How I stripped 20kgs of fat off my training partner

[steak]

20kgs of fat gone in 20 weeks. He was a big fattie when he came for help and in a bad way. Here's how we did it with some of our circuits.

THE REAPER

Still a few more weeks of his challenge to go but hes getting there.

[M.T]

I see what you've done there modified the Cro Magon Circuit?

Looks nasty either way massive effort on the weight loss looking swole as.

[steak]

I see what you've done there modified the Cro Magon Circuit?

Looks nasty either way massive effort on the weight loss looking swole as.

weve got 6 or so circuits we use..

mutant, morph, reaper, undertaker, zombie, necrophyliac etc all designed for maximum puke-age :twisted:

[M.T]

forging some beasts up there Damo nice work

[HarryB]

Nice workout set up, lucky him getting the place to himself with the added privilege of a huge bastard pushing him along... fear = strong motivation lol

No wonder you're turning out some monsters!

[nate225]

Liked! :clap: :clap:

[Gym rat]

good work Steak :clap: :clap:

[cMac]

He stripped fat and got stronger?

[Calvin]

"Goodbye Chubba" lol

Good vid. Thanks Steak.

[steak]

He stripped fat and got stronger?

absolutely....he had weight trained in the past but let himself go. :roll: Hes currently swapped over to training with me and in 4 months hes put 50kgs on his squat, 30kgs on his bench and he pulls over double bodyweight with 215kgs deadlift :clap:

[teamfatboy]

Wow, effective !

Any chance you could post those circuits... 20kg off would sure help my Wilks score :oops:

[steak]

Wow, effective !

Any chance you could post those circuits... 20kg off would sure help my Wilks score :oops:

Intellectual property bro :grin:

Pm me to remind me to do it when Im cruising at the gym on saturday :nod:

[Old Bull]

Nice Work Steak good Poster Boy for your efforts :clap: :clap: :clap:

[steak]

Nice Work Steak good Poster Boy for your efforts :clap: :clap: :clap:

haha yeh bro..aint finshed yet. Hes just adapted to WS now so big things will follow.

Hers a bit more of how we ripped it off him

[Retro Blaster]

Hey steak man nice work with the project.

How many days a week you do these with him bro?

I do HIIT/Circuit stuff but am looking to move into something like this in addition to my lifting.

Awesome results too

[steak]

4 days bro...45 min sessions that included a dynamic mobility warm up of a bout 10 mins.

I'll post a few up..

Morph Circuit Training.pdf

MUTANT TRAINING CIRCUIT.pdf

the reaper circuit.pdf

[tomsammce]

how much weight on each exercise, is it a % of b.w or what? and just once round??

looks easy lol.

[steak]

how much weight on each exercise, is it a % of b.w or what? and just once round??

looks easy lol.

some are % based (it would state that on circuit sheet where it applied) and others are enough weight to complete the reps with room for a few more eg: 8 RPE.

Beginners get to enjoy 3-4 rounds and then once they have a better level of fitness they crack away at them for 35 - 40 mins.

they are not designed to kill you....much, more they are designed to add some skills, burn some chubba and condition the athlete :wink:

[reggzie]

haha 'burpees bro'

'ah, f*ck'