa858be6ca6b7141b4.jpg


5-5-08 SEATED BARBELL FRONT PRESS
http://a298.ac-images.myspacecdn.com/images01/79/l_5c0de1a561de4718c494f88a069c1cd9.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
05-06-2008, 06:20 AM
looking DAMN good jt. strong as HELL in this log! AWESOME raw work at that bodyweight..damn man!

Thanks a lot:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
05-08-2008, 07:06 AM
5-7-08 WORKOUT

BODY WEIGHT: 215

3 SEC PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
Bar x 10
180 x 1
270 x 1
360 x 1
410 x 1
430 x 1

SKULLCRUSHER
120 x 10

DUMBBELL TATES PRESS
40 x 10

STANDING TRICEP CABLE PRESS DOWN
200 x 10

SEATED OVER HEAD TRICEP EXTENSION
250 x 10

PUSH UPS
1 x 25

PULL UPS WITH DUMBBELL
70 x 1
80 x 1

CHEST SUPPORT ROW
2(45plates) x 3

REAR DELTOID PECK DECK
100 x 10

REVERSE PULL UPS
1 x 20

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

PLANK
1 minute

Well, I had to combine my Friday & Saturday workout because I be busy this weekend with the 3 most important women(wife, mom & grandma) for Mother's Day.

5-7-08 430 PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
http://a253.ac-images.myspacecdn.com/images01/90/l_fbec9a82d5d828de96f8bcfcade2c484.jpg

5-7-08 SKULLCRUSHER
http://a765.ac-images.myspacecdn.com/images01/118/l_8903600c23ef2b5f7be8cf166900e5c4.jpg

5-7-08 STANDING CABLE TRICEP PRESSDOWN
http://a573.ac-images.myspacecdn.com/images01/120/l_07f9552e0e4ca68eb2659349fa00ad7c.jpg

5-7-08 PULL UP WITH A 70LB DUMBBELL
http://a329.ac-images.myspacecdn.com/images01/113/l_f360a25ddd23f2731ca58b617f049ff0.jpg
TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
05-13-2008, 06:40 AM
5-12-08 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS
135 x 15
225 x 10
315 x 6
405 x 3
315 x 3

LYING DUMBBELL TRICEP EXTENSION
50 x 10

DIPS
1 x 20

SEATED PREACHER E-Z CURL
120 x 10

SEATED FRONT BARBELL PRESS
195 x 5

CHEST SUPPORT ROW
2(45plates) x 3

PULL UPS
1 x 10

READ DELTOID REVERSE PECK DECK
100 x 10

TRICEP PRESS
150 x 10

TRICEP EXTENSION
150 x 10

PEC FLY
150 x 10

TREAD MILL
20 minutes

AB COASTER
1 x 20

Well, I was a little fatigue from the long drive during Mother's Day Weekend. But, I'm looking forward to my Inzer Rage X shirt workout this Friday.


5-12-08 405 x 3 BENCH PRESS
http://a876.ac-images.myspacecdn.com/images01/11/l_e29f7a909e251c109d37aca18c687f1b.jpg

5-12-08 PEC FLY
http://a495.ac-images.myspacecdn.com/images01/9/l_0274193bde087f4fdbcb31f83d12a04e.jpg

5-12-08 TRICEP PRESS
http://a437.ac-images.myspacecdn.com/images01/27/l_27d0991ac47fa889b29059fd9a5d191c.jpg

5-12-08 TRICEP EXTENSION
http://a341.ac-images.myspacecdn.com/images01/60/l_e9bd75cd958b07688f676d61ead41d7c.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

kingkong51
05-13-2008, 03:03 PM
Great Workouts

NASAKYCHAIRMAN
05-17-2008, 05:03 AM
Great Workouts

Thanks a lot KingKong:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL

NASAKYCHAIRMAN
05-17-2008, 05:03 AM
5-16-08 WORKOUT

BODY WEIGHT: 215

PAUSE 3-BOARD PRESS
135 x 10
225 x 8
315 x 3
405 x 1
495 x 1

BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 8
360 x 3
450 x 1
430 x 1
410 x 1
360 x 6

The goal was to break in a new Inzer Rage X, but the shirt was too small. So, I'm going to get a bigger size.

5-16-08 PAUSE 490LB 3-BOARD PRESS
http://a509.ac-images.myspacecdn.com/images01/61/l_09ae5bd7787b28ff91571ff374e6287c.jpg

5-16-08 450LB BENCH PRESS WITH THE FOOTBALL BAR
http://a76.ac-images.myspacecdn.com/images01/64/l_4f0717a51c0d8681d9f2daf65215efcb.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
05-18-2008, 11:32 AM
5-17-08 WORKOUT

BODY WEIGHT: 215

40 DEGREE HACK SQUAT
100 x 3
200 x 3
300 x 3

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1
190 x 1

PUSH UPS
1 x 30

PULL UPS
1 x 13

DIPS
1 x 20

REAR DELTOID REVERS PECK DECK
100 x 10

HAMMER STRENGTH FRONT PRESS
200 x 15

BENT OVER DUMBBELL ROW
60 x 10

SLED DRAGGING
4(45LB Plates) x 100ft

TREADMILL
20 minutes

SIT UPS
1 x 20

AB WHEEL
1 x 15

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

PLANK
1 minute

5-17-08 AB COASTER
http://a784.ac-images.myspacecdn.com/images01/63/l_1d8cb3780a70dc321c5afd23d44939c7.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

chris mason
05-18-2008, 09:06 PM
Your arms are looking HUGE JT!

Your curls are also very nice. How strict are they?

NASAKYCHAIRMAN
05-19-2008, 10:39 AM
Your arms are looking HUGE JT!

Your curls are also very nice. How strict are they?

I had to get a bigger bp shirt because of my arms:)

The 180 was competition strict, but the 190 I bent my knees too much.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
05-20-2008, 06:04 AM
5-19-08 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS
Bar x 15
135 2 x 10
225 x 3
315 x 1
405 5 sets x 3:strong:

PAUSE CLOSE GRIP BENCH PRESS
135 x 10
225 x 7
315 x 3
365 x 1
385 x 1
405 x 1

SKULLCRUSHERS
110 4 sets x 10

DIPS
1 x 20

BENT OVER DUMBBELL ROW
50 x 8
60 x 6
70 x 4
80 x 2

PULL UPS
1 x 10

HAMMER STRENGTH GROUND BASE JAMMER
2(45LB Plates) x 10

Great workout! I had to switch my workouts from Friday to Monday because I'll be out of town for the NASA Ky State Championship. I'm looking forward to the Ky State Championship because it's a great opportunity to give back to the Ky Pl Community. So, I'll be helping with unloading the truck, set-up, judging, spotting/loading,etc.

5-19-08 HAMMER STRENGTH GROUND BASE JAMMER
http://a884.ac-images.myspacecdn.com/images01/122/l_095a254946e7cae381cd5cfa28f1b783.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

jbrin0tk
05-20-2008, 02:43 PM
Sounds like fun! Great training, JT!

NASAKYCHAIRMAN
05-22-2008, 06:09 AM
BODY WEIGHT: 215

SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 8
60 x 6
70 x 4
80 x 2

STANDING BARBELL SHRUGS
135 x 10
225 x 8
275 x 6
295 x 4
315 x 4

ELITEFTS CHEST SUPPORT ROW
45 x 10
45 + 25 x 8
45 + 35 x 6
45 + 45 x 4
45 + 45 + 10 x 2

SLED DRAGGING
*Reverse Walking
4(45lb Plates) x 100 feet

PROWLER PUSHING SLED
2(45lb Plates) x 100 feet

SLED DRAGGING
3(45lb Plates) x 100 feet

AB COASTER
1 x 20

5-21-08 PROWLER PUSHING SLED
http://a607.ac-images.myspacecdn.com/images01/5/l_324d896599b04893532a23222f11d006.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
05-22-2008, 06:11 AM
Sounds like fun! Great training, JT!

