2010 Arnold Fit Expo Workout:
I am a member of the Omega Force Strength team. So, the team for the 3rd year in a row got to do strength demonstrations at 12:00 pm & at 2:30 pm on 3-7-10.
440lb engine block press for 8 reps
http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs438.snc3/25197_1361355630578_1132188636_1096027_5087331_n.jpg
two 150lb dumbbell bench press for 21 reps
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs438.snc3/25197_1361355070564_1132188636_1096026_725487_n.jpg
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]
How come you dont seem to do much shirt work, Just something i noticed and was curious about as I know you compete shirted
[b]3-12-10 LIVE STREAM WORKOUT
BODY WEIGHT: 214
LIVE STREAM VIDEOS[/b]
http://www.ustream.tv/recorded/5392742
http://www.ustream.tv/recorded/5393931
FLOOR PRESS WITH 150lbs OF CHAINS
135 + 150lbs of chains x 8
185 + 150lbs of chains x 6
225 + 150lbs of chains x 6
275 + 150lbs of chains x 1
315 + 150lbs of chains x 1
3655 + 150lbs of chains x 1
CLOSE GRIP REVERSE BAND BENCH PRESS OFF A 4-BOARD
495 x 6
545 x 1
605 x 1
655 x 1
675 x 1 b[/b]
3-12-10 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana, green tea + Prime & SuperCissus RX
3rd meal
Tuna fish & a banana
4th meal
George Foreman grilled Angus burger, banana + Prime & SuperCissus RX
5th meal
Beef with roasted potatoes and veggies
6th meal
Tuna fish, banana, fruit yogurt + Prime
7th meal
Protein shake, creapure with H20
8th meal
Grilled chicken, rice, black beans and veggies
9th meal
Protein shake with milk
[b]3-19-10 Live Stream Workout
Body weight: 215
Live Stream Workout Video[/b]
[b]
http://www.ustream.tv/recorded/5566613
FLAT BARBELL BENCH PRESS[/b]
135 x 12
185 x 8
225 x 1
315 x 1
365 x 3
405 x 3
CLOSE GRIP BENCH PRESS
225 x 8
275 x 6
315 x 4
365 x 2
FLAT BARBELL BENCH PRESS
225 x 22
3-19-10 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea, banana and Prime + SuperCissus RX
3rd meal
Tuna fish
4th meal
Baked chicken breast, rice, banana and Prime + SuperCissus RX
5th
Grilled chicken, pasta, broccoli, apple sauce, green tea and Prime
6th meal
Strawberry & banana yogurt
7th meal
Proteins shake with creapure
8th meal
4 scrambled eggs cooked with extra virgin olive and 2 slices of whole wheat toast
9th meal
Baked chicken breast
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]
[b]3-26-10 Live Stream Broadcast Workout
BODY WEIGHT: 216
LIVE STREAM VIDEO
http://www.ustream.tv/recorded/5732302[/b]
2-BOARD PRESS
135 x 10
228 x 8
315 x 5
365 x 3
385 x 3
3-BOARD
405 x 1
425 x 1
455 x 1
4-BOARD
475 x 1
500 x 1
FLAT BARBELL BENCH PRESS
225 x 20
3-26-10 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green teaa and Prime + SuperCissus RX
3rd meal
Banana & strawberry yogurt
4th meal
Chinese buffet ( a lot of variety of chicken & rice)
5th meal
6 boiled eggs and Prime + SuperCissus RX
6th meal
Protein shake with H20 + creapure
7th meal
5 boiled eggs and SuperCissus RX
8th meal
Protein shake with milk
TRAIN HARD
“BIG WILLIE” J.T. HALL
[quote]bignate wrote:
How come you dont seem to do much shirt work, Just something i noticed and was curious about as I know you compete shirted[/quote]
I like to focus on increasing my overall raw strength and tendon/joint strength too. Hopefully, this will help carryover in helping me in the bench press shirt.
4-2-10 LIVE STREAM WORKOUT
BODY WEIGHT: 215
LIVE STREAM VIDEO
http://www.ustream.tv/recorded/5910033
FLAT BARBELL BENCH PRESS
Bar x 10
135 x 10
185 x 8
225 x 6
275 x 5
295 x 5
315 x 5
295 x 5
275 x 5
BENT OVER V-BAR ROW
1 (45lb) plate x 10
2 (45lb) plate x 8
3 (45lb) plate x 6
4 (45lb) plate x 4
5 (45lb) plate x 3
6 (45lb) plate x 2
LATERAL/SIDE PUSH UPS
1 x 27
SEATED TRICEP PRESS
285 5 x 10
4-2-10 MEAL PLAN
1st meal
Protein shake, milk & creapure
2nd meal
Oatmeal, banana, green tea and Prime + SuperCissus RX
3rd meal
Tuna fish and a banana
4th meal
Pulled chicken sandwich, potato salad and Prime + SuperCissus RX
5th meal
Grilled chicken breast, rice, banana and Prime + SuperCissus RX
6th meal
Protein shake with H20 + creapure
7th meal
Chicken nuggest and a salad
8th meal
Protein shake with milk
9th meal
fruit yogurt and a banana
TRAIN HARD
â??BIG WILLIEâ?? J.T. HALL
[b]4-5-10 WORKOUT
BODY WEIGHT: 215
STANDING E-Z BICEP CURL[/b]
110 3 x 10
SLED DRAGGING
4 (45lb) plate x 50 yards
5 (45lb) plate x 50 yards
6 (45lb) plate x 50 yards
7 (45lb) plate x 50 yards
SLEDGE HAMMER
10lb x 40 strikes
16lb x 35 strikes
PROWLER
2 (45lb) plate x 50 yards
2 (45lb) plate x 50 yards
4 (45lb) plate x 50 yards
4 (45lb) plate x 50 yards
4-5-10 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana, green tea & Prime + SuperCissus RX
3rd meal
Tuna fish and a banana
4th meal
Easter Lunch leftovers
5th meal
Grilled chicken in broccoli with pasta and Prime + SuperCissus RX
6th meal
Protein shake with milk and a banana
7th meal
Protein shake with H20 + creapure
8th meal
Chicken nuggets and a salad
9th meal
Banana & strawberry yogurt and a banana
10th meal
Protein shake with milk
[b]
TRAIN HARD
â??BIG WILLIEâ?? J.T. HALL[/b]
4-16-10 LIVE STREAM WORKOUT
BODY WEIGHT: 217
LIVE STREAM VIDEO
http://www.ustream.tv/recorded/6228708
FLOOR PRESS WITH THE FOOTBALL BAR
Bar (90lb) x 10
180 x 10
270 x 7
325 x 5
360 x 1
415 x 1
430 x 1
450 x 1
BENCH PRESS WITH THE CAMBRIDGE SQUAT BAR
Bar (75lb) x 10
165 x 10
215 x 8
260 x 4
320 x 1
360x 3
4-16-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, raisins & green tea
3rd meal
Tuna fish
4th meal
Pulled Chicken BBQ sandwich & beans
5th meal
Tuna fish
6th meal
Beef, red potatoes & corn
7th meal
Protein shake with H20
8th meal
8 boiled eggs
9th meal
Protein shake with milk
TRAIN HARD
“BIG WILLIE” J.T. HALL
4-19-10 WORKOUT
BODY WEIGHT: 215
FULL BODY PRESS (clean & press)
135 x 1
185 x 1
205 x 1
STANDING EZ BICEP CURL
110 x 1
140 x 1
160 x 1
180 x 1
LYING DUMBBELL TRICEP EXTENSION
40 x 10
60 x 10
80 x 3
CHEST SUPPORT ROW
3 x 10
PROWLER
2(45lb) plates x 50 yards
2(45lb) plates x 60 yards
TWO HAND KETTLE BELL SWING
70.5 x 15 swings
SEATED HAMMER CURLS
40 x 10
50 x 7
60 x 5
SIT UPS WITH WEIGHT
45lb plate x 12
LATERAL/SIDE PUSH UPS
1 x 25
BACK EXTENSION
1 x 10
4-19-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Tuna fish & a banana
4th meal
Beef, red potatoes & corn
5th meal
Chicken alfredo with pasta
6th meal
Tuna fish & a banana
7th meal
Protein shake with milk
8th meal
Protein shake with H20
