I actually started my return to training about 5 or 6 weeks before this photo, but I didn't get serious about my diet until January 2009.

I have completed almost 12 months of training and 10 months of dieting; things have really come together during the final phase of the transformation. One month remains in this transformation period...

I actually started my return to training about 5 or 6 weeks before this photo, but I didn't get serious about my diet until January 2009.

Nothing in my routine has changed more drastically than how I train hamstrings. I revamped everything after seeing Kai Greene train legs, and reading Kamali's "worst to first" hamstring story. I'll stick to the plan and see what happens...

I really don't train my biceps. I was doing about 2 sets per week just to keep my strength up. The growth between November and January was just from pull ups and other back work. But after viewing some pictures of myself, I saw room for improvement. So, I have been doing about 6 sets per week for biceps since late February.

My knees hurt every time I walk up or down stairs. Nonetheless, I somehow manage to pull it together for leg day. I'm finally settling into a routine that I like, so now it's a matter of work and time...

After getting nowhere with high reps, I dedicated myself to training this body part heavy for 6-8 weeks. Four weeks into the new regimen, I am pleased with the progress.

I'm generally stronger in pulling movements in comparison to pushing movements. However, the early pics showed me areas needing some improvement. I have focused on mid-back development since April. I'll truly know if my efforts have paid off after I lower my body fat levels further.

Progress has been made, but it's time to kick the diet into high gear.

I'm 11 months into the transformation now. The January pic is not the best RDB shot, but it's the earliest one I have. I was too embarrassed to take a pic like this in November 2008. Now that I can actually see what I'm working with, I am targeting specific areas to improve.

I have completed almost 12 months of training and 10 months of dieting; things have really come together during the final phase of the transformation. One month remains in this transformation period...