Commitment and Duty: A young Officers drive to the stage.

[hamiltronj]

... The Beginning...

He who cannot change the very fabric of his thought will never be able to change reality, and will never, therefore, make any progress

Hey guys, most for you know me from my other log detailing my contest prep and from many other active board members logs.
My goal for this log is to bring you all with me as I proceed into my new career as an Army officer, going to new places, and eventually leading young men and women.
All along I will find balance to pursue my dreams and fulfill my commitment.

My background is similar to many others here. Throughout middle-high school I was overweight and did not play many sports.

I started to gain interest in lifting late in my senior year in high school, but fizzled out once summer came around . I have always been interested in the military and began talking to ROTC recruiters in college.
I was offered a full Scholarship to Auburn University. Once there I swayed back and forth between Computer Science and Information Systems, and I also started Army ROTC.
I finally settled into Information Systems and graduated Magna Cum Laude this past week. I also just commissioned as a 2nd LT in the Army with a branch of Signal.


MSG and me by hamiltron89, on Flickr


graduation by hamiltron89, on Flickr

I have been lifting weights very seriously for the past two years. December 2011 I got the competition bug. I started working with Shelby Starnes at a weight of around 210lbs.
As with any prep life tends to hit harder during this period. My father was diagnosed with a very aggressive type of lung cancer.
I spent much of my time running between my university and his house to take him to doctors appointments and treatments.
Most of the time driving 6hours throughout the day to make it back to class the next morning.


dad by hamiltron89, on Flickr

My competition was planned to be on May 26th. I was awake getting ready to do my morning cardio on May 25th when I received the call that my father had passed away.
I can only describe the feeling to being similar to falling flat on your back and the air being taken away from your body. At that point the competition seemed insignificant.
After the funeral I was brought in to a major pharmaceutical company into their Product Innovation team for the summer.


Since then I have been clean bulking and am very happy with the results to date. The day before the show I was a completely depleted 161lbs. 6months later I am hovering around 170-173lbs.
I am currently doing a 5/3/1 + PHAT hybrid 4 day a week program with 2 Army PT focused days mixed in.

I will be posting my workouts, my thoughts, my diet.
I hope you all join in on this ride with me.

... Pics...

Early college after going on a 3 month crash diet of 1200kcal….fail Pics 1-3(170lbs)
Pics 4-6 was the start of me working with shelby(210lbs)


The beginning by hamiltron89, on Flickr

Throughout Contest pre and post show til mid june(190lbs-166)


week 12_2 by hamiltron89, on Flickr

Early June(159) til now (173)

Post show by hamiltron89, on Flickr

[Reid456]

I'm in.

[jpfaherty]

You know I'm in

[hamiltronj]

I'm in.

You know I'm in

Welcome!

[hamiltronj]

Chest and Arms 12/15

I have had some great workouts this week. I think taking a few days off last week and getting more sleep has help alot. Tomorrow starts 5/3/1 c2w2. Looking forward to hitting it hard
Also, I started using my Grip4Force grips on my hyper days. Adds a whole new level of intensity trying to hold on to the weights.




170.8


Workout

Flat Bench press
205 x 10
205 x 10
205 x 10
Moving up yo 210 x 3x 8 next saturday


Incline Hammer strength press
155lbs x 12
155lbs x 12
155lbs x 12
50lbs x 10
moving up to 175 x 3 x 10 then switching back to DB incline press

Pull ups

bw x 11
bw x 10
bw x 12



Alt DB curls with Grip4Force grips
30lbs x 10
30lbs x 10
30lbs x 10
Moving up to 35lbs x 3 x 8

Rope press down
42.5 x 12
42.5 x 12
42.5 x 12
Adding another set into this


Preacher Curls
80lbs x 10
80lbs x 10
80lbs x 10
Hitting 85 for all sets next WO

Close Grip Bench press Smith machine
135lbs x 12
155lbs x 12
155lbs x 12
185 x 3 x 10 next WO


Hammer curls DB with G4F grips
30lbs x 12 Super set DB tri OH extensions 15lbs x 10
30lbs x 12 Super set DB tri OH extensions 15lbs x 10
30lbs x 12 Super set DB tri OH extensions 15lbs x 10




BW bench dips
BW x 15
BW x 15
BW x 15

Cardio-
15mins

Nutrition
51f/261c/217p...alittle low

[Shazriki]

In Jamie. Let's do this!

[Emekaokammor]

Awesomeness!

[hamiltronj]

In Jamie. Let's do this!

Awesomeness!

Thank you both! I am gald we have a close knit community here. Keeps everyone moving things in the right direction!!

[hamiltronj]

Lower Power + 5/3/1 12/17


Thoughts

Today I found out that my new duty station will be Ft. Lewis, WA! I am pretty stoked about getting that post. It is only about 1 hour from the heart of Seattle. Plenty of outdoor things to do. Plus I will be on the same post as a
good budd of mine from college....and they have a awesome gym on post too.

