M8 love the hauk hair loox phat c u 2moz Dude

ps. i saw some Abs in the fitness test lol nice 1 m8[image][/image][image][/image][code][/code]

If yaint in pain go train!
whey 70K, bench 140K & Deadlift 150k C&P 65k C,P 45k
Don't Fear Steriods Fear P.C.T!!
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Looking distinctly trim Steff. Now that you are off cycle is it something that you would go back onto any time soon. It is just that your cut is without the aid of any AAS's so what is your current gameplan?

I really could do with shifting a few pounds myself but the only ever time that I have dieted was atkins when I was not exercising. It worked but I am not sure how compatible it is with lifting and training.

Yea im at a point now where im done dietting and went flat and small...did the job getting lean though...ive been eating at a slighty heavier than then maintanance level now for a couple a weeks and im so far pleased with the results..immediately my muscles replumped and i felt more curvasious..now im up to 13 5 so ive put on a good solid five pounds already but i really cant see that my fat levels have increaesed atall...for the immediate future im rolling on my strength increases and using new gym membership to its fullest potential coupled wiv a real rethink on my routines and progressions within them...so while im rolling im staying away from any supersupps...wanna see wat i can squeeze out of this period...maybe sometime in the future but not yet..ive really strippid bear my lifting knowledge and started from scratch with a lot of movements, dropping the weights right off and relearning techniques...its actually surprising wat bad ways you get into and then correcting rom and posture etc reblasts your whole routine.
thing with the carb depletion m8 is you go flat and lose all your energy and drive...you do lose fat but only short term ...if your gonna go that route id cycle it as ive found if you deprive your body you get results immediate but then it all goes negative and your body goes into like a shutdown and holds on to reserves inc fat..like a survival plan

good progress mate going by the pics, quite impresive actually.

You should work a little bit harder on imroving your low self esteem, you stupid freak..

Becominig A Lean Meen Punchin Machine (My Journal)

Thanx korel

OK steff m8 who dat in ur pics at the start if u look through members list???


i done that 12 week periodizationn fingy but itz 4 CV i H8 CV wot u fink



12 week Periodisation program

Details about my Client:

Name Leila Chamberlain
Age 21
Height 165cm
Weight 57 k
Sit and reach test 17
BMI 17.27
Body Composition Fat 23%
Lean weight 43.89
Fat weight 13.11
Standing posture Lordosis

Leila Chamberlain is very slender and athletic, she has 2 years of training both CV and RT but is loosing motivation, she has a very healthy balanced diet and understands the basics of nutrition. There is no history of any illnesses in her family history and she has no injuries, she is young and fit and fully ready for exercise, the only consideration is she has had two children 4 and 2 years ago and has lordosis, she also wishes to burn a small amount of fat, although her current BMI indicates Underweight and body fat indicates leaner than average,

Standing Posture:
Ear slightly foreword of the shoulder; shoulder straight over hip but with lordosis no signs of kyphosis hip knee and ankle are in alignment.
Shoulders and back straight and aligned.

Likes & Dislikes
Running machine the best. Doesn’t mind the cross trainer but doesn’t like any other CV machinery, likes stretching for a while after a workout as it “feels nice” also likes the occasional challenge, and having goals.


Macrocycle
A 5-mile run in 10 weeks over undulating terrain


1st Mesocycle
Base Phase

CV Week 1
Frequency Two sessions lasting 30mins
Intensity Low intensity, time to promote teaching points and stretching techniques
Time 20 minute gait, 10 minute stretch
Type Tempo or comfort zone


CV Week 2
Frequency Two sessions lasting 45mins
Intensity Medium intensity, reinforce teaching points. One interval peek into the Fitness zone
Time 35 minute gait, 10 minute stretch
Type Intro to Interval training using one peek into the fitness zone


Week 3
Three sessions lasting 45mins
Medium intensity, increase the gradient. 3 to 4 peeks into the Fitness zone
35 minute gait, 10 minute stretch
2 to 4 peeks in to the fitness zone

Week 4
Three sessions lasting 45mins
70-90%MaxHr
35 minute gait, 10 minute stretch
Interval training into the O.L.B.A starting to push the anaerobic threshold

Week 5
Three sessions lasting 45mins
70-90%MaxHr with an increased gradient
35 minute gait, 10 minute stretch
Longer Intervals in the Performance zone

