Highiso's 3-year transformation, nutrition & beyond

[Flounderbout]

Barbell Squats:
Set 1: 15 x 225 lbs = 3375 lbs
Set 2: 10 x 225 lbs = 2250 lbs
Set 3: 10 x 225 lbs = 2250 lbs
Set 4: 10 x 225 lbs = 2250 lbs
Set 5: 10 x 225 lbs = 2250 lbs
= 12375 lbs +1800 lbs

Oh my...

[highiso]

Great pic, arms look swole, looks like the wife is familiar with the gym too. A good time and a killer leg workout in the books.

thx but meh, workout was killer in a bad way.

Great pic... looks like fun.

I don't think the weekend binge is hurting you too much... still looking lean

I would be so much leaner if I didn't overdo it every week, the weekends are getting in my way.

12,000lbs of squats in f sets will do that
Great session Gary

You really are a good looking couple .. both lean and athletic. I love the T shirt as well!

She's the good looking one and has been working out for about 6 months or so now. She's done TRX, Insanity and recently started picking up some weights. She likes the whole structured class atmosphere, (i can't stand that stuff) says it motivates her, I'll eventually get her away from that stuff and strictly into weights but finding time to train her is always a problem.

Oh my...

More park workouts. I wrenched the right side of my neck and trap doing these with the girls last night. Didn't realize it until I laid down to go to bed. I probably should've done some warm-ups prior to throwing them on my back.

My oldest weighs 80 lbs. and I managed to pull her x5. Only did 3 sets because they were over it and it was time for tag. I remember when I first started pull-ups when I was 250 lbs. I could only do 1 or 2 strict form pull-ups. Now at 200 lbs. plus an additional 80 lbs. on my back I can get 5. I'm thinking it would probably be easier pulling the extra weight with a belt and plates rather than having my kids choking my neck.

[fittofattofit]

Cool way to train


Just don't try to do any cleans or presses with them

[securekey]

I'm thinking it would probably be easier pulling the extra weight with a belt and plates rather than having my kids choking my neck.

lol... probably true but then you wouldn't have that awesome picture in the park

[JohnButz]

First time checking in, great work in here!

[highiso]

Chest & Triceps

Barbell Bench:
Set 1: 7 x 225 lbs = 1575 lbs
= 1575 lbs -1390 lbs

Standing Cable Flys:
Set 1: 12 x 60 lbs = 720 lbs
Set 2: 10 x 60 lbs = 600 lbs
Set 3: 10 x 60 lbs = 600 lbs
Set 4: 10 x 60 lbs = 600 lbs
Set 5: 10 x 50 lbs = 500 lbs
Set 6: 10 x 50 lbs = 500 lbs
= 3520 lbs +400 lbs

Rope Pull-Downs:
Set 1: 12 x 100 lbs = 1200 lbs
Set 2: 10 x 100 lbs = 1000 lbs
Set 3: 10 x 100 lbs = 1000 lbs
= 3200 lbs -1720 lbs

Single Arm Overhead Dumbbell Tricep:
Set 1: 10 x 40 lbs = 400 lbs
Set 2: 14 x 35 lbs = 490 lbs
Set 3: 12 x 35 lbs = 420 lbs
Set 4: 15 x 30 lbs = 450 lbs
= 1760 lbs -675 lbs

Dumbbell Bench:
Set 1: 7 x 100 lbs = 700 lbs
Set 2: 5 x 100 lbs = 500 lbs
Set 3: 10 x 80 lbs = 800 lbs
Set 4: 10 x 80 lbs = 800 lbs
Set 5: 10 x 80 lbs = 800 lbs
Set 6: 7 x 80 lbs = 560 lbs
= 4160 lbs +2040 lbs

Dumbbell Flys:
Set 1: 8 x 50 lbs = 400 lbs
Set 2: 8 x 50 lbs = 400 lbs
Set 3: 8 x 50 lbs = 400 lbs
Set 4: 8 x 50 lbs = 400 lbs
= 1600 lbs

Dips:
Set 1: 10 x 200 lbs = 2000 lbs
Set 2: 10 x 200 lbs = 2000 lbs
Set 3: 10 x 200 lbs = 2000 lbs
= 6000 lbs

Notes:
• Back into another calorie deficit for the whole week.
• Knew I'd be weak so I ditched barbell bench after the first set and did a lot of dumbbell volume.

