http://www.t-nation.com/category.jsp?categoryID=207 T-Nation: Before / After Photos en-us Sat, 25 May 2013 20:36:49 GMT Sat, 25 May 2013 20:36:49 GMT http://blogs.law.harvard.edu/tech/rss T-Nation via P-APP-11 webmaster@biotest.net webmaster@biotest.net 207 60 http://www.t-nation.com/readTopic.do?id=5203858
Remember, this is only temporary....keep your eyes on the horizon and on that end state goal of getting SHREDDED. The transformation is the hard part, maintenance phase is a walk in the park!

I am trying to get down to 10 % BF. Any advise on exercises, or other dieting tips are welcomed. I have some GYNO and have really struggled to get them down, but surgery might be needed in my near future... ]]> Fri, 17 May 2013 14:34:00 GMT http://www.t-nation.com/readTopic.do?id=5203858 http://www.t-nation.com/readTopic.do?id=5591739
M: V-Diet, training day (intermediate), NEPA
T: V-Diet, NEPA
W: V-Diet, training day (intermediate), NEPA
TH: Pulse fast, NEPA
FR: V-Diet, training day (intermediate), NEPA
SAT: V-Diet, V Challenge (intermediate), NEPA, HSM
SUN: Pulse fast, NEPA
Workout Nutrition: 1 scoop Surge SWF, 1 serving MAG-10
HOT-ROX 2x per day

The order is 1st measurement - 2nd measurement - 3rd measurement = week 1 losses, (week 2 losses) = total loss

BF% w/ calipers - 11.7 - 10.2 - 9.5
Height - 5ft 4in (no change here unfortunately)
Weight - 161, 153.8, 152.8 = -8.2
Neck - 15.5 - 15 - 14.75 = -.5 (-.25) = -.75
Shoulders - 47.75 - 46.5 - 45.5= -1.25 (-1.5) = - 2.75
Chest - Upper - 39.75 - 39 - 38.75= -.75 (-.25) = -1
Chest - Lower - 37.75 - 36.75 - 36 = -1 (-.75) = -1.75
Waist - at Navel - 32.5 - 32 - 31 = -.5 (-1) = -1.5
Waist - at largest - 32.75 - 32.5 -31.5 = -.25 (-1) = -1.25
Hips - at largest - 33.5 - 33.25 - 32.75 = -.25 (-.5) = -.75
Upper Arm - L - 13 - 13.5 - 13.15= +.5 (-.35) = +.15
Upper Arm - R - 13 - 13.5 - 13.15 = +.5 (-.35) = +.15
Upper Leg - L - 22.5 - 22.75 - 23 = +.25 (+.25) = +.5
Upper Leg - R - 23 - 23.25 - 23.5 = +.25 (+.25) = +.5
Lower Leg - L - 14.5 - 14.5 - 14.25 = 0 (-.25) = -.25
Lower Leg - R - 14.5 - 14.5 - 14.25 = 0 (-.25) = -.25
Ankle - L - 8.75 - 8.6 - 8.5 = -.15 (-.1) = -.25
Ankle - R - 8.75 - 8.6 - 8.5 = -.15 (-.1) = -.25 ]]> Mon, 13 May 2013 15:58:00 GMT http://www.t-nation.com/readTopic.do?id=5591739 http://www.t-nation.com/readTopic.do?id=5545877 after 92 kg, waist = 93 cm
all in four weeks ,the four solid meals were:
-brussel sprouts and chicken breasts
-liver with onions
-sardine and veggy
-mexican chilli ]]> Wed, 10 Apr 2013 21:25:00 GMT http://www.t-nation.com/readTopic.do?id=5545877 http://www.t-nation.com/readTopic.do?id=3956109 Tue, 09 Apr 2013 21:31:00 GMT http://www.t-nation.com/readTopic.do?id=3956109 http://www.t-nation.com/readTopic.do?id=4487590 Mon, 08 Apr 2013 16:55:00 GMT http://www.t-nation.com/readTopic.do?id=4487590 http://www.t-nation.com/readTopic.do?id=5281670 Mon, 01 Apr 2013 12:53:00 GMT http://www.t-nation.com/readTopic.do?id=5281670 http://www.t-nation.com/readTopic.do?id=5583646 I know I still have a lot of fat to lose, I think there's a visual improvement so far.


