My 2 year transformation thread. What do you think?

[Whitekoala]

The first picture is a little unclear and it's pretty hard to see much of anything there. But jeez looking at those figures and second picture, nice job mate.


Real nice.

thx.

[k3lv1n2]

looks solid bro...keep it up!

[kayvez]

Good job OP, just needa work on your calves and quads.

[LarsD]

Extremely solid progress man. I'd be damned happy if I get anywhere near that amount of progress 2 years from now (the start of my journey) =p Keep it up!

[Whitekoala]

looks solid bro...keep it up!

thx man

[Roshaan1]

nice gains overall for sure tbh hit the legs harder bro if anything! Your legs need some work to catch up to your upper but nice gains overall! Start doing heavier squats, and also add in some stuff like calve raises maybe if you're not doing so already! I also think leg presses and hack squats work pretty well to bulk up the quads! And romanian deadlifts kill the hammys try em out too!

[Whitekoala]

nice gains overall for sure tbh hit the legs harder bro if anything! Your legs need some work to catch up to your upper but nice gains overall! Start doing heavier squats, and also add in some stuff like calve raises maybe if you're not doing so already! I also think leg presses and hack squats work pretty well to bulk up the quads! And romanian deadlifts kill the hammys try em out too!

already squat 450lbs bro. thx

already am hitting my hammies. My legs have improved alot since that last pic

thx bro

[Whitekoala]

Extremely solid progress man. I'd be damned happy if I get anywhere near that amount of progress 2 years from now (the start of my journey) =p Keep it up!

thxman

[Whitekoala]

Wendlers 5 3 1, Deadlift Day, Wave 1 Cycle 2

Deadlifts:

needed to hit 360lbs for 5 reps+ on my last set. I managed to get 17 reps

pretty darn easy. Got a video below

Weighted pullups
bw for 6 reps
25lbs added for 6 reps
50lbs added for 6 reps
80lbs added for 5 reps

barbell shrugs
135lbs for 10
225 for 10
275 for 10
325lbs for 10

easy, felt nice

Dumbell bicep curls
23lbs for 10
33lbs for 10
43lbs for 10
53lbs for 8
58lbs for 6

felt nice

For the youtube i only got 16 reps. The reason i count 17, is because i started lifting and realized the recorder wasn't on after the first rep, so i pushed played and continued on.

But ya i got 17

[Whitekoala]

hit military press today. needed 145lbs for 5 reps+ on my final set. i got 10 reps. felt awesome

Pretty sure my 1 rep max is almost 200lbs for the military press.

[Whitekoala]

Wendlers 5 3 1, Deadlift Day. Wave 2 Cycle 2

To start off i am going to say, that i felt like absolute crap today, stayed up late yesterday, crappy sleep, was a rest day for me, did not want to workout at all. Meals weren't the greatest today. I was saying all day today would be a rest day. And at 7:30p.m at night, i decided phuck it, get in there and just lift. I was extremely pleased with myself today

Deadlifts: (video below)

Last set: needed 380lbs for 3+ reps. I got 16 reps. Last week i did 385lbs for 1+ reps and i got 10. So ya increased by 6 reps. Just felt amazing today. I could of had another 4 reps to hit 20, but i did not want to push it 16 was plenty

Extremely pleased.

Weighted Pullups:
bw: 8 reps
25lbs added on: 5 reps
50lbs added on: 5 reps
85lbs added on: 5 reps

Felt amazing. 5lb pr too. Felt really good.

Barbell shrugs:
225lbs for 5 sets of 12 reps

Went extremely high volume. My trapz respond good to high volume. Felt awesome

Dumbell bicep curls:
33lbs for 10 reps
43lbs for 10 reps
53lbs for 10 reps
63lbs for 6 reps

Dumbell hammer curls
1 set of 33lbs for 10 reps

Barbell static holds:
235lbs for 2 sets of holding it for 30seconds

10lb pr and forearms were on fire. felt amazing

Overall an amazing workout absolutely destroyed deadlifts, did amazing, considering i wasn't even going to workout today and felt awful.

[ribz78]

nice, that took alot of hard work.

