Transformassacre Part II: Assessing Shaun's Progress
Our Transformassacre subject Shaun Myers finds out exactly how much progress he's made at the mid-way point of his transformation.
Photography by: Nate Millado
Shaun's Week Four Workout - At Peak Performance
| MYOFASCIAL RELEASE | SETS | REPS | TEMPO | REST |
| A1: FOAM ROLLING | 1 | 1 | 30s | medium |
| DYNAMIC WARM UP | SETS | REPS | TEMPO | REST |
| A1: World’s Greatest | 1 | 3 | Slow | 0 |
| A1: Wall Slides | 1 | 8-10 | Slow | 0 |
| RESISTANCE TRAINING | SETS | REPS | TEMPO | REST |
| A1: DB Split Squat | 4 | 6-8 | 4/0/X/0 | 45s |
| A2: Standing DB Unilateral Overhead Press | 4 | 6-8 | 4/0/X/0 | 45s |
| B1: Kettlebell Romanian Deadlift | 4 | 6-8 | 4/0/X/0 | 60s |
| B2: Battling Ropes | 4 | 20s on/40s off | As Hard As Possible | N/A |
| POST WORKOUT | SETS | REPS | TEMPO | REST |
| A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads | 1 | 30s | N/A | N/A |
Shaun's Week Four, At-Home Workouts
Workout A
| EXERCISE | SETS | REPS | TEMPO | REST |
| A1: GOBLET SQUATS | 3 | 10-12 | 3/0/X/0 | 60 S |
| A2: DB BENCH PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B1: LYING LEG CURLS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B2: SEATED ROW | 3 | 10-12 | 3/0/X/0 | 60 S |
| C1: INTERVALS | 12-15 MIN | - | - | - |
Workout B
| EXERCISE | SETS | REPS | TEMPO | REST |
| A1: BB ROMANIAN DL | 3 | 10-12 | 3/0/X/0 | 60 S |
| A2: ASSISTED CHIN UPS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B1: LEG PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B2: SEATED OH PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| C1: INTERVALS | 12-15 MIN | - | - | - |
