The 365 transformation
Dr. David Coombs
#WATCHDAVIDTRANSFORM
You will get to see content from day one until day 365. I have made this into roughly 46 posts made over the next year for #WATCHDAVIDTRANSFORM #365TRANSFORMATION
This transformation is based on Health, Fitness and Mental Performance.
David will be training with me, by me and alone when necessary following exactly what I teach him to do. He will also be introducing new health, nutrition and mindset habits and challenges.
You can follow his progress on FACEBOOK, TWITTER, INSTAGRAM,LINKED IN , OPTIMAL PERFORMANCE NEWSLETTER and of course here on BLOGGER.
David's goals: David will be looking to of course build his overall general fitness.
Such a common goal. However what this means to David is this -
1- Build lean muscle
2- Cut fat
3- Look toned when resting
4- Increase Lower body strength
5- Increase upper body size
David's ‘WHY’: David is getting married next year. Or so he hopes ;)
So he is looking to get into the best shape of his life. He also owns a business in the health industry and is looking to become a role model for those whom he treats.
He will be going through varied training sessions, important recovery sessions and nutritional alterations to ensure he reaches the best results.
David is just like many of my clients. There are excuses that seem valid and cause us to be lazy or just never bother. There's always another day to start right? Well he has no choice now. I will literally be dragging him out of bed if he is not ready to go! You will get to see weird and wonderful ways of exercise and please… Join in. If you would like to follow his process and be apart of your own progress then please do just join in, tag me in your stories, videos and images. (@humanphenomena)
David’s start data:
HEIGHT
|
173cm
|
WEIGHT
|
83.5kg
|
BODY FAT
|
22.9%
|
METABOLIC AGE
|
40
|
BMI
|
27
|
MUSCLE MASS
|
59.4kg
|
MIDDLE
|
102.5cm
|
WAIST
|
95cm
|
HIPS
|
98cm
|
CHEST
|
108cm
|
SHOULDERS
|
120cm
|
RIGHT ARM
|
36.5cm
|
LEFT ARM
|
35cm
|
RIGHT LEG
|
57cm
|
LEFT LEG
|
57.5cm
|
RIGHT FOREARM
|
28cm
|
LEFT FOREARM
|
28cm
|
RIGHT CALF
|
37.5cm
|
LEFT CALF
|
36.5cm
|
Day 1 - Training begins
As its his first day he's been begging me to take it easy on him. Unfortunately, there will be no easy day for David. I aim to help him break through his barriers and ensure he never has another excuse.
He is about to optimise himself!
My plan for David on day one was a simple work out but very effective.
We will be working on a pull - push - legs system. No break in between exercises and only a 60 second rest between each TRI SET (TRI SET is know as three exercise sets back to back before resting and is typically used on a mix of muscle groups rather than the same muscle group).
Our first set will be Bent over rows - Press ups - Weight Plate Squats - 10 of each with 60 seconds rest and 3 rounds in total.
Each repetition will last 5 seconds so he can build control in his movements
We will end the session with foam rolling and stretching to ensure recovery process starts and
David can then have a cold shower to increase blood flow to the belly of his muscles and increase recovery even more. I'm debating creating an ice bath in the back garden. If anyone wants to see David have to use an ice bath then please comment below!
Day 2 - WORK OUT TWO!
David went through 4 round of a giant set!
- 60 seconds on a bike
- 15 deadlifts
- 15 press ups
- 30 kettlebell swings
- REST AND REPEAT!
Day 3 - WORK OUT 3!
4 Rounds
- 4x15 second sprints (BIKE)
- 30 squats
- Finished with stretching and foam rolling
“I feel great, I’m really in the swing of it now and feeling very motivated”. David
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