Side note: Big truck tires as crazy expensive. Cost my $820 for TWO tires....fml. Such is life though.

This is only my second time squatting since I pulled those spinal errectors. Starting to get back in somewhat of a groove.

Workout

Squat 3's C2W2
185 x 3
215 x 3
240 x 5+
Back was somewhat sore but getting stronger each week. might be a mental thing


Hack squats
4 x 10 @ 180


Pull ups

bw x 11
bw x 10
bw x 12
bw x 5



Leg Ext
135lbs x 12
135lbs x 12
135lbs x 12
Going for 3 sets of 15 then adding weight

Lying leg curls
80lbs x 12
80lbs x 12
80lbs x 12
shooting for 3 x 15


Donkey calves
100lbs x 12
100lbs x 12
100lbs x 12
Moving up 10lbs

Bodyweight hyperextensions
12
12
12
Might be time to add some weight to this.


[B]weighted ab crunchesB]
15lbs x 30
15lbs x 30
15lbs x 30


Cardio-
15mins

Nutrition
57f/265c/217p

Food
Chicken and dumplings

2012-11-17_23.7.24 by hamiltron89, on Flickr

SweetPotato with Dark chocolate Reese's

2012-11-17_23.7.50 by hamiltron89, on Flickr

[hamiltronj]

Upper Power + 5/3/1 12/17


Thoughts

Today was crazy! Spent all day filling out papers to get my stuff moved to FT. Lewis, Wa and getting more uniforms (which cost a lot of $$$). Finally made it back to the house 10hours later. Didnt want to wait any longer to hit the gym so I smashed a PreWO and went for it.

I hit all my numbers, but my shoulder is really sore. Hoping it gets better before OHP on Thursday.

Workout

Incline BB Bench 3's C2W2
165 x 3
185 x 3
210 x 4
I think I did not warm up nearly enough. Oh well some days you are good to go and others not so much.


Flat DB bench
85's x 8
85's x 8
85's x 8
85's x 8
Next week I am shooting for 4x10 @ 85's

HS plate loaded row Close grip
275lbs x 8
275lbs x 8
275lbs x 8
Ready for 3 x 10 @ 275

Cable Low Row
140 x 8
140 x 8
140 x 8
Going for 3 sets of 10 @ 140

DB rows
55lbs x 10
55lbs x 10
55lbs x 10
Kept these really light to focus on the lower lats.


Close grip bench
205 x 8
185 x 8
175 x 8
155 x 8
Had to keep lowering the weight because of the shoulder pain

Barbell EZ curls
80 x 8
80 x 8
80 x 8
I need to move these up in the workout




Cardio-
None

Nutrition
57f/265c/217p

Food
Sorry

[hamiltronj]

Cardio and things

So today was an "Off" day. I went to the track and did 13x100m and ab work.

I meet up with some friends for lunch and just had a good time. Finally able to get out of here and visit some family for the Holidays. The moving people are coming in the morning to take all of my stuff away. I went to the landlord's office and managed to get out of my lease.

Tomorrow is my 3's with OHP and I might throw in some rack pulls.

Just a 9oz sirloin for lunch...no biggie

2012-11-19_19.20.56 by hamiltron89, on Flickr

Spinach and artichoke dip

2012-11-19_19.21.8 by hamiltron89, on Flickr

[Shazriki]

Dude things are moving super fast for you. The only downside is that we won't be able to meet up when I fly over to Atlanta in February

Do you know what your main responsibilities will be in WA? Will you be on standy at a base, which division will you be in? Could you be deployed? (knows nothing about military structure lol)

Also those are some BEAST HS rows, what does your machine look like? I couldn't imagine doing another 100lbs on mine lol. Strong pressing as always, take care of that shoulder!

[Ccm644]

Strong workouts and nice eats

Good luck with your move and wow that is alot of money for tires

I am sure your do very well on your journey keep it up

[Rypt1]

Definitely in! You've got some amazing drive and I know you'll do well.

[hamiltronj]

Dude things are moving super fast for you. The only downside is that we won't be able to meet up when I fly over to Atlanta in February

Do you know what your main responsibilities will be in WA? Will you be on standy at a base, which division will you be in? Could you be deployed? (knows nothing about military structure lol)

Also those are some BEAST HS rows, what does your machine look like? I couldn't imagine doing another 100lbs on mine lol. Strong pressing as always, take care of that shoulder!

Hey Moses, Thanks for checking in. Actually, I will be in or near Atlanta until the 1st of May so hopefully we will be able to work something out. Once I get out to WA I should be placed in charge of a Platoon. A group of 30-40 other soldiers. I am not sure which unit I will be assigned to just yet. Depending on which one that is will decided exactly what I will be doing.


