Andy's training

today...abs/traps

wieght crunches- 15x4
shrugs-15x4
wieght leg raises-15x3
DB shrugs-15x3
twist crunches-20x1

Anyone know of any ways to change my routine to induce more growth? or do I need to workout more of dieting now?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Today was...leg/back day but I did'nt feel like doing because I didnt much sleep last night. So im doubling up tommarows workout, for some reason I love to workout on weekends I think its because I dont need to worry about time.

tommarows...Legs/lower back/abs/chest

leg press-7x2
dead lift-6x3
front squat-6x3
calf raises-15x3
extensions-10x2
wieghted crunches-15x4
wieghted twist-15x2
wieghted leg lifts-15x3
flat bench-reps 8x7x6x5= 4 sets
incline bench-reps 7x6= 2 sets
decline bench-reps 6x5= 2 sets
cable flies-10-15 reps for 1 set
25 pound wieght push ups to failure. normaly get about 7-10

heres a new pic also...

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Today...Abs/traps

crunches-2 times to failure
shrugs-10x4
decline crunches-2 times to failure
DB shrugs-10x3
twist crunches-2 times to failure

Also im starting critical bench program soon.

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Im playing soccer for sure next year !!!

Well heres the story why...

This kid that was on my team last year always ball hogged which pissed me off. Dont get me wrong he was mvp of the league. Well I was tired of soccer after last season and was going to stop playing till I found out this kid moved to ashland. So now if im on the team I get to go against him which is my dream. Because I know dam# well I can take him. Now I quite smoking and laying off the pop maybe 1-2 a week. Also im going to start running again o boy saturday and sunday. I have my friend I told you guys about awile who wanted help going to run with me as long as he can then when hes done I can get my dog and run longer. I want to be able to jog 3 miles straight in about 3 months. Right now I can jog meaning 7-8 miles a hour for 1 1/2 miles. Going to try and stay the size I am but get a stronger I might gain a little more but thats ok. Mostly just worried about my legs endurance and all.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Goals to meet in 2 months from now 3/17 are...

add 45 pounds to bench press

add a little of size to biceps, quads, and forarms

Be able to jog 3 miles need endurance in my legs for soccer season coming up.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

my routine of now...

monday-chest/triceps and cardio
tuesday-cardio
wednesday-legs/abs
thursday-biceps
friday-chest/triceps-cardio
saturday-abs/traps-cardio
sunday-biceps-cardio

lots of cardio because I need lots of endurance for soccer coming up.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Yesterday...

biceps/cardio

alternating curls-10-15 reps for 4 sets
hammer curls-10-15 reps for 3 sets
concentrations-10-15 reps for 3 sets

for cardio I did 2 hours of playing a 5 vs 5 basketball game at the park.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

today...benching

flat bench 5x5
neck press 7x3

cardio I did 2 hours of playing basketball

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Workout Routine

Monday- chest/triceps- 5x5, neck press 3 sets

Tuesday- abs/traps- wieght crunches 4 sets, shrugs 5 sets, decline crunches 3 sets, twist 2 sets

Wednesday- legs/back/cardio- punch and jab the speed bag and heavy bag threw the whole leg workout, leg press 2 sets, dead lift 3 sets, calf raises 3 sets, front squat 3 sets, lock deads 2 sets

Thursday- biceps- alternating curls 4 sets, hammer curls 3 sets, concentration curls 4 sets

Friday- chest/triceps- 5x5, neck press 3 sets

Saturday- abs/cardio/shoulders- jog with the dog for 1-3 miles, side raises 4 sets, crunches to failure for 3 sets, leg lifts to failure for 2 sets, twist crunches to failure for 2 sets.

Sunday- biceps/cardio- jog with the dog for 1-3 miles, barbell curls 3 sets, preachers for 2 sets, alternating curls for 3 sets, hammer curls for 2 sets

GOALS...

1. Just a little bit more size on my biceps.
2. Increase my running endurance
3. Stronger all over
4. Become very good at soccer and basketball
5. Grow my hair out : )

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I go for jogs and punch the speed bag or heavy bag whenever I can do it also. I like doing both of them so I do one or the other everyday pretty much now.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Im now on a boxing squad and my coach gave me a routine for us to do I changed it a little but heres what I will be doing...

Monday- power day/ aslo jog on the treadmill till failure

-Bench 5x5
-Neck bench (5-7)x3

Tuesday- Legs/ speed bag

-front squat 5x3
-dead lift 5x3
-extensions (6-8)x3
-lock deads 5x3
-calf raises failure x 3
-rythem squats 50

all done with light enough weight so that the last rep of the set only slows me very little from as fast as I can go.

Wednesday-Speed/abs

-Do jabs,combo,stances, and 1.2s on a heavy bag or speed bag for a 1/2 hour to a hour.
-crunches 3 sets to failure
-leg lifts 2 sets to failure
-twist 2 sets to failure

Thursday-Bicep work

-Barbell (6-8)x3
-Hammers DB (10-15)x3
-Alternating DB (10-15)x2
-Concentrations (10-15)x2

Friday-Endurance/jog

-push ups to failure x3
-incline push ups x3
-jog 1-5 miles

Saturday-Run/abs

-jog 1-5 miles
-wieghted crunches (10-15)x3
-wieghted declines (10-15)x3
-wieghted twist (10-15)x3

Sunday-speed/cardio

-box someone or work on stuff with bags for 1/2-1 hour
-jog 1-5 miles

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Taking new pics tommarow.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

pics...

[image]local://2003/F7F96B3CFB86445EA1040B77C63E1ADB.jpg[/image]

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

other

[image]local://2003/CFB0A358ED1E426FB7C499747534A96C.jpg[/image]

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

My stats...3/30/05

Hieght- 5'7
Wieght- 157
Body fat %- 8-10 Im guessing
Dead lift- not sure
Bench- 190
Vertical- 29"
Curl- 95
How far I can jog- 1 1/2 miles

My goals... by 5/5/05

Wieght- a very cut 160
Body fat %- 6-9
Bench- 220
Vertical- 30"
Curl- 105
How far I can jog- 3 miles

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter