[BjsAust]

I've been away for a fair while, my body reflects it. I'm almost at my heaviest (92.5kg - 204 lbs) weight ever and theres not a lot of muscle to excuse it.

Atm my priority is to lose some weight. Muscle gain is fine, and I'd like it, but I'll worry more about strength and size when this spare tire around my waist is gone (or at least a lot smaller).

I'm trying to work on my posture and general health type stuff. I'll be doing some dynamic flexibility stuff from MM and Inside Out prior to workouts, and some static stretching of an evening, but the basics of this push is buying Alwyns Afterburn Training product and following it.

The first stage has me doing 3 workouts per week, alternating two different workouts. They are high rep sets with 2 exercises supersetted at a time (with breaks between exercises). I also need to do 'afterburn' training 3 times per week atm. Afterburn is basically HIIT training. My plan is to do weights workout Mon-Wed-Fri mornings, and do afterburn Mon-Wed at midday (when I work from home) and the third on Saturdays. I'll see how it all goes as I go along and adjust if need be. At the moment I go into the office Tues & Fri and have a decent homegym setup.

Not great timing, I know I have a fishing trip coming up in 3 weeks, and X-Mas falling in the middle of my 16 week course, but I guess theres never a perfect time, and I'll just have to try to minimise the harm I do at those times.


I started yesterday, I hadnt worked out for about 3 weeks beforehand, and not regularly for a long time. Some comments:

20 deadlifts per set, I dropped about 20-30 kg off my normal weight for 5 rep sets, seemed light but by the end of the 2nd and 3rd sets my forearms were struggling. Will switch to mixed grip from the word go next time and up weight a bit and see how I go.

Bulgarian split squats hurt. A lot. I only got 2 sets of these out, need to toughen up and do my 3rd set.

Felt sick in my stomach after doing pullovers each set, maybe due to not being used to working out on an empty stomach, will see how this goes into the future.

My core sucks, it all hurt and I could only do 15 secs at a time at prone cobra. Still, I know this is a weak point of mine, so with the workouts concentrating on that area a fair bit should help that.


I did my afterburn training about 6 hrs later. I used an exercise bike (I plan to alternate exercise bike, treadmill and outdoor running as we move into nice weather). With the initial sessions only being 5 mins workout and 3 sprints with 5 mins cool down, it wasnt too hard. Secret will be pushing as hard as I can for a minute at a time. I think I did fairly well, but can always do better.


Diet I plan to follow the afterburn guidelines. For simplicities sake I've designed an actual weeks diet I'll follow for the first 4 weeks, rather than risk myself doing it adhoc. Using recipes from Gourmet Nutrition, and still fitting in some healtier snacks we'd gotten used to (I'm loving greek style yogurt atm). This is one thing I want to be really strict on.

So I havnt done bodyfat % measurements, nor even taken a photo (may do that soon). Basically I'll be measuring success on weight loss and appearance changes. My main unit of measurement will be pinching my waist and how big it is.

My goal is to lose 10kg (22 lbs) in 16 weeks.