[b]11-30-09 WORKOUT
BODY WEIGHT: 216
REVERSE HYPER[/b]
100 x 10
200 x 8
300 x 6
400 x 3
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
SEATED DUMBBELL HAMMER CURLS
40 x 10
60 x 4
40 x 10
REVERSE PEC DECK
100 3 x 10
TREADMILL
30 minutes
11-30-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana and tea
3rd meal
Spaghetti with sauce & beef
4th meal
Yogurt and a banana
5th meal
Chicken tenderloins with pasta & broccoli.
6th meal
Tyson Baked chicken breast patty and macaroni & cheese
7th meal
Protein shake with H20
8th meal
Meat Pizza
You’re a beast with the curling. Got any videos of that? How come you’ve started doing reverse hypers?
[b]12-4-09 WORKOUT
BODY WEIGHT: 216
5-BOARD PRESS[/b]
135 x 10
225 x 8
315 x 5
405 x 1
500 x 1
545 x 1
BENT OVER V-BAR ROW
1(45lb) plate x 10
2(45lb) plate x 7
3(45lb) plate x 5
4(45lb) plate x 3
5(45lb) plate x 3
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
12-4-09 WORKOUT: 5-BOARD PRESS WITH 545LBS
http://photos-d.ak.fbcdn.net/hphotos-ak-snc3/hs031.snc3/11836_1280234602603_1132188636_869571_637944_n.jpg
12-4-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, 5 boiled eggs, banana and green tea.
3rd meal
Grilled chicken tenderloins with penne pasta & broccoli in marinara sauce
4th meal
6 boiled eggs, banana and green tea
5th meal
Protein shake with H20
6th meal
Meat Pizza
7th meal
Protein shake with milk
[b]12-14-09 WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS[/b]
Bar x 10
135 x 10
185 x 10
205 x 8
225 x 8
315 x 8
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
STANDING E-Z BICEP CURL
Bar x 21
115 x 1
145 x 1
165 x 1
185 x 1
195 x 1
BENT OVER DUMBBELL ROW
110 x 5
130 x 3
150 x 2
LYING DUMBBELL EXTERNAL ROTATION
3 x 10
12-14-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Chicken alfredo & a banana
4th meal
Grilled basal chicken with liguini & veggies in rosted tomato basil sauce and a banana
5th meal
Yogurt, banana & green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Soft tacos with beef
[quote]goochadamg wrote:
You’re a beast with the curling. Got any videos of that? How come you’ve started doing reverse hypers?[/quote]
I have some curl competition and training videos on my youtube site. www.youtube.com/NASAKYCHAIRMAN
I have always done reverse hyper, just not on a consistent level.
Thanks a lot!
[b]12-18-09 WORKOUT
BODY WEIGHT: 215
FLOOR PRESS WITH 120LBS OF CHAINS[/b]
Bar x 10 + 120lbs of chains
135 x 10 + 120lbs of chains
185 x 1 + 120lbs of chains
225 x 1 + 120lbs of chains
315 x 1 + 120lbs of chains
345 x 1 + 120lbs of chains
365 x 1 + 120lbs of chains
385 x 1 + 120lbs of chains
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 12
12-18-09 WORKOUT: Floor press with 385lbs + 120lbs of chains
http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs031.snc3/11836_1291271718524_1132188636_898172_4637234_n.jpg
12-18-09 WORKOUT: Floor press with 365lbs + 120lbs of chains
http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs031.snc3/11836_1291271398516_1132188636_898170_1396789_n.jpg
12-18-09 WORKOUT: Floor press with 345lbs + 120lbs of chains
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs011.snc3/11836_1291270718499_1132188636_898169_6550247_n.jpg
12-18-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and green tea
3rd meal
Turkey with gravy and boneless buffalo wings
4th meal
Meat pizza
5th meal
Protein shake with H20
6th meal
Turkey with gravy
7th meal
Protein shake with milk
[b]12-19-09 WORKOUT
BODY WEIGHT: 215
STANDING E-Z BICEP CURL[/b]
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1
BENT OVER V-BAR ROW
1(45lb plate) x 10
2(45lb plate) x 8
3(45lb plate) x 6
4(45lb plate) x 4
5(45lb plate) x 2
SEATED FRONT SHOULDER PRESS
Bar x 12
105 x 8
155 x 5
175 x 3
200 x 3
225 x 3
245 x 1
265 x 1
TWO-HAND KETTLEBELL SWING
70.5 x 15
12-19-09 Workout: 200lb Standing Bicep E-Z Curl
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs031.snc3/11836_1291298879203_1132188636_898216_6302830_n.jpg
12-19-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes and green tea
3rd meal
Baked chicken breast and spaghetti with beef.
4th meal
Protein shake with H20
5th meal
Protein shake with H20
6th meal
7 boiled eggs
7th meal
Protein shake with milk
[b]NEW YEAR DAY WORKOUT
BODY WEIGHT: 216
FLAT BARBELL BENCH PRESS
[/b]Bar x 20
135 x 10
225 x 1
315 x 1
365 x 3
405 x 3
425 x 3
STANDING CABLE TRICEP EXTENSION
210 x 10
215 x 10
220 x 10
225 x 10
235 x 10
SIDEWAY PUSH UPS
1 x 30
1 x 20
405 x 3
http://www.houseofpain.com/images/blog_entry_pics/-260.jpg
425 x 3
http://www.houseofpain.com/images/blog_entry_pics/-261.jpg
NEW YEAR DAY MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes and eggs (over easy)
3rd meal
Bake Ziti with beef
4th meal
Protein shake with milk
5th meal
Protein shake with H20
6th meal
6 boiled eggs
TRAIN HARD
“BIG WILLIE” J.T. HALL
[b]1-4-10 WORKOUT
BODY WEIGHT: 216
STANDING E-Z BICEP CURL[/b]
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1
BENT OVER V-BAR ROW
1(45lb) plate x 10
2(45lb) plate x 8
3(45lb) plate x 6
4(45lb) plate x 4
5(45lb) plate x 2
SEATED FRONT SHOULDER PRESS
Bar x 10
105 x 8
155 x 6
195 x 4
245 x 2
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
SIT UPS
1 x 25
TWO HAND KETTLEBELL SWING
70.5 x 15
200lb STANDING E-Z BICEP CURL
http://www.houseofpain.com/images/blog_entry_pics/-277.jpg
1-4-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and green tea
3rd meal
Sphagetti with beef
4th meal
Yogurt, nuts and raisins
5th meal
Grilled chicken and pasta with brocolli
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Oven roasted chicken breast sandwich
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL
[/b]
[b]1-8-10 WORKOUT
BODY WEIGHT: 215
REVERSE BAND BENCH PRESS[/b]
245 x 10
425 x8
515 x 1
605 x 1
655 x 1
515 x 15
425 x 21
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
BENT OVER V-BAR ROW
1 (45lb) plate x 10
1 (45lb) plate x 8
1 (45lb) plate x 6
1 (45lb) plate x 4
1 (45lb) plate x 2
605lb Reverse band bench press
http://photos-g.ak.fbcdn.net/hphotos-ak-snc3/hs166.snc3/19367_1309837062646_1132188636_959202_421895_n.jpg
655lb Reverse band bench press
http://hphotos-snc3.fbcdn.net/hs186.snc3/19367_1309837742663_1132188636_959204_3387274_n.jpg
1-8-10 MEAL PLAN
1st meal
Protein shake with 1% milk
2nd meal
Oatmeal & green tea
3rd meal
Meat Pizza
4th meal
Grilled chicken tenderloin with pasta & broccoli
5th meal
Yogurt & raisins
6th meal
Protein shake with H20
7th meal
7 boiled eggs & 2 cups of 1% milk
8th meal
Protein shake with 1% milk
[b]1-15-10 WORKOUT
BODY WEIGHT: 215
FLOOR PRESS WITH A FOOTBALL BAR + 120lbs OF CHAINS[/b]
Bar (90lbs) + 120lbs of chains x 10
180 + 120lbs of chains x 1
270 + 120lbs of chains x 1
325 + 120lbs of chains x 1
360 + 120lbs of chains x 1
380 + 120lbs of chains x 1
http://photos-d.ak.fbcdn.net/hphotos-ak-snc3/hs186.snc3/19367_1316119699708_1132188636_975720_6690141_n.jpg
CLOSE GRIP BENCH PRESS
135 x 10
225 x 6
315 x 3
405 x 2
http://photos-c.ak.fbcdn.net/hphotos-ak-snc3/hs166.snc3/19367_1316116379625_1132188636_975713_6097609_n.jpg
CABLE LAT PULLDOWN
180 x 10
200 x 7
220 x 4
240 x 2
1-15-10 MEAL PLAN
1st meal
Protein shake with 1% milk
2nd meal
Oatmeal and green tea
3rd meal
Baked chicken breast and macaroni & cheese
4th meal
6 boiled eggs
5th meal
yogurt and green tea
6th meal
Protein shake with H20
7th meal
4 boiled eggs and green tea
8th meal
Protein shake with 1% milk
Are you part of Omega Force JT? We were staying at the same hotel as the group during last year’s Arnold, great bunch of guys.
[b]BODY WEIGHT: 215
1-22-10 WORKOUT
FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 10
225 x 1
315 x 1
365 x 3
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs231.snc3/21867_1321999646703_1132188636_992269_244163_n.jpg
405 x 3
http://hphotos-ash1.fbcdn.net/hs291.ash1/21867_1321999926710_1132188636_992270_4795339_n.jpg
435 x 3
http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs231.snc3/21867_1322000646728_1132188636_992272_1854232_n.jpg
CLOSE GRIP DECLINE BENCH PRESS
135 x 10
225 x 6
315 x 3
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs231.snc3/21867_1322001046738_1132188636_992273_421328_n.jpg
405 x 1
http://hphotos-ash1.fbcdn.net/hs291.ash1/21867_1322001326745_1132188636_992274_8229551_n.jpg
CHEST SUPPORT ROW
4 sets
1-22-10 MEAL PLAN
1st meal
Protein shake with 1% milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Tuna fish, yogurt & a banana
4th meal
Grilled chicken tenderloin with pasta & broccoli in sauce
5th meal
7 boiled eggs, banana & green tea
6th meal
Protein shake with H20
7th meal
Baked ziti with beef & sauce
8th meal
Protein shake with 1% milk
[quote]IronAbrams wrote:
Are you part of Omega Force JT? We were staying at the same hotel as the group during last year’s Arnold, great bunch of guys.[/quote]
Yes I am a member of the Omega Force Strength Team. The team will be at the 2010 Arnold Classic too.
Awesome lifts Man!!
I came to this website to find motivation. Thanks for delivering today.
It sucks to see so many people upset that you lift big weight - when they can’t. Keep lifting, winning and getting sponsored.
[quote]Loudog75 wrote:
Awesome lifts Man!!
I came to this website to find motivation. Thanks for delivering today.
It sucks to see so many people upset that you lift big weight - when they can’t. Keep lifting, winning and getting sponsored.[/quote]
I am flattered that I have a groupie hating fan club. The funny thing is that none of my haters can compete against me or have a higher powerlifting watch, NASA, USAPL,etc ranking than me.
Thanks for the great comment!
[b]2-19-10 WORKOUT
BODY WEIGHT: 213
LIVE BROADCAST VIDEO[/b]
http://www.ustream.tv/recorded/4850910
DECLINE BENCH PRESS WITH THE FOOTBALL BAR
Bar (90) x 10
180 x 8
270 x 6
360 x 3
450 x 1
470 x 1
FLAT BARBELL BENCH PRESS
365 x 3
405 x 3
425 x 3
SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10
2-19-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
7 boiled eggs
4th meal
Bibs BBQ Chicken sandwich & baked beans
5th meal
Angus beef burger cooked on George Foreman Grill
6th meal
Protein shake with H20
7th meal
Baked Ziti with beef
[b]2-26-10 LIVE BROADCAST WORKOUT
BODYWEIGHT: 213
Video:[/b] http://www.ustream.tv/recorded/5030404
3-BOARD PRESS
135 x 10
225 x 6
315 x 1
405 x 1
495 x 1
505 x 1
515 x X
PUSH UPS WITH WEIGHT
4(45lb) plates x 6
6(45lb) plates x 4
8(45lb) plates x 2
9(45lb) plates x 2
BENT OVER BARBELL ROW
4 sets
2-26-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
5 boiled eggs & apple sauce
4th meal
Bibs BBQ Chicken sandwich & baked beans
5th meal
Grilled chicken with pasta & broccoli
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
5 boiled eggs
9th meal
Protein shake with milk
I will increase my calories/protein intake & add the asteroid stack because my body weight and strength needs to be higher. I need to be at least 216 by the middle of April.
[b]
TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]