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  1. #31
    PhD in Broscience crackyflipside's Avatar
    Join Date: Jun 2006
    Location: Miami, Florida, United States
    Age: 26
    Stats: 5'7", 180 lbs
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    Awesome workouts, where did you get your sled dragging stuff from?
    Olympic Weightlifting: Cuban Method
    http://forum.bodybuilding.com/showthread.php?p=703396581

    Snatch: 97kg
    Clean and jerk: 120kg
    Front squat 160kg
    Back squat: 170kg
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  2. #32
    Banned NASAKYCHAIRMAN's Avatar
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    Stats: 5'11", 215 lbs
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    5-2-08 Max Effort Workout

    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 PUSH UPS WITH 360LBS(8 45LB PLATES) PICTURE




    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  3. #33
    Banned NASAKYCHAIRMAN's Avatar
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    Originally Posted by crackyflipside View Post
    Awesome workouts, where did you get your sled dragging stuff from?
    The gym that I train at already had a sled. Just do a google search for sled dragging.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  4. #34
    Banned NASAKYCHAIRMAN's Avatar
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    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 PICTURE


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  5. #35
    Banned NASAKYCHAIRMAN's Avatar
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    Stats: 5'11", 215 lbs
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    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 PICTURE


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.criticalbench.com/JT-Hall-Big-Willie.htm
    Last edited by NASAKYCHAIRMAN; 05-06-2008 at 07:04 AM. Reason: wrong date
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  6. #36
    Banned NASAKYCHAIRMAN's Avatar
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    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


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  7. #37
    Banned NASAKYCHAIRMAN's Avatar
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    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 TRICEP EXTENSION PICTURE


    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  8. #38
    Banned NASAKYCHAIRMAN's Avatar
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    Stats: 5'11", 215 lbs
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    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 Inze Rage X, but the shirt was too small. So, I'm going to get a bigger size.

    5-16-08 450LB BENCH PRESS WITH THE FOOTBALL BAR



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.criticalbench.com/JT-Hall-Big-Willie.htm
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  9. #39
    Banned NASAKYCHAIRMAN's Avatar
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    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



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  10. #40
    Banned NASAKYCHAIRMAN's Avatar
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    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

    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



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  11. #41
    Banned NASAKYCHAIRMAN's Avatar
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    5-21-08 AUX WORKOUT

    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



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  12. #42
    Banned NASAKYCHAIRMAN's Avatar
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    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
    Last edited by NASAKYCHAIRMAN; 05-27-2008 at 07:51 AM.
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  13. #43
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    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)

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



    5-30-08 PAUSE 585 REVERSE BAND BENCH PRESS

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    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
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  15. #45
    Banned NASAKYCHAIRMAN's Avatar
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    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



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  16. #46
    PhD in Broscience crackyflipside's Avatar
    Join Date: Jun 2006
    Location: Miami, Florida, United States
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    I love sled drags, they are great for explosive sprinting.
    Olympic Weightlifting: Cuban Method
    http://forum.bodybuilding.com/showthread.php?p=703396581

    Snatch: 97kg
    Clean and jerk: 120kg
    Front squat 160kg
    Back squat: 170kg
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  17. #47
    Banned NASAKYCHAIRMAN's Avatar
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    Originally Posted by crackyflipside View Post
    I love sled drags, they are great for explosive sprinting.
    Sled dragging has so many different benefits. I'm glad you love doing them.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  18. #48
    Banned NASAKYCHAIRMAN's Avatar
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    6-6-08 MAX EFFORT WORKOUT

    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
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  19. #49
    Banned NASAKYCHAIRMAN's Avatar
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    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

    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



    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
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  20. #50
    Banned NASAKYCHAIRMAN's Avatar
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    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
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  21. #51
    Banned NASAKYCHAIRMAN's Avatar
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    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  22. #52
    Team CESA LessThanLuke's Avatar
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    Originally Posted by NASAKYCHAIRMAN View Post
    6-7-08 AUX WORKOUT

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

    [/b]
    Why do you do trap bar deads as apposed to normal ones?
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  23. #53
    Banned NASAKYCHAIRMAN's Avatar
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    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
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  24. #54
    theduffman theduffman's Avatar
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    Originally Posted by LessThanLuke View Post
    Why do you do trap bar deads as apposed to normal ones?
    x2 seems like you could tell a lot of the bench only haters that you obviously still do deadlifts if you did them with a regular bar. I also was wondering why you only did singles in squats the last time you posted them in you journal? Just for a warmup?
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  25. #55
    Banned NASAKYCHAIRMAN's Avatar
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    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
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  26. #56
    Team CESA LessThanLuke's Avatar
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    Originally Posted by theduffman View Post
    x2 seems like you could tell a lot of the bench only haters that you obviously still do deadlifts if you did them with a regular bar. I also was wondering why you only did singles in squats the last time you posted them in you journal? Just for a warmup?
    Hes not answering us. Prob thinks were haters lol
    New Journal
    forum.bodybuilding.com/showthread.php?t=157833293&pagenumber=

    Wales Strongest Man Under 90kg/198lbs
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  27. #57
    Banned NASAKYCHAIRMAN's Avatar
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    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!






    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  28. #58
    Banned NASAKYCHAIRMAN's Avatar
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    Video Of My 556lbs Bench Press @ Nasa Usa Nationals!

    This is my 2nd attempt of 556lbs @ body weight of 221 in a single-ply Inzer Rage X.



    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  29. #59
    Registered User benbriz's Avatar
    Join Date: Jun 2008
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    Very nice training and congrats at the nationals. Well done.
    Ben Brizendine

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    http://forum.bodybuilding.com/showthread.php?t=108678741

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  30. #60
    Registered User bpplates's Avatar
    Join Date: Apr 2008
    Location: United States
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    Originally Posted by NASAKYCHAIRMAN View Post
    This is my 2nd attempt of 556lbs @ body weight of 221 in a single-ply Inzer Rage X.



    TRAIN HARD

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