... 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
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12-16-2012, 03:18 PM #1
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
Commitment and Duty: A young Officers drive to the stage.
Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-16-2012, 03:25 PM #2
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12-16-2012, 03:50 PM #3
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12-16-2012, 04:45 PM #4
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12-16-2012, 04:58 PM #5
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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 lowCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-17-2012, 12:34 AM #6
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12-17-2012, 10:21 AM #7
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12-17-2012, 08:45 PM #8
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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12-17-2012, 09:10 PM #9
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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 FlickrCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-18-2012, 04:38 PM #10
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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
SorryCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-19-2012, 05:25 PM #11
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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 FlickrCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-20-2012, 12:27 AM #12
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,405
- Rep Power: 4778
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!
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12-20-2012, 01:48 AM #13
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-20-2012, 06:36 AM #14
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12-20-2012, 09:18 PM #15
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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
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.
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!!Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-21-2012, 05:47 AM #16
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12-22-2012, 07:33 PM #17
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12-22-2012, 07:45 PM #18
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
[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 FlickrCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-22-2012, 11:53 PM #19
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,405
- Rep Power: 4778
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.
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12-23-2012, 02:30 PM #20
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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.Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-27-2012, 01:24 PM #21
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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 soonCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-28-2012, 12:56 PM #22
Strong OHP! Love to food pics, if i haven't mentioned it before, lol.
Emeka "The MenAce" Okammor - All American EFX Rep
Phil. 4:13
********: www.********.com/AllAmericanEFX
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My comments do not necessarily reflect the opinions of All American EFX and they are my own.
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12-30-2012, 06:42 PM #23
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12-30-2012, 06:56 PM #24
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
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 guysCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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12-31-2012, 06:23 AM #25
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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01-01-2013, 06:56 PM #26
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
[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 FlickrCommitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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01-03-2013, 08:34 AM #27
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01-03-2013, 09:17 AM #28
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01-03-2013, 09:44 AM #29
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01-09-2013, 12:56 PM #30
- Join Date: Oct 2008
- Location: Auburn, Alabama, United States
- Age: 34
- Posts: 973
- Rep Power: 877
Glad to hear about you having a great Holiday my man
Thanks Moses! Adding more and more calories each week and trying to balance army stuff is becoming very hard. NOTSTOPINGNOW!!
Glad to have you brother!!Commitment and Duty: A young Officers drive to the stage. http://forum.bodybuilding.com/showthread.php?t=150397083&p=995053613#post995053613
Once you figure out the "why" then the "how" is easy
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