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.
“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).
THE DAY 1 WORKOUT
| 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.
