How Did You Get Started?

I used to read my Dad's old muscle magazines and admire his old bodybuilding photos from the 1950's and loved the tales he would tell me about his training days (Reg Park guest-posed at my father's contests in North-east Britain). My Dad first introduced me to the iron-game and wrote my 1st program.

View My BodySpace Profile: bodyspace.bodybuilding.com/craigwi.

What Workout Plan Worked Best For You?

Sample Training Week:

Day 1: Quads/Calves (gastrocnemius)
Squats: 6 sets, 6-25 reps
Lunges: 3 sets, 12-15 reps
Leg extensions: 3 sets, 12-20 reps
Calf-raises: 5 sets, 12-30 reps

Day 2: Chest
Decline dumbbell press: 5 sets, 6-20 reps
Heavy (bent-arm) incline flyes: 3 sets, 8-15 reps
Cable cross-overs: 3 sets, 15-30 reps

Day 3: Biceps/Forearms
Alternate dumbbell curls: 4 sets, 10- 15 reps
Preacher curls: 4 sets, 10-20 reps
Reverse curls: 3 sets, 10-15 reps
Wrist curls: 3 sets, 12-15 reps

Day 4: Hamstrings/calves (soleus)
Stiff-legged deadlifts: 5 sets, 8-20 reps
Leg curls: 4 sets, 8-25 reps
Seated calf raises: 6 sets, 12-30 reps

Day 5: Shoulders/Triceps
Military presses: 5 sets, 6- 15 reps
Side-lat raises: 4 sets, 12- 20 reps
Fox-style Triceps Pushdownpushdowns: 5 sets, 8-20 reps
Tricep kick-backs: 3 sets, 12-18 reps

Day 6: Back/Rear Delts/Traps
Wide-grip pulldowns: 4 sets, 8-15 reps
Close-grip pulldowns: 3 sets, 8-15 reps
Bent-over rows (underhand-Yates style-grip): 4 sets, 6-15 reps
Close-grip (T-bar) rows: 3 sets, 8-15 reps
Rear delt raises: 3 sets, 12-20 reps
Dumbbell shrugs: 3 sets, 12-20 reps

Day 7(Sunday): Rest Day

Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

Off-season Diet (gaining muscle, yet staying quite lean):

• Meal 1: 1 cup oats, 1 cup egg whites, banana, 1 scoop whey powder.
• Meal 2: 220g flavored tuna, 8 rice cakes (each cake has seasoning on it with 5g carbohydrate).
• Meal 3: 250g chicken breast, 8 rice cakes.
• Meal 4: 2/3 cup oats, 2 scoops whey powder (porridge).
• Meal 5: 1 scoop whey/ 1 scoop Cell-Tech/ 5g glutamine (post-workout).
• Pre-workout: Expand 2 Nitric oxide/creatine combo.
• Meal 6: 300g steak, broccoli/cauliflower/carrots.

What Supplements Have Given You The Greatest Gains?

Creatine, Cell-Tech, glutamine, alpha-lipoic acid (600mg/day), fish-oil for joint health with glucosamine.

RELATED PRODUCT

MuscleTech Presents: MuscleTech Cell-Tech Cell-TechTM Hardcore is the fastest acting, most powerful advanced musclebuilding creatine formula ever developed by science. [ Click here to learn more. ]

Why do you love Bodybuilding?

The old adage: "look good, feel good, am good." Meeting lots of positive, enthusiastic and motivated people and the stress relief/adrenalin rush associated with a great workout/strength gains.

Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

Continuing to compete in drug-tested contests on the Masters circuit... and then the Grand masters (over 50 years!).

What One Tip Would You Give Other Bodybuilders?

Get a workout/nutrition plan that suits your needs and then stick to it... you must be CONSISTENT in this sport (think Groundhog Day!).

Who Are Your Favorite Bodybuilders?

Tom Platz, Lee Labrada, Dorian Yates.

Calling All Over 40 Amateurs!

Enter Now! You Could Be The Next Over 40 Amateur Of The Week! Hundreds of thousands of people from around the world will know all about you... you'll be famous! You will also win a Bodybuilding.com T-Shirt that says "Amateur Bodybuilder Of The Week" and $50 worth of FREE supplements! [ Click here to learn more. ]

New Contest Available At Bodybuilding.com:

Over 40 Transformations - We are now looking for submissions for our new over 40 transformation of the week. Do you think you qualify? Let us know. If you are interested please go to the following page: http://forum.bodybuilding.com/showthread.php?t=6024491

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

---