Bodybuilding.com Information Motivation Supplementation
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spring85sigma Andrew W. Harris Jr., MA, MS, 47 years old, male (Waverly VA, US | Educator, Therapist and Doctoral Student (Syracuse))
my goal: Live Healthier

Goals are simple: Add more muscle and maintain low body fat. And, YES, look better at 48 than I do at 47 (Sept 3).

height: 5'7"
|
weight: 150.4 Lbs.
|
body fat: 8%
|
gym: Home Gym
Fit Status /// View History

This Friday went to the folks! LOL! I got NOTHING done for me all day! Broken lawn mower. I pushed most of the lawn today! Time for rest!

May 26, 2012 9:50am
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Jan 2000
HOW I STARTED:

When I was in junior high school I played football, wrestled, and ran track. However, when it was apparent that I wasn't going to grow past 5'7", I started to take my musical instrument and academics seriously (All Regional Concert Band '81 & '82; 1980 Governor's School for the Gifted). I marched in the band through the remainder of my high school years and did not pursue any more athletic activities. After three degrees (VIRGINIA TECH and OLD DOMINION UNIVERSITY), I found that I had gained weight. I got up to 185 pounds at one point and knew that I needed to get back in shape. While pursuing my doctoral studies at SYRACUSE, I began to take getting myself back in shape very seriously. I lifted heavy weights, combined different types of cardio, and watched my diet to get into really great shape. Before I left there, however, I had allowed financial problems and other worries to take their toll and I let myself go again. Depending on where I have been in my life, I've found it either more or less difficult to maintain my body. I began working out March of 2008 after an approximately one-year lay-off.

WHY I LOVE IT:

At my current age, 47 (September 3), I have continued to change my body and have received a great deal of positive feedback and encouragement from my BodySpace friends. I also like the challenge of growing old(er) gracefully and being a positive example of what a fit body can look like over the age of 40! Plus, I feel ABSOLUTELY great!

spring85sigma's Progress & Goals

Progress Photos
Jan 24, 2005 I've been searching my archives to try and find a ...
Apr 29, 2012 I finally got the guts to take a photo of my back after ...

View All Progress Photos (296)

Lbs.
2012-04-25, 2008-10-15, 2008-12-11, 2009-07-26, 2009-09-03, 2009-11-06, 2010-01-04, 2010-02-04, 2010-11-12, 2010-12-06, 2010-12-17, 2011-02-07, 2011-06-29, 2011-07-25, 2011-09-23, 2011-10-09, 2011-10-19, 2011-10-23, 2011-10-31, 2011-11-20, 2011-11-27, 2011-12-04, 2011-12-09, 2011-12-16, 2011-12-18, 2011-12-25, 2011-12-31, 2012-01-08, 2012-01-16, 2012-01-23, 2012-01-27, 2012-01-29, 2012-02-05, 2012-02-12, 2012-02-17, 2012-02-19, 2012-02-26, 2012-04-01, 2012-04-25
150.4, 165.0, 160.0, 158.0, 163.0, 160.5, 160.0, 160.1, 159.8, 155.7, 157.1, 165.2, 154.0, 147.0, 152.2, 153.2, 152.8, 150.4, 152.4, 152.2, 150.0, 152.0, 151.4, 151.2, 151.8, 151.4, 151.0, 150.6, 152.2, 149.6, 148.2, 148.8, 151.6, 148.4, 148.4, 149.0, 150.4, 150.4, 150.4
2012-07-11
145 Lbs.
TIME UNTIL GOAL: 46 days Jul 11, 2012
Start: 165 Lbs. Goal: 145 Lbs. Jul 11, 2012
%
2012-04-25, 2008-10-15, 2008-12-11, 2010-02-04, 2011-12-31, 2012-01-16, 2012-02-12, 2012-02-26, 2012-04-01, 2012-04-25
8.0, 10.0, 9.0, 9.0, 9.0, 8.0, 8.0, 8.0, 8.0, 8.0
2012-07-11
6 %
TIME UNTIL GOAL: 46 days Jul 11, 2012
Start: 10% Goal: 6% Jul 11, 2012
Lbs.
2008-10-15, 2008-12-11, 2010-02-04, 2011-12-18, 2011-12-25, 2011-12-31, 2012-01-08, 2012-01-16, 2012-01-23, 2012-01-29, 2012-02-05, 2012-02-12, 2012-02-17, 2012-02-19, 2012-02-26, 2012-04-01, 2012-04-25
148.5, 145.6, 145.7, 138.1, 137.8, 137.4, 137.0, 140.0, 137.6, 136.9, 139.5, 136.5, 136.5, 137.1, 138.4, 138.4, 138.4
Current LBM: 138.4 Lbs. Apr 25, 2012
Latest Bodystats
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010
Feb 4, 2010

View All BodyStats

Total Weight
165Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 150Lbs. to 150Lbs.
No Change in the last 24 days
Apr 25, 2012
Total Weight
150Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 150Lbs. to 150Lbs.
No Change in the last 24 days
Apr 25, 2012
Goal Weight
145Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 150Lbs. to 150Lbs.
No Change in the last 24 days
Apr 25, 2012
 
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spring85sigma's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

SIX-WEEK WORKOUT CYCLE 27 (Begins January 1, 2012)

CYCLE 27 WORKOUT (AND “BREAK WORKOUT”)

I’m pleased to share with you my 27th Workout Cycle. My goals for Cycle 27 and the beginning of 2012 are as follows:

1.To build more muscle in my chest.
2.To build more muscle in my legs.
3.To build more muscle in my back.
4.To continue to progress toward doing planche push- ups.
5.To obtain a lower body fat percentage.
6.To work on consistently running at or below a 6:10 mile pace on all of my runs.

Cycle 27 is a direct result of tweaking one of my most successful workout cycles---Cycle 26. I decided to add a few new exercises to improve the level of challenge on my arm and shoulder days. I replaced triceps kickbacks with French presses and added Reverse Flys for the shoulders as well. I continue to make sure that there is ample variety in the exercises and workouts to maintain some sense of muscle confusion and to keep progressing. As far as cardio on arm and shoulder day, I removed the bounds and added a new exercise---broad jump Burpees. These should be extremely challenging and a welcome addition to the mixed cardio that I perform on Monday. There is still no change to my longer distance runs. It is still a goal of mine to be able to run a 5-minute mile and I will push somewhat harder on the run. I will continue pursue planche training, which ended on a high note during cycle 26. My goal during this cycle is simply to work on better form, so I will train tuck planches at 40 seconds during the entire cycle. The other changes are the increase in reps of my extra push-ups from five sets of 80 to five sets of 90 three times per week for a total of 1350 and increasing the reps on my plyometrics from 30 to 35. Hopefully, that will get the chest popping more and the legs in better shape.

Feedback and suggestions are always welcomed. If you have any questions or want a copy of my workouts, please feel free to send me a personal message (PM) or an e-mail at Andrew.harris.jr@gmail.com with “BODYSPACE” or “Natural Muscle Mass”, depending on which site you read this on, in the subject line of the e-mail.

WORKOUT CYCLE 27

The structure of this cycle is fairly simple. Essentially, it is three weeks of workouts performed twice. During the second repetition, reps are increased on some exercises. I will use a slash (/) to separate the reps for the exercises performed during the first and second repetition of the workouts. Weeks 1 and 4, 2 and 5, and 3 and 6 contain the same exercises with the second week containing increased reps, time, etc. unless otherwise stated. Fridays, however, workouts alternate on odd and even weeks. I have integrated the Planche push-up training and the extra push-ups into each week’s workouts as well.

I have attached my modified break workout at the end of this cycle’s workout.

WHETHER LISTED OR NOT, I INCORPORATE STRETCHING INTO EVERY WORKOUT!

