Andy's training

RE: Andy's training (andy)

Mon, 30 Jan 2006 13:22:55 GMT

Been getting off track like all time going to try and stick to it now.

Monday-bench/abs
Tuesday-deadlift/biceps
Wednesday-abs/cardio
Thursday-bench/shoulders
Friday-deadlift/abs
Saturday-free
Sunday-free

RE: Andy's training (andy)

Thu, 15 Dec 2005 18:57:16 GMT

Mass building routine

Monday-chest/shoulders
Flat bench-3 sets
Incline-3 sets
Side raises-3 sets

Tuesday-back
Deadlift-3 sets
Shrugs- 3 sets
Rows- 3 sets
1 arm rows- 2 sets

Wednesday-abs
Crunches- 2 sets failure
Weighted crunches- 3 sets
Side crunches- 2 sets
Weighted holds- 1 sets failure

Thursday-legs
Front squat- 3 sets
Lock deads- 3 sets
Lounges- 2 sets

Friday-biceps
Barbell curls-3 sets
Concentrations-2 sets
Alternating curls-2 sets

RE: Andy's training (andy)

Wed, 14 Dec 2005 18:56:40 GMT

Starting back up into bodybuilding again. New goal is to get cut at 170-175 right now im at 163.

RE: Andy's training (andy)

Mon, 30 May 2005 09:48:07 GMT

Routine ill be doing for 2-3 months...

monday-chest

flat bench- 8,5,3,2
neck bench-7,5
1/2 bench-(5-10)

tuesday-legs/back

deadlift- 8,5,3,2
rows-8,6,4,2
front squat-7,5
lat pulls-10,8

wednesday-abs/traps

crunches-,15,12.10
shrugs-,15,12,10
twist crunch-15,12
row shrugs-15,12

thursday-triceps/biceps

barbell-10,8,6
close grips-10,8,6
preachers-10,8
press downs-10,8

friday-shoulders

military-10,8,6
side raises-12,10

saturday-abs/traps

crunches,-,15,12,10,10
shrugs-,15,12,10,10

Endurance training for soccer- monday, thursday,friday,sunday

RE: Andy's training (andy)

Sat, 28 May 2005 09:23:25 GMT

up to date stats...

wieght-155
hieght-5'8
bench-230
curl-105
front squat-140
crunch-50- 6 times

split...

monday-chest
tuesday-abs/traps
wednesday-biceps
thursday-triceps/shoulders
friday-abs
saturday-lats/traps
sunday-legs

cardio- tuesday,wednesday,saturday, and sunday. Building endurance up for soccer.

RE: Andy's training (andy)

Fri, 01 Apr 2005 11:17:39 GMT

Im going to rotate with these 2 routines

RE: Andy's training (andy)

Fri, 01 Apr 2005 11:16:24 GMT

Monday-Chest

Flat-7,6,5
Neck-7,6,5
Decline-7,6,5

Tuesday-Back/shoulders

rows-8,7,6
military-9,8,7
pull downs-10,9,8
side raises-10,8,7

Wednesday-Legs/traps

Deadlift-8,7,6,5
Shrugs-15,13,10,9
Leg press-9,8,7,6
Calf raises-15,13,10

Thursday-Biceps/triceps

Ez-curl-8,7,6
Closes-7,6,5
Preachers-8,7,6
Crushers-7,6,5
Alternatings DB's-to failure
Press downs-to failure

Friday-abs/cardio

Crunches- failure or 15,13,10 with wieghts
Leg lifts-
Twist-

Saturday and sunday-cardio

RE: Andy's training (andy)

Fri, 01 Apr 2005 10:52:09 GMT

ROUTINE

Monday-chest/abs

Flat bench-8,7,6
Incline bench-8,7,6
Decline bench-8,7,6
Crunches-2 sets failure
Leg lifts-2 sets failure
Twist-2 sets failure

Tuesday-Lats/back

Dead lift-7,6,5,4
DB row-8,7,6,5
Shrugs-10,9,8,7

Wednesday-shoulders/neck/abs

Military press-9,8,7
Neck left/right-15,12,10
Wieghted crunches-15,12,10
Side shoulder raises-10,9,8
Neck front/back-15,12,10
Wieghted leg raises-15,12,10

Thursday-Legs

Leg press-8,7,6
Lock deads-8,7,6
Calf raises-15,12,10
Front squat-7,6,5
Lounges-7,6,5

Friday-biceps/triceps-super setting

Barbell-9,8,7
Close grip bench-9,8,7
Hammers-10,9
Press downs-9,8
Preachers-8,7,6
Skull crushers-8,7,6
Alternating-8,7
Tricep extensions-8,7

Saturday and Sunday-cardio

Jog as long as I can.

RE: Andy's training (andy)

Wed, 30 Mar 2005 17:43:02 GMT

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

RE: Andy's training (andy)

Wed, 30 Mar 2005 17:26:23 GMT

other

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

RE: Andy's training (andy)

Wed, 30 Mar 2005 17:24:39 GMT

pics...

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

RE: Andy's training (andy)

Tue, 29 Mar 2005 20:22:03 GMT

Taking new pics tommarow.

RE: Andy's training (andy)

Fri, 25 Mar 2005 21:06:23 GMT

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

RE: Andy's training (andy)

Thu, 24 Mar 2005 19:18:24 GMT

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.

RE: Andy's training (andy)

Wed, 23 Mar 2005 18:01:31 GMT

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 : )