AFF Weight Gain/Loss Program

[galaxy xr8]

If he can do 165 kg x 8 I'll go he, what a load of bullock's, sounds like a typical body builder .

[EVL BOS]

havent posted my progress for a while!

I now weigh 78.5kg's brings my total since feb 17th 2010 to 44kgs LOST!!!

im now slowly growing muscle and noticing changes every day!

and to everyone who has posted their progress in here great work guys! and keep up the hard work! it isn't easy but the benefits far out weigh the negatives

[FPV8U]

Great work EVLBOS, 44kg is a massive effort that you must be very proud of!

[CAT600]

Wow 44kg, that is an awesome job right there, well done!

Daniel

[EVL BOS]

thanks guys yeah i am very happy!!! put it this way never going back!

[DBourne]

Originally Posted by EVL BOS

.. the benefits far out weigh the negatives

Very true, and nice pun

Great work pal

[blueoval]

awesome work EVL. Thats positive news.

[GT]

OMG! 44 kgs is phenomenal, so huge pat on the back to you. You must be feeling fantastic! I've lost 14 kgs and thought I was doing brilliantly but pale next to your effort! Really well done.

GT

[blueoval]

Everyone loses weight differently. But in the end as long as you are feeling better and are being more active because of it. It's a win-win situation. Too may people die of heart disease and other weight related issues. Leading a healthy life is the best way.

[EVL BOS]

Originally Posted by blueoval

Everyone loses weight differently. But in the end as long as you are feeling better and are being more active because of it. It's a win-win situation. Too may people die of heart disease and other weight related issues. Leading a healthy life is the best way.

thanks guys! and the above is very true, it takes a while for your body to get used to the exercise, for the first 6 months i lost 11kgs but after that it just fell off! i've lost about 22kgs since just b4 christmas, end of the day any weight loss is good!

[loosey]

Quick update for me, I'm weighing about 72 kg at the moment and have had visible gains over the last couple of months. I'll have to do a bit of a cut before summer (get abs visible again) but things are looking good. Yesterday I managed to do 4 x 100kg after doing 3 sets of 8 x 80kg on the bench . As of this week I'm going to start focusing on my legs again which means lots of squats :/.

Originally Posted by EVL BOS

thanks guys! and the above is very true, it takes a while for your body to get used to the exercise, for the first 6 months i lost 11kgs but after that it just fell off! i've lost about 22kgs since just b4 christmas, end of the day any weight loss is good!

Unless you lose a leg. Goodwork mate, great effort!

[EVL BOS]

just a small update been wanting to do it for about 12 months
just got my first ever tatt! inner right wrist
its my original weight i've lost 44kgs and now weigh 78kgs im never going back to that weight!! now for my next tatt lol

[XR6_661]

Cool, original tatt!

[blueoval]

nice work mate. Looks good.

[XR6_661]

Anyone find how much more motivating it is going with mates?

We get pretty competitive haha. Other day my mate picked up some 15s and started doing pec flies...I only use 12.5kgs and he's a bit smaller than me...Righto...cant do the same so I grab the 17s and nearly kill myself...

But then you know you can't go back on it! So in a way it's quite good cos we'll unknowingly push each other.

I think it's funny too how each person (me and my mates do the same basically) has their own strengths...I can squat more than both my mates, easy 20kg more, then one of my mates can curl 25kg on the EZ bar...I'm still flat out doing 20kg.

*shrugs*

I like gym.

[blueoval]

too true. Mates often help motivate you at times you CBF'd. Sadly my mates weren't into it as much as I was so it was harder to motivate myself to get up in the mornings or go to the gym straight from work. In the end, I knew I had to do it for myself and no one else.

Keep it up though. Using your mates as a way to keep up the motivation is a big advantage.

[Road Games]

Well may as well share.... i hit the scales today at 110kgs!!!!!!!!!!!!!!!

By the time i finished my medical this morning i was really worried about my fitness... but i passed.

Time for salads now and cardio every night ..... untill i hit 95kilo's i am NOT drinking alcohol again

[blueoval]

Nice to know Daz. Keep up the progress.

[FPV8U]

Having finished the the Gridiron season i have dragged a couple of teammates into the gym, one is about 6ft tall and skinny.. the other is 6ft 10 and 150Kg... interesting training with people of different builds thats for sure.

Loving the gym at the moment, trying to put on a bit of size and rebuild this knee so that i have a chance of playing well next year, leg press seams to be helping alot, which is good as i struggle to find motivation to train legs as it's such a PITA.

