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Men’s Fitness Transformation Day 17

Sean Lerwill's Men's Fitness Cover December 2012

Ped and I hit NKD Ambition studio for our 2nd session of the week. Surprisingly Ped wasn’t feeling too bad after the push and biceps session from Monday. During some emails earlier in the day, I had made a deal with Ped that we wouldn’t be doing Tabata sprints on the rower today. As an ex-Royal Marine, my word is my bond, however, that didn’t mean we weren’t going to use the rower at all!

What was great about this session, was that it was clear that Ped is starting to understand the muscles he is using and feeling. I’m a big one when training people on asking for feedback, probably to their annoyance. After each set I asked for perceived exertion to compare what I think they are feeling to what they think they are feeling and either discussing that or tweaking the training accordingly. I’m also a fan of asking where an inexperienced trainer “feels” the exercise, especially after the introduction of a new exercise. At the early stages people often struggle to know where they feel it. People are that attune with their bodies in general. However, as with Ped, people soon start to understand the common movements, the names of muscles, where they should feel it and how to create tension in the required muscles to help us induce change.

As I’ve always said to every client, I have a PGCE, I am a teacher. My aim is not to have you needing me to train you for the foreseeable. The idea is to bring you in, teach you, change you, educate you and motivate you and then send you away with a new outlook, a healthier body and for many a very different physique.

Ped has taken well to this, learning the movements required, the reasons why we do things and now where these various techniques affect his body. Another part of a transformation process people don’t think about: the educational side. What someone learns as they go through the process (or in my opinion should learn) is sometimes more important than losing some body fat and gaining some muscle. It’s this that stays with them long-term, whether or not the body fat stays off and muscle stays on, the knowledge learned lives on.

The session looked like:

Rower warm-up: 2mins slow to steady pace.
15sec rower sprints full out, 45secs slow rest/recovery x 5

  1. Supersets:
    1. TRX inverted row (1 foot from wall into 2 foot when fail) 10, 7/3, 6/4, 5/5, 5/5
    2. Bench dips 10, 10, 10, 10, 10
  2. Supersets
    1. Band supported chin-up 6, 10, 9, 8, 10
    2. Band supported Dip (feet in band) 10, 10, (knees in band) 7, 5, (feet in band) 10
  3. Supersets
    1. Single arm DB row 16kg 10/10, 18kg 10/10, 20kg 10/10
    2. Lying triceps DB ext 7kg 10, 10, 10
  4. Supersets
    1. Straight arm pull down 14kg 10, 10, 10 16kg 8
    2. Triceps rope ext 14kg 10, 10, 10, 10

Another good session from Ped. He told me yesterday the shoulders and triceps were aching so I think the Monday/Tuesday push/pull sessions have done the trick. A rest day for Ped yesterday and some legs planned for this afternoon. A good week so far, let’s keep it up.

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 MaxiNutrition ambassador.

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