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Over 40 Amateur Of The Week: Mature Muscle!

Bill reentered the competition scene after taking decades off. See how quickly he rebuilt his muscular frame and won a pro card at age 45!

Name: Bill (J.R.) Hall
Email: wrhalljr1@yahoo.com
BodySpace: wrhalljr
Location: Anderson, South Carolina
Age: 45   Height: 5'6"   Weight: 154 lbs
Years Bodybuilding: 2

Q
How did your fitness journey begin?

I started wrestling at age 6 and continued through college at Slippery Rock University. I was extremely competitive. When I stopped wrestling, I looked for an outlet and decided to try natural bodybuilding. I competed a few times and won a state show at age 22, more than 20 years ago.

On January 1, 2012, I decided I needed something more to keep me in the gym and wanted to compete naturally again. I knew it would be tough. I hovered at 200 pounds with very high body fat. I'm not the type of person to enter and get tired of it. I was in it to win and started that day with a goal to compete in a natural South Carolina state show called the Carolina Supernatural.

What workout regimen delivered the best results?

I change up my workout regimen every three months so my body doesn't get accustomed to the same routine. I use the following workout currently and stay consistent on it. I start every workout with a 10-minute light walk to get the blood flowing. I also do 20-30 minutes of cardio every morning except on Sunday when I wake up on an empty stomach. I work out at 6:30 every evening and Sunday is my off day.

Day 1: Legs
  • Leg Extensions Leg Extensions

    Leg Extensions (warm-up)

    3 sets of 15 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 8 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 10 reps
  • Hack Squat Hack Squat

    Hack Squat

    3 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 10-12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    4 sets of 10-12 reps
  • Standing Leg Curl Standing Leg Curl

    Standing Leg Curl

    4 sets of 15 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 12-15 reps


Day 2: Chest/Triceps
  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    5 sets of 8 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 10 reps
  • Decline Barbell Bench Press Decline Barbell Bench Press

    Decline Barbell Bench Press

    3 sets of 10 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    4 sets of 15 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    4 sets of 10 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    4 sets of 12 reps
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    7 sets of 20-25 reps


Day 3: Back/Biceps
  • Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up

    Wide-Grip Rear Pull-Up (warm-up)

    3 sets of 15-20 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    4 sets of 10 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    4 sets of 12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    3 sets of 12 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    4 sets of 20 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    4 sets of 10 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 12 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    4 sets of 15 reps


Day 4: Shoulders/Traps
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    5 Sets of 8 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    4 sets of 10 reps
  • Power Partials Power Partials

    Lateral Raise

    4 sets of 15 reps
  • Cable Rear Delt Fly Cable Rear Delt Fly

    Cable Rear Delt Fly

    4 sets of 12 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    3 sets of 15 reps
  • Dumbbell Shrug Dumbbell Shrug

    Dumbbell Shrug

    4 sets of 10 reps
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    4 sets of 12 reps


Day 5: Abs/Calves/ HIIT Cardio
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 12 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 15 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    4 sets of 15 reps
  • Crunches Crunches

    Crunches

    5 Sets of 50 reps
  • Oblique Crunches Oblique Crunches

    Oblique Crunches

    5 sets of 50 reps
  • Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

    Knee/Hip Raise On Parallel Bars

    5 sets of 50 reps
  • HIIT Cardio HIIT Cardio

    HIIT Cardio

    30 min


Day 6: Full body glycogen deplete

    Circuit

  • Barbell Squat Barbell Squat

    Legs

    4 sets of 15 reps (your choice of exercise)
  • Dumbbell Bench Press Dumbbell Bench Press

    Chest

    4 sets of 15 reps (your choice of exercise)
  • Triceps Pushdown Triceps Pushdown

    Triceps

    4 sets of 15 reps (your choice of exercise)
  • Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up

    Back

    4 sets of 15 reps (your choice of exercise)
  • Barbell Curl Barbell Curl

    Biceps

    4 sets of 15 reps (your choice of exercise)
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Shoulders

    4 sets of 15 reps (your choice of exercise)
  • Dumbbell Shrug Dumbbell Shrug

    Traps

    4 sets of 10 reps
  • Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

    Abs

    4 sets of 15 reps (your choice of exercise)
  • Standing Calf Raises Standing Calf Raises

    Calves

    4 sets of 15 reps (your choice of exercise)


Day 7: Rest
Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?

