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I got started lifting weights in college because I was on the men's basketball team my freshman year. I didn't start competing until this past summer when someone at the gym told me I should look into it. Thankfully I accepted the challenge and took my fitness to a whole new level.
  Click To Enlarge. Andy Spruill.
The hardest part for me was the discipline factor. I joined the military after a few years of college so I was pretty used to just working part time and going to class. Sometimes I'd call in sick after a night of partying or show up late to class. You can't call in sick in the military and if you show up late, the consequences are a lot different! The discipline has also helped me stay dedicated and focused on my training. I feel like it's something that I HAVE to do.
The biggest obstacle for me would have to be time management. Most of the year my job requires us to work 12 hour shifts so making sure I find time and energy for the gym can be tough. I also take classes on the side, so time management is a big obstacle for me.
This is the workout plan I used to prep for my competition. It was a 2 on 1 off, 3 on 1 off style with 2 cardio sessions on some days.
 Click To Enlarge. Andy Spruill.
Overhead Barbell Squat - 3 sets of 10-12 reps Barbell Calf Raises - 3 sets of 10-12 reps Leg Extension - 3 sets of 10-12 reps Dumbbell Calf Raises - 3 sets of 10-12 reps Front Squat - 3 sets of 10-12 reps Standing Calf Raises - 3 sets of 10-12 reps Bodyweight Squats - 3 sets of 50 reps Jump Rope - 3 sets of 300 singles  Click Here For A Printable Log Of Andy Spruill's Monday Workout.
Incline Dumbbell Press - 3 sets of 10-12 reps V-Ups - 3 sets of 10-12 reps Flat Bench Dumbbell Press - 3 sets of 10-12 reps Toe Ups - 3 sets of 10-12 reps Cable Crossover - 3 sets of 10-12 reps Rope Crunches - 3 sets of 10-12 reps Decline Dumbbell Press - 3 sets of 10-12 reps Decline Crunch - 3 sets of 10-12 reps Diamond Push Ups - 3 sets of 10-12 reps Click Here For A Printable Log Of Andy Spruill's Tuesday Workout.
Barbell Curls - 4 sets of 10-12 reps Tricep Kickbacks - 4 sets of 10-12 reps Rope Curls - 4 sets of 10-12 reps Rope Pushdowns - 4 sets of 10-12 reps Hammer Curls - 3 sets of 10-12 reps French Press - 3 sets of 10-12 reps Close-Grip Pull Ups - 3 sets of 10-12 reps Weighted Dips - 3 sets of 10-12 reps Click Here For A Printable Log Of Andy Spruill's Thursday Workout.
Stiff-Legged Deadlift - 3 sets of 10-12 reps Barbell Row - 3 sets of 10-12 reps Hamstring Curl - 3 sets of 10-12 reps Wide Grip Pull Ups - 3 sets of 10-12 reps Romanian Deadlifts - 3 sets of 10-12 reps Seated Row - 3 sets of 10-12 reps Wide Stance Leg Press - 3 sets of 10-12 reps Gorilla Chin - 3 sets of 10-12 reps Click Here For A Printable Log Of Andy Spruill's Friday Workout.
Front Raises - 3 sets of 10-12 reps Incline Side Raise - 3 sets of 10-12 reps Upright Row - 3 sets of 10-12 reps Cable Crossover - 3 sets of 10-12 reps Arnold Press - 3 sets of 10-12 reps Plank - 3 sets of 30 seconds Reverse Flyes - 3 sets of 10-12 reps Mountain Climbers - 3 sets of 1 Minute Click Here For A Printable Log Of Andy Spruill's Saturday Workout.
The best method for me during my contest prep was zig-zagging my calories. I went 3 days of low calories and then 1 day of high calories to restore my glycogen levels. So Monday-Tuesday-Wednesday would look something like this:
All blended up in a shake.
Every 4th day would be my high calorie day, in this case it'd be Thursday-
All blended up in a shake.
This is a pretty typical week for me during contest prep. I eat mostly the same thing everyday. I know it's pretty boring but I can't cook so this will have to do!
 Click To Enlarge. Andy Spruill.
During my training I took:
My future bodybuilding plans are plain and simple... to get better! I'm taking this off season to work my hardest on gaining clean muscle. I want to come back next year bigger and more cut. Some day I'd like to compete in fitness model and men's physique competitions as well.
 Click To Enlarge. Andy Spruill.
To not let the mission get in the way of their training. I know a lot of service members are working long hours. Sit down and devise a plan to get in the gym on a consistent basis and everything will fall into place.
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