How Did You Get Started?

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.

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Andy Spruill.

What Is The Hardest Part Of Making The Transition From Civilian Life To Military Life?

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.

What Is The Biggest Obstacle In Leading A Military Lifestyle?

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.

What Workout Plan Worked Best For You?

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.

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Andy Spruill.

Monday - Quads/Calves

• Superset: (alternate between both exercises)

Overhead Barbell Squat - 3 sets of 10-12 reps
Barbell Calf Raises - 3 sets of 10-12 reps


• Superset:

Leg Extension - 3 sets of 10-12 reps
Dumbbell Calf Raises - 3 sets of 10-12 reps


• Superset:

Front Squat - 3 sets of 10-12 reps
Standing Calf Raises - 3 sets of 10-12 reps


• Superset:

Bodyweight Squats - 3 sets of 50 reps
Jump Rope - 3 sets of 300 singles


• Lunges

Click Here For A Printable Log Of Andy Spruill's Monday Workout.

Tuesday - Chest/Abs/Cardio

• A.M. Cardio- Walk on treadmill or stair stepper for 30-40 mins.
• Superset: (alternate between both exercises)

Incline Dumbbell Press - 3 sets of 10-12 reps
V-Ups - 3 sets of 10-12 reps


• Superset:

Flat Bench Dumbbell Press - 3 sets of 10-12 reps
Toe Ups - 3 sets of 10-12 reps


• Superset:

Cable Crossover - 3 sets of 10-12 reps
Rope Crunches - 3 sets of 10-12 reps


• Superset:

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.

Wednesday

• A.M. Cardio - Stair stepper - 30 mins.
• P.M. Cardio - Walk on incline treadmill - 40 mins.

Thursday - Arms/Cardio/Abs

• A.M. Cardio - Walk on treadmill or stair stepper for 30-40 mins and Abs.
• Superset: (alternate between both exercises)

Barbell Curls - 4 sets of 10-12 reps
Tricep Kickbacks - 4 sets of 10-12 reps


• Superset:

Rope Curls - 4 sets of 10-12 reps
Rope Pushdowns - 4 sets of 10-12 reps


• Superset:

Hammer Curls - 3 sets of 10-12 reps
French Press - 3 sets of 10-12 reps


• Superset:

Close-Grip Pull Ups - 3 sets of 10-12 reps
Weighted Dips - 3 sets of 10-12 reps


• P.M. Cardio - Walk on treadmill or stair stepper for 30-40 mins.

Click Here For A Printable Log Of Andy Spruill's Thursday Workout.

Friday - Hamstrings/Back/Cardio

• A.M. Cardio - Walk on treadmill or stair stepper for 30-40 mins.
• Superset: (alternate between both exercises)

Stiff-Legged Deadlift - 3 sets of 10-12 reps
Barbell Row - 3 sets of 10-12 reps


• Superset:

Hamstring Curl - 3 sets of 10-12 reps
Wide Grip Pull Ups - 3 sets of 10-12 reps


• Superset:

Romanian Deadlifts - 3 sets of 10-12 reps
Seated Row - 3 sets of 10-12 reps


• Superset:

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.

Saturday - Shoulders/Core/Cardio

• A.M. Cardio - Walk on treadmill or stair stepper for 30-40 mins and abs.
• Superset: (alternate between both exercises)

Front Raises - 3 sets of 10-12 reps
Incline Side Raise - 3 sets of 10-12 reps


• Superset:

Upright Row - 3 sets of 10-12 reps
Cable Crossover - 3 sets of 10-12 reps


• Superset:

Arnold Press - 3 sets of 10-12 reps
Plank - 3 sets of 30 seconds


• Superset:

Reverse Flyes - 3 sets of 10-12 reps
Mountain Climbers - 3 sets of 1 Minute


• P.M. Cardio - Walk on treadmill or stair stepper for 30-40 mins.

Click Here For A Printable Log Of Andy Spruill's Saturday Workout.

What Nutrition Plan Has Worked Best For You?

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:

Breakfast

• 1/2 Cup Oatmeal
• 1 TBSP Almond Butter
• 2 Scoops Whey

All blended up in a shake.
• 4 Egg Whites

Snack 1

• Isopure Zero Carb Drink
• 2 Rice Cakes

Lunch

• 2 Chicken Breast Wraps
• Veggies

Snack 2

• 1 Cup Cottage Cheese
• A Serving Of Almonds
• Veggies

Dinner

• 8 oz. Broiled Chicken Breasts
• Veggies

Snack 3

• Muscle Milk

Every 4th day would be my high calorie day, in this case it'd be Thursday-

Breakfast

• 1/2 Cup Oatmeal
• 1 TBSP Almond Butter
• 2 Scoops Whey

All blended up in a shake.
• 4 Egg Whites

Snack 1

• Isopure Zero Carb Drink
• 2 Rice Cakes

Lunch

• 2 Chicken Breast Wraps
• 1 Cup Brown Rice
• Veggies

Snack 2

• 1 Cup Cottage Cheese
• A Serving Of Almonds
• Sweet Potato
• Veggies

Dinner

• 8 oz Of Lean Steak Or Chicken Breasts
• Red Potatoes
• Veggies

Snack 3

• Muscle Milk

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!

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Andy Spruill.

What Supplements Have Given You The Greatest Gains?

During my training I took:

• MCT Oil
• Creapure Creatine Monohydrate
• Optimum 5000 BCAA Powder
• Pro Complex Whey Protein
• Optimum Fish Oils
• NOW Green Phyto Foods Tablets
• Opti-Men 1-A-Day Vitamins
• Flaxseed Oil

What Are Your Future Bodybuilding Plans?

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.

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Andy Spruill.

Who Are Your Favorite Bodybuilders?

• Vince Delmonte
• Lee Hayward

What One Tip Would You Give Other Bodybuilders In The Military?

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.

military_bodybuilder@bodybuilding.com

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