I stick to my nutrition plan 100 percent. The most important part of a natural bodybuilder's training plan is the diet. You can't deviate from it.

I re-feed for four hours on Saturday evening after my carb depletion. I consume 1000 grams of carbs, normally in the form of pancakes and syrup, oatmeal and honey, rice, frozen yogurt with fruit, and/or cereal, alongside my protein and as little fat as possible. Depending on how I feel, I eat whatever I can consume in that 4-hour window until bed.

Meal 1
What supplement schedule gave you the greatest gains?

As a natural bodybuilder, I believe supplementation is the only way to maximize your potential.

Before Meal 1
With Meal 2
With Meal 4
With Meal 5
Pre-workout
Post-workout
With Meal 6
With Meal 7
How did your passion for fitness emerge?

My passion for the sport feels similar to wrestling because it's an individual endeavor. There's nobody to blame if you fail and that motivates me every day.

What/Who motivated you?

The dedication it takes to excel at this sport is something many can't understand. The difference between being in shape and stepping on stage in peak condition is night and day.

Where did you go for inspiration?

My inspiration comes from my family and faith.

What are your future fitness plans?

I want to compete as a pro on the national level and win the INBA Natural Olympia in 2014.

What is the most important fitness tip?

If you want to succeed and compete, stick to your training program and nutritional plan 100 percent!

Who is your favorite bodybuilder/fitness athlete?

Doug Miller. He's from my home state (Pennsylvania) and I admire his physique and philosophy. He practices carb cycling and his following quote is where we agree most: "I never stray from my diet when preparing for a show and always eat extremely clean year round. It's important to stay lean in the offseason so the journey is easier when it's time to diet down."

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com was the first place I went to when I decided to compete again. It's the first site I open in the morning and the last site I visit before bed. I get my supplements from this site and developed my training programs and nutritional protocols its various articles. I use Layne Norton's contest prep articles most to get ready for contests. I also read the featured articles and transformations daily and venture to the forums (for entertainment purposes).

Competition history
–Carolina Supernatural - June 16, 2012 - 2nd Place Men's Masters,
  2nd Place Men's Novice Lightweight
–SNBF Southern Open Championship - July 21, 2012 - 1st Place Men's Masters (won pro card),
  2nd Place Men's Open Lightweight
–OBC Natural Steel Championships - September 15, 2012 - 2nd Place Men's
  Open Bantamweight, 4th Place Men's Masters
–Carolina Supernatural - June 15, 2013 - 1st Place Men's Masters,
  1st Place Men's Open Lightweight, 2nd Place Men's Open Overall

Bill's Top 5 Gym Tracks
  1. "Sail" by Awolnation
  2. "Radioactive" by Imagine Dragons
  3. "Break Every Chain" by Tasha Cobb
  4. "Redeemed" by Big Daddy Weave
  5. "Not Afraid" by Eminem

Related Articles

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Enter here and win!

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Comments

Showing 1 - 25 of 38 Comments

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Samsdaddy0525

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Samsdaddy0525

Great job! This helps motivate me as I am 46 years young and believe it is never too late to get in the best shape of your life.

Aug 22, 2013 7:27pm | report
 
wrhalljr

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wrhalljr

I agree...thank you...

Aug 23, 2013 8:22am | report
bronk55

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bronk55

Not Afraid. One of my favorite workout songs too. Keep up the good work.

Aug 22, 2013 8:25pm | report
 
wrhalljr

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wrhalljr

Thanks...

Aug 23, 2013 8:22am | report
cdmagee

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cdmagee

Great Job !

Aug 22, 2013 8:39pm | report
 
wrhalljr

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wrhalljr

Thank you...

Aug 23, 2013 8:21am | report
TroyGuy

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TroyGuy

Great work and great inspiration! Also, great confirmation of the need to re-feed, a concept I missed in my last contest prep. You're protein intake seems very low to me, anything you would do different in that regard?

