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Progress Review: Last Day of Mad Cow Intermediate Program

18 Dec

+12 Weeks Progress Review: Last Day of Mad Cow Intermediate

Body Pics:

Day 1: 9/25/11

Posted Image

+12 Weeks: 12/18/11

Picture Picture Picture

Body Stats:

Stat: / 9/25/11 / 12/18/11 / Difference

Height: 5′ 8″
Weight (lbs): 182.00 / 182.20 / +0.20 lbs
Body Fat %: 19.20% / 23.4% / +4.2%
Waist: 36.00″ / 36.5″ / +0.50″
Thighs: 24.25″ / 24.25″ / 0
Calves: 15.00″ / 15.00″ / 0
Chest: 38.75″ / 39.00″ / +0.25″
Forearms: 10.25″ / 10.00″ / -0.25″
Shoulders: 46.50″ / 46.50″ / 0
Hips: 35.50″ / 36.0″ / +0.50
Neck: 15.50″ / 15.50″ / 0

Lifting Stats:

Lift / Starting Wt / Ending Wt / Poundage Achieved

Squat: 246.25 (x5) / 315 (x3) / +68.75

Overhead Press: 111.25 (x5) / 138.75 (x3) / +27.5

Bench Press: 190 (x5) / 231.25 (x3) / +41.25

Bent-over Row: 162.5 (x5) / 207.5 (x5) / +45

Deadlift: 301.25 (x5) / 367.5 (x5) / +66.25

* Weights are all in lb
** Numbers after the weights are reps completed.

Notes:

Completed 12 weeks of Mad Cow Intermediate, albeit ended earlier than planned.
I liked the program and probably would have deloaded and started a new cycle but I want to try 5/3/1 in hopes of shorter gym session for personal reasons.
The way the program was setup, I didn’t really start feeling challenged until after the 4th week.
Really liked the ramped sets and , having that one heavy top set, made it mentally not as intimidating to do. (Compared to doing 5×5 in the previous program I have done.)
Personal records are made on ALL my lifts and very happy about that! It was very difficult and challenging and also learned many lessons from each session.

I still suffer from not eating enough and proper meals and also not enough proper rest.
This is one of the reasons I managed to hurt myself on my last squat session which made me end the program earlier than planned. (Poor rest/meals = Fatigue = Poor Form = Injury)
So for now I am doing some rest and recovery in hopes I heal in time for the next planned program at the start of the new year.

I did not manage my meals this time around as oppose to my last program and it showed.
Gained some in places I did not want and need to clean up my diet.

PS:
Make sure one check themselves in the mirror before doing progress pics at the start of the day.
Morning hair sucks in progress pics 😦

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Posted by on December 18, 2011 in Progress Review

 

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