PLANCHE PUSH-UP TRAINING (SUNDAYS and THURSDAYS)

OVERVIEW: Training time for tuck planches will remain at 40 seconds for the entire six-week cycle in order to improve my form and gain more strength. I continue to use “quasi sit-ups” to strengthen and develop my lower abs more. 3 sets of 40 weighted push-ups (weighted vest) and other exercises will be performed during planche training. Extra push-ups will still be completed on Sundays, Tuesdays, and Fridays. The reps will now be 5 sets of 90 (450), each of those days, for a total of 1,350 per week! I will continue to run 1-mile on Sundays after the planche training is complete.

SUNDAY (Weeks 1-3/4-6):
Tuck Planches 3 x 40/40 Seconds
Quasi Sit-ups 3 x 40/40
Pseudo Push-ups 3 x 40/40
Tiger Push-ups 3 x 340/40
Push-ups 3 x 40/40 (Weighted)
Reverse Crunch 3 x 40/40
Pull-ups: 3 x 15/15
Pull-ups (Reverse) 3 x 15/15
Chin-ups 3 x 15/15
Jump Squats 3 x 15/15
EXTRA Push-ups 5 x 90

THURSDAY (Weeks 1-3/4-6):
Tuck Planches 3 x 40/40 Seconds
Pseudo Push-ups 3 x 40/40
Tiger Push-ups 3 x 40/40

CARDIO (SUNDAYS ONLY):
Rope Jumping 3 x 2.00 Minute
1-Mile Walk
1-Mile Run

5 x 90 EXTRA PUSH-UPS on Sundays, Tuesdays, and Fridays!

ARMS AND SHOULDERS (MONDAYS)

OVERVIEW: The arms have benefited greatly from the chin-ups, push-ups, and dumbbell exercises. Additional gains have come from my planche push-up training. A couple of cycle ago, I changed the order of the arm and shoulder workouts during the cycle to improve recovery of the arms. As far as the cardio goes for these days, I permanently replaced bounds with broad jump burpees. I threw out a few exercises, replacing them with reverse flys and French presses. Reps for exercises will remain the same throughout the cycle. (DB=dumbbell, Weighted=weighted vest)

WEEKS 1/4:
5 x 25/25 Chin-ups (Close Grip)
5 x 25/25 Chin-ups (Wide Grip)
3 x 40/40 Shrugs

WEEKS 2/5:
3 x 40/40 Hammer DB Curls
3 x 40/40 French Press
3 x 40/40 Military Press
5 x 25/25 Chin-ups

WEEKS 3/6:
3 x 40/40 DB Curls
3 x 40/40 Overhead Triceps Extensions
3 x 40/40 Reverse Flys
5 x 20/25 Chin-ups

Cardio (Weeks 1-6):
3 x 2.0 min Jump Rope
3 x 50 Jumping Jacks
3 x 50 Windmills
9 x 40 yd Agility Drills
9 x 40 yd Sprints
3 x 40 yd Broad Jump Burpees
2-Mile run

CHEST/BACK (TUESDAYS)

OVERVIEW: I continue combining Chest and Back during this Cycle. This has continued to prove beneficial and affords me the opportunity to rest my arms and ha

My Nutrition Program View My Full Nutrition Program

spring85sigma has not added any program information.

My Supplement Program View My Full Supplement Program

spring85sigma has not added any program information.

My Motivation Program View My Full Motivation Program

spring85sigma has not added any program information.

What spring85sigma is up to

spring85sigma

This Friday went to the folks! LOL! I got NOTHING done for me all day! Broken lawn mower. I pushed most of the lawn today! Time for rest!
15 hours ago

spring85sigma updated his motivation level from 6/10 to 7/10.

May 25, 2012

spring85sigma

Happy FOGGY FRIDAY! Stretching, 1-mile walk and run, yard work, and errands for parents scheduled for today! Enjoy this beautiful Friday!
May 25, 2012

spring85sigma created a new BodyBlog entry "Thursday-May 24, 2012-Do Something!".

This week I have been somewhat bummed out. I vacillate between hope and despair concerning this arm and shoulder rehab. I certainly miss my full workouts and can't wait to be able to return to them. For whatever reason, this week has been especially difficult. I suspect that part of it that I have been really concentrating on helping my parents out and have put a lot of things off for myself. My workout time was, well, MINE! LOL! :) Now it appears that the time I would normally use for my full... Go to BodyBlog

May 24, 2012

spring85sigma

Although feeling a bit bummed today, I got the stretching in and got outside and had a really good 1-mile walk and 2-mile run! Enjoy today!
May 24, 2012

spring85sigma added a new profile photo.