Aug 23, 2013 5:53am | report
 
wrhalljr

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wrhalljr

Thanks for the comment...I noticed a huge difference when I started structured re-feeding...Funny that you mentioned protein intake because I get blasted on the forums about my high protein intake as I am a big proponent of much more than the .6-.8g that most seem to propagate but it is 225g a day which is 1.5g per LB of LBM...30g per chicken breast, 55g at breakfast, 40g per shake...great job yourself btw...thanks again...

Aug 23, 2013 8:17am | report
sbrooke

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sbrooke

Right on dude! Great work. An inspiration.

Hardcore eating plan, shows in the results. Is the one outlined above your cutting plan or more of a year round plan?

Article Rated:
Aug 23, 2013 7:50am | report
 
wrhalljr

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wrhalljr

Thanks for the comments...it is when cutting but unlike many I don't really change much in the off season...I am not a big proponent of typical "cutting" and "bulking"...I believe "bulking" is just an excuse for eating whatever you want and getting fat...I stay within 10-15lbs of what I want to come in at...I just feel that if one puts on too much fat the effort that it takes to lose it again negates any gains that you would of made plus some....

Aug 23, 2013 8:21am | report
Detroitmike

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Detroitmike

Wow, great motivation for me. Turning 40 soon an if you can do,it so can I. Thanks for the motivation to take it to the next level. Great read

Aug 23, 2013 1:57pm | report
 
wrhalljr

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wrhalljr

Thank you...articles on this site gave me the motivation I needed and I want to do all I can to inspire and motivate others!

Aug 23, 2013 2:07pm | report
PrinceDaddy

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PrinceDaddy

Great Job!

Aug 23, 2013 2:20pm | report
 
wrhalljr

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wrhalljr

Thanks...

Aug 23, 2013 4:15pm | report
body_sculptor

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body_sculptor

It is great to see a warrior like you! I am 43 and breathe, eat, sleep iron too! Congrats you have an amazing body!

Aug 23, 2013 10:57pm | report
 
wrhalljr

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wrhalljr

Thank you for the comments...you are doing a great job yourself...keep up the great work!!

Aug 24, 2013 8:33am | report
Emaleesdad

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Emaleesdad

Congrats on your success. You gotta be proud! Btw, love your current workout.....yeah, I stole it....but man o man your gonna here a 46 year old up here in Pennsylvania cryin on his third exercise of abs hahaha

Aug 24, 2013 7:12am | report
 
wrhalljr

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wrhalljr

Thank you...and PA is my home state so go for it!! Stick to it and you will see the results!! Keep me posted...

Aug 24, 2013 8:35am | report
Emaleesdad

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Emaleesdad

I appreciate your interest in my progress and since I'm following your program which I did your Saturday today and absolutely loved it, I'll follow up. Since we are both older and we workout 6 days a week, have you found a sup besides glutammine that helps with not feeling sore all the time? Thanks

Aug 24, 2013 3:05pm | report
beardog22

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beardog22

Great job! You are a true motavtion for me I would love tomeet up and train with you. I live a couple of hours away. I would like to see the intense workout in person.

Aug 24, 2013 9:43am | report
 
wrhalljr

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wrhalljr

That would be great...anytime you are in the area just send me a pm..thanks for the comments...

Aug 28, 2013 2:31pm | report
macs63corvair

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macs63corvair

Progress is coming along nicely! Being new to glycogen depletion, my only question is that some articles talk about carbo loading for the next day or two when doing a one time a week depletion like this. I know you seem to be doing your carbo reloading all on Saturday night, so how does your diet look on Sunday? Or is it pretty much your same weekly meal plan as the rest of the week? Thanks in advance!

Aug 24, 2013 9:44am | report
 
wrhalljr

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wrhalljr

It is the same back on Sunday...I have tried a 24 hour and 12 hour replenish but 4 hours seems to work best for me...what is not in the article is that when my BF% gets below about 6% I do throw in a carb meal refeed on Wed evening also except for 2 weeks prior to a competition... I went through all of that but I guess it was to much for the article to encompass...thanks for the comments...

Aug 25, 2013 10:32am | report
summerheat

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summerheat

interesting and im taking the challenge!

Aug 24, 2013 9:51am | report
 
wrhalljr

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wrhalljr

Good luck my friend and keep me posted on your progress...

Aug 25, 2013 10:32am | report
Showing 1 - 25 of 38 Comments

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