+12 Weeks Progress Review: Last Day of Mad Cow Intermediate
Day 1: 9/25/11
+12 Weeks: 12/18/11
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
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.
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.
Make sure one check themselves in the mirror before doing progress pics at the start of the day.
Morning hair sucks in progress pics 😦