Progress Review: +12 Weeks
Weight: 172.5 lbs / 177.6 lbs / +5.1 lbs
Body Fat %: 20.0 % / 16.8% / -3.2 %
Waist: 35.0″ / 34.5″ / -0.5″
Thighs: 23.0″ / 23.5″ / +0.5″
Calves: 15.25″ / 15.0″ / -0.25″
Chest: 38.0″ / 37.5″ / -0.5″
Forearms: 11.0″ / 10.0″ / –1.0″ *
Arms: 14.0″ / 14.5″ / +0.5″
Shoulders: 46.5″ / 46.5″ / 0″
Hips: 34.0″ / 35″ / +1.0″
Neck: 15.0″ / 15.0″ / 0″* Think I measured the initial Forearm stat and it should probably be 10-10.5″ for Day 1.
Bench Press: 120 / 200 / +80 * PR Achieved on 7/25/11
Bent-over Rows: 120 / 200 / +80 * PR Achieved on 7/29/11
Overhead Press: 75 / 120 / +45
Deadlift: 225 / 330 / +105
Chin-up: 20 / 57.5 / +37.5 * PR Achieved on 7/22/11
Pull-up: 20 / 55 / +35 * PR Achieved on 7/15/11
Dips: 10 / 80 / +70 * PR Achieved on 7/13/11
Gained some weight again BUT also lost body fat as usual! I still think I need to get more rest and food in my system for better progress.
Looks like the part of my body that had any change is my hips. I am guessing my glutes got a bit more meat in them from the squats I presume :DBest part of this month are all the goals and PRs I accomplished!
Reached more than half of my goals and PRs in more than half my lifts also!This month I also started using ZMA and the original blue Rehband Knee Sleeves.
Started using ZMA to help me with my sleep issues or lack of it. It seems to help me in the sleep department. For the most part, once it knocks me out I usually don’t wake up until a few hours later and seems to be well rested enough. Still do not get 8 hours of sleep due to my schedule 😦
The Rehband Knee Sleeves feels good so far also. Keeps the knees nice and toasty and provides a decent enough support. I think mentally it helps by knowing its there.So a great 12 weeks so far and an awesome month of achievements!
This next 12 weeks coming up I will have to start a new set of goals.
I will also start the 13th week by doing an early switch from 5×5 to 3×5. Doing this because so I can reduce the amount of time I spend at the gym.
The way I am progressing now with the weights it takes me almost 3 hours to do the following: drive to the gym, get changed, warm-up doing foam rolling and mobility drills, then do the lifting routine, assistance exercises and if I have time some PWO Stretches, then change clothes again then drive back home!
I will deload on some lifts as I switch ALL my major lifts to 3×5 as well.