Are there any other guys in the Rochdale / Middleton area who would like to join here and post pics routines and other info? The site is free and it is possible to be a participant here and at the Yahoo! groups too. See link above left. You can be linked to YouTube videos as well.

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The pic below, left is Andrew on the beach, with the build he used to have!

Vital Stats Name: Andrew Bank Email: toabank@gmail.com BodySpace: FaceYourself
Bodybuilding.com page. Other Transformations. 184	Before: Age: 17 Weight: 125 lbs Body Fat: 8% Bicep: 12" Bench: 155 lbs Squat: 225 lbs	After: Age: 19 Weight: 155 lbs Body Fat: 5% Bicep: 14.6" Bench: 240 lbs Deadlift: 350 lbs Squat: 325 lbs

During college, Andrew was kicked off the Cross Country team for arriving late to a practice after his 18th birthday. He decided to take his frustrations out in the gym, and immediately became hooked. Read on to learn how he put on 30 pounds of muscle!

How and why I started
I have always been a relatively skinny kid growing up; when I went to high school I got big into running Cross Country (XC) and Track. I was on a state champion XC team and managed to place individually in the top 10 at state the championships. I went to college to run on the XC and Track teams. However, my freshman year, I missed a 6am practice the day after my 18th birthday, and was kicked off the team. I will never forget the coach telling me that I must not be dedicated enough (After I had been competing for years at a serious level). To prove him wrong I continued to run on my own & eventually ran several marathons for myself. I have always had a desire to be special in some way, to be good at something.
Andrew at 19.	I took up lifting as a way to get out some frustration and it really changed me. I loved getting stronger, and the idea of putting the skinner me in the past. I now put all the dedication, desire, and drive that I have always had for running cross-country and track into bodybuilding.I Took Up Lifting As A WayTo Get Out Some Frustration.I do this for myself, and I love the gains I have seen so far. I love being able to attribute my progress only to my efforts and motivation. This is my passion, and nobody can ever tell me I'm not dedicated or driven ever again. I achieved my gains through a lot of hard work, effort, and steadfast dedication. I trained 4-7 days a week between strength and cardio workouts. I changed my eating habits to be much more healthy, and took out the sweets that I was infamous for eating.

How I Did It

I Achieved My Gains Through A Lot Of Hard Work, Effort, And Steadfast Dedication. I did a lot of research on types of exercises and different workout routines so I could train smart and train hard, not just the latter. The bottom line is you need a good, informed workout plan, and you need to stick to it, no excuses.

What Workout Plan Worked Best For You?
Monday & Friday: Biceps & Triceps   o Dumbbell Standing Arm Curls 3 x 20 (10 each arm)   o Triceps Pulldowns 3 x 10   o Straight Bar Arm Curls 4 x 8   o Triceps Rope Pulldowns 3 x 10 o Preacher Curls 5 x 7 (Alternating close and wide grip)   o Triceps Kickbacks 3 x 12   o Hammer Curls 3 x 20 (10 each arm)   o Weighted Dips 3 x 8	Tuesday: Chest     o Bench Press 4 x 7   o Incline Bench Press 3 x 7   o Dumbbell Decline Bench Press 3 x 7   o Flyes 3 x 10   o Cable Crossovers 3 x 10
Wednesday: Legs & Abs     o Squats 3 x 7   o Leg Press 4 x 12   o Calf Raises 3 x 15   o Leg Extension 3 x 10   o Leg Curl 3 x 10   o Running	Thursday: Shoulders & Back     o Seated Row 3 x 10   o Deadlift 4 x 6   o Dumbbell Shrugs 3 x 15   o Dumbbell Shoulder Press 3 x 10   o Pullups 3 x 8   o Barbell Shrugs 3 x 8   o Lat Pulldown 3 x 10   o Front Dumbbell Raises 4 x 8
Saturday & Sunday: Abs & Cardio	Saturday & Sunday: Abs & Cardio

Sergey Litvinov (at 19)

Andrew, pumped at the same age - He shows great cuts and marked vascularity! A very striking pose!

Supplements What Supplements Have Given You The Greatest Gains?	I have tried NO-Xplode, which I thought was great for increasing workout intensity and seeing creatine gains. However my favorite supplement is still Whey Protein, as the muscle gains you see while using it will be all muscle, not water, and gains will be there to stay. Look at the divisions in his deltoids, the line of his lats, serratus anterior, obliques and abs, as well as the cuts in his arm, both upper and lower! Great shot Andrew!

Diet

What Nutrition Plan Has Worked Best For You? I don't have time to eat tons of meals a day because time restraints due to classes. However, I do attempt to make the meals I eat healthy and rich in proteins and carbohydrates.

Breakfast:   o Yogurt   o Glass of skim milk   o Multivitamin   o Fruit   o Peanut Butter sandwich on whole wheat bread	Post Workout Lunch:   o Protein Shake   o 4 Fried Scrambled eggs   o Granola bar   o Fruit   o Carrots
Dinner:   o Pasta   o 2 Chicken Breasts   o Milk   o Fruit
Oct 5th 2004 As a runner.	July 14th 2008

Suggestions To Others

Bigger or simply better toned?

The use of weights can have these two effects.

Are you also a teen? Why not join the site and groups (see homepage)?