Let the Transformassacre Begin!

Transformassacre week1_teas

When 4 PM rolled around, Charlie was eager to get started on his transformation with Dan Trink in his first hands-on training session. With his fourth “feeding” done, and a post-workout shake and gym bag packed, it wasn’t until the subway ride when we began to notice the subtle hints of dread casting a shadow on Charlie’s face.

See the backstory >>

“I wasn’t sure what to expect. Part of me was expecting things to be more introductory and introducing me to what I’ll be doing. The other part of me was expecting to get shoved to the ground and pushed beyond my limits to the point that I wouldn’t be able to work out my next session,” Charlie says.

Sure enough, he got a bit of both. “It was probably the most effective workout of my life. The intense focus on proper technique and strategic rep counts made things really challenging and every workout took everything I had to finish the very last rep,” he says.

Lucky for Charlie, Dan was nice enough to give him a few breathers here and there.

Stay tuned next week when a special guest comes to give Charlie an extra nudge (or kick).


SEQ Exercise Sets Reps Tempo Rest
A1 Goblet Squat 4 10-12 4010 60
A2 DB Neutral Grip Bench Press 4 10-12 4010 60
B1 Single Leg Hamstring Curl 3 8-10 4010 60
B2 Single Arm DB Row 3 8-10 3010 60
C1 Prowler Leg Drive 3 D/B AFAP 45
C2 Kneeling OH Sandbag Press 3 10-12 3010 45
C3 Plank Hold 3 :45 90


  Set 1 Set 2 Set 3
Week1 Weight Reps Weight Reps Weight Reps
A1 26 12 26 12 26 12
A2 30 12 30 12 30 12
B1 25 10 25 10 25 10
B2 25 10 25 10 25 10
C1 20 D/B 10kg D/B    
C2 10 12 10 12    
C3 0 :30 0 :30    

Workout/Tempo Key:
OH = Overhead
DB = Dumbbell
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.
AFAP = As Fast As Possible
EXP = Explosive

Follow all of Charlie’s progress at The 8-Week Fitness Transformassacre and be sure to send him inspiring messages on our Facebook and Twitter.

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