Thanks a lot:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
05-27-2008, 08:39 AM
MEMORIAL DAY WORKOUT

BODY WEIGHT: 215

SEATED DUMBBELL BICEP CURL
40 4 sets x 12

SEATED DUMBBELL HAMMER CURL
40 4 sets x 12

LYING DUMBBELL PULLOVER
60 4 sets x 10

BENCH PRESS
225 x 20

SLED DRAGGING
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards

AB WHEEL
1 x 15

AB COASTER
1 x 20

SIT UPS
1 x 20

LEG RAISES
1 x 10

BACK EXTENSION
1 x 10

PLANK
1 minute

SIDE PLANK
20 sec each side

Well, over 3 hours unloading & set up on Friday evening, Then, 5 hours loading during the Ky meet and 3 hours loading the equipment back in the truck. I felt pretty good on Monday morning and decided to go workout.


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
05-31-2008, 05:18 AM
5-30-08 MAX EFFORT WORKOUT

BODY WEIGHT: 215

PAUSE 2-BOARD PRESS
135 x 10
225 x 1
315 x 1
405 x 1
545 x 1(NEW INZER RAGE X)

PAUSE 1-BOARD PRESS
555 x 1(NEW INZER RAGE X):thumbup:

PAUSE REVERSE BAND BENCH PRESS
405 x 1
545 x 1
565 x 1
585 x 1:strong:
405 x 17(P.R.)

Well, I was extremely happy with this workout because of the extracurriculum activity:) during the May 24 Ky State Championship. I used a bigger shirt because I have gained more muscle mass. The weight popped off the board very easy and lockout was easy too.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
GOT MAXIMUM MASS STACK?


5-30-08 PAUSE 585 REVERSE BAND BENCH PRESS
http://a19.ac-images.myspacecdn.com/images01/51/l_df824632f8ea5f550c3d57b68636d9e2.jpg

NASAKYCHAIRMAN
06-02-2008, 06:08 AM
5-31-08 AUX WORKOUT

BODY WEIGHT: 215

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1

LYING DUMBBELL PULL OVER
40 x 12
60 x 10
80 x 8

STANDING BARBELL SHRUGS
135 x 3
225 x 3
315 x 3

SEATED BARBELL FRONT PRESS
155 x 3
175 x 3
195 x 3

SLED DRAGGING
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards

SIT UPS
1 x 20

AB WHEEL
1 x 20

BACK EXTENSION
1 x 10

AB COASTER
1 x 20

PLANK
30 secs

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

fooz
06-02-2008, 07:23 AM
some really strong pressing you've got Big Willie. 405 x 17, is insane!

kingkong51
06-02-2008, 07:43 AM
Great Workouts JT

NASAKYCHAIRMAN
06-03-2008, 06:24 AM
some really strong pressing you've got Big Willie. 405 x 17, is insane!

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-03-2008, 06:25 AM
Great Workouts JT

Thanks a lot King Kong!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-03-2008, 06:25 AM
6-2-08 AUX WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
225 x 20

LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 8
60 x 6

STANDING CABLE TRICEP EXTENSION
200 3 sets x 10

SEATED DUMBBELL HAMMER CURLS
40 x 10
65 2 sets x 6

SEATED DUMBBELL PREACHER CURL
40 x 8
60 x 6
75 x 2

PULL UPS
1 x 10

PROWLER 2 PUSH SLED
2(45lb plates) x 50 yards
* Vertical Push(Grab the top bars & push)
2(45lb plates) x 50 yards
* Horizontal Push(Grab the bottom horizontal bars & push)

TREAD MILL
20 minutes

SLED DRAGGING
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards

The Prowler is great for:
* General conditioning
* All types of sled dragging
* Prowler pushes (push sled)
* Lower body strength and endurance
* faster strength gains
* better recovery


PROWLER 2 PUSH SLED
http://a400.ac-images.myspacecdn.com/images01/93/l_7abdcbadacbe1b2d000a776050602abf.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-07-2008, 04:58 AM
BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS
Bar x 10
135 x 3
225 x 3
315 x 3
405 3 sets x 3

PAUSE CLOSE GRIP BENCH PRESS
315 3 sets x 3

REVERSE BAND BENCH PRESS
405 x 15

CHEST SUPPORT ROW
4 sets & Pyramid the reps

I'm reducing my volume/weight because I compete in 2 weeks at the June 21-22 NASA USA NATIONALS in Lancaster, OH.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-09-2008, 06:36 AM
6-7-08 AUX WORKOUT

BODY WEIGHT: 215

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1(shocked)

STANDING E-Z BICEP CURL
70 x 3
110 x 1
160 x 1
180 x 1

SEATED PREACHER DUMBBELL CURL
40 x 10
50 x 10

VIPER ROPE CLIMB
3 sets x 102 feet
*each set 1 minute in length

SLED DRAGGING(5 total)
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards

PULL UPS
1 x 12

PUSH UPS
1 x 30

DIPS
1 x 20

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

6-7-08 VIPER ROPE CLIMB
http://a236.ac-images.myspacecdn.com/images01/93/l_9788df866ae9f24f78ed2112ca28d56b.jpg


I tried a new weight machine called the Viper Rope Climb. WOW!!! What a workout this machine provides! Definitely, gets the heart rate elevated, works the arm & back.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

fooz
06-09-2008, 07:09 AM
nice session, why'd you find the trap bar deadlift so shocking? I mean 405 is alot, but it's not like crazy ****.

kingkong51
06-09-2008, 10:05 AM
Nice Workout

NASAKYCHAIRMAN
06-10-2008, 06:31 AM
nice session, why'd you find the trap bar deadlift so shocking? I mean 405 is alot, but it's not like crazy ****.

It's meant as a joke because I get teased sometimes because I don't compete in full meets or train my legs.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-10-2008, 06:32 AM
Nice Workout

Thanks a lot King Kong:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-10-2008, 06:33 AM
6-9-08 AUX WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS
135 x 20
225 x 20

LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 10
60 x 7

SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 10

LYING DUMBBELL PULLOVER
60 x 10
80 x 10

PULL UP
1 x 12

ROPE CLIMBER
1 x 102 feet for 1 minute total

SLED DRAGGING
3(45lb plates + 25lb) x 70 yards
3(45lb plates + 25lb) x 70 yards
3(45lb plates + 25lb) x 70 yards

PROWLER 2 PUSH SLED
2(45lb plates) x 50 yards
2(45lb plates) x 50 yards

PULL UPS
1 x 12

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

kingkong51
06-10-2008, 07:33 AM
great workout

NASAKYCHAIRMAN
06-11-2008, 01:34 PM
great workout


Sled dragging in 90 degree heat with high humidity makes the workout really fun:)

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

AJ Roberts
06-11-2008, 02:57 PM
That rope climber looks brutal bro.

NASAKYCHAIRMAN
06-14-2008, 05:00 AM
That rope climber looks brutal bro.

Definitely, it's brutal, but great GPP workout:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
06-14-2008, 05:01 AM
6-13-08 MAX EFFORT WORKOUT

BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 20
135 x 12
185 x 10
225 x 8
275 x 6
315 x 3
365 x 3
405 x 3

LYING DECLINE TRICEP EXTENSION
125 4 sets x 8

CHEST SUPPORT ROW
4 sets & pyramid the reps

This is my last Heavy workout before the June 21-22 NASA USA NATIONALS in Lancaster, OH.:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-16-2008, 06:58 AM
6-14-08 AUX WORKOUT

BODY WEIGHT: 215

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
355 x 1
405 x 2

E-Z PREACHER CURL
125 x 7

PULL UPS
1 x 12

VIPER ROPE CLIMB
1 minute x 102 feet

SLED DRAGGING
3(45lb plate)+ 25lb plate x 70 yards
3(45lb plate) + 25lb plate x 70 yards
3(45lb plate)+ 2(25lb plate) x 70 yards
3(45lb plate) + 2(25lb plate) x 70 yards
3(45lb plate) + 2(25lb plate) x 70 yards

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

Well, looking forward to the June 21-22 NASA USA NATIONALS in Lancaster,OH.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

Eric Downey
06-16-2008, 07:39 AM
JT brother you are a seriously strong guy. 80lbs curls wow, but looking at your workouts and correct me is im wrong you have a 475 raw bench in comp but yet youve never bench 600+ in a meet. I cant be your training your plenty strong enough your just not getting any thing from the shirt. Maybe its to loose or something. Have you considered the phenom. All the big boys have went to it. Rob, Ryan, and Tiny and having great success with it. Please dont take offence to this next comment but does the weight scare you or intimidate you in some way? Isit your training partners not pushing you enough. Get it going man you to strong to be held back by what ever it is. Just doesnt make since.

Also why only one sets of pull ups?

NASAKYCHAIRMAN
06-17-2008, 06:27 AM
JT brother you are a seriously strong guy. 80lbs curls wow, but looking at your workouts and correct me is im wrong you have a 475 raw bench in comp but yet youve never bench 600+ in a meet. I cant be your training your plenty strong enough your just not getting any thing from the shirt. Maybe its to loose or something. Have you considered the phenom. All the big boys have went to it. Rob, Ryan, and Tiny and having great success with it. Please dont take offence to this next comment but does the weight scare you or intimidate you in some way? Isit your training partners not pushing you enough. Get it going man you to strong to be held back by what ever it is. Just doesnt make since.

Also why only one sets of pull ups?

I never get offended when a fellow lifter is trying to help me get stronger. The weight doesn't intimidate, but I just miss big attempts at lockout in 2007. I hope to change it around in 2008. The single-ply Rage X works great for me. I just have to perform better on the platform in a NASA & USAPL bp meet.

I have four meets coming up in 2008:
June NASA USA NATIONALS in OH
July NASA WV OPEN CHAMPIONSHIP in WV
August USAPL BP NATIONALS in NC
Nov ???

Also, I do one sets because I'm moving from one exercise to the next sometimes.

Thanks for the input:thumbup:

TRAIN HARD
"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

Eric Downey
06-17-2008, 08:03 AM
Tighter sleeves helped my lock out as well as high end band tension in a smith machine.

NASAKYCHAIRMAN
06-18-2008, 08:35 AM
6-16-08 AUX WORKOUT

BODY WEIGHT: 215

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

PULL UPS
1 x 12

SEATED DUMBBELL HAMMER CURLS
40 x 12

VIPER ROPE CLIMBER
1 minute x 102 feet

TREADMILL
30 minutes

AB WHEEL
1 x 20

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

Finally, my last workout before the June 21-22 NASA USA NATIONALS in Lancaster, OH.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-23-2008, 06:48 AM
Body weight: 221
1st attempt: 451(unequipped)
2nd attempt: 556(single-ply Inzer Rage X)
*Outstanding bp lifter award & 1st place in the open

I competed @ the JUNE 22, 2008 NASA USA NATIONALS in Lancaster, OH. Saturday evening I weighed 223, but Sunday morning I weighed 221. So, I didn't make the 220 class, but I will next time. The goal was to do two attempts & rest and get ready for the July 12 NASA WV OPEN in Ravenswood, WV. I accomplished my goal, but I was attempted to switch to a tighter shirt & go for 605. The video will be uploaded sometime this week.

Thank you INZER ADVANCE DESIGNS, ATLARGE NUTRITION, BMF SPORTS, USP LABS & ADRENALINE GEAR for your great support!

http://a836.ac-images.myspacecdn.com/images01/87/l_e35d4bd622cfda8c14a1edf4ca8e6bab.jpg


http://a608.ac-images.myspacecdn.com/images01/122/l_d6164ba4f8f84ba23b570966468b552f.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-24-2008, 05:53 AM
This is my 2nd attempt of 556lbs @ body weight of 221 in a single-ply Inzer Rage X.

cWm0yvwqTLQ

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-25-2008, 06:45 AM
6-23-08 AUX WORKOUT

BODY WEIGHT: 221

FLAT BARBELL BENCH PRESS
Bar 2 x 20
135 2 x 20

SEATED PEC FLY
130 2 x 12

MACHINE TRICEP EXTENSION
40 x 15
65 x 15

CABLE PREACHER CURL
40 x 10
60 x 10

PULL UPS
1 x 12

VIPER ROPE CLIMBER
1 minute x 100 feet

SLED DRAGGING
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards

PULL UPS
1 x 12

VIPER ROPE CLIMBER
1 minute x 100 feet

TREADMILL
10 minutes

AB WHEEL
1 x 20

BACK EXTENSION
1 x 10

Well, I got my pump on & I am feeling pretty good. So, I am getting ready the July 12 NASA WV OPEN CHAMPIONSHIP.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
06-30-2008, 07:53 AM
6-27-08 WORKOUT

BODY WEIGHT: 221

PAUSE FLOOR PRESS
135 x 10
225 x 7
315 x 3
405 x 1

DECLINE BENCH PRESS WITH THE FAT BAR
140 x 10
230 x 7
320 x 3
410 x 1

DECLINE SKULLCRUSHER
110 4 sets x 8

CHEST SUPPORT ROW
4 sets

Well, I used reduced weight because I competed last weekend in OH.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-01-2008, 07:32 AM
6-30-08 AUX WORKOUT

BODY WEIGHT: 221

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
355 x 1
405 x 1

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 20
185 x 15
225 x 10

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1

SEATED HAMMER STRENGTH FRONT PRESS
100 x 15
200 x 12

PULL UPS
1 x 12

PUSH UPS
1 x 30

DIPS
1 x 20

SEATED REAR DELTOID PECK DECK
100 x 10

SEATED TRICEP PRESS
165 x 12
205 x 10
245 x 10

SEATED VIPER ROPE CLIMBER
1 minute x 100 feet

TREAD MILL
20 minutes

AB WHEEL
1 x 20

BACK EXTENSION
1 x 15

Well, I compete next Saturday in WV. Time flies by when you have fun:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-05-2008, 06:27 AM
4th OF JULY WORKOUT

BODY WEIGHT: 221

PAUSE 5-BOARD PRESS
135 x 10
225 x 8
315 x 6
405 x 3
495 x 3
515 x 3

PAUSE DUMBBELL BENCH PRESS
70 x 10
90 x 8
100 x 6
110 x 4

SEATED TRICEP PRESS
180 x 10
210 x 10
250 x 10
285 x 10

CABLE LAT PULL DOWN
4 sets

Well, this is my last heavy workout before the July 12 NASA WV OPEN CHAMPIONSHIP.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

Willie
07-05-2008, 01:57 PM
Well, if you're "Big Willie" I guess that makes me "Little Willie" :hello:

Awesome!

strongkid963
07-05-2008, 05:50 PM
you ever tried reverse band bench? I am thinking of getting some bands for that.

NASAKYCHAIRMAN
07-07-2008, 06:54 AM
Well, if you're "Big Willie" I guess that makes me "Little Willie" :hello:

Awesome!



:hello::hello::)

Thanks lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
07-07-2008, 06:56 AM
you ever tried reverse band bench? I am thinking of getting some bands for that.

