Measurements: you're lucky i have these, I wouldn't, but I've got a wedding in a few months, so I had to get measured for a dress shirt and I got all these.
Well fuck, it's at my girlfriend's place. I'll give you the exact measurements after i get over there and check 'em out. As of right now-
Chest = 28" (I have no pecs)
Waist = 28" (pretty much even all the way down)
Hips = 32"
Bicep = 9"
Neck = 15"
Shoulders = 24"
My weight wavers between 160 and 165
My BMI right now is around 10%, the highest it's ever been.
My max Bench is about 220 or so? something around there. I haven't maxed out lifting in a while to see, I'm working more muscular endurance than strength since I want to fight at 160. What I'll probably end up doing is beefing up to about 170 or so and then maybe cutting down to 160 to fight, I know it's not good for me, but I'm tired of fighting guys that walk-in outweighing me by ten pounds, much less walk around out-weighing me by about 20. You know the only time I really fought in my weight class was my first fight? Now that kid's fighting at like, 185. He's damn good too. Kyle Weickhardt. Wants to go pro in K-1, he was trained by Duke Roufus out of Milwaukee; amazing bunch of fighters up there.
Oh, sorry, Max Squat: I have NO idea. I haven't squatted in like... a long time. Like I said, I mostly work endurance now.
As for supplements, never taken any. When I get serious about competing, I'll probably start working out about two times a day, four or five days a week, taking supplements and lifting weights, all the things I'm not doing right now.
Right now, away from my home gym and before i get into this one, I'm working out in the gym about three days a week. I run 1 1/4 miles and shadow box for about five minutes with weighted gloves on (24 oz.), then I start working my muscles. I do about seventy push-ups (tested sixty-three in one minute

), 150 empty squats, 150 various sit-ups (fifty twisting, fifty MMA (Frank Shamrock has a workout video with them, you basically sit-up with an imaginary opponent in your guard, real weird, but good), and fifty straight crunches), twenty one-handed push-ups (ten on each hand), thirty tricep push-ups, thirty leg-lifts (straight out and straight up lying on my back to work my lower abs).
Then, when my muscles feel like rubber, I work on the hanging bag they have. It's surprising, because I'm going to a community college now (cuz the tuition is cheaper) but staying at the big university i went to last year, and the bigger university has nothing for punching bags. Anyway, I work several drills on the bags. My first is a series of jabs with the 24 oz gloves on. I pound out ten jabs on each hand, then twenty, then thirty, all the way up to fifty, and then back down again to ten. (By the way, these aren't big poofy gloves, they're basically nylon... things strapped to the back of my hand and looped through my fingers with a sand-weight on the back of my hand. They look like MMA gloves, but they're not. They're actually really not stitched very well.)
After the jab exercise I work three-minute drills. I start out in a traditional stance and throw a jab-cross-hook-cross, bob-and-weave, hook-cross-hook, bob-and-weave, cross-hook-cross set. Then I switch stances and do the same thing south-paw. Then I start working the kicks in, a drill we used to call a four-count right-to-left, left-to-right, throwing a right round, left hook, right cross, left round combination, and then going backwards and do that back-and-forth for about three minutes. I switch it up sometimes depending on my mood, throwing a kick and a knee or two kicks, something like that. To top it off I do one three-minute drill throw rising, snap, and down elbows, changing stances each time, just so I don't lose those. I don't compete with them, but they're useful.
Then finally after everything and I'm tired as shit and I've soaked my shirt, I go two three-minute rounds just beating the shit out of the bag as best I can. Knees, kicks, punches, elbows, everything for three minutes straight, as hard as I can go.
I cool down with a set of what we called "Body Builders" which practices a sprawl, then turns into a push-up, and we pop back up. I do about ten of those, then at the end I turn the push-up into ten push-ups, followed by a final push-up where I just hold myself up with my nose touching the ground for as long as I can. I shoot for thirty seconds and try to see how long I can stay that way (my best if fifty). Finally I work a bit of shadow boxing and walk about a half-mile before hitting the showers.
That's right, now you too can work out like Andy.