[XR6_661]

Originally Posted by FPV8U

Loving the gym at the moment, trying to put on a bit of size and rebuild this knee so that i have a chance of playing well next year, leg press seams to be helping alot, which is good as i struggle to find motivation to train legs as it's such a PITA.

I don't mind training legs, but leg extensions grind my gears!

Training shoulders is a PITA for me. Hate it!

[galaxy xr8]

I find it better to train by myself, I like it that way, I just get in my room, get into the zone and go for it, I love the peace and quiet and being by myself.
Started my new routine a few week's back, doing 5x5's,
Bench 95kg,
Squat's, 90kg,
Deadlift's, 140kg,
Then in 6 month's time I will test myself again and go for the one rep max and see how the 5x5 has worked,
My best 1 rep max for the above are,
Bench 117.5kg,
Squat 120kg,
Deadlift 190kg,
At that time I weighed in at 100kg, today I weigh in at 94kg, so if I can do better then my PB I will be happy, time will tell.

[galaxy xr8]

Originally Posted by XR6_661

Anyone find how much more motivating it is going with mates?

We get pretty competitive haha. Other day my mate picked up some 15s and started doing pec flies...I only use 12.5kgs and he's a bit smaller than me...Righto...cant do the same so I grab the 17s and nearly kill myself...

But then you know you can't go back on it! So in a way it's quite good cos we'll unknowingly push each other.

I think it's funny too how each person (me and my mates do the same basically) has their own strengths...I can squat more than both my mates, easy 20kg more, then one of my mates can curl 25kg on the EZ bar...I'm still flat out doing 20kg.

*shrugs*

I like gym.

Be very carefull doing that, you could pop a shoulder, I bet you felt real pain in your tendon's when doing to heavy a fly, Fly's are like leg extension's, sorry to say but they are a ****, I wouldn't waste my time doing them.
If you want to impress your mates with your strength and power and gain actual muscle you need to change your routine as I will gaurentee you will get no where doing exercises like that.

[smokin df ltd]

Hi all just thought i should post this i am a big dude 6'3" and was 178kg afew months ago when i checked the scales. I have always been big no one believes me when i tell them my weight i just dont look real fat just big everywere lol.

Anyways my misses started taking FAT BLASTER MAX and within 2 months she was fit as lost almost 10kg and i was definately impressed with the results for her.

I started takin them almost 3 months ago now and still eating mainly the same foods and the usual take the dog for a walk afew times a week, so i was 178kg now im at 164kg in under 3 months! Thats jenny craig type weight loss without given up my porterhouse steaks lol.

I recommend these to anyone trying to lose abit of weight i am feeling better for it. We get these from the chemist warehouse for about $30 a box that last afew weeks. Hope i helped.

[FPV8U]

Originally Posted by galaxy xr8

Be very carefull doing that, you could pop a shoulder, I bet you felt real pain in your tendon's when doing to heavy a fly, Fly's are like leg extension's, sorry to say but they are a ****, I wouldn't waste my time doing them.
If you want to impress your mates with your strength and power and gain actual muscle you need to change your routine as I will gaurentee you will get no where doing exercises like that.

When you say Flys are a **** do you refer in regards to general strength training or fullstop, i do Flys ( Machine) in my program as i feel it helps with a locking tackle strength in my Gridiron and have seen improved chest definition, not saying your wrong just asking in what way you mean?

Legs Press, Squats and legs extensions have me knee feeling much more solid since the injury to the point where i have a proper sprint again, having a couple of teammates getting involved has breathed new life on my training program and im excited to get there everyday at the moment, great feeling.

[galaxy xr8]

Originally Posted by FPV8U

When you say Flys are a **** do you refer in regards to general strength training or fullstop, i do Flys ( Machine) in my program as i feel it helps with a locking tackle strength in my Gridiron and have seen improved chest definition, not saying your wrong just asking in what way you mean?

Legs Press, Squats and legs extensions have me knee feeling much more solid since the injury to the point where i have a proper sprint again, having a couple of teammates getting involved has breathed new life on my training program and im excited to get there everyday at the moment, great feeling.

They are purely an isolation exercise like all other iso's and in reality don't do anything, stick with your basic proven muscle growth compound exercise's, ones that the body was designed to do.
Tell me how fly's can create growth and strengthen up the area when in actuall fact all you are doing is damaging your ligement's and putting excesive unwanted force on your tendon's.
Bench for what it's worth and done properly is the king.
Leg presses and extension's are another waste of time, to many exercises is to much, just squat and squat with good form, when you squat you are focusing more then just your Quad's, in actual fact you are using alot more of your body then you think, especially your core, squat's when done corectly are a great compound exercise to work your core and strenghten up the area.
People often say they can't squat because it hurt's or it put's to much strain on the knee joint, bullock's, it's because they are so tight to start with they need to loosen up, get into a releasing the tension in the hamstring's and calves, there are many types of dynamic stretches that can help, but it is a must, you will never be able to do Squat's, Deadlift's or Bench with true form if you do not have full range of movement.
All I do now is the basic 3 lift's with some smaller lift's thrown in, ones that the body was designed to do, ones that put strain on the central neverous system, ones that are proven to work.
Do not fall into the trap of cable/machines, they do the work for you.

[galaxy xr8]

Originally Posted by galaxy xr8

I find it better to train by myself, I like it that way, I just get in my room, get into the zone and go for it, I love the peace and quiet and being by myself.
Started my new routine a few week's back, doing 5x5's,
Bench 95kg,
Squat's, 90kg,
Deadlift's, 140kg,
Then in 6 month's time I will test myself again and go for the one rep max and see how the 5x5 has worked,
My best 1 rep max for the above are,
Bench 117.5kg,
Squat 120kg,
Deadlift 190kg,
At that time I weighed in at 100kg, today I weigh in at 94kg, so if I can do better then my PB I will be happy, time will tell.

It's only been around 4 week's since I started the 5x5's and now I have changed things around a little again and did a little test the other night to see where I am at, 1 rep max on Bench was 110kg, so I am happy with that and hope to beat my PB well within the 6 month time frame I have given myself.
Still feel a little underwhelmed when I went to work to tell my mate when he proceed's to tell me he warmed up with 120kg and then did 5x5's on 130kg .

[FPV8U]

Always someone stronger haha.

I'll be switching to the "Big 3" lifts assoon as my knee is up to it, but being that i basically tore my patella and a few other bits had minor damage the safety net something like a press has is a bit of a comfort for the moment, extension seems to help asist with re-stretching the muscle to regain some flexability.

Any advice is apreciated mate, you have been doing this alot longer than me and most others on here.

[galaxy xr8]

Originally Posted by FPV8U

Always someone stronger haha.

I'll be switching to the "Big 3" lifts assoon as my knee is up to it, but being that i basically tore my patella and a few other bits had minor damage the safety net something like a press has is a bit of a comfort for the moment, extension seems to help asist with re-stretching the muscle to regain some flexability.

Any advice is apreciated mate, you have been doing this alot longer than me and most others on here.

As soon as your able to get onto Squat's, the better and that's all you need for leg's as in weight training, Squat's will give you your strength, then instead of leg presses/extension's, I would be doing some short power/burst's as in cardio burst exercises, burbies/mountian climber's, etc.
Deadlift's are my Fav lift and are a full body exercise, but like Squat's are hard to do if not done with good form and if your hip flexor's are tight you will never be able to perform the exercise, but all you need to do is loosen up the area.
Don't fall into the trap like every other single person out there that goes to their local gym and start's doing isolation exercises by the dozen with high rep's etc, forget about all the chest/back/tri....bicep/shoulder's/calves...etc, all those routines are crap and in honesty do absolutely nothing.
When you look at the 3 big lift's and take Bench for example, it work's your chest/shoulder's/tri's and bi's in one full motion.
Squat's will do your quad's/ham's/calves/ core.
Deadlift's will work your entire body from the momment you lift the bar of the ground, starting from your leg's all the way up to your trap's, the best exercise ever if you ask me.
If done with good form and your are progressing in weight, your whole body will get an absolute blasting from these 3.

And you will be laughing at all the so called "body builder's" in the gym going in 5-7 day's a week doing their 2 hr long session's am and pm and wondering why they don't get any bigger.
All body builder's that are in real competition start out with the power lifting exercsies and then progress with isolation exercises and their drug's, but let's face it, I doub't you will ever want to spend countless hr's in the gym and count calories and pop a pill with every meal and do it as a living...no right... no body does really.

Get in and get out is the motto.

The only way to gain muscle is to gain strength and in order to gain strength you need to get power... see where I am comming from, Squat's/Deadlift's/ Bench 3 times a week and then cardio workout's, but high intensity interval training is the go.

But all of the above is null and void if you don't have your nutrition up to scratch, Nutrition is the key to gaining.

[FPV8U]

Interesting Galaxy, so you do all 3 in one session and each session 3 times a week?

Thats a Mega session, will be giving that a go soon.

Do you throw Chip ups, Dips, Pull ups, Ect into your program aswell?

[EFFalcon]

Theres a few routines that focus on the 5x5 using the 5 core exersises.

being:
Bench Press
Dead Lifts
Squats
Rows
Shoulder Press

Squats every session, and the other's interchange each session.