9th meal
chicken nugget & a salad
TRAIN HARD
“BIG WILLIE” J.T. HALL
[b]4-23-10 LIVE STREAM WORKOUT
BODY WEIGHT: 215
LIVE STREAM VIDEOS (Part 1-3)
http://www.ustream.tv/recorded/6387856
http://www.ustream.tv/recorded/6389211
http://www.ustream.tv/recorded/6389374
FLAT BARBELL BENCH PRESS[/b]
135 x 10
225 x 1
315 x 1
405 x 1
425 x 1
435 x 1
445 x 1
CLOSE GRIP REVERSE BAND BENCH PRESS OFF A 3-BOARD
405 x 10
495 x 8
545 x 3
565 x 1
585 x 1
605 x 1
405 x 25 b[/b]
4-23-10 MEAL PLAN
1st meal
Protein shake with milk, oatmeal and green tea
2nd meal
Salmon & a banana
3rd meal
BBQ pulled chicken sandwich and beans
4th meal
Baked chicken breast and corn
5th meal
Protein shake with H20
6th meal
Strawberry & banana yogurt
7th meal
Spaghetti with sauce & beef
[b]
TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]
[b]4-30-10 LIVE STREAM MAX EFFORT WORKOUT
BODY WEIGHT: 215
LIVE STREAM VIDEOS
http://www.ustream.tv/recorded/6566786
http://www.ustream.tv/recorded/6568713 [/b]
FLOOR PRESS WITH 150lbs OF CHAINS
135 + 150lbs of chains x 10
185 + 150lbs of chains x 7
225 + 150lbs of chains x 5
280 + 150lbs of chains x 3
300 + 150lbs of chains x 1
325 + 150lbs of chains x 1
BENCH PRESS WITH THE CAMBERED SQUAT BAR
*bar weighs 75lbs
170 x 10
260 x 7
350 x 2
http://hphotos-snc3.fbcdn.net/hs109.snc3/15713_1414997331587_1132188636_1236188_2155682_n.jpg
370 x 1
400 x 1
410 x 1
430 x X
4-30-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes & green tea
3rd meal
Angus beef burger cooked on the George Foreman Grill
4th meal
4 scrambled eggs cooked in extra virgin olive oil
5th meal
Protein shake with H20
6th meal
7 boiled eggs
7th meal
Protein shake with milk
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL
[/b]
[b]5-7-10 LIVE STREAM WORKOUT
BODY WEIGHT: 215
LIVE STREAM VIDEOS[/b]
http://www.ustream.tv/recorded/6751599
http://www.ustream.tv/recorded/6752656
http://www.ustream.tv/recorded/6752682
http://www.ustream.tv/recorded/6753109
http://www.ustream.tv/recorded/6753281
FLAT BENCH PRESS WITH THE FOOTBALL BAR
Bar (90lbs) x 10
180 x 10
270 x 8
360 x 4
410 x 1
http://hphotos-snc3.fbcdn.net/hs591.snc3/31173_1425283348731_1132188636_1260293_3977530_n.jpg
430 x 1
450 x X
CLOSE GRIP 4-BOARD PRESS
315 x 7
365 x 1
385 x 1
405 x 1
2-BOARD PRESS
315 x 12
5-7-10 MEAL PLAN
1st meal
Protein shake with milk & oatmeal
2nd meal
Yogurt Parfait (yogurt, oats, raspberries and blueberries)
3rd meal
Grilled chicken, grilled chicken salad, pineapples and rolls
4th meal
Yogurt & V-8
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Chicken nuggets & a salad
8th meal
4 scrambled eggs cooked in extra virgin olive oil & 2 100% whole grain/wheat fiber toast
MAY 22, 2010 EASTERN KY STRONGMAN COMPETITION RESULTS
I had an awesome time! I got first place. I really enjoyed that the promoter used submax weight for a local strongman competition. I plan to do it again next year. I did steam live this event too. I will be doing a Highland Game Event this upcoming Sept and a 100% drug tested INBA Bodybuilding Competition in 2011.