Starting weight was 255(I'm 5'9)
After weight: 237
Starting waist measurement: 46
After waist: 37

Before relaxed:

]]> Tue, 26 Mar 2013 21:26:00 GMT http://www.t-nation.com/readTopic.do?id=5583646 http://www.t-nation.com/readTopic.do?id=5562276 Well, after ending MMS i`ve felt quite strong, and the results where trough the roof.

My next goal was to get rid of the ekstra fat!

I started V-Diet 3.0 D. 3/2 2013
My starting stats:

Weight: 101,5kg
Height 1,98 cm

Neck: 42,5cm
Shoulders: 126cm
Chest-Upper: 111,5cm
Chest-Lower: 106cm
Waist-Navel:94cm
Hips: 107cm
Upper-Arm: 39cm
Upper-Leg: 64,5cm
Lower:40 cm
Ankel: 23,5 cm

After ending transition week.1. 3/2-13 (28 days) did only 21 days on V-Diet.

Weight: 96kg
Height 1,98 cm

Neck: 41cm
Shoulders: 129cm
Chest-Upper: 107,5cm
Chest-Lower: 103cm
Waist-Navel:90,5cm
Hips: 93,5cm
Upper-Arm: 40cm
Upper-Leg: 64cm
Lower:40 cm
Ankel: 23,5

So, i�´ve lost 25.5 cm all put together, and i`ve gained some cm, on my sholders and upper-arm.

I am very pleased with the rapid results :)
My next goal is to have some fun with crossfit again, the GS Open is just around the corner:)
After, im thinking Litvinov`s program.

Well, this was it for now
Take Care
Jacob Bjoern
Denmark
]]> Sat, 09 Mar 2013 16:16:00 GMT http://www.t-nation.com/readTopic.do?id=5562276 http://www.t-nation.com/readTopic.do?id=5109180 i also gained a little bit of muscle, especially in my legs. very excited with the results but this is only the beginning. i still have much more work to do to get as lean as i want. ]]> Wed, 06 Mar 2013 18:49:00 GMT http://www.t-nation.com/readTopic.do?id=5109180 http://www.t-nation.com/readTopic.do?id=5547163 http://tnation.T-Nation.com/...62&pageNo=1

I lost the images I uploaded on my diet log and cannot copy them over here. Click on the link to check out the progress. I am down another 5lbs since the end of the V-Diet. ]]> Mon, 18 Feb 2013 15:53:00 GMT http://www.t-nation.com/readTopic.do?id=5547163 http://www.t-nation.com/readTopic.do?id=4302761 Sun, 17 Feb 2013 16:53:00 GMT http://www.t-nation.com/readTopic.do?id=4302761 http://www.t-nation.com/readTopic.do?id=5530831
The V-Diet absolutely was effective for me. That said, I don't plan on doing it again. I was pretty miserable during a lot of it. My digestive system had some trouble the whole time, even when cutting the flax in half and switching to Chia seed.
Post bulk:

Post Diet: ]]> Sun, 03 Feb 2013 21:04:00 GMT http://www.t-nation.com/readTopic.do?id=5530831 http://www.t-nation.com/readTopic.do?id=4750012
I am lucky enough to have access to a DEXA machine, as I have a client who lets me use it as often as I'd like. The results were simply unreal.

Pre V-Diet DEXA Scan
Body Fat: 16.4%
Body Mass: 89 kg (195.8 lb)
Fat Mass: 13.90 kg (30.58 lb)
Muscle Mass: 71.07 kg (156.35 lb)
Android Fat: 19.7%
Gynoid Fat: 21.7%

Post V-Diet DEXA Scan
Body Fat: 9.6%
Body Mass: 84 kg (184.8 lb)
Fat Mass: 7.7 kg (16.92 lb)
Muscle Mass: 72.3 kg (159.06 lb)
Android Fat: 8.3%
Gynoid Fat: 13.7%

Results
Body Fat: -6.8%
Body Mass: -5 kg (11 lb)
Fat Mass: -6.2 kg (13.64 lb)
Muscle Mass: +1.29 kg (2.84 lb)
Android Fat: -11.4%
Gynoid Fat: -8% ]]> Sun, 27 Jan 2013 21:07:00 GMT http://www.t-nation.com/readTopic.do?id=4750012 http://www.t-nation.com/readTopic.do?id=5228959 http://tnation.T-Nation.com/...y/vdiet_extreme

Went from 185 down to 160 (loss of 25 lbs in 6 weeks). Strength has all but remained. ]]> Wed, 16 Jan 2013 17:45:00 GMT http://www.t-nation.com/readTopic.do?id=5228959 http://www.t-nation.com/readTopic.do?id=5326044 Fri, 11 Jan 2013 13:12:00 GMT http://www.t-nation.com/readTopic.do?id=5326044 http://www.t-nation.com/readTopic.do?id=5452963
This picture is 505lbs, I failed, but I attempted.

I did DL a clean 475lbs though and felt amazing. I just wanted you all to know that the V-Diet has helped me curb my appettite, and got me stronger. Or, I had this strength the whole time and was maintaining my muscle mass while getting rid of fat. Amazing how it works right?

Also, this picture was taken at Camp Arifjan, Kuwait. 24 Nov 2012

Thanks Chris. This Diet is amazing! ]]> Mon, 26 Nov 2012 07:00:00 GMT http://www.t-nation.com/readTopic.do?id=5452963 http://www.t-nation.com/readTopic.do?id=5363191 Neck 17" 16" -1
Shoulders 49" 48.5" -.5
Chest-Upper 43" 42" -1
Chest-lower 41" 39.5 -.5
Waist at Navel 37" 34" -3
Waist at largest 37" 34" -3
Hips 41" 38.25 -1.75
Upper Arm L 16" 15.25" -.75
Upper Arm R 16" 15.25" -.75
Upper Leg L 23.5" 22.75" -.75
Upper Leg R 23.5" 22.75 -.75
Lower Leg L 16" 15" -1
Lower Leg R 16" 15" -1
Ankle L 9.5" 9.25" -.25
Ankle R 9.5" 9.25 -.25

13lbs lost 16.25 inches lost
I don't see it in the pictures but... ]]> Sun, 11 Nov 2012 19:54:00 GMT http://www.t-nation.com/readTopic.do?id=5363191 http://www.t-nation.com/readTopic.do?id=5429662 Wed, 07 Nov 2012 06:57:00 GMT http://www.t-nation.com/readTopic.do?id=5429662 http://www.t-nation.com/readTopic.do?id=4633175
1st V-Diet completed March/April of 2010

...followed by moderately clean diet and continued weighlifting/moderate cardio until..

2nd V-Diet completed February/March of 2011

Picture on the right, present day - and 2 V-Diets later @ 185 lbs, waist size 32.



Any questions, feel free to ask! ]]> Tue, 16 Oct 2012 20:40:00 GMT http://www.t-nation.com/readTopic.do?id=4633175 http://www.t-nation.com/readTopic.do?id=5341680
I have hovered around 210-215 lbs with high BF% all of my 20's. The gym was always there but the commitment and diet never were. Last year I listened to all the wrong advice and "dirty bulked" ballooning up to 245 pounds. For some reason I thought this was great..... I saw myself as something totally different than what the pics showed, I was getting stronger and stronger.

The articles on T-Nation opened my eyes that I was actually just fat and gross. Finally after splitting multiple pants I had enough. Initially I used the cheaters diet to get back down to the 215 lbs mark. This was relatively easy, stopping the ridiculous weight gainers and cutting crappy carbs will go along way. This got me back to where I had maintained for most of my life.

Last February I decided I needed to do something extreme to force my body out where it was accustomed to maintain. I could never get below 205 before. In comes the V-Diet.

My co-worker was a huge Biotest fan and had alot of left over supplements he sold me for cheap. I only had to buy Surge Recovery from the site. March 1st I began the program, I continued the transision phase of one solid meal a day for 4 weeks after that. I was traveling alot in June but didnt stray to far of course.

July 1st I started doing two week mini V-Diets followed by a week of transition. Recently I have been following the 100 carbs a day plan on lifting days and under 50g the rest. I have been following the pre-meal incline treadmill plan for 45 min in the morning also.

So here I am today, 180 lbs and the lowest BF% I have had since the 2nd grade. Honestly the hardest part for me was not liquid extreme dieting. It was having the feeling of shrinking, of being "skinny" that FFB's fall into. My lifts were not gaining weight, many declined because of the loss of strength. At this point I am thrilled I stuck with it and just kept saying I need to get rid of every ounce of fat before I can start to gain weight again.

I hope my story helps everyone started out on this plan. It really is great for ingraining disipline into your training life.

Pic 1 245 lbs
Pic 2 215 lbs
Pic 3 180 lbs ]]> Tue, 09 Oct 2012 05:13:00 GMT http://www.t-nation.com/readTopic.do?id=5341680 http://www.t-nation.com/readTopic.do?id=5369872 1)1.5 years ago when i first started my weight loss journey. I had to inlcude this cause i still find it hard to believe that this was me.
2) 8/17/12 Start of my v-diet
3) 9/14/12 After my v-deiet
***************************************************
At 360+ LBS about 1.5 years ago


At 268 LBS (start of V-Diet)


At 250 LBS (after V-Diet)
]]> Sat, 06 Oct 2012 22:40:00 GMT http://www.t-nation.com/readTopic.do?id=5369872 http://www.t-nation.com/readTopic.do?id=5390428 2- Weight
3- Measure
4- Photos
5- Go Public

Following as exactly as prescribed as possible.
I'm loving the shakes, they taste great.

Below is a link to a spread sheet with all my stats,
link to photos, etc. I'll continue to update it.

weight: 231.5
Height: 5'10"
Neck : 15.75
Shoulders : 20
Chest- Upper 44
Chest- Lower 43.5
Waist- at Navel 42
Waist- at largest 43
Hips- at largest 42.5
Upper Arm - L 13.5
Upper Arm- R 14.25
Upper Leg- L 27.75
Upper Leg - R 27.75
Lower Leg - L 19.5
Lower Leg - R 21.25
Ankle - L 9.5
Ankle - R 9.5


]]> Wed, 03 Oct 2012 18:31:00 GMT http://www.t-nation.com/readTopic.do?id=5390428 http://www.t-nation.com/readTopic.do?id=4584814
Before, After, Total lost

Weight 139.4, 131, 8.4 lbs

Chest up 32.5, 31, 1.5

chest low 29.5, 29, 0.5

Waist navel 33.5, 29, 4.5

Waist low 34.5, 31, 3.5

Hips 40, 38, 2

up arms 10.75, 10, 0.75

Thigh largest 23.5, 22.25, 1.25

Calves 14.5, 14, 0.5

Total inches lost 14.5 inches!! Still can't beleive that!


Unfreakingbeleivable Thanks T-Nation my new favorite website and Thanks Chris for answering all the questions I've asked.

If considering this IT'S WORTH IT! ]]> Tue, 21 Aug 2012 03:34:00 GMT http://www.t-nation.com/readTopic.do?id=4584814 http://www.t-nation.com/readTopic.do?id=5330951 Having a girl pinch my stomach and tell em how cute my new belly is caused me to look at myself in the mirror.

I've been very limited in what I can do over the last year due to a severe bulging disc l5-S1 (I can walk though!!!).
Used to be doing weights 3/week, and BJJ 3-5/week.
However, my diet has cleaned up a lot.

3rd August 2012;
180cms, 87kgs, 18%bf ]]> Wed, 15 Aug 2012 17:29:00 GMT http://www.t-nation.com/readTopic.do?id=5330951 http://www.t-nation.com/readTopic.do?id=5303603
I tried this diet a few years ago. I will admit I wasn't dedicated enough to see it through, and I never completed. 2 years ago, though, I suffered a broken jaw and was on a liquid diet. I thought of Velocity, and used VDiet to get through my injury - and start my weight loss transformation.

Starting then, I lost what is now about 100 pounds, cleaned up my food, lifestyle habits, etc - and started a decent muscle building routine. I am very happy with the progress I've made, but while no longer OMG fat, I am nowhere near tight or defined, and it's time to do something about that.
So: my before photo, and also where I am starting this time.
]]> Thu, 26 Jul 2012 14:31:00 GMT http://www.t-nation.com/readTopic.do?id=5303603 http://www.t-nation.com/readTopic.do?id=4435459 I've been on the V-Diet on & off for about 1 year now. At first it was hard and took me a few tries to get used to the liquid diet. I've decided to put up my pictures to help motivate others to pursue their fitness goals. When i used to get discouraged i would log on to this forum and look at the before and after pictures. Hope this will help motivate others.

All the best peeps!