Mesocycle
Competition Phase

Week 6
Three sessions lasting 50mins
70-90%MaxHr
40 minute gait, 10 minute stretch
Cruise intervals, starting at a ratio of W.1 R.2



Week 7
Three sessions lasting 50mins
70-90%MaxHr with an increased gradient
40 minute gait, 10 minute stretch
Cruise intervals, W.1 R.1

Week 8
Three sessions lasting 50mins
80-95%MaxHr
30 minute gait, 10 minute stretch
Expletive training. Ratio Work=10seconds RPE 19Rest=120seconds RPE 12

Week 9
Three sessions lasting 50mins
80-100%MaxHr with an increased gradient
30 minute gait, 10 minute stretch
Expletive training. RatioWork=10seconds RPE 20Rest=120seconds RPE 13


Mesocycle
Active Rest


Week 10
Two sessions lasting 30mins
Low
30mins
Pilates

Week 11
Two sessions lasting 30mins
Low
30mins
Pilates

Week 12
Two sessions lasting 30mins
Low
30mins
Yoga

If yaint in pain go train!
whey 70K, bench 140K & Deadlift 150k C&P 65k C,P 45k
Don't Fear Steriods Fear P.C.T!!
My Site

dam that woz a big post

If yaint in pain go train!
whey 70K, bench 140K & Deadlift 150k C&P 65k C,P 45k
Don't Fear Steriods Fear P.C.T!!
My Site

Hey STEF, not sure if i've posted here before, but i've been keeping a watchful eye over it.

Your making good progress mate, and i know what you mean after cutting, you just wanna bulk, The transformation has been great, and the way you have bounced back from life is admirable. You are an inspiration to us all mate

My revised Journal, back on the Iron, back where i belong
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Lol thanx shk...thought id escaped all the "youve really turned things around" comments last night from drunk relations...come in here and BAM...just joking m8..but its no big deal, survival is a life skill we all have, all i did was use mine cause i was going down without sorting my crap out...i do really appreciate your posting nice things like that though so thanx again man.
Damn tom i come in here to escape and im bombarded wiv course work hehe..looks alright on the face of it..is she the pretty gothic lass you live with..the pic is a peice of art by a digi artist over on another site

Heh, sorry man!

Whose the guy in your sig, thats a body i crave

My revised Journal, back on the Iron, back where i belong
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I belong to an art community over on another site and its the work of a young artist there..dunno who the model was..he specialises in the the male form..hes actually at this point in time using yours truly for a peice but i dunno how well ill lend myself to this, im looking forward to seeing the end result though...that guy has great proportion huh, im forever cursing my thick torso and the fact i would never acheive a taper like that...genetics huh...from wat ive seen of you shk its not unacheivable for you though.

Ahh, thats pretty good.

I reckon i could do something along those lines with PS. You reckon? That would be a goal achieved.

I look forward to the pics he does, make sure to post them up

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Are you good wiv photoshop (i presume thats wat you mean)..ive never used it , i only have a programme called gimp but have had fun wiv that..i was always more of a paint and pencil type artist and dont really have the time needed to sit down and apply myself no more...soon as i get some employement again ill have more free time cause i can allocate my evenings and weekends to it as my training will be dealt wiv in the gym i work...ill post them up as soon as i get them...if theyre good that is

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Ill have to get a copy of that prog to have a play with, it looks quite good..i can do similar things with gimp but im sure photoshop will be better..my mates actually reading a book on it at the the moment to compliment her photography course,so i might get some insider tips

Yeah. problem with photoshop, theres too much choice, and you can never think of the perfect way of doing something. My stuff always ends up looking too busy, because i get carried away

My revised Journal, back on the Iron, back where i belong
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Have a mosey over here..
http://www.deviantart.com/
....its where i hang for all my art requirements

I used to look at devient a while back, and all i did was steal the backgrounds, then blend them with other stuff. Im tryin to learn how make that kinda stuff now on my own.

www.good-tutorials.com

My revised Journal, back on the Iron, back where i belong
Click Here

Cool link, those tutorials look good..ill pass them on and woo my freind with them...i just browse deviant for ages..load up some good music and go on a gallery tour, i can spend hours in there...i will really commit to getting some artwork done nextyear..i use to sell some of my stuff (crude copies) at free festivals and sadly dont have any original work now but personally i thought it was of low quality as high impact psycadelic stuff in pastel..i wanna re approach the figure in line work now and concentrate on my technical abilities maybe moving into acrylics again one day...all in the pipeline, just gotta allocate my time better