Blog

Men’s Fitness Transformation Day 26

Sean Lerwill's Men's Fitness Cover December 2012

Following our joint efforts on the leg session, Ped was back to upper body for the end of the week and we were joined by Tom Miles for a few photos while the session took place.

I decided today would be a good day to introduce Ped to a bit of cardio acceleration in his rest periods. For today, that was in the form of med ball slams. We stuck with the supersets and worked pushes and pulls or pulls then pushes with both having a third exercise of medball slams at the end. The push/pull exercises were all pretty bog compound exercises which took their toll on Ped anyway. The addition of the max effort Med ball slams took Ped that little bit further mentally and physically. If we’d done this session just 20sessions (6weeks) there’s no way he’d have coped with it. Again showing how his fitness has increased. Finally, we the session  finished off with a complex for arms, shoulders and abs.

The session began as always with some intervals, it looked like:

Warm-up/mobility

  1. Rower 30secs on/15secs off x 4 then 15secs on/15secs off x 2.
  2. Supersets + cardio acceleration
    1. Bench 45kg 12, 10, 8+2 forced, 10
    2. Inverted row 10, 8, 8, 8
    3. Med ball slam 6 x 12
  3. Supersets + cardio acceleration
    1. Incline DB press 20kg 9, 8, 9, 8
    2. Single arm row 20kg 10/10, 10/10, 10/10, 10/10
    3. 20sec MedBall slam
  4. Supersets
    1. Cable row 41kg 10, 43kg 10, 46kg 10, 48kg 10
    2. Overhead press/push press 25kg 7/1, 7/3, 6/4, 5/3
    3. Medball slams 20secs
  5. Complex
    1. Triceps rope ext
    2. biceps ez curl
    3. standing lateral raise
    4. weighted plank

Another milestone of a session for Ped, not only did he work well despite the addition of medball slams after his supersets, he breezed most of the complex exercises with only the latter reps of the lateral raise and the weighted plank causing any real discomfort. Best of all, he completed 20kg dumbbell press with ease for 8 or 9 reps despite already doing bench press. A great effort, again, far exceeding our expectations only 8 weeks ago when we started with someone who had never performed this exercise before.

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.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC