151

Re: Craig's workout

Just came across this thread, and I am in the 5th week of 6 in the workout outlined by Simon Waterson.  I've modified it slightly, but it is pretty much the same.  The general philosophy is that by alternating weight and reps, one can achieve a balanced fitness level requiring strength, stamina, and endurance.  Strength workouts are usually 4-5 reps with heavy weight, stamina workouts are usually 8-12 reps with moderately heavy weight, and endurance workouts are usually 15-20 reps with lighter weight.  The diet recommendations are based on timing, and each individual must have adjustments based on calorie needs.  I introduced an additional serving of complex carbs following workouts, because this prevents catabolism and contributes to lean mass gains.
   I am eating just under my calorie needs, maybe a 200 calorie a day deficit.  In five weeks, I have dropped from 11% to 9.5% body fat.  My waist has decreased 1" in circumference.  My shoulder circumference has increased by 1" and my chest as increased by .5" as have my arms.  My calves are the same, my neck is the same, my thighs are the same.  My weight has remained the same.  If one reduces body fat and maintains the same weight, we can say there has also been a gain of lean mass.  Also, keep in mind that at 5'7" and 149 lbs, small increments in measurements make much more of a difference than if I were 6' and 200 lbs. 
   Therefore, I am extremely pleased with this workout.
   Finally, as with any workout program, it is best to change every 6 weeks after 2 weeks rest.  Starting in September, I will go to an every two days workout that emphasizes lean mass gain, since it is easiest to achieve those kind of results when one is less than 10% body fat.

152

Re: Craig's workout

Here is Simon Waterson's Daniel Craig workout adapted to fit my goals.  I have also added some commentary, starting with this:

The workout ought to be tough.  Circuit training is designed to be intense with little to no rest.  If you feel as though you might pass out or throw up after the routine, yet fully recover within 15 mintues, then you know you are doing it right.  The idea is to make it as intense as you can without over-training.



3 SETS
GO FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME
6 WEEK PLAN alternating between reps and weight. 

WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.

EXERCISES
1.    OVERHEAD PRESS (barbell) / ARNOLD PRESS (dumbbells)

2.    LEG PRESS

3.    BENCH PRESS followed by PUSH-UPS in-between each set (2 sets incline, 1 set normal
I have leaned towards the incline press machine followed by incline pushups (feet on inflatable ball).  I think the press machine pre-fatigues the pectorals, because I can really feel them in the push-ups.  I feel that dips will work the lower chest, and I am better at those than incline press, so to get a balance I am either doing incline press or dips.

4.    PULL UPS /CHIN UPS
        Always 15 reps start on a free bar end on the aided machine.
        FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS

5.    DIPS
        AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE

6.    LATERAL ROTATION


I do the circuit in a different order every time, although I do leg press, pull-ups, dips before any other of those groups.  Next category is bench press, then overhead press, then lateral rotations.  I alternate between upper body and lower body/abs, or push and pull.  That way, I feel I get 60-90 seconds muscle group rest between every set.


AB ROUTINE 3 POSITION ABS TO FAILURE
1.        CRUNCHES
2.        CRUNCHES LEGS RAISED
3.        AB LEG RAISES

Count reps to measure weekly progress

1000M ROW, FAST on LEVEL 10

After the circuit, I rest for maybe two minutes.  Then I row as fast as I can.  I my goal is to average 1:47 minutes per 500m, or 3:34 minutes per 100m total.  This is based on minimum professional rowing team requirements.  Right now I am at 1:50 minutes average per 500m--almost there!

STRETCH

FREQUENCY
This circuit done M, W, F

TIME
Within 45 minutes (not including stretching) .

NUTRITION GUIDE
RULES

1.    NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)

2.    NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)

3.    2 LTRS OF WATER A DAY

4.    2 PIECES OF FRUIT A DAY

5.    VEGTABLES EVERDAY

6.    EAT 3 MAIN MEAL + 2 SNACKS

7.    HAVE A PRE & POST WORKOUT ENERGY SNACK

TYPICAL DAY
BREAKFAST:  2 hard boiled eggs, one cup mini-wheat
SNACK:  Protein shake
LUNCH:  1 can tuna, 1 baked potato
SNACK:  Protein shake
DINNER:  meat or fish & dark green leafy vegetable like spinach or broccoli, & glass of milk

PRE WORKOUT SNACKS ARE 1 ORANGE & SUGARY DRINK & THE SAME STRAIGHT AFTER
(I like Vitamin Water 20oz)


SUPPLEMENTS
1.    GLUTAMINE FOR IMUNITY/TO PREVENT GOING CATABOLIC (EATING MUSCLE)

2.    GLUCOSAMINE FOR JOINT HEALTH


3.    PROTEIN SHAKES


4.    MULTIVITAMIN

I have been using Optimum Whey protein shakes.  They taste great and are easily digested.  Also they contain Glutamine.

I have been using Orange Triad for my multvitamin, since it also has glucosamine in it as well as some extra immunity health ingredients.

So that's two supplements total to account for the above requirements.

I do not use Creatine because the increase in water weight gathers around my mid-section in the form of love handles--no thank you.

SLEEP 8 HRS EVERY NIGHT

Diet and sleep are crucial!!!

I give myself a break for two meals a week.  This does not mean a free-for-all, and it never means I can skip a meal.  It means that I do not need to be as strict.  So on Friday night I might have a beer, and on Saturday night for dinner I might throw in some fried onion rings and have a half a cup of frozen yogurt for dessert.  However, I never eat within 3 hours of going to sleep.  And when in doubt or if I am tempted to cheat at night, I will have a half serving of plain yogurt with a teaspoon of honey immediately following dinner.

Last edited by django (28th Jul 2008 20:52)

153

Re: Craig's workout

Wow.  I didn't expect that reaction, to be sure.

The reason I tried this workout was because of the doubters out there.  I wasn't sure it would work, but it has given me results, so I thought I would share. 

I recently read that the secret of all personal training is to ask the client, "What program are you currently doing?"  Then, advise them to do the opposite for 6 weeks.

I was previously training each muscle group once a week, heavy weight at 4-6 reps, 3 sets.  When I first started this new program, I had no stamina at all.

Therefore, it may be that my progress in following this new program is helped by the fact that it is completely different than what I had previously been doing.

Perhaps you'd first like to give this training philosophy a try, specialops, and then return in 12-14 weeks to share your opinion with the rest of the class?

Last edited by django (29th Jul 2008 01:22)

154

Re: Craig's workout

specialops wrote:

go **** yourself

Another moderator (Hardyboy) has already given you one warning.

No one, I mean NO ONE, has the right to insult another forum member.

Consider your visit here terminated.

155

Re: Craig's workout

django,

I appreciate you posting your personal routine and thoughts on the workout; thanks for the info!