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Men’s Fitness Transformation Day 31

Sean Lerwill's Men's Fitness Cover December 2012

Day 31 turned out to be our last session. I had two days of work with MaxiNutrition which meant Ped and I wouldn’t be able to train together until Friday, which was his final photoshoot. Knowing it was our final session, at 9.5weeks since our first, we worked as hard as we possibly could. Ped did really well yet again, not letting the previous tweak in the shoulder put him off conquering the same triset that caused it before. The session was a tough one: trisets of compound movements and we didn’t shy away from the weights Ped had worked up to as individual exercises.

The session proved how far Ped had come in just over 9 weeks in terms of strength and ability, nevermind how he looked in photographs or what the DEXA scan would say. I think anyone would agree, this is a tough session on paper and Ped performed superbly. Hats off to him and all his hard work. I’ll put the results of the DEXA scan up in the next couple of days, but let’s just say he did outstandingly well to go from someone who was “unhealthily overweight” who had never really performed a resistance training session, to be able to complete the session below and get the results that I am sure the DEXA will reveal to everyone.

  1. Warm-up/mobility
  2. Triset
    1. Push press 35kg 8, 8, 8
    2. Pressup 8, 7, 6
    3. Pressup on bench 8, 7, 4/5
  3. Triset
    1. Eccentric pull-ups 4, 5, 5
    2. Cable row 48kg 10, 10, 10
    3. Med ball slam 6kg 12, 20sec, 25sec
  4. Triset
    1. DB incline press 20kg 10, 8, 9
    2. Overhead DB press 8kg 10, 5
    3. Hammer jammer 2 hand press 15kg 17.5kg 10, 10, 10
  5. Triset
    1. Inverted row 10, 10, 8
    2. Bent over row 35kg, 37.5kg 10, 10, 10
    3. Upright row 20kg 10, 10, 10

We didn’t start with intervals as we normally do as I gave Ped some homework to do the next day: 30sec sprint, 30sec rest intervals x 10. Besides, the trisets proved to be exhausting enough with Ped working to failure on the last and sometime last 2 exercises of each. Great effort yet again.

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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