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11-9-09 WORKOUT

Posted by "BIG WILLIE" J.T. HALL on November 10, 2009, 7:22 am

11-9-09 WORKOUT BODY WEIGHT: 215 REVERSE HYPER 90 x 10 125 x 8 180 x 6 235 x 4 SEATED PEC FLY 165 x 10 185 x 8 205 x 6 225 x 4 245 x 4 SEATED OVERHEAD TRICEP EXTENSION 250 5 x 12 SEATED DUMBBELL CURL 40 x 10 50 x 8 60 x 6 70 x 4 SINGLE-ARM DUMBBELL ROW 100 x 5 130 x 3 150 x 2 SEATED FRONT PLATE RAISES 45lb plate x 15 STANDING DUMBBELL SHOULDER ROTATION(shoulder horn) 20 3 x 10 TWO-HAND KETTLEBELL SWING 70lb x 15 reps SIT UP 1 x 30 PUSH UP 1 x 30 11-9-09 MEAL PLAN 1st meal Protein shake with milk 2nd meal 5 boiled eggs, oatmeal and tea 3rd meal Spaghetti with meatballs and a banana 4th meal 5 boiled eggs and a banana 5th meal Protein shake with milk 6th meal Protein shake with H20 7th meal Cheese burger, a banana and green tea 8th meal Protein shake with milk and a banana 11-9-09 SEATED DUMBBELL BICEP CURL TRAIN HARD "BIG WILLIE" J.T. HALL http://www.houseofpain.com/blog.html

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