T Nation

'Big Willie' J.T. Hall & It's Prime Time


#1

[b]5-15-09 WORKOUT

BODY WEIGHT: 218

REVERSE BAND BENCH PRESS[/b]
335 x 10
425 x 6
515 x 1
565 x 1
585 x 1
605 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 3
6(45lb) plate x 1

5-15-09 WORKOUT
1st meal
Protein shake with milk
2nd meal
Oatmeal, green tea, banana + SuperCissus RX
3rd meal
Chicken rice, veggie & banana
4th meal
Chicken breast
5th meal
Chicken breast
6th meal
Protein shake with milk
7th meal
Protein shake + creatine with H20
8th meal
Meat Pizza
9th meal
Protein shake with milk

5-15-09 BENT OVER V-BAR ROWS WITH 6(45lb) PLATES


#2

[b]5-16-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING EZ BICEP CURL
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1

STANDING SHOULDER ROTATION

3 x 10

STANDING INTERNAL SHOULDER ROTATION
3 x 10

REVERSE PECK DECK REAR DELTOIDS
90 3 x 10

VIPER ROPE CLIMBER
1 minute x 118 feet

TREADMILL
25 min
*3.5 mph

5-16-09 MEAL PLAN

1st meal
Protein shake and creatine with milk
2nd meal
Oatmeal, banana & SuperCissus RX
3rd meal
10 boiled eggs & green tea
4th meal
Chicken breast with rice, veggie with sesame sauce
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creatine
7th meal
Subway Oven roasted Chicken breast sandwich
8th meal
Protein shake with milk

5-16-09 200lb STANDING EZ BICEP CURL

TRAIN HARD

"BIG WILLIE" J.T. HALL


#3

Whats up with the squat?


#4

[b]5-18-09 WORKOUT

BODY WEIGHT: 218

LYING DUMBBELL TRICEP EXTENSION[/b]
40 x 10
50 x 8
60 x 6
70 x 4

SEATED TRICEP PRESS
285 4 x 8

BENT OVER DUMBBELL ROW

100 x 8
130 x 4
150 x 2

SEATED DUMBBELL PREACHER CURL
40 x 8
60 x 5
80 x 2

STANDING DUMBBELL SHOULDER ROTATION

3 x 12

SEATED VIPER ROPE CLIMBER

1 minute x 133 feet

TREADMILL

20 minutes
*3.5 mph

SIT UPS
1 x 20

5-18-09 MEAL PLAN

1st meal
Protein shake + creatine with milk
2nd meal
Oatmeal, green tea + SuperCissus RX & Prime
3rd meal
Oven roasted chicken breast, alfredo and lasagna + Prime
4th meal
Baked chicken breast and yogurt + Prime
5th meal
Protein shake with H20
6th meal
Protein shake + creatine with H20
7th meal
Grilled salmon, rice & veggies
[b]
TRAIN HARD

"BIG WILLIE" J.T. HALL


#5

Odd, eh? His curl is 68% of his squat. Maybe he has reasons for not squatting: injuries, etc.


#6

Too bad well never know the answer.


#7

[b]
5-22-09 WORKOUT

BODY WEIGHT: 218

PAUSE FLOOR PRESS[/b]
Bar x 12
135 x 10
185 x 8
225 x 6
315 x 3
405 3 x 3

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 5 x 10

BENT OVER V-BAR ROW

1(45lb) plate x 10
2(45lb) plate x 8
3(45lb) plate x 6
4(45lb) plate x 4
5(45lb) plate x 2
6(45lb) plate x 1

5-22-09 MEAL PLAN

1st meal
Protein shake with milk
2nd meal
Oatmeal, banana, green tea + Prime & SuperCissus RX
3rd meal
Chicken, pasta, broccoli + Prime
4th meal
Baked chicken breast and a banana
5th meal
Baked chicken breast and a banana + Prime
6th meal
Protein shake with milk
7th meal
Protein shake with H20 + creatine
8th meal
Meat pizza
9th meal
Protein shake with milk

5-22-09 WORKOUT: 405 x 3 PAUSE FLOOR PRESS

[b]TRAIN HARD

"BIG WILLIE" J.T. HALL
[/b]


#8

I love how all your pictures have your inzer bag perfectly postitioned etc. its a massive sell out in my opinion.


#9

the squat is because hes a bench/curl specialist most of these guys only squat once a week and dont really care to do much weight with it is what ive seen it takes the back seat


#10

Only big willie could tell you why, but injury, and wanting to stay in his weightclass while still working his legs to an extent may be the reason.

Big willie, keep ripping shit up.


#11

He is sponsored. He gets free shit to lift weights. And he's fucking good at it.


#12

Good at getting free shit or good at lifting weights? :wink:


#13

No shame in either of those games.


#14

[b]5-23-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING SHOULDER ROTATION
3 x 12

STANDING DUMBBELL SIDE LATERALS
3 x 10

STANDING DUMBBELL FRONT RAISES
3 x 10

REVERSE PECK DECK REAR DELTOID
80 x 10
90 x 10
100 x 10

STANDING E-Z BICEP CURL

125 x 21's(3 different angles)

TREADMILL

*3.5 mph
25 minutes

5-23-09 MEAL PLAN

1st meal
Protein shake with milk + creatine
2nd meal
Oatmeal + SuperCissus RX
3rd meal
8 boiled eggs & green tea
4th meal
Meat pizza
5th meal
Protein shake with H20 + creatine
6th meal
Chicken alfredo
7th meal
Protein shake with milk

[b]TRAIN HARD

"BIG WILLIE" J.T. HALL[/b]


#15

I have a lot of haters that don't like the way I promote my five different great sponsors. They wonder why they can't get 1 or 2 major sponsors. I'm good at what I do and my sponsors love me for that!

People fell to realize that a sponsored lifter responsibility is to compete at major meets & promote their sponsor. That's what I have been doing for 9 years. I wrote a great article about getting sponsors for BMF Sports( one of my sponsors). I will gladly post the link if anybody is interested??


#16

[b]5-23-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING SHOULDER ROTATION
3 x 12

STANDING DUMBBELL SIDE LATERALS
3 x 10

STANDING DUMBBELL FRONT RAISES
3 x 10

REVERSE PECK DECK REAR DELTOID
80 x 10
90 x 10
100 x 10

STANDING E-Z BICEP CURL

125 x 21's(3 different angles)

TREADMILL

*3.5 mph
25 minutes

5-23-09 MEAL PLAN

1st meal
Protein shake with milk + creatine
2nd meal
Oatmeal + SuperCissus RX
3rd meal
8 boiled eggs & green tea
4th meal
Meat pizza
5th meal
Protein shake with H20 + creatine
6th meal
Chicken alfredo
7th meal
Protein shake with milk

[b]TRAIN HARD

"BIG WILLIE" J.T. HALL[/b]


#17

i would like to be sponsored in the future a little bit at least


#18

Please do so, that could be interesting.


#19

www.bmfsports.com/37.html


#20

Hah. #5 and #6 under "Now, just for fun, you are doing a great job promoting your sponsors if (lol):" are quite funny.

On another note, I'm curious. How come you don't compete in 3 lift (squat, bench & deadlift) meets? Injury? Simply do not care for the other lifts? Have you ever, or will you ever, compete in a 3 lift meet? I've always wondered why some people choose to specialize. I know some of the other big bench specialists still squat quite heavy (Uh, ok, I know Gene rychlak does.)