I use reverse band bp press. It has helped my lockout and handle heavier weights.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
07-07-2008, 06:56 AM
7-5-08 AUX WORKOUT

BODY WEIGHT: 221

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
405 x 1

REVERSE HYPER
100 x 10
150 x 8
200 x 4

PULL UPS
1 x 12

DUMBBELL PREACHER CURL
40 x 10
60 x 5

TREADMILL
20 minutes

AB WHEEL
1 x 15

STANDING DUMBBELL SIDE BENDS
60 x 10
80 x 8

VIPER ROPE CLIMBER
1 minute x 100 feet

BACK EXTENSION
1 x 15

SIT UPS
1 x 20

PLANK
1 minute

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-08-2008, 06:45 AM
7-7-08 AUX WORKOUT

BODY WEIGHT: 221

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 10

SEATED DUMBBELL HAMMER CURLS
40 x 10
50 x 10

PULL UPS
1 x 15(PR)(grin)

SEATED REAR DELTOID REVERSE PECK DECK
100 x 10

SLED DRAGGING
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards

TREADMILL
20 minutes

AB WHEEL
1 x 20

STANDING DUMBBELL LATERAL BEND
60 x 10
80 x 10

BACK EXTENSION
1 x 10

SIT UPS
1 x 20

Finally, my last workout before the July 12 NASA WV OPEN CHAMPIONSHIP. It's going to feel good having the rest of the week off:thumbup:

My attempt goals:
1st: 461
2nd: 565(Inzer Rage X)
3rd: 605(Inzer Rage X)

Should be an interesting weekend!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

kingkong51
07-08-2008, 12:43 PM
Great Job and congrats at the meet

NASAKYCHAIRMAN
07-14-2008, 06:38 AM
The results are not what I expected, but I had an unbelievable time & learned from my mistakes!

NASA WV OPEN CHAMPIONSHIP
Body weight: 218
1st attempt: 462
2nd attempt: 562(miss)
3rd attempt: 562(miss)

Well, I learned what probably caused me to miss my attempts. I competed 3 weeks earlier and I woke up @ 4:30 a.m. and drove 3 hours to the meet. I just didn't have the strength on the bp platform as I did 3 weeks earlier. So, I won't be doing meets so close together and no early morning drive to meets again:)

The great part of the meet is the whole helping & uplifting environment that I always enjoy being a part of. No hating, bashing or negative attacks as you see sometimes on line(training forums) The crowd and lifters cheering everybody on. Lifters helping and supporting each other. Lifters helping each other put on equipment. I helped back spot during the squat flight, load during the deadlift flight and load equipment in the trailer. It's great helping at a powerlifting meet. Also, the meet director provided free double cheese burger for the lifters.

So, I felt great during the 3 hour drive back home and looking forward to my next meet. I'm going to deload for the next 2 weeks and start back hitting it hard again.

Thank you Inzer, AtLarge Nutrition, BMF Sports, USP Labs and Adrenaline Gear for your great support:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

kingkong51
07-14-2008, 09:01 AM
glad u enjoyed yourself

NASAKYCHAIRMAN
07-15-2008, 07:31 AM
glad u enjoyed yourself

I had an awesome time helping & uplifting the lifters:thumbup:

Thanks a lot,

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
07-15-2008, 07:31 AM
7-14-08 AUX WORKOUT

BODY WEIGHT: 218

SLED DRAGGING
4(45pd plates) x 50 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards

STANDING DUMBBELL SIDE BENDS
80 x 20
90 x 18

AB WHEEL
1 x 20

BACK EXTENSION
1 x 15

SIT UPS
1 x 25

AB COASTER
1 x 20

TREADMILL
20 minutes

VIPER ROPE CLIMBER
1 minute x 102 feet

Felt great to get back in the gym & do some sled dragging. I'm going to go light on the bench press for the next two weeks and plan to go heavy on August 1st.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-19-2008, 05:18 AM
7-18-08 MAX EFFORT WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
225 x 10
295 5 x 5(1 minute rest)(shocked)

PAUSE INCLINE BENCH PRESS
135 x 10
185 x 8
225 x 6
275 x 4

PAUSE DECLINE BENCH PRESS
135 x 10
225 x 8
275 x 6
315 x 4

DECLINE SKULLCRUSHERS
125 4 x 10

Well, I compete last weekend. So, I'm still going light this week & next week. Then, I plan to do heavy reverse band board press & shirt on August 1st.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-21-2008, 06:54 AM
7-19-08 AUX WORKOUT

BODY WEIGHT: 218

TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
405 x 1

LEG CURL
100 x 10
115 x 8
130 x 6
145 x 4

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

SLED DRAGGING
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards

PROWLER 2 PUSH SLED
3(45lb plates) x 50 yards

STANDING DUMBBELL SIDE BENDS
80 x 20

SIT UPS
1 x 25

Gotta love sled dragging in 92 degree weather:)

TRAIN HARD

"BIG WILLIE" J.T HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-23-2008, 07:28 AM
7-21-08 AUX WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
135 x 10
185 x 10
225 x 10
315 5 x 5(1 minute rest)

DIPS
1 x 25

PULL UPS
1 x 10

SEATED TRICEP PRESS
165 x 10
205 x 10
245 x 10
285 x 10

SEATED DUMBBELL PREACHER
50 x 10

CHEST SUPPORT
2 sets

SEATED HAMMER STRENGTH FRONT PRESS
200 x 10

TREAD MILL
20 minutes

SIT UPS
1 x 25

BACK EXTENSION
1 x 10

Two more light bench press workouts. Then, I finally get to go Heavy on August 1st & August 8:) I plan to do Heavy Reverse Band bp with boards on August 1st and shirt work on August 8. The heaviest weight I ever had in my hand is 635. I'm looking to blow that away by 50 pounds.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-28-2008, 07:53 AM
7-25-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 10
185 x 10
295 5 x 5(1 minute rest)

PAUSE DUMBBELL BENCH PRESS
70 x 10
90 x 8
110 x 6
130 x 4

SEATED TRICEP PRESS
225 x 10
245 x 8
265 x 6
285 x 4
CHEST SUPPORT ROW
4 sets

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
07-29-2008, 08:17 AM
7-28-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar 2 x 20
135 x 10
185 x 10
225 x 10
315 5 x 5(1 minute rest)

PULL UP
1 x 15

STANDING E-Z BICEP CURL
120 x 1
140 x 1
160 x 1
180 x 1
190 x 1

TREAD MILL
20 minutes

SIT UPS
1 x 25

AB COASTER
1 x 25

BACK EXTENSION
1 x 10

Finally, I get to go heavy this Friday! I'm looking forward to doing reverse band bench press:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-02-2008, 05:05 AM
8-1-08 REVERSE BAND BENCH PRESS

BODY WEIGHT: 218

REVERSE BAND BENCH PRESS
405 x 6
495 x 3
545 x 1
565 x 1
585 x 1
605 x 1

3-BOARD REVERSE BAND BENCH PRESS
655 x 1(PR):strong:
675 x 1(PR):strong:

CHEST SUPPORT ROW
4 sets

The most weight I ever trained with was 635. I was on fire after having 655 & 675 in my hand. The videos will probably be loaded in two weeks.

655 POUND 3-BOARD REVERSE BAND BENCH PRESS
http://a534.ac-images.myspacecdn.com/images01/28/l_5f1e9b899ed7fb6370a613f7fee5129d.jpg

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-05-2008, 10:44 AM
BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
135 2 x 10
185 x 10
205 x 10
225 x 10

SEATED PEC FLY
125 x 12
145 x 12
165 x 12

SEATED TRICEP PRESS
165 x 10
205 x 10
245 x 10
285 x 10

SEATED FRONT PRESS
100 x 15
200 x 10

E-Z PREACHER CURL
110 x 6

PULL UPS
1 x 10

SLED DRAGGING
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

Well, I did a light chest workout to get some blood flowing to help with recuperation. I'm still feeling the affects from the 675 Reverse Band Bench press. I felt really great after the sled dragging.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-16-2008, 06:51 AM
8-8-08 WORKOUT

BODY WEIGHT: 218

PAUSE 3-BOARD PRESS
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1

DECLINE SKULLCRUSHERS
125 3 x 10

CHEST SUPPORT ROW
4 sets

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

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

NASAKYCHAIRMAN
08-18-2008, 06:23 AM
8-16-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 1
315 x 1
405 x 3
435 x 3
405 x 3

DIPS + DUMBBELLS
150lb x 3

CHEST SUPPORT ROW
4 sets

PULL UPS
1 x 10

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

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

Great workout!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-19-2008, 05:55 AM
8-18-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar 2 x 20
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

SEATED TRICEP PRESS
285 3 x 10

SEATED HAMMER STRENGTH FRONT PRESS
100 x 20
200 x 10

CHEST SUPPORT ROW
4 sets

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

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-19-2008, 12:40 PM
655 REVERSE BAND BENCH PRESS OFF A 3-BOARD
9I-bfmjfmH4

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

jbrin0tk
08-19-2008, 10:01 PM
That is some insane sled dragging, JT! 7 plates! And great work on the rev. band 3 board press!

NASAKYCHAIRMAN
08-20-2008, 06:32 AM
675 REVERSE BAND BENCH PRESS OFF A 3-BOARD
5Ft9L0IMd-E

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-20-2008, 07:31 AM
That is some insane sled dragging, JT! 7 plates! And great work on the rev. band 3 board press!

I'm not a big squatter or deadlifter. So, I like to go heavy on the sled dragging to increase my leg strength.

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-23-2008, 05:23 AM
8-22-08 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
315 5 x 5(1 minute rest)

INCLINE BENCH PRESS
135 x 10
225 x 7
275 x 4
315 x 5

BENT OVER BARBELL ROWS
135 x 10
185 x 7
205 x 5
225 x 3

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

Joe Black
08-23-2008, 05:25 AM
Great videos!

Good job JT!! :)

NASAKYCHAIRMAN
08-25-2008, 06:29 AM
Great videos!

Good job JT!! :)

Thanks a lot Daniel!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
08-25-2008, 06:29 AM
8-23-08 WORKOUT

BODY WEIGHT:

HACK SQUAT
100 x 3
200 x 3
300 x 3

REVERSE HYPER
100 3 x 10

STANDING CALF RAISE
100 x 10
200 x 8
300 x 6

PULL UPS
1 x 12

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

VIPER ROPE CLIMBER
1 min x 105 feet

STANDING DUMBBELL SIDE BEND
80 x 10

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

SIT UPS
1 x 25

BACK EXTENSION
1 x 10

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
08-26-2008, 11:26 AM
8-25-08 WORKOUT

BODY WEIGHT: 218

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

SEATED DUMBBELL HAMMER CURLS
30 x 12
40 x 8
50 x 6

PULL UPS
1 x 16(PR)
1 x 12
1 x 10

VIPER ROPE CLIMBER
1 minute x 103 feet

STAIR CLIMBER
20 minutes x 44 floors

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

This is my last workout before the meet this Sunday!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

NASAKYCHAIRMAN
09-02-2008, 05:55 AM
I had a great time competing at the 8-31-08 usapl bp nationals. My goal was to was to set a bp pr and I accomplishment that. The 220 open class had 13 lifters. I went for the win on my 3rd attempt because Tim already had 600 on the board and the rest of the lifters were trying over 600 too. Tim did a great job bp 642. I missed 611 right in the middle of the lift. So, I got a 4 place medal in the open, gold in the lifetime drug-free and a gold in the unequipped.

My attempts:
462x:thumbup:
562x:thumbup:
611x :cry:

Thank you AtLarge Nutrition for the great supplements:clap::thumbup: Also, thank you Jim Ray for putting on my 2 bp shirts.

463 OPENER
OF5lY2rIwII

562 BENCH PRESS IN AN INZER RAGE X
25JMGSB7Xbs

611 BP MISS
Y0h4zAkzzqM

AWARDS
http://a504.ac-images.myspacecdn.com/images01/119/l_e6576cd5d8e14872f463cad700f3762f.jpg

TOP 5 IN THE 220 OPEN CLASS
http://a624.ac-images.myspacecdn.com/images01/53/l_eb2e085fe95ffcedefee797537669627.jpg

ROBERT VICK, J.T. HALL & JASON JACKSON
http://a127.ac-images.myspacecdn.com/images01/38/l_dd234836c8cbd2214dcfbb74001be136.jpg


TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

NASAKYCHAIRMAN
09-07-2008, 11:31 AM
9-5-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
135 2 x 12
185 x 10
205 x 8
315 5 x 5(1 min rest)

INCLINE BENCH PRESS
135 x 10
225 x 8
275 x 6
315 x 4

STANDING CABLE TRICEP EXTENSION
195 4 x 10

LYING DUMBBELL PULLOVER
60 x 10
80 x 8
100 x 6
120 x 3

Felt great to get back in the gym again!

NASAKYCHAIRMAN
09-08-2008, 06:03 AM
9-6-08 WORKOUT

BODY WEIGHT: 219

HACK SQUAT
100 x 3
200 x 3
300 x 3

REVERSE HYPER
100 x 10
150 x 8
200 x 6

BENT OVER BARBELL ROWS
135 x 10
185 x 8
205 x 6
225 x 4

T-BAR ROWS
1(45lb) plate x 10
2(45lb) plate x 8
3(45lb) plate x 6
4(45lb) plate x 4

PULL UPS
4 x 10

SLED DRAGGING
4(45lb) plate x 50 yards
5(45lb) plate x 50 yards
6(45lb) plate x 50 yards

NASAKYCHAIRMAN
09-09-2008, 06:06 AM
9-8-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
185 x 10
225 x 8
315 5 x 5(1 min rest)

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

CHEST SUPPORT ROW
4 sets

STANDING SINGLE-ARM DUMBBELL SHOULDER PRESS
50 x 10
65 x 8
75 x 6
85 x 4

PULL UPS
1 x 12

TREAD MILL
15 mins

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

AB COASTER
1 x 20

NASAKYCHAIRMAN
09-10-2008, 06:09 AM
PICTURES OF MY COMPETITION LIFT FROM THE 8-31-08 USAPL BP NATIONALS IN NC

611LB BP MISS ATTEMPT IN AN INZER RAGE X
http://a845.ac-images.myspacecdn.com/images01/44/l_2bdfde4a3602a39b56f49dd6509a5b04.jpg

562LB BENCH PRESS IN AN INZER RAGE X
http://a318.ac-images.myspacecdn.com/images01/86/l_cddb6b533d1f2cb0806fe93a76f331e5.jpg

463 OPENING ATTEMPT
http://a480.ac-images.myspacecdn.com/images01/16/l_49cdce874276d8812d44f8697cca4c9f.jpg

NASAKYCHAIRMAN
09-15-2008, 08:29 AM
9-12-08 WORKOUT

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 12
185 x 10
225 x 7
315 5 x 5(1 minute rest)

PAUSE CLOSE GRIP BENCH PRESS
135 x 10
225 x 8
275 x 6
315 x 4
365 x 2

BENT OVER BARBELL ROWS
135 x 10
185 x 8
205 x 6
225 x 6(PR!)

T-BAR ROWS
2(45lb plate) x 8
3(45lb plate) x 6
4(45lb plate) x 4(PR!)
4(45lb plate + 25lb plate) x 5(PR!)

PULL UPS
3 x 10
1 x 6

WOW!!! A great workout with PR!!!

NASAKYCHAIRMAN
09-16-2008, 06:28 AM
9-15-08 WORKOUT

FLAT BARBELL BENCH PRESS
135 2 x 12
185 x 10
225 x 8
315 5 x 5(1 min rest)

HACK SQUAT
100 x 3
200 x 3
300 x 3

REVERSE HYPER
100 x 8
200 x 6
300 x 4

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

LYING DUMBBELL PULLOVER
70 x 8
90 x 6
110 x 3

PULL UPS
2 x 12

Another Personal record!! I'm excited about this Friday Max Effort Day!!

NASAKYCHAIRMAN
09-22-2008, 06:05 AM
9-19-08 WORKOUT

BODY WEIGHT: 219

REVERSE BAND BENCH PRESS OFF A 3-BOARD
315 x 8
405 x 6
495 x 1
585 x 1
680 x 1(PR)
690 x X
700 x X

REVERSE BAND PULL DOWN
4 x 10

NASAKYCHAIRMAN
09-23-2008, 05:52 AM
9-22-08 WORKOUT

BODY WEIGHT: 219

HACK SQUAT
100 x 3
200 x 3
300 x 3

REVERSE HYPER
100 x 8
200 x 5
300 x 3

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 10
315 x 3
365 x 3
405 3 x 3

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1
205 x 1

T-BAR ROWS
2(45lb plate) x 8
3(45lb plate) x 5
4(45lb plate) x 3
5(45lb plate) x 2(PR)

Another great workout!!

NASAKYCHAIRMAN
09-29-2008, 06:01 AM
9-26-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 8
315 5 x 5(1 minute rest)

PAUSE DUMBBELL INCLINE BENCH PRESS
50 x 10
70 x 8
90 x 8
120 x 5(PR)

DECLINE SKULLCRUSHER
125 4 x 8

BENT OVER BARBELL ROW
135 x 8
185 x 6
225 x 3
275 x 2(PR)


9-26-08 MEAL PLAN

1st meal
Protein shake with milk

2nd meal
8 boiled eggs(6 white + 2 whole)

3rd meal
Spaghetti with meatballs and peach

4th meal
Salmon and raisins

5th meal
Protein shake with H20

6th meal
Spaghetti with meatballs

I thought I would add a section about what I eat on my training days!

NASAKYCHAIRMAN
09-29-2008, 06:16 AM
9-27-08 WORKOUT

BODY WEIGHT: 219

SQUAT
Bar x 3
135 x 1
225 x 1
275 x 1
295 x 1

REVERSE HYPER
100 x 8
200 x 5
300 x 3

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
185 x 1
205 x 1

BENT OVER T-BAR ROW
2(45lb plate) x 8
3(45lb plate) x 6
4(45lb plate) x 4
5(45lb plate) + 5lb x 2(PR)

SINGLE-ARM STANDING DUMBBELL SHOULDER PRESS
60 x 8
80 x 6
100 x x(PR)

SLED DRAGGING
4(45lb plate) x 50 yards
5(45lb plate) x 50 yards
6(45lb plate) x 50 yards

SIT UPS
1 x 20

BACK EXTENSION
1 x 10


9-27-08 MEAL PLAN
1st meal
Protein shake with milk

2nd meal
Oatmeal + green tea

3rd meal
Pork chop, mash potatoes and shell/cheese

4th meal
Protein shake with milk

5th meal
Protein shake with H20

6th meal
Chicken Alfredo, salad and bread sticks

7th meal
Hoagie sandwich

NASAKYCHAIRMAN
09-30-2008, 06:20 AM
9-29-08 WORKOUT

BODY WEIGHT: 219

PULL UPS + DUMBBELL
50 x 3
70 x 3
90 x 2
110 x 1(PR)

BENT OVER BARBELL ROW
Bar x 3
135 x 3
225 x 3
295 x 2(PR)

SEATED CABLE LAT PULLDOWN
120 x 8
160 x 6
200 x 4
240 x 2

BENT OVER T-BAR ROW
2(45lb plate) x 6
3(45lb plate) x 5
4(45lb plate) x 4
5(45lb plate) x 3(PR)

SEATED HAMMER DUMBBELL CURL
40 x 10
50 x 8

LIFE FITNESS WEIGHTED AB CRUNCH
105 x 12
145 x 8
185 x 6

TREADMILL
20 minutes

9-29-08 MEAL PLAN
1st meal
Protein shake + milk

2nd meal
Tuna fish & salmon

3rd meal
Yogurt and raisins

4th meal
Pork chop, mash potato, shell/cheese and a banana

5th meal
Yogurt and a banana

6th meal
Protein shake and 2 bananas

7th meal
Grilled chicken sandwich

8th meal
Yogurt and a banana

NASAKYCHAIRMAN
10-05-2008, 12:58 PM
10-3-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 3
315 x 3
405 x 3
445 x 3(PR)
455 x 3(PR)

DIPS + DUMBBELL
75 x 3
100 x 3
120 x 3
150 x 3

BENT OVER BARBELL ROW
135 x 3
225 x 3
315 x 1(PR)
225 x 5


10-3-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish and a banana
3rd meal
Yogurt and a banana
4th meal
Turkey, bacon club sandwich and raisins
5th meal
Salmon and a banana
6th meal
Protein shake with H20
7th meal
Protein shake with H20
8th meal
Grilled chicken sandwhich
9th meal
Protein shake with milk

OMG!!! What a workout!! I was pumped after the 455 x 3. I did video record the Bp PR. Hopefully, I'll get the videos loaded this month sometime.

NASAKYCHAIRMAN
10-06-2008, 06:50 AM
10-4-08 WORKOUT

BODY WEIGHT: 219

SQUAT
135 x 3
225 x1
275 x 1
295 x 1
315 x 1

REVERSE HYPER
100 x 5
200 x 3
300 x 3

STANDING DUMBBELL SIDE BEND
60 x 10
80 x 8
95 x 3


10-4-08 MEAL PLAN
1st meal
Protein shake + milk
2nd meal
Scrambled eggs, sausage, biscuit & gravy, green tea and 100% orange juice
*Men Christian Breakfast/meeting
3rd meal
Yogurt and a banana
4th meal
Baked chicken quarter and a banana
5th meal
Protein shake with H20 and a banana
6th meal
Protein shake with H20 and a banana
7th meal
Spaghetti with meatballs
8th meal
Yogurt and a banana

NASAKYCHAIRMAN
10-07-2008, 06:22 AM
10-6-08 WORKOUT

BODY WEIGHT: 219

BENT OVER BARBELL ROW
Bar x 10
135 x 5
225 3 x 8

PULL UPS
3 x 10

STANDING DUMBBELL SHRUGS
75 3 x 16

FALSE GRIP BENT OVER BARBELL ROW
135 2 x 12

STANDING DUMBBELL SIDE BEND
70 x 8
80 x 6
90 x 4

TREADMILL
10 mins

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

10-6-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Yogurt, banana and green tea
3rd meal
Tuna fish and a banana
4th meal
Bake chicken quarter and spaghetti
5th meal
Salmon, banana and yogurt
6th meal
Protein shake with H20
7th meal
Grilled chicken sandwich and a banana

NASAKYCHAIRMAN
10-09-2008, 07:21 AM
10-8-08 WORKOUT

BODY WEIGHT: 219

PAUSE FLOOR PRESS WITH THE FOOTBALL BAR
Bar(90lbs) x 12
180 x 8
270 x 7
360 x 3
450 x 1

SEATED CABLE LAT PULLDOWN
120 x 10
160 x 7
200 x 4
240 x 2

SEATED TRICEP PRESS DOWN
285 4 x 8

REVERSE HYPER
100 x 5
200 x 3
300 x 2

SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 10
60 x 8

LIFE FITNESS AB CRUNCH
150 3 x 8

STAIR MASTER
10 mins

10-8-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Yogurt and a banana
3rd meal
Tuna fish
4th meal
Turkey club sandwich and a banana
5th meal
Protein shake with H20 and a banana
6th meal
Protein shake with H20
7th meal
Grilled Chicken sandwich

NASAKYCHAIRMAN
10-14-2008, 06:29 AM
10-3-08 455 x 3 BENCH PRESS WORKOUT(PR)
k1QxThWqndM

NASAKYCHAIRMAN
10-15-2008, 05:38 AM
10-13-08 WORKOUT

BODY WEIGHT: 219

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
Bar(90) x 12
180 x 10
270 x 8
360 x 5
450 x 1

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 5 x 10

SEATED CABLE ROW
120 x 10
150 x 8
195 x 6
240 x 3

STAIR MASTER
20 mins

STANDING DUMBBELL SIDE BEND
70 x 10
80 x 8

LIFE FITNESS AB CRUNCH
165 x 10
185 x 10
205 x 6


10-13-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes, over easy eggs and turkey sausage
3rd meal
Baked chicken breast
4th meal
Tuna fish and 2 bananas
5th meal
Protein shake with milk
6th meal
Protein shake with H20 and 2 bananas
7th meal
Turkey sandwich

NASAKYCHAIRMAN
10-16-2008, 07:01 AM
10-15-08 WORKOUT

BODY WEIGHT: 219

STANDING EZ BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1

BENT OVER BARBELL ROW
225 4 x 10

WIDE GRIP PULL UPS
2 x 10
1 x 7

STANDING DUMBBELL SHRUGS
100 3 x 16

FALSE GRIP BENT OVER ROWS
135 2 x 12

LIFE FITNESS AB CRUNCH
205 x 5

STANDING DUMBBELL SIDE BEND
80 x 10

AB COASTER
40 x 20

BACK EXTENSION
1 x 10

10-15-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish, banana, yogurt and green tea
3rd meal
Baked chicken leg quarter and a banana
4th meal
Baked chicken leg quarter and a banana
5th meal
yogurt and green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Grilled chicken sandwich

parabellum
10-18-2008, 09:13 PM
Nice work Willie

NASAKYCHAIRMAN
10-21-2008, 07:31 AM
10-20-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
225 x 6
315 5 x 5(1 min rest)

DECLINE BENCH PRESS
275 x 5
315 x 5

LYING DUMBBELL TRICEP EXTENSION
40 4 x 10

STANDING REVERSE REAR DELTOID CABLE CROSS ROW
45 x 10
75 x 10
105 x 10
135 x 10
165 x 10

STANDING STAIR MASTER
20 min


10-20-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Salmon, yogurt and green tea
3rd meal
grilled chicken breast and a banana
4th meal
grilled chicken breast and a banana
5th meal
Protein shake with milk and a banana
6th meal
Protein shake with H20 and 2 bananas
7th meal
Grilled chicken sandwich


Well, it felt good to get back in the gym. I went light because I had to load(4 hrs) the entire NASA KY Regional Championship. I enjoy giving back to the Great BlueGrass State!

My next bp competition is the NOV 8 NASA WV REGIONAL CHAMPIONSHIP at Ravenswood, WV. So, my last heavy workout will be this Friday.

NASAKYCHAIRMAN
10-27-2008, 12:41 PM
10-24-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 3
315 x 3
405 3 x 3

REVERSE BAND BENCH PRESS
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1

SEATED OVERHEAD TRICEP EXTENSION
250 4 x 10

10-24-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish and a banana
3rd meal
Yogurt and a banana
4th meal
Chicken, black bean, rice burrito from Qdoba
5th meal
Chicken, black bean, rice burrito from Qdoba
6th meal
Protein shake with milk
7th meal
Protein shake with H20
9th meal
Chicken Breast

Well, I was disappointed with my workout because my strength is down about 10% due to the fact that I'm not recovered from loading the entire Ky Regional meet. I thought about not competing at the Nov 8 WV Regional Championship, but I changed my mind because it's not just about competing on the platform for me. It's another great opportunity to give back to the pl community by helping with judging,etc.

NASAKYCHAIRMAN
10-27-2008, 01:05 PM
10-25-08 WORKOUT

BODY WEIGHT: 219

STANDING E-Z BICEP CURL
Bar x 20
110 x 1
160 x 1
180 x 1

SQUAT
Bar x 5
135 x 1
225 x 1
275 x 1
295 x 1
315 x 1

RACK PULLS
315 x 5

SEATED CABLE ROW
150 4 x 10

SEATED CABLE LAT PULLDOWN
140 4 x 12

REVERSE REAR DELTOID PECK DECK
50 4 x 12

STAIR MASTER
20 mins

10-25-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Protein bar and a apple
3rd meal
8 boiled eggs(6 white & 2 whole)
4th meal
Yogurt and raisins
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Meatloaf and mashed potatoes
8th meal
Protein bar and a apple

Pete22
10-27-2008, 01:14 PM
Your raw benching is very impressive. Out of curiosity, have you ever competed full-power?

NASAKYCHAIRMAN
10-28-2008, 07:02 AM
10-27-08

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
185 x 10
225 x 10
315 x 10

SEATED TRICEP PRESS
285 3 x 8

PULL UPS
3 x 10

10-27-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish, banana and green tea
3rd meal
baked chicken breast
4th meal
baked chicken breast, banana and green tea
5th meal
Protein bar and yogurt
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Grilled chicken sandwich

Another disappointing workout because I have a bad chest cold. So, I'm taking maximum strength Mucinex + cough. I can't remember the last time I had back to back bad workouts. I compete next Saturday and it' time for a miracle!

NASAKYCHAIRMAN
10-28-2008, 07:03 AM
Your raw benching is very impressive. Out of curiosity, have you ever competed full-power?

I have never competed in full pl meets. I'm a bench specialist, but I do compete in curl competitions too.

Thanks a lot!!

NASAKYCHAIRMAN
11-02-2008, 10:58 AM
10-31-08

BODY WEIGHT: 219

PAUSE FLOOR PRESS
Bar x 20
135 x 12
185 x 10
225 x 8
275 x 6
315 x 3
365 x 3
405 x 3
425 x 3

BENT OVER BARBELL ROW
135 x 10
185 x 8
225 x 6
275 x 3
315 x 1

10-31-08 HALLOWEEN MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Yogurt, 2 bananas and green tea
3rd meal
Chicken strips, chicken & dumplings,devil eggs, cookie and slice of cake
4th meal
Meat pizza and a banana
5th meal
protein shake with H2O
6th meal
Meal pizza

My eating wasn't that good, but my energy level was a lot better! This is my last heavy workout before the NASA WV Regional Championship.

NASAKYCHAIRMAN
11-05-2008, 07:24 AM
11-3-08 WORKOUT

BODY WEIGHT: 219

FLAT BARBELL BENCH PRESS
135 2 x 15
185 x 10
225 x 6
275 x 5
315 x 5

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

STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1

STAIR MASTER
20 mins

11-3-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Salmon and green tea
3rd meal
Yogurt
4th meal
Chicken breast and a banana
5th meal
Yogurt, banana and green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Grilled chicken sandwich

This is my last workout before the WV Regional Championship on Saturday. Also, I'm looking forward to helping all day during the 100% Drug Tested Nationals on Sunday.

NASAKYCHAIRMAN
11-10-2008, 06:21 AM
I competed at the Nov 8, 2008 NASA Wv Regional Championship at Ravenswood, WV. I really didn't know what to expect because I still had a chest cold. Also, I got up at 4:00 a.m. and had a 3 hour drive to the meet. I truly believe that mental toughness got me through the meet. I decided not to use my Inzer Rage X because of fatigue and sinus pressure.

Body weight: 220.6
1st attempt: 468
2nd attempt: 480
3rd attempt: 491(pr)

I set a couple state & American records and was urinalysis tested too! I'll have to take my camera to my good friend to upload the video onto youtube sometime this month.

Thank you sponsors for your support!!

