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Men’s Fitness Transformation Day 18

Sean Lerwill's Men's Fitness Cover December 2012

On Thursday Ped and I met up for his last leg session of the week. Carrying on our superset them for current training, I wasn’t sure how Ped was going to take the session. Legs is always a tough session, requiring some digging deep, but throwing exercises back to back is hard to swallow when relatively new to training. Of course, there’s always trisets and giants to look forward to!

To be honest, although he found it tough, Ped didn’t back down at all. He rarely took the standard break/breath catching pause between sets that so many people seem to. Where he could (and his legs would allow) he stepped straight from one exercise to the next. A great effort yet again, especially considering we didn’t really lower the weights despite the inclusion of supersets.

We started off on the rower as Ped has become accustomed too with some sprints and then moved into the leg session proper.

The session looked like:

  1. Rower: 6 x 15sec sprints
  2. Squats: warm-up and mobility. Light weight squats up to 50kg for 2/3 reps each.
  3. Supersets:
    1. 60kg 15reps, 15reps, 15reps, 15reps, 15reps drop 50kg 10 drop 40kg 10
    2. Walking lunges bodyweight 10, 8kg 10, 10, 10
  4. Supersets
    1. Hamstring curl 35kg 15, 15, 15, 12 drop 25kg 10 drop 15kg 10
    2. Glute bridge on bench bodyweight 15, 20kg 15, 15
  5. Supersets
    1. Leg ext 50kg 15, 15, 15, 12 drop 40kg 6 drop 30kg 6
    2. Sissy squat 10, 10, 10

As is usually the case, the sissy squat was tricky to get the hang of at first, but once Ped had nailed it and learned to keep the hips, knees and shoulders inline he felt the usual burn in the quads following a set of leg extension!

A great session yet again, with Ped improving mentally as well as physically from this session as the legs were obviously hurting from the first exercise before even starting the second. He dealt with this well and responded to my requests to keep going when he did pause momentarily as the mind took over. Again, Men’s Fitness may have set out to get a physical transformation over 10weeks, but I think the mental is actually far more interesting already at this 6week stage.

Big thanks to everyone providing/helping out during these sessions from FitnessFirst to Soulmatefood to MaxiNutrition. Ped and I couldn’t be getting him through these session without you, so thanks!

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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