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Lee is a 34 year old police officer who has weight trained for the past 19
years. He enjoys powerlifting and boxing. He lifts to tone and
firm his muscles while maintaining a strong and healthy physique.
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Fitness Goals: |
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1)
less body fat and more defined
2) larger muscle size
3) better endurance and strength
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Athletic Achievements: |
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Besides
weightlifting, Lee enjoys 3 hour boxing classes once a week and enjoys
playing tennis. |
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Nutrition: |
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"I have porridge and honey for breakfast with a tuna salad nap for lunch. Dinner includes meat, potato and vegetables.
I
often enjoy a
peanut butter bagel or a low fat yogurt in the evening. I drink 4 to 6
pints of water a day which is my only fluid." |
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Supplementation: |
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"I have taken Creatine before but I use no
supplements, just a reasonable diet. I was able to get a few more reps
from Creatine but looked more bloated from the water retention."
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Hobbies and Special Interests: |
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"My
hobbies are my training and i spend my spare time with my two year old
daughter or i socialize with friends i also enjoy the cinema and various
sports like tennis when and if i get the time." |
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Reason for Participating in the Study: |
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"I
am very interested in this Study firstly from a scientific point of view and
secondly I am hoping that this product will have an impact on my training
and well-being." |
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Weightlifting: |
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Lee
is involved in two weight training sessions (split routine) per week and one
boxing/cardio session on the weekend. On the average his workout lasts for 2
hours (boxing - 3 hours).
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WEIGHTLIFTING WORKOUT INFORMATION
Level of Training: Advance |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Monday |
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Chest |
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Bench Press flat |
5 |
10 |
300 |
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Bench Press inclined |
5 |
10 |
220 |
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Dumbbell Flies |
5 |
10 |
40 |
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Arms |
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Triceps - Close Grip Press |
5 |
10 |
180 |
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Triceps Pushdown |
5 |
10 |
70 |
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One Arm Cable Reverse Pressdowns |
5 |
10 |
30 |
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Dumbbell Curls |
5 |
10 |
40 |
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Preacher curls |
5 |
10 |
60 |
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Barbell Curls & other bicep exercises |
5 |
10 |
100 |
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Wednesday |
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Back |
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Wide Grip Chin Ups super set with same
amount on lats pulldowns behind neck |
5 |
10 |
bodyweight |
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One Arm Dumbbell Rows with the same for seated
cable rows |
5 |
10 |
30 |
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Lats Pulley |
5 |
10 |
65 kilos |
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Shoulders |
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Smith Machine Shoulder presses |
5 |
10 |
160 |
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Standing Lateral Raises (dumbbell) |
5 |
10 |
16 kilos |
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Front Delt Raises with shoulder shrugs |
5 |
10 |
16 kilos |
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Legs |
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Squats |
warm-up |
10 |
150 |
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Leg Bicep Curls |
5 |
10 |
100 |
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Leg Extensions |
5 |
10 |
120 |
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Leg Presses |
5 |
10 |
300 |
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Seated Calf Raises |
3 to 4 |
10 |
100 |
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Abdominals |
20 - 30 mins. |
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Saturday |
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3 hours boxing class - skipping running
machine sparring bag training, shadow boxing, abs and circuit training
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No breaks in between |
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HEALTH &
FITNESS BACKGROUND BY LEE CRIPPS: |
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I got involved in weight training at the age
of 14 years which all started in my parents dark and cramped cellar
under their house. My parents bought me a set of dumbbells and it just
progressed from there. I really enjoyed lifting the weights
as it made me feel strong and confident.
I must say it took many years until I started
to see any real results. By the age of 21 I started to see a
difference in my body muscle mass and I enjoyed receiving compliments
from people. As I got bigger and continued to look better, I grew in
confidence and along came more compliments.
Now at 34, I train for a slightly different
reason first because I am hooked on it and secondly because I believe a
healthy body promotes a healthy mind and hopefully it will keep me
looking and feeling younger.
I am involved in boxing
training as I believe it is the best training
you can do for cardio and of course it helps to burn up body fat and
give a more leaner look. I also box to enable me to look
after myself as working as a police officer in London you never know
when someone may turn violent. Doing weight training for
strength and boxing for speed and stamina, you are sure to give someone
a run for their money.
My lows in weight training are my two lower
back disc operations which was caused by a prolapsed disc and after this
my surgeon said I would never train again. I am pleased that
I did not listen to him as I have since broke a world record in a
nine-man 24-hour bench press record and 2 years later I am fighting fit and
training on a regular basis. I must however not recommend this to
everyone. You need to listen to your own body and it will tell you
exactly how much you can do and by this I have maintained good health
with no added injuries.
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