Events: bench press 225lb x 25 reps, trapbar deadlift 400lb x 3, log press 200lb x 10, tire flip 400lb x 13 ( 30 secs) & farmers walk 200lb x 60 yards.
Complete video of the whole Strongman Competition http://www.ustream.tv/recorded/7122820
Individual Event Videos
Bench Press 225lb x 25
http://www.ustream.tv/recorded/7122820/highlight/75564
Trapbar deadlift 400lb x 3
http://www.ustream.tv/recorded/7122820/highlight/75565
Log Press 200lb x 10
http://www.ustream.tv/recorded/7122820/highlight/75568
OFFICIAL LOGO ON THE T-SHIRT
houseofpain.com/images/blog_entry_pics/20100523-9.jpg
GROUP PICTURE
houseofpain.com/images/blog_entry_pics/20100523-4.jpg
FIRST PLACE AWARD
houseofpain.com/images/blog_entry_pics/20100523-7.jpg
BENCH PRESS 225lb x 25
houseofpain.com/images/blog_entry_pics/20100523-2.jpg
DEADLIFT 400lb x 3
houseofpain.com/images/blog_entry_pics/20100523-3.jpg
LOG PRESS 200lb x 10
houseofpain.com/images/blog_entry_pics/20100523-5.jpg
TIRE FLIP 400lb x 10
houseofpain.com/images/blog_entry_pics/20100523-6.jpg
FARMERS WALK 200lb (each hand) x 60 yards in 25 seconds
houseofpain.com/images/blog_entry_pics/20100523-8.jpg
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]
5-28-10 WORKOUT
BODY WEIGHT: 215
Video of 350lb Floor press with 150lbs of chains
http://www.ustream.tv/recorded/7276989/highlight/77494
585lb close grip reverse band bench press off a 4-board
http://www.ustream.tv/recorded/7276989/highlight/77495
675lb close grip reverse band bench press off a 4-board
http://www.ustream.tv/recorded/7276989/highlight/77498
405lb x 30 close grip reverse band bp of a 4-board
http://www.ustream.tv/recorded/7276989/highlight/77499
FLOOR PRESS
Bar (150lbs of chains) x 12
135 + 150lbs of chains x 10
230 + 150 lbs of chains x 7
280 + 150lbs of chain x 3
320 + 150lbs of chains x 1
350 + 150lbs of chains x 1
CLOSE GRIP REVERSE BAND BENCH PRESS OFF a 4-BOARD
495 x 8
545 x 3
585 x 1
675 x 1
405 x 30
5-28-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Protein shake, V-8 & a banana
4th meal
Turkey sandwich
5th meal
Baked chicken breast & whole kernel corn
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
4 scrambled eggs cooked in extra virgin olive oil and whole grain toast
9th meal
Protein shake with milk + banana
TRAIN HARD
“BIG WILLIE” J.T. HALL
[b]6-4-10 WORKOUT
BODY WEIGHT: 215
VIDEO OF THE WHOLE GROUP WORKOUT
http://www.ustream.tv/recorded/7441180
[/b]
BENCH PRESS WITH THE CAMBERED SQUAT BAR
*bar weighs 70lbs
Bar x 10
165 x 10
255 x 6
350 x 1
395 x 1
http://www.ustream.tv/recorded/7441180/highlight/79416
415 x 1
http://www.ustream.tv/recorded/7441180/highlight/79418
425 x X
DECLINE BENCH PRESS WITH THE FOOTBALL BAR
*bar weighs 90lbs
180 x 10
270 x 7
360 x 3
450 x 1
http://www.ustream.tv/recorded/7441180/highlight/79420
DIPS
2 x 20
6-4-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
Tuna fish & banana
4th meal
Pulled BBQ Chicken sandwich & baked beans
5th meal
7 boiled eggs & a banana
6th meal
Protein shake with milk
8th meal
Scrambled eggs & toast
9th meal
Protein shake with milk
[b]
TRAIN HARD
“BIG WILLIE” J.T. HALL[/b]
[b]6-25-10 WORKOUT
BODY WEIGHT: 213
STREAM LIVE VIDEOS:[/b]
http://www.ustream.tv/recorded/7893771
http://www.ustream.tv/recorded/7894173
3-BOARD PRESS
135 x 12
225 x 10
315 x 7
405 x 1
455 x 1
BENCH PRESS WITH THE CAMBERED SQUAT BAR
165 x 3
255 x 3
345 x 1
400 x 1
415 x 1
6-25-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
Salmon
4th meal
Pulled Chicken sandwich and beans
5th meal
Angus Beef burger cooked on the George Foreman Grill
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Chicken breast strips & corn
9th meal
Protein shake with H20
I gotta get my body weight back up to 218 instead of 213.
