I've been following the intermediate 5x5 program found on Madcow's site for about 9 weeks now. I don't know how much more I have left in me, I will definitely go for all it's worth. I'm happy to report that I have gained a significant amount of strength, and for the first time, feel very comfortable with barbell exercises. I plan on doing this routine again in the future.

I'm looking for another proven routine that will help me get some results. My goal right now is to decrease my bodyfat while maintaining as much muscle as possible. I'm currently at about 21-22% bf.

Any suggestions would be greatly appreciated. Thank you all in advance!