NASAKYCHAIRMAN
11-11-2008, 06:01 AM
11-10-08 WORKOUT

BODY WEIGHT: 220

REVERSE HYPER
90 x 8
140 x 6
180 x 5
230 x 4
280 x 3

LIFE FITNESS ABDOMINAL
125 x 10
145 x 10
155 x 10
185 x 10
205 x 5

LIFE FITNESS TREADMILL
20 mins

11-10-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Salmon and green tea
3rd meal
Meat loaf and mash potato
4th meal
Salmon
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Grilled chicken sandwich
8th meal
Protein bar

NASAKYCHAIRMAN
11-17-2008, 06:00 AM
11-14-08 WORKOUT

BODY WEIGHT: 220

PAUSE 3-BOARD PRESS
135 x 12
225 x 8
315 x 6
405 x 3
455 x 1
475 x 1
495 x 1
510 x 1

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 12
270 x 6
360 x 3
450 x 1

SEATED OVERHEAD TRICEP EXTENSION
250 4 x 10

11-14-08 MEAL PLAN
1st meal
Protein shake
2nd meal
Salmon and a banana
3rd meal
Sesame chicken and rice
4th meal
2 bananas and a protein bar
5th meal
protein shake with H20
6th meal
protein shake with H20
7th meal
Fazoli's: Lasagna, alfredo and spaghettis
8th meal
protein shake with milk

NASAKYCHAIRMAN
11-17-2008, 06:56 AM
11-15-08 WORKOUT

BODY WEIGHT: 220

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

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

LIFE FITNESS TREAD MILL
21 mins
*(walk 5 mins-jog 3 mins-walk 5 mins-jog 3 mins-walk 5 mins)

LIFE FITNESS ABDOMINAL CRUNCH
125 x 10
145 x 10
165 x 10
185 x 10
205 x 10


11-15-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
*Christain Mens Breakfast meeting
Ribs, beef brisket, eggs, sausage and orange juice
3rd meal
Protein shake with milk
4th meal
Protein shake with a banana
5th meal
Chicken breast and a wing
6th meal
Yogurt, banana and a protein bar

NASAKYCHAIRMAN
11-18-2008, 06:48 AM
11-17-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 15
185 x10
225 x 10
315 x 10

BENT OVER BARBELL ROW
225 3 x 8

PULL UPS
3 x 10

TREADMILL
10 mins

11-17-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Salmon and a banana
3rd meal
Yogurt
4th meal
Chinese buffet
*variety of different preparation of chicken & rice
5th meal
Yogurt and raisins
6th meal
Protein shake and a banana
7th meal
Soft tacos

NASAKYCHAIRMAN
11-22-2008, 01:54 PM
11-21-08 WORKOUT

BODY WEIGHT: 220

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
225 x 10
315 x 6
405 x 3
460 x 3(PR)

3-BOARD REVERSE BAND BENCH PRESS
605 x 3(PR)
655 x 3(PR)

11-21-08 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Tuna fish and green tea
3rd meal
Turkey and chicken
4th meal
Yogurt, protein bar and green tea
5th meal
Protein shake with H20
6th meal
Protein shake with H20
7th meal
Scrambled eggs and milk

OMG!!! Awesome workout! The videos will be uploaded on Monday or Tuesday.

NASAKYCHAIRMAN
11-24-2008, 01:22 PM
11-21-08 460 x 3 BENCH PRESS WORKOUT

ZX7jYeYuK0o

NASAKYCHAIRMAN
12-02-2008, 05:50 AM
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


It felt great to get back in the gym after having a week off for Thanksgiving vacation.

NASAKYCHAIRMAN
12-06-2008, 06:06 AM
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)

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

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


Another great workout! I will have the videos uploaded sometime this month.


12-5-08 435LB x 3 PAUSE FLOOR PRESS WORKOUT
http://c4.ac-images.myspacecdn.com/images02/29/l_ea6166e3fd41489b92a2b24104c61293.jpg

NASAKYCHAIRMAN
12-08-2008, 05:52 AM
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

NASAKYCHAIRMAN
12-09-2008, 06:04 AM
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
3rd meal
Protein bar
4th meal
Meat Pizza
5th meal
Tunafish, peanut crunch bar, green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H2O
8th meal
Meatloaf and mash potatoes
9th meal
Protein shake with milk

OMG!! I was pissed off a little because I didn't bring my video camera to record this workout. I smell a big lift in 2009!

NASAKYCHAIRMAN
12-15-2008, 06:05 AM
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

OneLiftOneKill
12-15-2008, 06:56 AM
You must be a scientist because throughout my life only chemists and biologists I have known ever said H20 and not water.

Deload this workout or just a bad day? I noticed you ramped your rep work up. Do you feel that is better than doing 305 x 10 for 5 sets? I am liking the ramping right now but I am questioning if it is enough volume.

NASAKYCHAIRMAN
12-16-2008, 07:51 AM
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

Getting pumped up!

NASAKYCHAIRMAN
12-16-2008, 07:55 AM
You must be a scientist because throughout my life only chemists and biologists I have known ever said H20 and not water.

Deload this workout or just a bad day? I noticed you ramped your rep work up. Do you feel that is better than doing 305 x 10 for 5 sets? I am liking the ramping right now but I am questioning if it is enough volume.

I work in a research plant and genetic lab.

I'm deloading because I plan to take an unequipped max on Dec 19.

305 x 10 for 5 sets is a lot volume. If I did that, D.O.M.S. would kill me:)

I suggest experiment and see what works best for you.

OneLiftOneKill
12-16-2008, 02:28 PM
I am looking forward to seeing what you hit on your max out. Show me a 500 pound drug free raw bencher and I will show you the alpha male.

NASAKYCHAIRMAN
12-20-2008, 05:10 AM
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)

REVERSE BAND BENCH PRESS OFF A 2-BOARD
605 x 3(PR)
625 x 3(PR)
425 x 21(PR)

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

12-19-08 DRUG FREE 500LB BENCH PRESS
http://c3.ac-images.myspacecdn.com/images02/40/l_9dbf928bcc4d4d4ab46a8d8038f8a89a.jpg

OMG!! What a workout! I finally bench press 500 lb in the gym. The videos will be uploaded next week. I'm expecting bigger and better lifts in 2009.

NASAKYCHAIRMAN
12-20-2008, 05:10 AM
I am looking forward to seeing what you hit on your max out. Show me a 500 pound drug free raw bencher and I will show you the alpha male.

I guess that makes me Dr. Alpha male:)

NASAKYCHAIRMAN
12-22-2008, 06:08 AM
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

NASAKYCHAIRMAN
12-30-2008, 11:47 AM
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)

NASAKYCHAIRMAN
01-02-2009, 11:32 AM
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

NASAKYCHAIRMAN
01-03-2009, 06:59 AM
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!

NASAKYCHAIRMAN
01-05-2009, 06:05 AM
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

NASAKYCHAIRMAN
01-06-2009, 06:50 AM
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

NASAKYCHAIRMAN
01-10-2009, 05:48 AM
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
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!

NASAKYCHAIRMAN
01-11-2009, 11:19 AM
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

NASAKYCHAIRMAN
01-13-2009, 08:47 AM
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.

NASAKYCHAIRMAN
01-16-2009, 09:05 AM
I just looked at the 2008 Powerlifting Watch Ranking:
http://www.powerliftingwatch.com/yearly-rankings/2008

It's free to look for a few days to ensure your ranking is correct. I'm currently ranked #10 in the 220 single-ply bench press and #17 in the 242 single-ply bench press.

NASAKYCHAIRMAN
01-18-2009, 11:35 AM
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

NASAKYCHAIRMAN
01-19-2009, 07:09 AM
1-16-09 PAUSE DUMBBELL BENCH PRESS WITH 150lb x 5
http://photos-h.ak.fbcdn.net/photos-ak-snc1/v2123/186/17/1132188636/n1132188636_260439_6802.jpg

NASAKYCHAIRMAN
01-20-2009, 06:30 AM
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