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL
[/b]
7-2-10 STREAM LIVE WORKOUT
BODY WEIGHT: 215
FLOOR PRESS + 80LBS OF CHAINS
Bar + chains x 20
135 + chains x 10
185 + chains x 8
225 + chains x 6
275 + chains x 1
315 + chains x 1
365 + chains x 1
405 + chains x 1
http://www.ustream.tv/recorded/8035334/highlight/86069
SKULLCRUSHER
90 x 10
105 x 10
125 x 8
175 x 4
200 x 1
http://www.ustream.tv/recorded/8036015/highlight/86074
REVERSE BENCH PRESS WITH THE CURL BAR
125 x 10
215 x 7
295 x 2
315 x 1
http://www.ustream.tv/recorded/8036015/highlight/86075
7-2-10 MEAL PLAN
1st meal
Protein shake with milk + V8
2nd meal
Oatmeal, banana & green tea
3rd meal
Beef hot dog
4th meal
Baked Ziti with beef & green tea
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Chili with beans & orange juice
8th meal
Protein shake with milk
TRAIN HARD
“BIG WILLIE” J.T. HALL
7-9-10 Workout
Body weight:215
FLAT BARBELL BENCH PRESS
405 3 x 3
http://www.ustream.tv/recorded/8174992/highlight/87618
CLOSE GRIP BENCH PRESS
225 x 8
275 x 5
315 x 4
365 x 3
http://www.ustream.tv/recorded/8174992/highlight/87620
REVERSE BENCH PRESS
180 x 10
220 x 7
270 x 4
315 x 3
http://www.ustream.tv/recorded/8174992/highlight/87622
SKULLCRUSHER
130 x 8
180 x 4
200 x 3
220 x 3
http://www.ustream.tv/recorded/8174992/highlight/87625
7-9-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & green tea
3rd meal
BBQ Pulled chicken sandwich, baked beans & a banana
4th meal
Baked salmon & corn
5th meal
Banana & strawberry yogurt and a banana
6th meal
Protein shake with H20
7th meal
Protein shake with H20
8th meal
7 boiled eggs
TRAIN HARD
“BIG WILLIE” J.T. HALL
7-16-10 WORKOUT
BODY WEIGHT: 215
REVERSE BAND BENCH PRESS
405 x 8
495 x 5
545 x 1
585 x 1
http://www.ustream.tv/recorded/8317850/highlight/89260
REVERSE BAND BENCH PRESS WITH INZER RAGE X
585 x 1
605 x 1
635 x 1
http://www.ustream.tv/recorded/8317850/highlight/89262
675 x X
CLOSE GRIP REVERSE BAND BENCH PRESS
405 x 10
455 x 8
500 x 5
http://www.ustream.tv/recorded/8317850/highlight/89264
REVERSE BAND BENCH PRESS OFF 2-BOARD
495 x 10
http://www.ustream.tv/recorded/8317850/highlight/89265
7-16-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, 3 boiled eggs & green tea
3rd meal
BBQ Pulled chicken sandwich & baked beans
4th meal
Baked salmon & corn
5th meal
Baked salmon & corn
6th meal
Protein shake with H20
7th meal
Protein shake with H20
8th meal
Spaghetti with beef & sauce
Awesome workout!
TRAIN HARD
“BIG WILLIE” J.T. HALL
