Transformassacre Week 7: Recapping Charlie's Journey
Fat burn: check. Strength building: check. Hulk-like muscles: in progress.
Photography by: Nate Millado
Charlie's been really hitting it hard in week 7 and is prepared for the final week of training before unveiling his new body.
To rewind and recap, the Transformassacre began with weeks 1 through 3 designated a Fat Burning Phase. The training focus during that period was oriented around supersets and circuits. Rest periods were shorter and rep schemes on the moderate to high end. Charlie's diet at the time also kept starchy carbohydrate intake at a minimum.
As the Transformassacre program progressed into weeks 4 and 5, his trainer, Dan Trink, implemented a Strength Building Strategy. The resistance was dramatically increased, exercises became more complex, rest periods were extended and rep schemes were lowered. As of week 4 and moving forward, Dan also introduced starchy carbohydrates into the diet for post-workout nutrition to aid in muscle recovery.
Charlie is now leaner, stronger and more energized for the home stretch of week 8, the continuation of the Hypertrophy Phase.
HYPERTROPHY WORKOUT A: Week 6, 7 & 8
| SEQ | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Trap Bar Deadlift | 3 | 8 | 3010 | 60 |
| A2 | Lying Leg Curl | 3 | 8 | 4010 | 60 |
| A3 | Leg Press | 3 | 15 | 2010 | 120 |
| B1 | Barbell Bench Press | 3 | 8 | 3010 | 60 |
| B2 | Neutral Grip Incline DB Press | 3 | 8 | 3010 | 60 |
| B3 | Cable Chest Flye | 3 | 15 | 2010 | 120 |
HYPERTROPHY WORKOUT B: Week 6, 7 & 8
| SEQ | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Front Squat | 3 | 8 | 3010 | 60 |
| A2 | Cyclist DB Squat | 3 | 8 | 4010 | 60 |
| A3 | Leg Extension | 3 | 15 | 2010 | 120 |
| B1 | Long Bar Bentover Row | 3 | 8 | 3010 | 60 |
| B2 | Lat Pulldown | 3 | 8 | 3010 | 60 |
| B3 | Seated Cable Row | 3 | 15 | 2010 | 120 |
HYPERTROPHY WORKOUT C: Week 6, 7 & 8
| SEQ | Exercise | Sets | Reps | Tempo | Rest |
| A1 | Military Press | 3 | 8 | 3010 | 60 |
| A2 | Seated OH Press (Neutral Grip) | 3 | 8 | 4010 | 60 |
| A3 | Lateral Raise | 3 | 15 | 2010 | 120 |
| B1 | Preacher EZ Bar Curl | 3 | 8 | 3010 | 60 |
| B2 | Incline DB Hammer Curl | 3 | 8 | 3010 | 60 |
| B3 | Low Pulley Reverse Curl | 3 | 15 | 2010 | 120 |
Workout/Tempo Key:
All Weight in Lbs. unless noted in kg.
OH = Overhead
DB = Dumbbell
D = Down
D/B = Down and Back (40 meters)
4010 = Four seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
3010 = Three seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
2010 = Two seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
AFAP = As Fast As Possible
EXP = Explosive
Just catching the Transformassacre for the first time? See the backstory >>
Are you doing the Transformassacre alongside Charlie? Join him on the Fleetly Fitness App.
Need motivation? MF readers on Facebook and Twitter submitted tons of motivational quotes to inspire Charlie.
Follow all of Charlie's progress at The 8-Week Fitness Transformassacre and look for mini-updates on Facebook and Twitter.
