View Full Version : hamlins journey
I'm 18 years old been at this for about 2 years. Didn't get anywhere for the first year and a half. I'm finally finding out what's working for my body. I'm using a George leeman approach as far as gaining weight. I'm 8 weeks out from when I decided to start cutting. I do not train the same way most powerlifters do. I don't want to be the way most are. I do my best to not be vein, stay covered up focus on bettering.myself in life and my lifts. As I'm young and still have growing up to do I fall short sometimes.
Marital status : engaged
Occupation : manual machinist
Squat 315x8
Ohp 135x8
Dl 355x6
Bench 235x8
Close grip 255x4
Squats : 315x8 ( old Pr was 295x8)
Close stance box squat 265x9
Leg extensions 70x20, 90x20, 110x20, 130x15, 150x12, 170x12, 190x9 + 11 assisted
Hamstring curl + calf raises superset 6 rounds
Food : half gallon of milk, 72g of protein from whey ISO, 5 pieces of pizza , cookies, 8 oz beef + half box of hamburger helper
Bench 135x8, 165x8, 185x8, 225x8, 245x8 pr
Ohp 95x8, 115x8, 135x8, 145x8 pr
Dips 5 sets to failure
Side raises 20x10, 25x10, 30x10, 30x10, drop set (30,25,20 all x 10)
Food : 72g protein from whey, 8 oz Greek yogurt + 1 scoop of whey, 2 meals of 10oz 93/7 cooked beef 60 carbs from doritos, 48g protein from whey.
Curls 30x20, 40x20, 50x20, 60x16, 70x13, 80x10, 90x7
Reverse curl/ hammer curl super set 5 rounds of 15 reps each
Cable curls 1x50
Food cookies, 48g whey , 2 beef and dorito meals , 1/2 gallon of milk, 48 g whey
Cg bp 135x8, 185x8 , 225x11 PR
DB CURLS 25x10, 30x10, 35x10, 40x10
Dips 5 sets to failure
Rope pushdowns and cable curls superset 5 rounds
My bench is moving rapidly for the first time in my life I'm thinking 315 paused is very attainable. I'm testing my 3 lifts 7 weeks from tomorrow.
Updated prs
Bench 245x8
Cg bp 225x11 255x4
Ohp 155x8
Sq 315x8
Dl 355x6 ( attempting 375x6-8 tomorrow)
Dl 135x5, 135x5, 225x5, 275x5, 315x3, 375x8 PR , 355X6 was previous pr
Bb row 135x8, 185x8 gym closed
Real quick bench workout :
Bench barx20 135x10, 185x10, 225x5, 255x7,
275x1. 285 is my lifetime pr. 275 was very easy. 315 touch and go is doable
Ohp bar x 10, 95x10, 115x10, 135x8
Pushdowns - 60 reps total (I had shoulder reconstruction in 2008.) My shoulder bothers me if I do to many dips and I think 10 sets to failure a week is too much for me now.
Side raises 15x10, 20x10, 30x10. 30's use to be sloppy for me, now I can do them
I credit my bench moving so rapidly to : calorie dense foods, 8hrs of sleep a night, and reps opposed to singles and doubles. My upper body has also grown tremendously since eating like a fatty. (I am a fatty I guess)
Food : donuts, sausage egg biscuit, 2 chicken wraps, chicken and potatoes, 2 protein bars, half gallon of milk
Well, I'm relocated and ready to roll in Odessa now. Had about 4 days off from lifting, heading to flex 24 tomorrow to check it out.
had alot going on at work and havent trained or ate the right way in nearly 3 weeks. thats alot of progress lost.
back on the forum, finally. im back at it though.
meals today were :
tuna sandwich on whole wheat for Breakfast
60g carbs from white rice, alfredo sauce and one chicken breast + tuna sandwich on whole wheat
2 burritos with 1/4 cup white rice, light sourcream cheese salsa and chicken on them
60g whey from a shake
recent LIfts :
295x8 squats
315x8 DL
225x8 DL
115x16 ohp
Doing close grip tomorrow
food today : 2 cups white rice, 2 cups white noodles, 8 oz flank steak, 16 oz chicken, one banana
training : close grip 45x10, 95x10, 135x10, 185x8, 205x8.
curls 15x20, 65x10, 105x10, 125x8
decline skull crushers 50x15, 80x12, 80x12
plate loaded dip machine 1pps+25x15, 2ppsx15, 2pps+25x15, 3ppsx15
DB Hammer Curls 35x10, 45x10, 55x10, 65x10
Tricep extension + Rope Curls superset 5x25
Yesterday was
Bench vs monster mini band
Top sets were 155x3x10
Assisted dips 4x 8-12
chest/biceps/triceps accesories
Squats : barx3
135x3
245x3
335x2
385x1
405x2x1 PR
DL :
BARX3
135X3
245X3
335X3
445X1 PR
LEG PRESS + BACK EXTENSIONS 3X20 EACH
Incline bench 135x 3x8
Db bench 75'S 3x8
Incline db 65's 3x8
Ohp : 95x3x8, 1x15
Side raises 3x15-20
3x10 @ 185 squats
8x2 deads @ 405 reverse band
3x8 spider bar gm'S @ 155
3x8 t bar row
4x 8-20 curls
worked up in paused doubles
225x2, 255x2, 285x2, 255x3x2
Swissbar FLoorpress w/ 120# CHains
135x5, 185x5, 155x3x5
dips : 3xMax (9, 7, 5)
Pushdowns/Behind the head extensions 3x15/10 superset.
3x20 pull downs
2x5, 2x10, 2x15, 2x20 t bar row
3x12 + a drop set for 12 kb rows with chains
3x20/20 Front raise/cable curl ss
3x20/20 side raises reverse curl
6 2014 preacher curls
no training today, but plenty of good food, already had : 3 cups of hashbrowns, 4 eggs and 3 pieces of bacon.
for the rest of the day ill have : 48g of whey, 10g aminos, pound of sirloin + half gallon of chocolate milk.
gonna play alot of COD : Ghosts.
xbox live GT is solublecomic77 if anyone from the brotherhood plays!
Squats with 120# Chains :
bar x2
135x2
225x2
275x2
315x2
275x3x2
Deadlifts :
365x5
315x5 (add 60# chains)
post workout meal : 16oz chicken and one box of low sodium chicken flavored stuffing. 88 protein, 140 carbs, 22g fat.
bedtime shake : 2 scoops ON Whey, 2 scoops of vanilla ice cream, 16oz milk
Incline Bench : 3x10@155 PR
DB Bench : 3x10@80's PR
DB Incline Bench : 3x10 @ 50's
OHP : 3x10 @ 95 PR
Db curl/ reverse barbell curl superset 3x10/10
Db hammer curl/ barbell curl 2x10/10
Preacher curl 3x failure
Hammer curl 6 sets
Post workout 3 cups hash browns 6 eggs fat free cheese and srirachi sauce
once again, relocated back home.
Currently linear periodizing : Touch and Go Bench, Squats, Beltless Deads w/ Straps, Close Grip Bench
Recent PR's : TNG Bench : 245x7, Squats : 405x1, Beltless Deads : 355x4, CG Bench : 215x12
Bench : 235x10 TNG
OHP : 125x22
Deadlift 335x12
Squat 225x8 (Havent squatted in several weeks and am easing back into it)
Bench : 245x9
Spoto Press : 205x15
Dips : 5x Failure
Curls : 5x Failure @ 105
Squats : 315x8 (Still Easing Back Into Squats)
SLDL : 145x3x20
Leg Extensions / CUrls SS : 3x20
Calves : 3x20
Pale Rider
06-30-14, 11:47 am
looking strong
Squats : 335x8
OHP : 145x15
Bench : 225x18 PR
Deadlift 335x8