Before:
84kg 28% Bf with a 38" waist
After:
70 kg 8% Bf with a 28" waist ]]> Wed, 25 Jul 2012 21:21:00 GMT http://www.t-nation.com/readTopic.do?id=4435459 http://www.t-nation.com/readTopic.do?id=5296987
Last Christmas, I was about 177 pounds and I was doing pretty well. Since then, I have gained 15 pounds of more muscle than fat. However, over the last month or two I have gotten sick of how my body looked because whatever I did simply was not getting rid of the excess I had. In frustration, I now turn to the velocity diet.


Height - 5'10
Weight - 190.4lbs
Neck - 15 1/16 inches
Shoulders - 47 5/8 inches
Upper Chest - 41.5 inches
Lower Chest - 37.5 inches
Upper R Arm - 13 inches
Upper L Arm - 13 inches
Waist Navel - 36.25 inches
Waist Largest - 37 inches
Hips - 37 inches
Upper R Leg - 24 inches
Upper L Leg - 24 inches
Lower R Leg - 14.5 inches
Lower L Leg - 14.5 inches
R Ankle - 8 3/8 inches
L Ankle - 8 3/8 inches

7/11/12
Here are the before pictures: ]]> Thu, 12 Jul 2012 01:02:00 GMT http://www.t-nation.com/readTopic.do?id=5296987 http://www.t-nation.com/readTopic.do?id=5286589 Tue, 03 Jul 2012 14:28:00 GMT http://www.t-nation.com/readTopic.do?id=5286589 http://www.t-nation.com/readTopic.do?id=5167542 ]]> Thu, 24 May 2012 19:09:00 GMT http://www.t-nation.com/readTopic.do?id=5167542 http://www.t-nation.com/readTopic.do?id=5225276 You can see from photos I have a ways to go, but what a great start, thanks to the Velocity Diet plan.
Looking at those photos again, even my hair is thinner.
]]> Mon, 14 May 2012 06:19:00 GMT http://www.t-nation.com/readTopic.do?id=5225276 http://www.t-nation.com/readTopic.do?id=5206243
Thank you for your amazing program. I stuck to it (and besides having one cheat meal the 2nd to last day) I followed it. I think the results really show.

I'm 6'4 and I started at 245# and finished at 227#, losing 18#. I lost 3.95% body fat. I lost .75 in neck, 2.5 in chest, 3.5 in waist, 3.75 in hips.

This diet/program is amazing. It really helped me get over a plateau and set my mindset to move forward with my dieting and lifting. After the V-Diet I've continued to lose weight and I'm down to 214#.

]]> Mon, 30 Apr 2012 20:09:00 GMT http://www.t-nation.com/readTopic.do?id=5206243 http://www.t-nation.com/readTopic.do?id=5189147
The "what" is that by the middle of March 2012, my body comp was garbage, so I decided to do something about it. Having had fantastic results doing a strict Velocity Diet back in 2006 after a similar nutritional slip, I decided to do a modified Velocity, with some Pulse Fasts thrown in for good measure.

Between 3/19 and 4/16, I did a two week Velocity, with twice weekly Pulse Fasts, followed by a two week transition, with one healthy solid meal per day and one Pulse Fast per week during the first week, and two healhy solid meals per day and one Pulse Fast per week during the second week.

For workouts, I completed weeks 8-11 of DeFranco's Built Like a Bad-Ass, with 50 minute walks on most days. I also threw in some HIIT on the elliptical on a bunch of the work out days. My peri-workout nutrition during the first three weeks consisted of 1 1/2 scoops of Surge Workout Fuel, 1 scoop MAG-10 and 1 scoop of ANACONDA.

During the final week, I bumped this up to 3 scoops of Surge Workout Fuel, 2 scoops of MAG-10 and 1 scoop of ANACONDA because I finally was able to get back on Indigo-3G. I also consumed a bunch of healthy carbs during my meals in the fourth week. My other supps were Flameout and vitamin D-3.
]]> Tue, 17 Apr 2012 15:53:00 GMT http://www.t-nation.com/readTopic.do?id=5189147 http://www.t-nation.com/readTopic.do?id=5145397 Wed, 21 Mar 2012 16:59:00 GMT http://www.t-nation.com/readTopic.do?id=5145397 http://www.t-nation.com/readTopic.do?id=5127225



]]> Wed, 07 Mar 2012 21:14:00 GMT http://www.t-nation.com/readTopic.do?id=5127225 http://www.t-nation.com/readTopic.do?id=4977185 Thu, 23 Feb 2012 12:54:00 GMT http://www.t-nation.com/readTopic.do?id=4977185 http://www.t-nation.com/readTopic.do?id=4973407
I had planned to do the V-Diet starting the day after Christmas but I got continually more disgusted with myself so I decided to start as soon as my supplement shipment arrived, which was three days ago. My thoughts on dieting during the holidays are this: I will probably cheat a little on Christmas eve and Christmas day, but if I were not on a diet I would cheat a lot. So my plan for that is to have no HSM's until Christmas Eve (which will be 8 days on shakes only). On Christmas Eve I will have 4 shakes and a HSM (my mom usually makes steak, potatoes, salad, etc so that should be easy to do) and on Christmas day I will do the same at my in-laws' house. So it will be two HSM days back to back.

I'm on Day 3 of the diet and so far so good. I'm definitely not hungry, just bored sometimes and it sucks watching your family eat solid food. I'm going to endure a family birthday party tonight and tomorrow night without cheating, which will be fun trying to explain myself and abstain, but my motivation level is high so I know I won't be tempted.

My plan is to continue to follow my training plan I have been doing for the last 6 weeks. Four days a week I am doing Wendler's 5/3/1 program for the main lifts with a 10:00 conditioning finisher. Then on Saturday I do strongman training. This program has been doing wonders for my strength and recovery ability because it is lower volume than I am used to.

I took the photo on Day 2 due to a crazy schedule on Day 1, and I took my measurements on Day 3, which are:
- Height: 6-1
- Weight: 265
- Neck: 17
- Shoulders: 56
- Chest at Largest: 48.5
- Waist at Largest: 43.5
- Waist where I wear pants: 43
- Hips at Largest: 47
- Relaxed Left Upper Arm: 16
- Flexed Left Upper Arm: 17.75
- Relaxed Right Upper Arm: 16.75
- Flexed Right Upper Arm: 18.25
- Upper Left Leg: 30.25
- Upper Right Leg: 30.75
- Above Left Knee: 20.5
- Above Right Knee: 21.25
- Lower Left Leg: 17
- Lower Right Leg: 17
- Left Ankle: 10
- Right Ankle: 10

I plan to just put my head down and do the program without measuring or weighing until the end. I don't really care about the little progress steps, just the end result. I will monitor the mirror and how my clothes fit as my progress gauge. So I'll report back in 28 days with my new pics. I turn 35 in August and I want to reach that date being the leanest I have been in my adult life, and the process starts now! Wish me luck! ]]> Mon, 02 Jan 2012 00:44:00 GMT http://www.t-nation.com/readTopic.do?id=4973407 http://www.t-nation.com/readTopic.do?id=4964631
Starting weight 87,1 kg
Week#1: 84,6 kg
Week#2: 82,4 kg
Week#3: 81,8 kg (after Week#2 it kind of slowed down a lot - reasons?)
Week#4: 81,5 kg

Waist about 2 - 3 inches

LOTS of strength gain to my surprise. Will do it again. Probably after 2 Weeks Trans Phase, 6 Weeks normal healthy Diet (planing to do 50%/30%/20% with about 500 kcal deficite) ]]> Mon, 12 Dec 2011 23:37:00 GMT http://www.t-nation.com/readTopic.do?id=4964631 http://www.t-nation.com/readTopic.do?id=4910242 Mon, 14 Nov 2011 07:13:00 GMT http://www.t-nation.com/readTopic.do?id=4910242 http://www.t-nation.com/readTopic.do?id=4846292
I'm on Day 7, here's my Before:

Height: 5'8"
Weight: 178lb
Neck: 16"
Shoulders: 44"
Chest - Upper: 36"
Chest - Lower: 35"
Waist - at Navel: 29.5"
Waist - at largest: 35"
Hips - at largest: 39"
Upper Arm - L: 15"
Upper Arm - R: 16"
Bicep - L: 13"
Bicep - R: 14"
Upper Leg - L
Upper Leg - R
Lower Leg - L: 17"
Lower Leg - R: 17"
Ankle - L: 9.5"
Ankle - R: 9.5"

]]> Sun, 06 Nov 2011 17:45:00 GMT http://www.t-nation.com/readTopic.do?id=4846292 http://www.t-nation.com/readTopic.do?id=4870084 Mon, 24 Oct 2011 01:44:00 GMT http://www.t-nation.com/readTopic.do?id=4870084