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Men’s Fitness Transformation Day 28

Sean Lerwill's Men's Fitness Cover December 2012

Our 28th session took us back to legs. Like last week, I decided to join in with Ped. Partly to hopefully push him a little harder, but secondly because our 28th session fell on the 350th birthday of the Royal Marines – so I decided to do a few training sessions to celebrate. I trained with Kate Braithwaite first thing: intervals sprints on the treadmill after a 2mile run to the gym and then into Ped’s leg session.

Surprisingly, Ped found the resistance portion of the session quite easy. As we did previous, we completely avoided loading Ped’s hip with squats, split squats, lunges, deadlifts, leg press etc, instead sticking to curl and extension exercises. Although Ped found the session easy, due to the fact we worked on squeezing the muscles at full contracting before slowly working the eccentric phase, I was confident he would feel the DOMS over the following 48hrs.

The session looked like:

Warm-up and mobility including light sets of leg curl and leg ext.

  1. GVT leg curl seated 50kg 10sets of 10reps 3021 tempo.
  2. GVT leg ext 64kg 10sets of 10reps 3021 tempo
  3. Seated calf raise 45kg 12reps x 4sets
  4. Lying leg curl 27kg 12reps x 3sets
  5. Leg press calf raise 118kg 12reps x 3sets
  6. Ergo sprints 30second sprint, 15 secs slow x 4sets

Another great effort from Ped, especially on the rower intervals. Never a favourite way to end a session! Ped put his all in, only asking after 3 sprints how many we were doing! He put his all into the fourth set and thoroughly deserved his rest and post workout shake etc.

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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