My before and After- May to September

[radial]

Thought I'd just post a picture of my progress from May to the End of August start of September 2002 all natty!!

Not much progress since then, have sort of plateau'd, have got a little leaner and put a bit more on my arms since then but otherwise my progress has been dissapointing from September to now.

Going to get my back waxed on Sunday, then might look at doing the Abs. F#$CK!!!!

Oops what a moron too, I didnt see the sticky at the top of the page...... Im a F@#CKWIT!

 

[Xiodus]

NICE! Great improvement! Send that into EAS!

 

[radial]

I wouldnt give Bill Phillips the pleasure.

I did this without that idiots help!

But reading just about everything at John Berardi's web site helped a lot, along with some articles from Chris Shugart from T-Mag.

 

[beastboy]

Nice work man...what was your routine and diet like?

 

[PolishHammer1977]

Good job dude. WOW!

 

[radial]

Initially I went into Keto for 1-2 months using lots of HIT cardio and doing a small amount of weights. I lost most of my fat during this time primarily due to the Keto.

I then got a bit more serious (cos I was becoming a skinny bastard with no meat on my bones) went into a 2 x 4 day split of

D1:Chest
D2:Bi's/Tris/forearms
D3:Shoulders
D4:Back
D5:Chest
D6:Bi's/Tris/forearms
D7:Shoulders
D8:Back
D9:Rest

I did this non stop for the next 2 months for 1 hour a day and added 30-40mins of cardio on top of this every day. No rest days for cardio. Obviously I was a weakling from all the cardio so the intensity of this split was pretty low, plus I still needed to do 30-40 mins of CV work on top of this.

Since December 1 I have changed my split to a 2x 5 day:

D1:Shoulders/forearms
D2:Back upper and lower
D3:Chest
D4:Biceps/triceps
D5:Legs
D6:Shoulders/forearms /optional rest day
D7:Back upper and lower
D8:Chest
D9:Biceps/triceps
D10:Legs
D11: Rest
D12: Rest /option start D1

along with 15 mins of cardio per day

The optional rest days on D6 are if I have overdone it throught the week and need the extra rest I make Day 6 a rest day and the whole split shuffles along 1 day, so D7 now becomes Shoulders Day 8 becomes Back etc etc.

If I dont take day 6 off, then Day 11 +12 become rest days

Initially I didnt have any legs in my first split because it would interfere with my fat loss training because it would take me 3 days to recover from a legs workout.

I do them now because my CV work is very much a maintenance thing and the intensity of my weight training has gone up so much that I can burn the same amount in an hour doing weight as what I can do in HIT CV.

 

[strider364]

Nice work! Great improvment.

 

[speedy7]

Good job bro. If you don't like the hari u might want to try a hair inhibitor.

 

[fl8meplz]

Great Job Bro! You are looking lean and mean!

 

[little chris]

nice and lean man. yeah fuck bill phillips and his shit, hypocritical juicehead. hehe