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

[hamiltronj]

WAY over due update


Thoughts

Hey everyone! Sorry I have not updated in a while. This past two weeks have been a blurr. First off I want to wish everyone a Happy New Years and I hope everyone got to visit with the family for some time,

So whats new with me???

Well I am now attending BOLC(Basic Officer Leadership course). This will be 16 weeks of indepth coursework on what we will be doing as signal officers and leaders of young soldiers. So far I have been putting in 18 hour days for the past week. I have had a workout since Saturday, but I will have access to the gym tomorrow. So I will be getting back to the heavies very soon!! I am living in a hotel like thing with no kitchen. I am making it work though. I have a rice cooker, Microwave and george Foreman grill all set up. I usually have a couple of meals that I cook each day and a few others at what we call the DFAC or dining facility. I will have to adjust my macros once I start doing PT each day.

Most importantly I have meet some really great people so far and I am making great connections. I have learned a good bit about what it means to be an officer, but I have A LOT MORE TO LEARN

Please feel free to add me to ******** too https://www.********.com/#!/jamie.hamilton.737

Workout

gym highlights.

Upper Power C3W1

Incline Bench press

205 x 7 @ +5

Flat Db Press

90's x 4 x 10



OHP and Back

Pullups w/ 25lbs weight

25lbs x 10,10,10

5/3/1 C3W1 +5 set

OHP @ 125 x 7

Flat Bench
215 x 3 x 8
Ill get back to updating normally again soon

Current room

2013-0-9_16.16.32 by hamiltron89, on Flickr


2013-0-9_16.16.12 by hamiltron89, on Flickr

Food I cooked in a Hotel room on the way to BOLC #howbaddoyouwantit

2013-0-9_16.16.51 by hamiltron89, on Flickr

Eggs, Hashbrowns and salsa

2013-0-9_16.17.4 by hamiltron89, on Flickr

[hamiltronj]

Upper Power + 5/3/1 1/15


Thoughts

So sorry for the lack of updates. Not too much love being spread around haha. I have been crazy busy this past week. Spending alot of time on the Shooting range. We also did a simulation that is basically a HUMVEE on an axle that simulates a role over. It was a load of fun. We have a four day weekend coming up so that will be nice. Seems like I will be staying on base but still planning on getting outside and enjoying this amazing weather.
Workout

Incline BB Bench 3's C2W2
165 x 3
185 x 3
210 x 3
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
90'x 10
90 x 9
90x 8

Next week I am shooting for 4 x 8x90

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
Added around 125 kcals over the last couple of weeks. Actually seemed to have dropped a lb or 2. Going to keep increasing another 10-20carbs each week.

[jpfaherty]

Nice little hotel set up you have there!

What's the gym set up like?

[hamiltronj]

Nice little hotel set up you have there!

What's the gym set up like?

Hey man, Gald you stopped by. Yeah the Hotel is growing on me. We have room service and maids etc each day and a breakfast down stair every morning. They have like 5 gyms on post and the biggest one is really nice. The only down side is that there are always a ton of people in there.

Gym Highlights and macros.

Today was a good session I changed over to all DB's for this workout.

Flat DB 80's x 10,10,10,10
Incline DB 75's x 10,10,10,10

I will start uploading full workouts again starting monday.

Macros. Added 50kcals again this week. weight dropped by down to 171. Staying at 57f/290c/225p for another week.

[NaturalPursuit]

STRONG db pressing my man!

[Bnizzle163]

I can't believe this log has evaded me since mid-December .

I'm in from here on out!

[hamiltronj]

[QUOTE=hamiltronj;1010996573]Upper Power + 5/3/1 1/25


Thoughts

Well guys it has been a very long week. Been at the range everyday and getting about 4 hours a sleep. Life can be tough but we got to keep moving forward. Oh and I qualified Sharpshooter yesterday!! I have been keeping up with my lifting since beening here at Ft. Gordon. I have to change some exercises on the fly due to lack of time and the amount of people. My weight has been staying steady 171-173. I am going to keep adding 10c each week. I have a Back and shoulder workout to post tomorrow.

Workout

Incline BB Bench 3's C3W3
180 x 5
205 x 3
225 x 3
Incline is getting up there


Flat DB bench
95's x 10
95 x 10
95 x 10

Next week I am shooting for 4 x 8x95

HS plate loaded row Close grip
275lbs x 12
275lbs x 12
275lbs x 12
Ready for 3 x 10 @ 295

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

DB rows
75lbs x 10
75lbs x 10
75lbs x 10
Kept these really light to focus on the lower lats.


Chest supported T-bar
3plates x 10,10,10,10


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




Cardio-
None

Nutrition
60f/295c/221p

[Shazriki]

Congrats on qualifying for sharpshooter dude, sounds like you're enjoying all the training (both in the gym and out of it)

[Emekaokammor]

HAppy for you bro. Keep chasing your desires both in and out of the gym.

Congrats on the Sharpshooter status!

[hamiltronj]

HAppy for you bro. Keep chasing your desires both in and out of the gym.

Congrats on the Sharpshooter status!

Thank E!!

Everything is going great. Just staying really busy here. How is everything going for you?

[hamiltronj]

Chest and Arms 1/26


Thoughts

PHEW!!! Made it through another week. I had a really awesome class on Friday. It is called Performance and Resilience enhancement. The lady is was a sport psychologist and works with olympic athletes and Professional ball players.
We went over things like Attention controls(finding a focus points and making a routine out of things), energy managment, which talks about breathing and how certain techniques can lower cortisol and promote recovery faster than just the "sleep 8 hours a day" and adding imagery to visualize yourself obtaining a goal. A really great class and I loved how it was focused around sport performance.

I bumped up my calories by 50 spread out over all macros.

Workout

Flat bench weight PR

225 x 6
225 x 5
205 x 8
205 x 6




Hammer Strength Incline Chest press
225lbs x 12
225lbs x 12
225lbs x 12



Cable Barbell Curls


57.5 x 10,10,10,10

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]


Preacher Curls
65lbs x 10
55lbs x 8
35lbs x 8




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


OH Triceps Extensions
50 x 10
42.5 x 10
42.5 x 10
42.5 x 10


Abs

Decline situps x 25,25,25


Cardio-
10mins

Nutrition
57f/295c/217p

[hamiltronj]

Update from this week


Thoughts

Hey everyone! So whats new with me???

This week as been super busy. We did Land Navigation a few times this week. It is always a fun and nervous thing to do. Sorta like feeling lost but while knowing a way to find yourself.

These past two days we have been doing combatives. Let me tell you I have never been this sore. I got banged around pretty good. Plenty of cuts and bruises to show off to the ladies. We have one more day of this and then back into the class room for more Powerpoints.

I think I am ready to change programs again. I have ran 12 weeks of 5/3/1 and I am looking for a change.

If you have any ideas let me know.

Workout

gym highlights.

Upper Power

Incline Bench press

160 x 5
185 x5
205 x 8

Flat Db Press

100's x 6
100's x 5
85's x 6
85 x 6

HS Row

315lbs x 8,8,8

Low Row

175 x 10,
195 x 10,10

OHP and Back

Pullups w/ 25lbs weight

25lbs x 10,10,10

5/3/1 C3W1 +5 set

OHP @ 130 x 7

Lateral raise

20lbs x 12,10,10,10

Front Pull down

225 x 10,10,10


Chest and Arms
215 x 3 x 8

Tricep rope press down

42.5 x 10,10,9,8

cable curls
30lbs x 12,12,12,12

Close Grip Bench

135 x 10
155 x 10,7

DB incline press

70's x 12
80 x 12
85 x 12

Preacher curls

65lbs x 10,10,10

MACROS

60f/295c/229p

Weight
171.4-175.8

[Bnizzle163]

Awesome work, man! I'm currently running Juggernaut, and loving it!

[hamiltronj]

Awesome work, man! I'm currently running Juggernaut, and loving it!

Thanks brother. I will have to take a look at juggernaut. Any links to sources?

[hamiltronj]

Update from this past week


Thoughts

So we finished up Combatives this week. In total we had 2 people with dislocated shoulders, 1 broken hand, 2 broken fingers, and one poor guy with a torn muscle in his leg.

Luckly I only tweaked my shoulder some. Nothing too bad but has limited some of my pressing movements but nothing I have had to deal with before.

In the classroom we are doing power distribution. This class is pretty intense. Focuses alot around Electrical engineering fundamentals. This course would normally be a 8 week course, but they are cramming it into 3 days with us. On top of that I have been studying to get two computer certifications that are coming up at the end of this month. All in all pretty busy this week.

Training

I am still looking for a new program. I might be leaning more towards a legs/push/pull workout with a strength week and a Hyper week. Thoughts?

Diet

Diets has been on point for the most part. I am having to adjust more with the added activity that I am now doing. I have added 10g carbs each week for the past month with no movement in weight. Add 15g this week and seeing what happens

Sorry for the lack of updates. Hopefully Ill get a better system going soon

[Bnizzle163]

Here's a link that gives you a brief overlook of the program :

http://www.jtsstrength.com/wp-conten....0_Preview.pdf

[Ccm644]

Your very busy and doing great! Keep it all up! Hope your shoulder gets better asap

[hamiltronj]

Here's a link that gives you a brief overlook of the program :

http://www.jtsstrength.com/wp-conten....0_Preview.pdf

Thanks my man. Ill take a look at that for sure. How long does you workout usually last?

Your very busy and doing great! Keep it all up! Hope your shoulder gets better asap

My shoulder is slowly getting better. Thanks for stopping by brother!

[hamiltronj]

Ranger school, ruck marching, shoulder pains and living the dream


Thoughts

I would first like to thank everyone who keeps posting and checking in on me. It really does mean alot to me to have people doing that. I am finding it increasingly difficult to update this as much as I would like too.

From now on I will be updating on Mon, Wed, Friday and Saturday. This will keep me accountable and pushing forward.

New program

I have decided that due to my pretty crazy schedule I will be doing a Hyper: legs/push/pull off legs/push/pull off... Power: legs/push/pull off legs/push/pull off.

This will allow me to fit my training to my life and not the other way around. I am keeping it pretty simple and moving up in reps and then weight as my progression from week to week.

Ranger school

So it seems that I might have to chance to get a Ranger school slot. So moving forward I will be adding in various days of long distance running and fast paced/ longer distance ruck marching. You will not find many people in this forum doing this type of training. So It will be something new. Ill be sure to add pics and details once I get it planned out.

Shoulder

I have been doing alot of mobility exercises this past week or so. It has helped alot and I will be keeping these exercises moving forward.

Training

I'll add my first 3 workouts tomorrow and my first ruck march details tomorrow.

Thanks again for stopping by and giving me support!!

[Shazriki]

It is interesting seeing you balance all these conflicting training goals. Considering that the military training is something that you'll only go through once and sort of impacts the rest of your career in the army, do you think it might be a good idea to put the weight stuff on the backburner to ensure that you're as fresh as possible?

[Bnizzle163]

Thanks my man. Ill take a look at that for sure. How long does you workout usually last?

With warm ups, stretching, etc... about 1 hr 15 minutes or so.

[hamiltronj]

It is interesting seeing you balance all these conflicting training goals. Considering that the military training is something that you'll only go through once and sort of impacts the rest of your career in the army, do you think it might be a good idea to put the weight stuff on the backburner to ensure that you're as fresh as possible?

Hey Moses, thanks for checking in brother. I find that balancing all of this is not too hard. I find we have more time than we know when we really start looking and planning our days out. Ranger school is really phyiscally demanding and right now training for it is not too much for me personally. I tend to recovery faster than most so that is something on my side.

Right now a ranger school slot is not guranteed since the major cut backs going on with spending. I'll have a few chances to try and get a slot as my career progresses.

However, It might be something I have to change as I move forward.

With warm ups, stretching, etc... about 1 hr 15 minutes or so.

Thats not too bad. Thanks again for the information buddy

[hamiltronj]

New program


Thoughts

Hey everyone! I wanted to post up a few workouts from this week. So far I am loving this new program. I enjoy the flexibility in it.
Workout

gym highlights.

Legs hyper

Front squats

160 x 10
185 x 10
205 x 10,10

Leg Press
4x10...forgot to write down the weight

Leg extension

130 x 12,12,12,12

Leg curl

120 x 8,8,9

Calves

4x20reps

Pull Hyper

Pullups weight

Bw x 10,10,10,10

BB row

185 x 10,10,10,10

HS low row

160 x 10,10,101,0

Front Pull down

225 x 10,10,10

Barbell curls
75lbs x 10,10,10,10


Push


Incline BB

155 x 10,10,10,10

wide chest press
205 x 10,10,10,10

Close Grip Bench

135 x 10
155 x 10
155 x 10,10

Rope press Down

65 x 15,15,15,15

Reverse press down

65lbs x 10,10,10

Cable Curls

50lbs x 15,15,15,15

Pull

Rack pulls
225x10,10,10,10

HS Low Row
185 x10,10,10,10

High Row
225 x 8,8,8,8

Incline DB Curl
25lbs x 10,10,10,10

Preacher Curls
70lbs x 10,
60lbs x 10
50lbs x 10

Shrugs

225lbs x15,15,15

Wrist curls

20lbs x 20,20,20,20

Alt DB curls

30lbs x 10,10,10,10

[hamiltronj]

Hey peeps,

So I decided to take the next few days off to let my shoulder recover some more. I am working on writing out this weeks workouts. I am entering my first strength workouts of this program. I am really enjoying it now. I will leave you with a few food pics!!!


Oh and a quick snap of me in some army sh_T

2013-1-18_9.22.47 by hamiltron89, on Flickr


Steak and veggies @ The Ale House

2013-1-18_9.23.11 by hamiltron89, on Flickr


reuben

2013-1-18_9.22.24 by hamiltron89, on Flickr

Egg roll

2013-1-18_9.21.51 by hamiltron89, on Flickr

Chicken Curry @ Pho Bac

2013-1-18_9.21.40 by hamiltron89, on Flickr

Chicken and potato

2013-1-18_9.21.9 by hamiltron89, on Flickr

Steak and Veggies

Untitled by hamiltron89, on Flickr

[hamiltronj]

Pull hyper and shoulder/diet updates


Thoughts

Hey everyone! I wanted to post up a from this week and post up some new information.

So this past weekend I went to the Doctor about my shoulder. He gave me a shot and some pain pills. I have new a appointment for a different doctor. He said that he did not believe that I have a cuff tear, but suggests that I still go see another doctor. I have been icing and taking anti-infams for the past 4 days. It seems to be getting better.

I have decided to do a mini cut for 3-5 weeks. I was a recent vid from 3dmj about this and thought it would be a idea. Hoping to lose about 6-8lbs and get back slowly on the gain train!!

Hope all is well.
Workout

gym highlights.

Pull Hyper

Pullups weight

Bw x 10,10,10,10

BB row

185 x 10,10,10,10

HS row

275 x 10,10,10,10

Front Pull down

225 x 10,10,10

Barbell curls
75lbs x 10,10,10,10

Concentration curls