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Men’s Fitness Transformation Day 14

Sean Lerwill's Men's Fitness Cover December 2012

Unfortunately I was booked for a modelling job so unable to take Ped through his next session, however, he was in superb hands as Kate Braithwaite stepped in.

Obviously I don’t know how hard Ped worked, other than the feedback Kate and Ped gave me. By the sounds of it, Ped worked his socks off and did everything asked of him.

The sessions looked like:

  1. Tabata sprints on the rower. Aiming for under 1.45 for every 20second sprint.
  2. Mobility of shoulders/elbows etc.
  3. TRX inverted row. 3sets 10reps. On the back of last set do drop set by moving more upright 4-8reps & again moving more upright, 4-8reps.
  4. Prone lying dumbbell row. 14kg dumbbells, 3sets 8-12 reps. 2 x rest/pause sets off the back of last set.
  5. Seated hammer curls. 8kg dumbbells 3sets 8-12reps. 2 x rest/pause sets off the back of last set.
  6. Seated cable row. 33kg. 3sets 8-12. 2 x drop sets for final set.
  7. Standing biceps dumbbell curl. 8kg dumbbells 3sets 8-12reps. 2 x rest/pause sets off the back of last set..
  8. Straight arm pull down 16kg. 3sets, 8-12. 2 x drop sets for final set.

The next time Ped does a session with these types of moves in, they will be super/compound sets. Kate said she thought Ped found the session too easy, which is a good sign, as he was still failing with the given weights, yet his recovery and mental strength mean he needs to be pushed further around those sets. Hence moving onto supersets next week.

A big thanks to Kate for filling in for me with Men’s Fitness.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC