The routine that Simon Waterson put together for Daniel is now freely available on the Internet. In essence he did the following;
• Clean & Press
• Bench Press (super-setted with push ups)
• Bicep Curls
• Lateral Rotation (L-Flys)
Four sets (one of them being a warm up) of each exercise with reps and weight varying over the six week programme. In order to maximise fat burning effect, Simon suggests moving from one exercise to another with minimum rest periods. Also, the time between sets should also be kept to a strict minimum.
The above programme is suggested to be done 3 – 4 times a week.
A minimum of eight hours per night of sleep is recommended.
Around week five of the routine, reps should be high as 25 per set. Other rep ranges are 15, 10, 20, 8 & 6 for weeks 1, 2, 3, 4 & 6 respectively.
Having tried this, doing the above three times a week, is certainly taxing, and in my opinion, resorts to simple overtraining for natural trainees.
Ab work at the end of each session comprise 3 sets of traditional crunches (25 reps each set), 3 sets of crunches with legs raised (25 reps each set), and finally 3 sets (25 reps each set), of ab leg raises (legs straight in the air lift with no momentum your lower back 3 inches off the ground.)
Following the weights and abs is a 1000m row on Level 10 quick as you can. Trainees that complete this in under four minutes should pat themselves on the back. I usually play ‘You Know My Name’ by Chris Cornell on my iPod and try and finish the row before the track ends.
Dietary wise the programme requests the following;
• No refined carbs after 2pm
• No starchy carbs after 5pm
This works well for fat burning and Daniel can be heard discussing this during an interview found on YouTube.
• 2 Litres of water per day
• 2 Pieces of fruit per day
• Vegetables everyday
• Alcohol on weekends only
Recommended supplements are Protein, Creatine and L-Glutamine.
Daniel, during the same interview, is said that he drank a protein drink ‘seemingly’ every 15 minutes but the body cannot truly assimilate such amounts of protein.
Anyone who has Simon’s books – Commando Workout and 30-Minute-a-Day Body Challenge will recognize the exercises above.
These books are now discontinued but still available on the Internet, usually at quite a cost.
You can also design your own programme with other exercises he recommends in his books such as;
• Shoulder Presses
• Lateral Raises
• Calf Raises
• Bent Over Rows
• Dorsal Raises
He is also a keen advocate on plyometrics so try, squat thrusts, alternate squat thrusts, skips, burpees, step ups (onto a bench) and press ups.
Try the above for that real ‘Bond’ look!