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5/3/1: +12 Weeks Progress Review

25 Mar

5/3/1: +12 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
Picture Picture Picture

+12 Weeks: 3/25/12
Picture Picture Picture

Body Stats:

Stat: / 1/1/12 / 3/25/12 / Difference

Height: 5′ 8″
Weight (lbs): 183.00 / 181.60 / -1.40
Body Fat %: 21.50% / 20.0% / -1.50%
Waist: 36.00″ / 36.0″ / 0
Thighs: 24.00″ / 24.00″ / 0
Calves: 15.00″ / 15.00″ / 0
Chest: 39.00″ / 39.00″ / 0
Forearms: 10.00″ / 10.00″ / 0
Shoulders: 46.75″ / 47.00″ / +0.25″
Hips: 36.25″ / 36.00″ / -0.25″
Neck: 15.50″ / 15.50″ / 0

Lifts:

(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference

Overhead Press: 146 / 152 / +6
Power Clean: 
126 / 156 / +30
Deadlift: 
342 / 390 / +48
Bench Press:
 240 / 252 / +12
Squat: 
280 / 327/ +47

Achievement:
Power Clean 156 lbs Estimated 1RM PR!

Notes:

Currently on the Cycle 3-Week 3 and just finishing the 3’s week.
Diet has improved a little and could have had better results if I didn’t eat a cheeseburger and fries last night before I did my measurements this morning afterwards!
Attempting a Carb/Calorie Cycling diet and it looks like I am slowly melting away the fat I have accumulated during my attempt on a dirty bulk the last couple of months.

My lift’s did not look like a huge improvement considering I have not managed some PRs in the current Cycle of 5/3/1 that I am doing.
I also was cycling off from stimulants the past few weeks.
That and not having enough rest could have also caused me to not make significant lifting progress.
Hoping to reach some goals and PRs next week, which should be included in my next progress review!

I have acquired a prowler and some weights to use with it a couple weeks ago.
Only had the chance to use it a handful of times so far but I like it even though it is currently kicking my ass at this time … for now!
Also been doing a Police Agility Test Prep.
So I am attempting to do some required sit-ups, push-ups and 1.5 mile run at least once a week.
Definitely need to increase my run time and hoping the conditioning work I am doing can help with it.

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Posted by on March 25, 2012 in Progress Review

 

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