November 1, 2014In Men's Fitness TransformationBy Sean Lerwill2 Minutes

After a weekend of rest we started what will be our penultimate week of training together. Ped was raring to go as would be expected. He had weighed himself over the weekend and was pleased with the changes the scales indicated. As I explained to Ped, I’m not a fan of scales. Yes they give us an idea of what is (or isn’t) changing, but often we want muscle growth and fat loss, so changes in weight don’t always give us exactly what is happening and can’t lead people to be disappointed when they shouldn’t be. Anyway, Ped was pleased with the results so we set about our session.

With only two weeks to go, the plan was to step things up with trisets. The idea being to keep Ped working for even longer, keeping his heart rate up and hopefully sparking more muscle growth and more fat burning in the process. Ped coped well, despite the difficult exercises and the inevitable muscle failure which occurred as Ped went from one set to the next without rest. Another mental as well as physical test, but nothing which put Ped off. he worked tirelessly as expected all the way to the end.

The session looked like:


  1. Watt bike prints 30secs on, 15sec easy x 6
  2. Triset
    1. Bench 50kg 8, 7, 6
    2. Pressups hands on bench 8, 7, 6
    3. Seated overhead press 15kg 10, 8, 10
  3. Trisets
    1. Arnold press 10kg 10, 10, 10
    2. Pressups (regular)  7, 6, 6
    3. Overhead DB triceps ext 12kg 7, 5, 10kg 8
  4. Trisets
    1. Assisted dips 40kg 10, 10, 10
    2. Pressup hands on bench 5, 5, 4
    3. Bench triceps dips 5, 3, 3

Ped had around 60-90seconds rest between trisets. The session tough and worked him until the end. He did really well for someone who 8 weeks ago had never really performed a resistance session and couldn’t perform a bench press! Hats off to Ped; less than 2 weeks to go and he continues to push himself in every session.