May 24, 2012

spring85sigma

Still a little bummed, but will do a light stretching regimen, 1-mile walk and take an easy 2-mile run. Enjoy this beautiful Thursday!
May 24, 2012

spring85sigma updated his motivation level from 8/10 to 6/10.

May 23, 2012

spring85sigma

Had a good day today, but feeling a little bummed out! I will get some sleep and hope to feel better tomorrow!
May 23, 2012

spring85sigma created a new BodyBlog entry "Wednesday-May 23, 2012-Great Stretch!".

I was up at my usual early time in spite of staying up past my bedtime last night! LOL! ;) I got most of my morning routine in and then went on to do my full stretching regimen and 3-mile interval run. I had completed two light stretching days, so today's session was rigorous. I really concentrated on feeling the stretch. This was especially true for my arm and shoulder stretches. The first set of stretching was actually a bit painful, but sets two and three felt great. As I write this, my arm... Go to BodyBlog

May 23, 2012

spring85sigma

Had a robust stretching session! The whole body feels great for once! Finished with a good 3-mile interval run! Enjoy your Wednesday!
May 23, 2012

spring85sigma

Stretching and 3-mile interval run scheduled for today! It is sunny and beautiful. Let's make it a wonderful day!
May 23, 2012

spring85sigma

Time for bed! I Stayed up late watching DWTS Finals. Great job Donald Driver! Gladys Knight-Amazing. Tomorrow-stretching, 3-mile interval!
May 22, 2012

spring85sigma created a new BodyBlog entry "Tuesday-May 22, 2012-Good 2-mile Run!".

Had a good night's sleep. I did not, however, catch up on that which was missed. I decided to truncate the usual morning routine and to regroup today. I've also been trying to reintegrate some of those pleasurable things that I normally would do during the course of the day. There is not much television I watch, but I love to listen to music of all kinds. I have been reconnecting with my blogtalkradio.com friends and listening to their shows. Today I enjoyed a show featuring Terence Blanchard!... Go to BodyBlog

May 22, 2012

spring85sigma updated his motivation level from 7/10 to 8/10.

May 22, 2012

spring85sigma

Got in some stretching, a 1-mile walk, with a surprisingly easy (feeling) 2-mile run (12:40)! Now I can eat something. Arm feels good today!
May 22, 2012

spring85sigma

Heavy stretching day, 1-mile walk and 2-mile run scheduled! Beautiful-sunny and warm outside! Everyone, let's enjoy this beautiful day!
May 22, 2012

spring85sigma created a new BodyBlog entry "Monday-May 21, 2012-Lighter Stretching Day, The "Slow Leak" Continues!".

I slept about 3.5 hours last night, but managed to get up at 5:00 am. Once I got moving, there seemed to be no problem. I actually did not take a nap until around 6 this afternoon.  In trying to maintain the rehab exercises, but allow the arm and shoulder to rest and recover from them, I decided that I would alternate "light" and "heavy" days. Today I did one set of all stretches and exercises and then went out and did a brisk 1-mile walk, followed by a 1-mile run. The... Go to BodyBlog

May 21, 2012

spring85sigma

Got in a lighter stretching regimen today, then out in between showers for a 1-mile walk and a surprisingly fast but easy-paced 1-mile run!
May 21, 2012

spring85sigma is now friends with cwatkins84, PhysicistinaBox and 1 other.

May 21, 2012

spring85sigma updated his motivation level from 8/10 to 7/10.

May 21, 2012

spring85sigma

Rainy today! Still haven't sneaked out there for the 1-mile walk and run! Will get some stretching in and get it done! Enjoy your Monday!
May 21, 2012

spring85sigma created a new BodyBlog entry "Sunday-May 20, 2012-Week 10 of Arm & Shoulder Rehab Begins with Stretches!".

I woke up this morning with considerably less pain than I suffered with on Saturday. My arm and shoulder hurt so bad on yesterday that I grew a bit depressed and discouraged! I still remain baffled at how the pain could have gotten worse after I STOPPED the workouts to allow healing! LOL! :) Anyway, I started the Alleve to see how the pain would be impacted. Although not listed as a side-effect, I find that I am very sleepy. I guess it is pretty strong medicine given that one dose is only one... Go to BodyBlog

May 20, 2012

spring85sigma

Started week 10 of arm and shoulder rehab off with a strong stretching session, 1-mile walk and great 1-mile run (5:52)! Then came the rain!
May 20, 2012

spring85sigma updated his motivation level from 7/10 to 8/10.

May 20, 2012

About spring85sigma

About Me:
My Favorites:
Healthy Foods
Sweet Potatoes
Fitness Books
The New High Intensity Training-Ellington Darden, Ph.D.
Supplements
2 to 1 Protein Bar , null
I want to jumpstart my metabolism and lose some of the remaining fat that I have. Particularly around my pectoral muscles. I also must admit that this...
Contest History:

This member has not entered any contests.
Lifting Stats:

This member has not entered any lifting stats
Members I Inspire:

blkprince09
An example of development of mind and body!

bluephi1914
One of the most inspirational and insightful guys on here. I am proud to call him frat.

BootyFulMe
He inspires because he's a "Young Middle Age" man who looks AMAZING:::: He gets it done without the fancy equipments that me myself cannot do without::::That's Motivation n Dedication right there (but hey He's a SIGMA MAN) He speaks words of motivation with a calm sincereness about him::: Z-Phi My Brother

competesomeday
Constant motivating me to do my best. Come on? This cat is ripped and only uses his body weight and dumbells for exercises! NO GYM!!! I certainly have no excuses for not getting it done!

djmadmike
This guy is a beast....He simply post every workout which questions my fundamental ideas about fitness. I started running and incorporating sprint because of it.

Latest Forum Posts

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  • BB.com - Give Us Your Ideas!
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View all 266 posts

Latest BodyBlog Entries

Thursday-May 24, 2012-Do Something!

Posted in Training  :  May 24, 2012 1:38pm

This week I have been somewhat bummed out. I vacillate between hope and despair concerning this arm and shoulder rehab. I certainly miss my full workouts and can't wait to be able to return to them. For whatever reason, this week has been especially difficult. I suspect that part of it that I have been really concentrating on helping my parents out and have put a lot of things off for myself. My workout time was, well, MINE! LOL! :) Now it appears that the time I would normally use for my full workouts is being siphoned off into other pursuits. I realize that I need to take a look at my tim

...

Wednesday-May 23, 2012-Great Stretch!

Posted in Training  :  May 23, 2012 1:04pm

I was up at my usual early time in spite of staying up past my bedtime last night! LOL! ;) I got most of my morning routine in and then went on to do my full stretching regimen and 3-mile interval run. I had completed two light stretching days, so today's session was rigorous. I really concentrated on feeling the stretch. This was especially true for my arm and shoulder stretches. The first set of stretching was actually a bit painful, but sets two and three felt great. As I write this, my arm and shoulder are feeling GREAT! When I finished everything, my body was well stretched out and I w

...

Tuesday-May 22, 2012-Good 2-mile Run!

Posted in Training  :  May 22, 2012 2:31pm

Had a good night's sleep. I did not, however, catch up on that which was missed. I decided to truncate the usual morning routine and to regroup today. I've also been trying to reintegrate some of those pleasurable things that I normally would do during the course of the day. There is not much television I watch, but I love to listen to music of all kinds. I have been reconnecting with my blogtalkradio.com friends and listening to their shows. Today I enjoyed a show featuring Terence Blanchard! In fact, I did not do any training today until after the show. This was because the weather turned

...

