My 1 year and a half transformation

[BenoitSmithiii]

Huge difference good job!

[Whitekoala]

Huge difference good job!

thx bro, your support means alot. Repped

[tneal06]

keep at it

[Whitekoala]

keep at it

thx bro, that means alot

[NickD25]

Strong before pic for comparison.

[Whitekoala]

Strong before pic for comparison.

That is what i looked like right before i started lifting weights.

[Whitekoala]

hmmm....... thinking whether or not i should do monthly progress pictures in this thread.

I think i will.

[Whitekoala]

done madcows 5x5 week 4. Tomorrow i am starting week 5.

Will be hitting new Prs

[p0seyd0n]

thx for the motivation , im in my 6th month , i am soo curious to se how am i gonna look in 1year and a half

[Whitekoala]

thx for the motivation , im in my 6th month , i am soo curious to se how am i gonna look in 1year and a half

No problem dude, if you have any questions at all, PM me, i am glad to help

[elilyd07]

Great progress I can really see the difference.

[Whitekoala]

Great progress I can really see the difference.

thx bro means alot

[Whitekoala]

Madcows 5x5, Week 5 Day 1

NEW PRS.

Squat: 275lbs x 5 reps
Bench: 210lbs x 5 reps
Pendlay Rows: 160lbs x 5 reps

Squats and Bench were relatively easy.

Can't wait, pretty sure i won't plateau on any lifts till at least week 9, i am feeling good.

Gained 2lbs in the last month as well.

[Whitekoala]

thanks for the support guys.

[neil25quin]

be proud of that progress

[Whitekoala]

be proud of that progress

thx bro means alot

[Whitekoala]

Madcows Week 5 Day 2 , February 28,2012

Light Squats

Military Press(150lbs x 5 reps) heaviest set
Deadlift: 345lbs x 5 reps- heaviest set

[TankNick]

Looking good

[Whitekoala]

Looking good

thx dude means alot for your support

[Noxicate]

Awesome, keep it up bro

[Whitekoala]

Awesome, keep it up bro

thx for the support bro means alot

[Whitekoala]

Madcows 5x5, Week 5 Day 3

Squats: 280lbs x 3 reps(simple, will definitely hit 5 reps on sunday)
Bench: 215lbs x 3 reps(felt pretty good)
Pendlay Rows: 165lbs x 3 reps(simple, honestly think i started too low for my rows, could of easily of gotten 10 reps)

Barbell curls: 65lbs-8 reps, 95lbs-8 reps, 115lbs 8 reps(all pretty simple, never went to heavy)
Tricep extensions 33lbs(8,8,8 reps)- felt pretty good
Dips- 45lbs(5,5,5 reps), easy, didn't want to go to heavy, want to save all my energy for bench day on sunday.

[Whitekoala]

I am stoked for tomorrow Week 6 Day 1. can't wait.

[bfitts14]

very impressive. wish i was your size..

[feebslayer]

Great Progress man

[Whitekoala]

very impressive. wish i was your size..

thx bro

[Whitekoala]

Great Progress man

thx bro

[DoubleOvertime]

Awesome gains. Noticable difference even with the before picture in a shirt. Keep at it man. Measly reps for you.

[Whitekoala]

Awesome gains. Noticable difference even with the before picture in a shirt. Keep at it man. Measly reps for you.

thx dude. Ya that was the only before picture i had. Had no idea in a year i would make a transformation video lol.

I did have over 100 videos on my ipod of before pictures, posing videos, training videos, etc.

But my ipod crashed. It was one of the ipod camera's. It was a 5th generation.

I live in Canada, and i can't find the 5th generation anywhere.

[Whitekoala]

Madcows Week 6 Day 1, March 4th, 2012

Workout time: 7:10 a.m-(i hate early workouts, but i knew i was going to be gone all day, so i figured it woudl be smart to do it first thing and get it over with, then to workout at 10:00p.m at night

Squats: 280lbs x 5 reps- Squats felt extremely heavy, almost tripped on my 3rd rep. My last rep was a bit high about an inch above parallel. Usually all my reps are well below parallel.
Oh well, i am happy i got the reps.

Bench Press 215lbs x 5 reps- I was extremely worried about the bench press this week. I hit all the reps easily. Super happy. I think i can make it to week 9 or 10 for my bench press.

Barbell rows- 165lbs x 5 reps- my back has been sore all week. I think from the deadlifts from last week. Anyways i got all the reps in for the rows, but my back was a bit sore. Still good though.

I am beginning to feel the wear and tear of this program, with the constant progression.

I am upping my calories from 3500 calories on my off days to 4000 calories
I am upping my calories from 4000 calories on my work days to 5000 calories

Will need to up calories a bit.

All in all i think the workout was 8/10.

I wasn't to pleased about the squats at all. That is the reason for the 8/10 workout. When i say trip i mean i just kind of lost my footing a bit, that is all.

Still hit all the reps.

Either way its all good though. My heavy day is over and i am good.