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Transformassacre Part II: Transformation Rewind

Our Transformassacre subject Shaun Myers is entering into his final two weeks of his transformation. Let's rewind and look at his journey so far.

Shaun's Week Seven 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 (Push & Bicep) SETS REPS TEMPO REST
A1: Barbell Chest Press 3 8-10 3/0/X/0 60s
A2: Preacher Curl 3 8-10 3/0/X/0 60s
B1: Incline DB Press 3 8-10 3/0/X/0 60s
B2: Seated Hammer Curl 3 8-10 3/0/X/0 60s
C1: Max Push Ups w/Manual Burn Out 3 MAX 2/0/X/0 60s
C2: Max Keiser Bicep Curl w/Manual Burn Out 3 MAX 2/0/X/0 60s
RESISTANCE TRAINING (Legs & Auxilliary) SETS REPS TEMPO REST
A1: Barbell Back Squats 3 8-10 3/0/X/0 60s
A2: Bent Over Trap 3 3 8-10 3/0/X/0 60s
B1: Leg Press 3 8-10 3/0/X/0 60s
B2: Leg Curl 3 8-10 3/0/X/0 60s
C1: Walking Lunges 3 20 Yards 2/0/X/0 60s
C2: Ab Roll Out 3 8-10 2/0/X/0 60s
RESISTANCE TRAINING (Pull & Tricep) SETS REPS TEMPO REST
A1: Chin Ups 3 8-10 3/0/X/0 60s
A2: Skull Crushers 3 8-10 3/0/X/0 60s
B1: Seated Row 3 8-10 3/0/X/0 60s
B2: Rope Tricep Extensions 3 8-10 3/0/X/0 60s
C1: TRX Row Drop Set 3 MAX 2/0/X/0 60s
C2: Dips Drop Set w/Manual Burn Out 3 MAX 2/0/X/0 60s
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

 

Shaun's Week Seven, 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 - - -

 

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