Visitor Comments

doublelll
doublelll Hope all is well! Have a great workout weekend!!! May 25, 2012 5:23pm
WBNATL
WBNATL "Although feeling a bit bummed today, I got the stretching in and got outside and had a really good 1-mile walk and 2-mile run! Enjoy today!" Shake it off Drew...Have a nice holiday weekend brother. May 25, 2012 9:35am
anewyou
anewyou Thans for stopping by to show me your support. I hope you have a wonderful weekend! May 25, 2012 5:48am
WBNATL
WBNATL Andrew, God is good...but one just have to believe. Thank you brother. I am highly thankful and blessed. May 24, 2012 12:37pm
redmann
redmann Mr Energizer bunny lol how are you Sir? Today is my last day of work for a few days I'm ecstatic! May 24, 2012 9:03am
Bluedam
Bluedam Thanks for the feedback and as always very positive attitude. Hope you aren't finding the full time caring too tough. May 23, 2012 1:28pm
Drewcost22
Drewcost22 Thank you good man i'm bringing my best to the stage that day. May 23, 2012 12:14pm
Al--1961
Al--1961 If I leave BS.com, I will just close this chapter in my life (not the workouts, just the online social networking online). Biggest reason won't be the frustration over the site's technical incompetence, it will be to honor the concerns that Sook has. Let's face it, there's a lot of erotic pics on here. Any guy who says he's not at least tempted, is simply not being honest. And I am a guy, with 2 eyes, and a healthy libido.....LOL. I would leave to guard my eyes.... May 22, 2012 1:05pm
Al--1961
Al--1961 Thanks Andrew. As I've mentioned previously, when I eventually establish a FB profile, I have no intention of using it for workouts, workout pics, etc. It will be for Sook and my business, and to interact with friends. I am not comfortable sharing my workout part of life with my non-workout friends, and having them linked to my workout "friends", many of whom post pics or say things I don't want broadcast via linkage to my profile. May 22, 2012 1:02pm
vinny2020
vinny2020 Hey Andrew.. yep I was smashing it. lol. Another marshmallow day. I see you got your running in outdoors. Weather is great for it. Even overcast is still good. May 22, 2012 11:49am
manpreetlall
manpreetlall lol haha thanks, hows ur training going? May 22, 2012 9:52am
lancemasonsr
lancemasonsr Thanks man, yeah, I guess it really is turning around for me, and I am loving the way I am starting to feel about this journey, and truth be told, it's only the beggining... May 22, 2012 8:36am
Al--1961
Al--1961 Hope you had a good weekend. Mine was super. I'm considering leaving this site again. If I do, I'll get your email and FB info. May 21, 2012 11:14am
hotsaucegolden1
hotsaucegolden1 thanks mate got slack last week and just maintained but i got just 2 weeks so have to step it p if i wanna get that proper six pack! May 21, 2012 4:40am
blaquesilence2
blaquesilence2 Hey Frat, I hope all is well. Thanks for the comments and encouragement. I see things are going well on your end. May 17, 2012 9:01am
bdub17
bdub17 Damn dude, well at least you've pretty much kept everything! I don't think you've gained some body fat back, and even if you have -- your still incredibly LEAN!! May 17, 2012 6:49am
bdub17
bdub17 Thanks man, well you look FANTASTIC for not having had a full workout in a while! Have you lost any mass? I'm sort of concerned with that myself during this time off... I'm eating at maintenance level for now while walking around and trying to be active. Has your pain gotten any better? What happened to your arm? May 16, 2012 7:40pm
bdub17
bdub17 Thanks man! You really think so?? That means alot to me man!! :) You're looking amazing too? Hows that active recovery goin? I'm taking some time off too, to heal my ulnar nerves up and also my shoulder, which seems to fortunately be getting better. May 16, 2012 9:14am
dayefubu1
dayefubu1 Thanks for the support Andrew. You have set the bar for what you can look like in your forties. When I look at you and others in that age group, it motivates me to keep going. Knowing that if you can do it then we have to continue to push ourself towards greatness. Keep up the good work man. You are awesome!!!!!! May 16, 2012 5:24am
Al--1961
Al--1961 Have a great day Andrew. Rainy here again too. Keep me inside. Would have gone outdoors for a run this morning otherwise. May 15, 2012 6:38am
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