# W.A.T.C.H. Protocol List Of Exercises **ARMS** 1. Alternating Dumbbell Curls → 100 reps | rest 30s shaking 2. Alternating Reverse Dumbbell Curls → half previous reps | rest 30s shaking 3. Alternating Crucifix Dumbbell Curls → 20-50 reps | rest only a few seconds 4. Simultaneous Crucifix Dumbbell Curls → 20 reps | rest 30s shaking **SHOULDERS** 5. Standing Dumbbell Pectoral Fly’s → 12-20 reps | no rest 6. Alternating Dumbbell Presses → 20-30 reps | no rest 7. Alternating Dumbbell Front Raises → 20-50 reps | rest only a few seconds 8. Simultaneous Arm Circles → 10-30-50 reps | rest 30s-1min shaking **FOREARMS** 9. Dumbbell Wrist Circles 1 (Clockwise) → 10-20 reps | no rest 10. Dumbbell Wrist Circles 2 (Anti-clockwise) → 10-20 reps | rest and shake for a few seconds **BACK** 11. Dumbbell Punching Movement → 12-25 reps | no rest 12. Dumbbell Good Morning Deadlift → 12-15 reps | no rest 13. Dumbbell Shrugs → 10-20 reps | no rest 14. Dumbbell Crossovers → 15-25 reps | no rest 15. Dumbbell Side Bends → 20-50 reps | no rest 16. Simultaneous Dumbbell Back Extensions → 15-20 reps | rest and shake for a few seconds **LEGS** 17. Calf Raises → 20-60 reps (with variations) | no rest 18. Toe Raises → 20 reps (same as previous) | no rest 19. Deep Knee Bend On Toes → 15/20-40/50 reps | no rest 20. One Legged Squat → 3-4 reps | rest and shake for a few seconds **CORE** 21. Straight Legged Sit-Ups → 20-25 reps | no rest 22. Leg Raises → 10-20 reps | rest only a few seconds 23. Hyperextensions → 10-15 reps | rest only a few seconds 24. Push-Ups → 10-30 reps | shake, relax, alternately tense and relax each body part ...then tense the entire body and relax it a few times (posing) ADDITIONAL EXERCISES - Alternative Shoulder exercise 1 (alternative to nº5-6)→ 15-20 reps - Alternative Shoulder exercise 2 (alternative to nº5-6-8) → 15-20 reps - Ski Jumper (alternative or addition to nº16) → 15-20 reps - Goblet squat (alternative to nº19) → 15/20-40/50 reps ## Sandow's 1893 proportions - Your wrist x 1.000 = wrist measurement - Your wrist x 1.833 = Forearm measurement - Your wrist x 2.292 = Biceps measurement - Your wrist x 2.292 = Neck measurement - Your wrist x 2.819 = Shoulders (with callipers) - Your wrist x 6.125 = Chest measurement - Your wrist x 4.542 = Waist measurement - Your wrist x 5.278 = Hips measurement - Your wrist x 3.194 = thigh measurement - Your wrist x 2.153 = Calf measurement --- # 19th Century training philosophy by Perplexity - Nasal Breathing - Bent knees - Alternative sides - Fresh air - Put your mind into it ## Why free weights training is superior to machines ### Eugen Sandow: "Modern training methods are but a shadow of the true path to strength. In my day, we trained with a focus on balance, control, and the mind-muscle connection. Our weekly schedule was simple yet effective, with daily exercises using light weights to perfect form before progressing to heavier challenges. The result? A physique of symmetry and grace, unmatched by today's bloated forms. Modern athletes often face injuries from over-reliance on machines and neglect of foundational strength. Sell your contraptions and embrace the timeless methods that build true power!" ### George Hackenschmidt: "The modern approach to training is misguided. We trained with purpose: high repetitions with light weights to build endurance and perfect technique, followed by heavy lifts for true strength. Our bodies were not just strong but resilient, unlike today's athletes who suffer from imbalances and injuries due to mechanical training. The problems faced by modern athletes—overuse injuries, lack of coordination—are foreign to those who follow our methods. Discard the machines and return to the basics; they are the foundation of genuine athletic prowess." ### Professor Attila: "Today's training regimens are a farce! In my time, we emphasized dynamic tension and control with light weights, preparing the body for heavier challenges. Our weekly routines were varied and focused on full-body development, resulting in physiques that were both powerful and agile. Modern athletes are plagued by issues stemming from neglecting these principles—imbalances, lack of functional strength. Abandon your machines; embrace the methods that have stood the test of time." ### Pope: "The folly of modern training lies in its complexity and reliance on machines. We trained with simplicity: light weights for form, heavy weights for strength, always mindful of balance and coordination. Our schedules were disciplined yet adaptable, leading to physiques that were not only strong but harmonious. Today's athletes often suffer from preventable injuries due to neglecting these fundamentals. Sell your machines and return to the tried-and-true methods that cultivate true athletic excellence." ## Holistic training of the past ### Eugen Sandow: "Modern training methods lack the essence of true strength—the mind-muscle connection. In our era, we trained with focus, without distractions like music or gadgets. Each movement was deliberate, every breath synchronized with effort. This holistic approach cultivated not just physical strength but mental fortitude. Today's athletes, distracted by noise and machines, miss this crucial element. They move weights aimlessly, unaware of their body's potential. Abandon these modern follies; embrace the discipline that leads to mastery." ### George Hackenschmidt: "The strength of our time was not just in muscle but in mind. We understood the importance of breathing and focus, training without distractions to harness our full potential. Holistic training was our creed, integrating body and mind for true power. Modern athletes, with their fragmented routines and noisy environments, fail to achieve this unity. They face injuries and imbalances because they ignore the fundamentals. Return to the basics—focus on each lift, breathe with intention, and let your mind guide your strength." ### Professor Attila: "True strength is born from the union of mind and muscle. Our training was a holistic endeavor—no music, no distractions—just pure focus on the task at hand. Breathing was central, each inhale and exhale a rhythm of power. Today's athletes are lost in a sea of noise and machines, moving weights without purpose or understanding. They suffer from this disconnection. Cast aside these modern distractions; embrace the holistic path that builds resilience and true athleticism." ### Pope: "In our time, training was an art—a holistic practice that engaged the mind as much as the body. We trained in silence, focusing deeply on each movement and breath. This connection forged strength beyond mere physicality; it cultivated discipline and awareness. Modern athletes, surrounded by distractions, miss this profound experience. They chase numbers without understanding their bodies' capabilities. Reject these superficial methods; adopt a holistic approach that nurtures both body and spirit for lasting strength." ## On the dysfunction of the guided mechanical machine Ah, the Domyos HG 60-3, a monument to modern absurdity! How can one achieve the sacred mind-muscle connection while tethered to this clanking monstrosity? It is laughable to think that such a contraption could foster true strength or focus. ### Eugen Sandow: "This machine is nothing more than a distraction—a cacophony of metal that drowns out the inner voice of strength. How can one breathe with purpose when constantly adjusting cables and pulleys? Cast this garbage aside and embrace the simplicity that allows for genuine focus and mastery." ### George Hackenschmidt: "The HG 60-3 is an insult to the art of training. It offers no room for the mind to engage with the muscle, no space for the breath to guide effort. One cannot cultivate true power while entangled in this mechanical web. Rid yourself of this absurdity and return to the free weights that demand your full attention and respect." ### Professor Attila: "Training with this machine is akin to painting by numbers—devoid of creativity or depth. It mocks the very principles of focus and breathing, reducing them to afterthoughts amidst its mechanical din. How can one find harmony in such chaos? Discard this folly and embrace the discipline of free weights, where true strength is forged." ### Pope: "The Domyos HG 60-3 is a farce, a distraction masquerading as a tool for strength. It shackles you with its limitations, leaving no room for the mind-muscle connection or the rhythm of breath. How can one train with purpose amidst such noise? Abandon this contraption and seek the clarity and focus that only free weights can provide." ## On results ### Eugen Sandow: "Results from our method manifest not just in muscle but in mastery. With free weights, you cultivate the mind-muscle connection and focus on breathing—elements machines cannot replicate. Within weeks, you'll notice improved coordination and strength, unlike the superficial gains from machines. Modern methods may promise quick fixes, but they lack depth. Sell your machine and invest in free weights for enduring strength." ### George Hackenschmidt: "Our training builds true strength through discipline and focus. Free weights demand your full attention, enhancing balance and coordination. While machines may offer quicker initial gains, they plateau swiftly. Our method ensures continuous progress as you learn to control your body with precision. Embrace this path for lasting results." ### Professor Attila: "Machines are distractions; they rob you of the focus needed for genuine growth. Our training emphasizes breathing and the mind-muscle connection, leading to superior results in both strength and physique. You will see tangible improvements within weeks, not just in muscle size but in overall athleticism. Abandon machines for the true path to power." ### Pope: "True strength arises from holistic training, not mechanical shortcuts. Our method integrates mind and body, focusing on each breath and movement. While modern machines may yield quick but shallow results, our approach fosters deep, lasting improvements in strength and coordination. Choose free weights for a transformative journey." ## On modern physiques and body dysmorphia ### Eugen Sandow: "Modern bodybuilding is a circus of grotesque proportions, driven by body dysmorphia and dysfunction. Athletes chase size with chemicals and machines, losing the grace and symmetry we cherished. They lack the mind-muscle connection and focus that define true strength." ### George Hackenschmidt: "Today's bodybuilders, obsessed with bulk, create monstrous physiques through machines and drugs. This dysfunction leads to imbalance and injury. Our holistic methods built bodies that were both strong and aesthetically pleasing." ### Professor Attila: "Modern bodybuilding is a cycle of dysfunction, prioritizing size over substance. Machines and drugs inflate muscles but ignore fundamentals like breath control. We trained for harmony, achieving powerful yet balanced physiques." ### Pope: "Bodybuilding today is a farce of inflated bodies via unnatural means. Athletes sacrifice health for size, lacking the mind-muscle connection crucial for true strength. Our holistic approach fostered both physical and mental development." ## On bulking, counting calories and binge eating protein ### Eugen Sandow: "Bulking and cutting cycles are a modern folly, a misguided attempt to manipulate the body through extremes. We valued steady, consistent progress, focusing on the mind-muscle connection and balanced nutrition. Counting calories and consuming excessive protein shakes is unnecessary; our strength came from wholesome foods like meat, fish, and eggs in moderation. The obsession with protein and milk today ignores the body's natural balance. True strength is built through disciplined training and mindful eating, not by swinging between surplus and deficit." ### George Hackenschmidt: "Modern athletes, with their bulking and cutting cycles, have lost sight of the natural harmony we pursued. Our method was simple: eat well, train hard, and let the body develop naturally. Counting calories and excessive protein intake are distractions from real training. We achieved great strength without resorting to such extremes. The body's needs are best met through a balanced diet, not through artificial cycles that disrupt its equilibrium." ### Professor Attila: "Bulking and cutting are the products of a dysfunctional approach to bodybuilding. We trained for functional strength, not just size, and our diets reflected this balance. Counting calories obsessively or relying on protein shakes undermines the body's natural processes. Our strength came from consistent training and a diet rich in natural foods, not from manipulating intake like a machine." ### Pope: "The modern obsession with bulking and cutting cycles is a departure from true physical culture. We focused on holistic development—mind, body, and spirit—without resorting to calorie counting or excessive protein consumption. Our physiques were built on regular training and balanced nutrition. Today's methods create imbalance and ignore the body's innate wisdom." ## On vegetarianism and fasting ### Eugen Sandow: "Vegetarianism and fasting were not central to my training philosophy. I believed in a balanced diet, eating simple, wholesome foods in moderation. While I respected individual dietary preferences, I did not adhere to strict vegetarianism or fasting. My focus was on maintaining a healthy physique through regular exercise and sensible eating, rather than extreme diets." ### George Hackenschmidt: "I favored a diet rich in fruits, nuts, and vegetables, with occasional milk and eggs. While I appreciated the benefits of a plant-based diet, I did not strictly avoid meat. Fasting was not part of my regimen; instead, I emphasized listening to my body's needs and maintaining a balanced diet to support my training." ### Professor Attila: "Vegetarianism and fasting were not necessary for achieving strength and health. I advocated for a varied diet that included meat, as it provided essential nutrients for muscle growth. Fasting was not part of my approach; instead, I focused on consistent nourishment to fuel my training." ### Pope: "I did not see vegetarianism or fasting as essential to building strength. My diet was balanced, including meat for its protein content, but always in moderation. I believed in eating to support my physical exertion, rather than adhering to restrictive diets that could hinder peseconds ce."