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5/3/1: +36 Weeks Progress Review

09 Sep

5/3/1: +36 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
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+36 Weeks: 9/9/12
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Body Stats:

Stat: 1/1/12 / 9/9/12 / Difference (Previous Month)

Height: 5′ 8″
Weight (lbs): 183.00 / 179.50 / -3.50 (+2.00)
Body Fat %: 21.50% / 17.00% / -4.50% (0%)
Waist: 36.00″ / 34.50″ / -1.50″ (-0.25″)
Thighs: 24.00″ / 23.75″ / -0.25″ (+0.00″)
Calves: 15.00″ / 15.00″ / 0.00″ (0.00″)
Chest: 39.00″ / 39.00″ / 0.00″ (+0.50″)
Arms: 14.50″ / 14.50″ / 0.00″ (0.00″)
Forearms: 10.00″ / 10.75″ / +0.75″ (+0.25″)
Shoulders: 46.75″ / 47.00″ / +0.25″ (0.00″)
Hips: 36.25″ / 36.50″ / +0.25″ (+0.50″)
Neck: 15.50″ / 16.00″ / +0.50″ (0.00″)

Lifts:

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

Overhead Press: 146 / 154 / +8
Power Clean: 126 / 170 / +44
Deadlift: 342 / 414 / +72
Bench Press: 240 / 259 / +19
Squat: 280 / 350/ +70

Achievement(s):

Squat: 340 lbs estimated 1RM goal achieved on 8/18/12.
Power Clean: 170 lbs estimated 1RM goal achieved on 8/27/12.
Power Clean: 155 lbs x 3 Personal Record on 8/27/12.
Deadlift: 375 lbs x 1 Personal Record on 8/27/12.
Squat: 350 lbs actual 1RM on 8/31/12.

Notes:

I had an amazing adventure in Paleo diet that ended 4 weeks ago.
A few days after that I had my annual physical exam and my blood work was AMAZING!.
Cholesterol 134, Triglycerides 42, HDL 51, VLDL 8, LDL 75. All other results are Excellent!

I was unsure of what to do the following 4 weeks so I just took a break from dieting this time around.
(Currently contemplating on Leangains, Modified Warrior Diet, Renegade Diet or something completely different to experiment on.)

Diet wasn’t clean at all and had a few “Dirty Meals” here and there.
I was actually surprised with the results considering how badly I have been eating these last 4 weeks.

I did gain some weight but maintained my body fat %, which probably means I gained some wanted lean body mass without gaining unwanted body fat!
Been using Fat Gripz these past few weeks and it looks like it may actually have been working by the small gain I had this progress review.
Also surprised that my waist shrunk a bit considering I have been eating “Dirty” these last few weeks.
I would like to believe that my glutes has expanded for the small gains in my hips.

My lifts had some good gains as well.
Made some great Personal Records and Strength Goals which was great for my morale and motivation!
I did suffer from my 2nd stall on my lifts which was the bench press.
Was not really a big surprise but I hope to get stronger on it after the deload I put myself into in this lift.

I also switched my routine around a bit.
Reread the 5/3/1 eBook and decided to follow most of the suggested 2x/week schedule format.
Did decide to drop the curls for now as I am suffering from a mild elbow tendinitis due to them.

Otherwise a much better progress review these last 4 weeks that I truly expected!

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Posted by on September 9, 2012 in Progress Review

 

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