Bob’s Transformation – Week 11

Bob's Transformation

Week 11 – Day 1 Shoulders and Arms

AM: 25 Minute L.I.S.S


Supersets with 4 sets for the first exercise.

Overhead Press 8 – 12 Reps
Upright Row 8 – 12 Reps
Front Disc Raise 8 – 12 Reps

Feeling good I upped the weight of the overheads again. It proved too much though, I used the fixed weights instead of the barbells and discs. So a  jump of 5kg. Failed third and fourth at 10.

Well done for at least trying. That can be the problem with fixed barbells; the jumps are sometimes too large for certain smaller muscles. In this case the shoulders. A smaller jump of 2.5kg would’ve been more useful. Still, not bad numbers considering.

Upright rows were the same weight. I am at the top scale of the weight I can do still. But like Sean says the form is more important. Failing fourth and at 12 but just squeezing the last two reps out. Still using the same weight for the disc raises. A struggle to finish with arms straight but finishing anyway only failing  last set at 13.

Good work – and great to see something I have said has stuck! Good man for finding the top weight you can do while still keeping an eye on form. Pleased.

Barbell Curls 8 – 12 Reps
Skull Crushers 8 – 12 Reps
Barbell Curls Failure
Skull Crushers Failure

This is a superset again for 3 sets.

Loving the burn still for the barbell curls. Always feeling it after 8 and feeling the pump every time. Finished all reps first set. Skull crushers were finished just, reaching failure for the barbell curls at 13 but the skull crushers took a little longer to reach actually getting to 17 before failure. For the third set I didn’t make 13 for the curls, and made 14 for the crushers. Reaching failure at 8 for the curls and 7 for the crushers.

Good solid set. As Arnie would say; it’s all about the pump. Well done, Bob.

Prone Incline Reverse Flyes 8 – 12 Reps
Incline Lateral Raise 8 – 12 Reps
Prone Incline Reverse Flyes Failure
Incline Lateral Raise Failure

Prone Incline Reverse Flyes using the same weight. I finished the weight strict form. Same for the lateral raise. But on the failure I found I did more it didn’t feel easier and it burned a lot but I was able to reach 19! I was using the lower weight. I’m not too sure how this happened. But I struggled to push myself of the bench after.

Strange. It may be that your form slipped or the tempo changed. If not, then the weight is too easy and you need to up it, at least for the first set.

Standing Tricep Rope Extensions 8 – 12 Reps
Tricep Overhead Rope Extensions 8 – 12 Reps
Bicep Cable Curl 8 – 12 Reps (x 2 drop sets to failure)
Bicep Rope Hammer Curl 8 – 12 Reps (x 2 drop sets to failure)

This bicep curls are definitely getting easier on the cables. At first it felt a bit unstable. But that’s not the case anymore. Reached 15 for the bicep cable curls and hammer curls. Dropped the weight by 20% both times although different weights were used for tricep and bicep exercises.  (My maths isn’t great so could have been less!). The reps climbed before failure set in for both exercises. But I worked for every rep, some out of tempo, to reach definite failure.

Sounds like good work Bob. If on dropsets you do find it too easy after the drop, you may well have dropped too much. Try to get the drops right maths wise! 20-30% is ideal, any less can be too hard (as long as initial weight is right) anymore and reps can be too easy.

Loved reaching failure for all these exercises. Although not sure if the numbers are climbing whether I should stay at that weight until failure for the future.

Perhaps yes. But as long as you ARE reaching failure, the necessary is being done. Sounds like it is.

Day 2 – Legs and Abs


AM: 25 Min L.I.S.S


Deadlifts 8 – 12 Reps 6 sets
Incline reverse Crunch 8 – 12 Reps 6 sets

I wish I had seen Sean’s info on the previous week before I had done this exercise. I reached failure really early for every set after the second. As the weight was the same as I would use for the rep range. Barely hitting 5 for the last set of deadlifts. Blowing at the end though.

Working hard is working hard. I’m not there with you, so don’t worry about not getting the information (my fault anyway). If you are blowing, you are working hard and to failure. Sometimes my concerns will be safety as I’m not there to correct poor technique from overly heavy weights. By the sounds of it what you did do was spot on.

Squats 8 – 12 Reps 8 sets
Rollouts 8 – 12 Reps 8 sets

Very much the same as above. My legs were wavering big time. The rollouts weren’t so much work for the abs as my ability to support myself! I should have lowered the weight or just upped it and done the three sets. Should get some real results from this and if it was easy everybody will be doing it! I wouldn’t have imagined myself doing this 11 weeks ago that for sure. DOMS from Saturdays TRX escapades made my legs need a thorough warm up aswell.

I love this paragraph Bob. You’ve hit the nail on the head. Everybody isn’t doing this and you wouldn’t have thought you would be either. I can’t add anything to this other than well done!

Leg Extensions 8 – 12 Reps
Leg Curls 8 – 12 Reps

Phew sit down exercises. DOMS made the bar across my legs feet uncomfortable and limited my movement for the exercise. I’m not one to wimp out usually but I couldn’t finish the sets as it was too painful! I will ask Sean if there is another exercise I can do when it’s like this in the future.

I have done the jump squats many a time and they do make the top 3 worst leg DOMS ever, so I can understand this. Sometimes its a case of rolling them and putting up with it, lowering the weight and just moving through the exercise or… stopping. Well done for trying, as I say, the DOMS can be horrendous. At least we know you worked hard on the jump squats!

Day 3 – Rest



Day 4 – Back and Biceps


Rubbish sleep the last two nights not asleep before 4am. Feeling pretty shattered! But still at work. I used the hour I would go for L.I.S.S  to sleep for work!

Not great. Sleep is SO important when trying to change your physique or figure. Lack of sleep means repair doesn’t happen and tiredness affects hormones levels that can mean you overeat or make bad choices. try to work out why you aren’t sleeping if you don’t know. If you continue to have troubles, get a magnesium spray and use before bed (or ZMA) and try valerian root. Some people on a carb cycling diet find low carbs can affect sleep so a bowl of porridge with protein powder before bed might help.

Chin ups Failure 2 x 10 sec rest pause.
Straight Arm Pull down 8 – 12 Reps (2 Drop sets to failure)

Chin ups were done with no supporting weight. So even with the rest pause I made 2 (!) first set. Made all reps for the straight arm pull down. Used supporting weight for the second set of chin ups and made 8. The first really tired me out. Reaching 15 for the pull downs with he lower weight before I couldn’t do anymore. Failing the third set of chin ups at 3 and the pull downs at 14.

Well done on the chins. Superb! I’m really, really pleased with this Bob. Brilliant. The rest of the set seems fine, but the chins are the highlight for me. You should be raring to improve on this.


Lat Pull Down 8 – 12 Reps (2 x drop sets to failure)
Prone Incline Dumbbell Row 8 – 12 Reps (2 x 10 sec rest pause to failure)

Upping the weight of the lat pull downs probably paid dividends especially due to the drop sets. Feeling a bit burnt out after the first set but pushed through. Reaching failure early on both drop sets. Dropping by 20% on both.

Good work, especially on taking the weight up to facilitate the drops. Well thought out.

Prone Rows were great this time a small increase of 2 kg. Pushed through to failure at 17 for the second set. and only reaching 9 with the rest pauses for third.

Well done. Solid sets. Very pleased.

Incline Hammer Curls 8 – 12 Reps

Reached failure at 12 on second and 7 for the third. Really tired by this point. Felt a niggle in my shoulders, so did the three sets with the rest pauses with caution. When I get tired when I exercise I tend to get a few niggles. Just happy it wasn’t my back. Reached 12 just for the second set but reached failure third set at 8.

Always sensible to be cautious. The shoulders can feel achey when curling as they are fixing the movement. Sensible not to push through if pain increases. Good sets by the sounds of it.

Standing Bicep Dumbbell Curls 8 – 12 Reps

With the rest pauses I reached 17 on the second set. Barely doing 18 I didn’t count it and doing 13 on the third with a rest pause squeezing another 4!

This sounds like the starting weights aren’t heavy enough. I usually find rest pauses mean you can’t hit the top end of the rep range on the second and third sets. An ideal would be 12reps, rest/pause, 8reps, rest/pause, 5reps. Too far off this and I’d suggest the weights are too light.

Day 5 – Chest and Triceps


Another bad nights sleep and an early start for work. I woke up and my belly was bloated felt like I had eaten a massive dinner. I measured my belly and it was an inch bigger! Not a great start to a crappy day.

Wind. Perhaps bloating for food choices the day before. You don’t get fatter overnight.

Again, tiredness needs to be worked on. It can’t continue.

3 Sets of Supersets.

Bench Press 8 – 12 Reps (2 x 10 sec rest pause to failure)
Pec Flyes 8 – 12 Reps (2 x 10 sec rest pause to failure)

Felt very tired at the gym. Used the same weight for is rep range. My tired muscles played a big part in my effort today. But managed the first 12 just. Using the rest pauses I managed to hit 16 for the second set and 15 for the third. Not bad considering my head wasn’t in it today. Pec flyes using the small weight my failure without the rest pauses were 16 both second and third sets. The burn being too much instead of not being able to lift the light weight.

Again, second sets should not move beyond first set rep range. This indicates first set was way too light. Well done for working on and on though.

Incline Dumbell Press 8 – 12 Reps (2 x 10 sec rest pause to failure)
Incline Pec Flyes 8 – 12 Reps (2 x 10 sec rest pause to failure)

I decided as I felt knackered it probably wasn’t best to continue with the session. I felt the niggle in my shoulder and just went home and rested for work on Saturday.

If this was your decision, it was the right one. However, it comes down to not sleeping. Why? You have to fix this or the training won’t work – or in this case happen at all.

Day 6 – TRX Stuff with walking lunges added


The sleep did me a massive favour and woke up refreshed today. My belly went down over night and I was feeling a bit better about life in general. After work I did the TRX stuff as the gym wasn’t open by the time I left. The same format as last week.

Sleep is something we all need. It makes life seem possible. Glad you got a good nights, but this must be something that occurs night after night.

  1. Trx Jump squats
  2. Walking lunges (no weight) not that mad it any easier!

50, 40, 30, 20, 10, 10, 20, 30, 40, 50 = 300. With 1 minutes rest between sets.

This however was almost impossible. It took every bit of energy out of me! Still a bit of DOMS from last week too. The sets were broken down to as little as 5 reps with a few seconds rest to get my breath back and shake my legs back to life! But finished. Time to rest.

Well done. This session is both physically and mentally exhausting. Not easy after a sleepless week, but easier the second time through. Very pleased you go through it in the end.

Footnote: Invited to the in laws for dinner and was given battered sausages and chips for dinner. NAUGHTY! But loved it. Now some more sleep before work Sunday.

Hahaha! Nice to have this sort of thing once or twice a week. It can be factored into Calorie allowances. Well deserved I’d say Bob.

A good week despite the tiredness. Sort the rest/pause reps out by upping start weight and sort the sleeping out to ensure you can train!

Bob Manser - Author

I am currently doing a 12 week transformation with the help of Sean Lerwill. I’m 27, overweight and overworked. Trying to change the fact that my hair is thinning more than my waist line.