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11-7-09 WORKOUT

Posted by "BIG WILLIE" J.T. HALL on November 9, 2009, 8:44 am

11-7-09 WORKOUT BODY WEIGHT: 216 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 DUMBBELL HAMMER CURL 40 x 10 50 x 7 60 x 4 70 x 3 TWO-HAND KETTLEBELL SWING 70 x 15 reps DUMBBELL FARMER WALK 110lb(each hand) x 100 feet VIPER ROPE CLIMBER 1:05 minutes x 146 feet SEATED FRONT PLATE RAISE 45lb plate x 15 AB COASTER 1 x 20 BACK EXTENSION 1 x 15 11-7-09 MEAL PLAN 1st meal Protein shake with milk 2nd meal Pancakes & green tea 3rd meal 6 Boiled eggs, banana & green tea 4th meal Protein shake with milk + a banana 5th meal Protein shake with H20 6th meal *Birthday party 2 chicken breast, 3 wings, bowl of chili, one chili hot dog, grapes and pineapples 11-7-09 70lb Two-hand kettlebell swing TRAIN HARD "BIG WILLIE" J.T. HALL http://www.houseofpain.com/blog.html

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