Here is a picture of the Machine I used. Same one as JP


hammer-strength-machine-row by hamiltron89, on Flickr

Strong workouts and nice eats

Good luck with your move and wow that is alot of money for tires

I am sure your do very well on your journey keep it up

Thank you sir. It has been an interesting one so far. I hope It will continue being one! Take care and thanks for stopping by.

Definitely in! You've got some amazing drive and I know you'll do well.

That really means a lot. I get a ton of motivation from people like you on these boards. It really does help having a group of people dedicated to the same things you are.


ALL: I just got to my parents house after a long drive. I will upload my workout tomorrow morning. Peace!!

[NaturalPursuit]

In brotha!

[hamiltronj]

In brotha!

Glad to have you sir!!

[hamiltronj]

[QUOTE=hamiltronj;996164063]Chest and Arms with seasons Greeting!!


Thoughts

SO I have been home a couple of days and it has been a nice change of pace. It is always good to be close to family and this year especially since there will be an empty chair at the family dinner.

I have managed to spend some time with friends that I have not seen in over a year. I have also joined a new temporary gym for the week. I like the gym and not a lot of people go. Managed to get in a nice workout this morning.

I hope you all are able to spend time with family of the Holidays.

Workout

Flat bench
210 x 8
210 x 8
210 x 8

These felt pretty solid. Not too heavy by any means. I think I need to start doing more warmup sets


Hammer Strength Chest press
185lbs x 10
185lbs x 10
185lbs x 10
185lbs x 10


Pullups using rope

BW x 12,12,12

Alternating Dumbbell curls with GRIP4FORCE grips
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10


Rope press downs
50lbs x 10
50lbs x 10
50lbs x 10


EZ bar Preacher Curls
60lbs x 10
70lbs x 8
70lbs x 8
Shoulder started giving me trouble here


Close grip bench
165 x10
165 x10
165 x10
165 x10


Hammer DB curls
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
I need to move these up in the workout

Body weight Bench dips

20,20,20

Chest flys
115lbs x 10,10,10

Abs

Decline situps x 15,15,15


Cardio-
10mins

Nutrition
57f/265c/217p

Food

Pumpkin, Strawberries, Kashi, and Chex Milk cookies

2012-11-21_23.25.11 by hamiltron89, on Flickr

Burger, chicken SP


2012-11-21_23.26.21 by hamiltron89, on Flickr

Pumpkin, Reese's Cup, Chex milk cookies and kashi + Fudge brownie protein

2012-11-21_23.25.44 by hamiltron89, on Flickr

[Shazriki]

Yet another beast session. I was wondering if you feel that you need this kind of volume to get your arms to grow. I do a similar workload but distributed over 2 days (my OHP day and Bench day) and I'm never sure if its enough.

Btw awesome that you'll still be around, I'll shoot you an email when I know more!

Merry Christmas, enjoy the time with the family even in light of all that's happened this year. You're a strong dude.

[hamiltronj]

Yet another beast session. I was wondering if you feel that you need this kind of volume to get your arms to grow. I do a similar workload but distributed over 2 days (my OHP day and Bench day) and I'm never sure if its enough.

Btw awesome that you'll still be around, I'll shoot you an email when I know more!

Merry Christmas, enjoy the time with the family even in light of all that's happened this year. You're a strong dude.

Yeah man send that email when you know the details.

As far as the volume goes...Yea, I think it helps. I am not going to failure on any of these sets. My arms are my biggest weak point. I tend to hit them two-three times a week. Some times it is only 4-6 sets at the end of a workout. All Varying rep ranges and weights. I have seen some improvement so far.

[hamiltronj]

Gym highlights and ramblings


Thoughts

First off I would like to say I hope you all had a great Christmas! I spent a lot of time with family from all over the place. It was great to just relax and have a good time. Not a single macro was counted and no harm was done. I have a few more days up here with the family then I am heading down back to Auburn and close things down at the apartment. I have really been lacking on taking food pics here lately. Hopefully I will be able to snap some new ones soon.

Workout

I am just going to post some gym highlights.

Upper Power C2W3

Incline Bench press

220 x 3 on the +1 set

Flat Db Press

90's x 3 x 10


Lower Power C2W3

Squat
255 x 5 on +1 set

I think I am just going to have to lay off of back squat for awhile. It really hurts my lower back. I might be switching over to front squats

OHP and Back

Pullups w/ 25lbs weight

25lbs x 10,10,10

5/3/1 C2W3 +1 set

OHP @ 135 x 5

Ill get back to updating normally again soon

[Emekaokammor]

Strong OHP! Love to food pics, if i haven't mentioned it before, lol.

[hamiltronj]

Strong OHP! Love to food pics, if i haven't mentioned it before, lol.

Thank you sir! How was you time with the family?

[hamiltronj]

Chest and Arms


Thoughts

So I finally made it back down to my apartment at Auburn Uni. I had a blast hanging with the family. I also went to a very good friends engagement party last night. Had some great food and a few drinks (okay maybe 2 over 6 hours lol) and ended up driving through the night to get back to my apartment. I have a few more things to buy for my packing list and a couple of things to handle before I move out. I have one more big blow out of the year tomorrow night. New years eve is always a good times. This will be particularly true because I am not sure when I will see most of my friends again as they are all moving there own ways now too.

Cheers for a new years. My goals for this upcoming year will be BALANCE in all things of life.


Workout

Flat bench weight PR
210 x 10
210 x 10
210 x 10

Moving up 5lbs to 215 for 3x8


Hammer Strength Incline Chest press
225lbs x 8
225lbs x 8
225lbs x 8



Pullups using rope

BW x 12,12,12

Alternating Dumbbell curls with GRIP4FORCE grips
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10


Rope press downs
57.5lbs x 10[+5lbs]
57.5lbs x 10[+5lbs]
57.5lbs x 10[+5lbs]
57.5lbs x 10[+5lbs]


EZ bar Preacher Curls
60lbs x 10
70lbs x 8
70lbs x 8
Shoulder started giving me trouble here



Hammer DB curls
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10


OH Triceps Extensions
50 x 10
50 x 10
50 x 10
50 x 10
dips

20,20,20

Pshups
3x failure

Abs

Decline situps x 15,15,15


Cardio-
20mins

Nutrition
57f/265c/217p

Food

LAZY sorry guys

[jpfaherty]

[b][u
Cheers for a new years. My goals for this upcoming year will be BALANCE in all things of life.

I can't preach that enough my man. Most important thing in life is BALANCE. Enjoy all aspects of your life, not just the gym.

Happy holidays my man

[hamiltronj]

[QUOTE=hamiltronj;996164063]Upper Power + 5/3/1 1/1/13


Thoughts

Well it looks like we al lived to see another year and no apocalypse insight as of now. I went out with some friends last night and had a blast. Drinks, Food girls etc. Slept in alittle today an went to the gym in the afternoon. Luckily there we no NYE gym goers in my gym today which was a great surprise.

I skipped the deload and just went straight into my 3rd cycle of 5/3/1

Workout

Incline BB Bench 5's C3W1
150 x 5
180 x 5
205 x 6
Shoulder is giving me a little trouble


Flat DB benchPR!!!
90's x 8 SS Dips x 12
90's x 8 SS Dips x 12
90's x 8 SS Dips x 12
90's x 8 SS Dips x 12
Next week I am shooting for 4x10 @ 90's

HS plate loaded row Close grip
285lbs x 8
285lbs x 8
285lbs x 8
Ready for 3 x 10 @ 285

wide grip Cable Low Row
140 x 8
120 x 10
120 x 10
Going for 3 sets of 10 @ 140

DB rows
80lbs x 10
80lbs x 10
80lbs x 10



Close grip bench
155lbs x 10
155lbs x 10
155lbs x 10
155 x 8
Had to keep lowering the weight because of the shoulder pain

Barbell EZ reverse curls
60 x 10
60 x 10
60 x 10





Cardio-
damage control lol 23mins

Nutrition
Added 100kcals to my intake. Still haven't gained 1.5lbs in almost two months.

Food

Steak and chicken tacos

2013-0-1_20.39.36 by hamiltron89, on Flickr

Shrimp and pork tacos

2013-0-1_20.38.28 by hamiltron89, on Flickr

GY, Pumpkin kasha

2013-0-1_20.39.3 by hamiltron89, on Flickr

Broccoli and cheese with shrimp and fish

2013-0-1_20.39.15 by hamiltron89, on Flickr

Nudes Taken today post binge

2013-0-1_20.37.43 by hamiltron89, on Flickr


2013-0-1_20.37.52 by hamiltron89, on Flickr


2013-0-1_20.37.18 by hamiltron89, on Flickr


2013-0-1_20.37.1 by hamiltron89, on Flickr

[Emekaokammor]

Thank you sir! How was you time with the family?

It was awesome brother. My training took a hit but that's worth it to be able to see and chill with my family.

How were your holidays? Hope they were great!

[Shazriki]

What do you mean post-binge, still looking awesome dude!

[offroadatv200]

In for this one!

[hamiltronj]

It was awesome brother. My training took a hit but that's worth it to be able to see and chill with my family.

How were your holidays? Hope they were great!

Glad to hear about you having a great Holiday my man

What do you mean post-binge, still looking awesome dude!

Thanks Moses! Adding more and more calories each week and trying to balance army stuff is becoming very hard. NOTSTOPINGNOW!!

In for this one!

Glad to have you brother!!