[Whitekoala]

nice, that took alot of hard work.

thx man

[Whitekoala]

Wendlers 5 3 1, Squats Wave 3 Cycle 2

Squats:

Last set needed 365lbs for 1+ rep. I did 365lbs for 7 reps

Video is below. last 2 reps weren't that good, still got them, but ya. awesome i hit 7 reps. felt amazing.

Stiff legged deadlifts:
135lbs for 10 reps
225lbs for 10 reps
310lbs for 10 reps

Standing calf raises:
90lbs for 30 reps

Overall felt amazing. Awesome workout. Glad i hit 365lbs for 7 reps

[Whitekoala]

Did 405lbs for 20 reps on deadlifts. Straps were giving me some problems. So i had to adjust them a few times. But ya felt good. what do u guys think?

[abgo80]

Your transformation is amazing. I have shamelessly copied your workout routine and found it to much more effective than the 3/4 day splits. Keep up the great work and good luck with your goals.

[Whitekoala]

Your transformation is amazing. I have shamelessly copied your workout routine and found it to much more effective than the 3/4 day splits. Keep up the great work and good luck with your goals.

thx bro. i changed my routine up like twice since then

I do keep two things the same. High frequency and high volume

[Joshm8]

Damn man that is impressive, 4 inch gain on your arms, + overall increase in a huge amount of LBM, that's an amazing transformation bro you should be proud.
Repped.

[Whitekoala]

Damn man that is impressive, 4 inch gain on your arms, + overall increase in a huge amount of LBM, that's an amazing transformation bro you should be proud.
Repped.

thx man

[Whitekoala]

update pic. Arms are 18.5inches

[AlexRO]

Very nice progress. Do you think you will cut ay time soon?

[Whitekoala]

[QUOTE=AlexRO;1027717033]Very nice progress. Do you think you will cut ay time soon?[/QUOTE

Currently been cutting for a week and a half bro. Plan to cut to either 175lbs or for 4 months

[Joshyb90]

Great transformation my friend really mirin' the hard work and consistency. I'm currently doing p/p/l and just wondering weather you are still a believer of doing low rep heavy on compound movements like bench squat etc. I've just noticed you've been doing 10rep.

P.s I've been training for 5 months.

[Whitekoala]

Great transformation my friend really mirin' the hard work and consistency. I'm currently doing p/p/l and just wondering weather you are still a believer of doing low rep heavy on compound movements like bench squat etc. I've just noticed you've been doing 10rep.

P.s I've been training for 5 months.

In my opinon anything compound aim for 5 reps and 4-5 sets with the same weight. Ex;

Me squats: 340lbs for 5 sets of 5 reps. After this i will proceed to max out with around 435lbs,etc.

[ARUKET]

Hey man I recently started working out a few months ago, trying to gain some size now. I've been doing a bro split and I've seen some results, but I'd like to take it to another level. I only have Monday - Thursday to work out, could you possibly recommend me a routine? I'm def mirin' your gains man, good luck with the cut, you'll look badass this summer.

[dizzuque]

Impressive gains. Good job

[Whitekoala]

Hey man I recently started working out a few months ago, trying to gain some size now. I've been doing a bro split and I've seen some results, but I'd like to take it to another level. I only have Monday - Thursday to work out, could you possibly recommend me a routine? I'm def mirin' your gains man, good luck with the cut, you'll look badass this summer.

Push/pull/legs/rest or repea depends on how u feel bro. thats what i would do

[Whitekoala]

Update on my physique

Just ended my cut, which was 6 weeks long. I now plan to bulk to 205-210lbs, for the next year. Right now i am 181lbs. Here is a pic of me. I am around 9-10 percent bodyfat. Arms are 18.5inches

[andale927]

its not too big bro. Most peoples maintence intake changes everry day. it can vary. I make sure i gain weight, anyway how.

Also fat gain was a minimal. Seriously

I still have visible abs at 191lbs at 5'9 which is huge. I plan to get to 205-210lbs.

Also i was barely gaining 0.5lbs a week

If you were gaining .5lbs per week then you were at a 250 cal surplus not 700-1000... right?

[Whitekoala]

If you were gaining .5lbs per week then you were at a 250 cal surplus not 700-1000... right?

My estimated surplus was so many calories, i think 3500 calories. I was eating 4500 calories a day and ya gaining 0.5lbs a week. So my real maintence wasn't 3500 calories

Thats the thing, u never know what ur really maintence is.