[highiso]

Cool way to train

Just don't try to do any cleans or presses with them

I figure it's a supplement to the gym and we usually ride our bikes to the park, anything to help burn those extra cals. This is the most they'll let me do along with holding their cupped hands as I do shoulder presses with one of them in each hand. The problem is that my oldest is 80 lbs. so that is getting tough.

lol... probably true but then you wouldn't have that awesome picture in the park

I don't think there's ever a time at the park that we don't get some kind of group or exercise pic.

First time checking in, great work in here!

Thank you and thanks for stopping in!

[jonnyboy44]

Fun in the park,

Heavy DB Bench and with volume, must try some single arm extension work

[highiso]

MODIFIED PROGRAM TODAY DUE TO WRENCHED NECK/TRAP WHILE BEING SICK & TIRED

Coan/Phillipi Week 8

Deadlift:
1x1 @ 405 lbs.
1x2 @ 405 lbs.
1x5 @ 405 lbs.
1X3@ 405 lbs.
No way was I getting 2x475 today. Tried 455x1 after I finished the 405 reps, could only pull an inch off the floor.

Speed Deadlift:
3x3 @ 365 lbs.

3 Circuits:
Bent over row: 3x15 @ 125 lbs.
Underhand lat pulldown: 3x10 @ 100 lbs.
Straight leg deadlift: 3x10 @ 125 lbs.
Pull-ups: 2x10 @ BW

Notes:
• Third day straight with a deficit, normal weekly plan this time of year but only had 1500 cals last night, macros sucked, tired.
• Head & chest cold but still got it done.


Best quad and ab separation ive ever had 198.

[bustasinclair]

MODIFIED PROGRAM TODAY DUE TO WRENCHED NECK/TRAP WHILE BEING SICK & TIRED

Notes:
• Third day straight with a deficit, normal weekly plan this time of year but only had 1500 cals last night, macros sucked, tired.
• Head & chest cold but still got it done.

Sounds like you and the weekend beers need to have a discussion.

Hope you snap out of the funk very soon, bud!

[doughnutgut]

Props for getting in there and getting it done.

Sorry to hear your eating in a deficit. My condolences.

1500 cals? You gonna lose all your gainz bro.

[highiso]

Fun in the park,

Heavy DB Bench and with volume, must try some single arm extension work

The single arms have grown on me.

Sounds like you and the weekend beers need to have a discussion.

Hope you snap out of the funk very soon, bud!

Idk man all this partying and i look better at this weight than i ever have, must be the beer.

Props for getting in there and getting it done.

Sorry to hear your eating in a deficit. My condolences.

1500 cals? You gonna lose all your gainz bro.

This is the first year ive given myself some slack in the nutrition department, im onto something.

[fittofattofit]

Best quad and ab separation ive ever had 198.

Mirin' 11 reps of 405 Gary and no point in risking worsening that strain by trying to pull the 475. What are you planning to do .... run week 8 again next week?

Looking really big and cut ... you're never far from being shredded

[highiso]

Mirin' 11 reps of 405 Gary and no point in risking worsening that strain by trying to pull the 475. What are you planning to do .... run week 8 again next week?

Looking really big and cut ... you're never far from being shredded

Thanks Andrew, yep running week 8 again and see where that puts me.

Here's a sample of my chitty cutting diet I've been running lately. Last year at this time my carbs and fats were about the same as these but my protein was always over 200g, not so much recently.

[securekey]

Looking big and lean in the picture.

What are your thoughts on weekly protein requirements vs daily? I know some days I will be 300 plus and others 100. I shoot for 200 typically but it doesn't always work out.

[highiso]

Looking big and lean in the picture.

What are your thoughts on weekly protein requirements vs daily? I know some days I will be 300 plus and others 100. I shoot for 200 typically but it doesn't always work out.

In the past i was always very strict day to day for all of my required macros. As ive stated before this is the first year ive let my nutrition slip probably because im a lot more satisfied with the way i look than years prior. I believe you probably do make better progress keeping your macros in check daily rather than weekly but for me at the moment im just trying to balance training/nutrition with having fun at the same time. The past 4 years i was really hard on myself and im finally letting myself have a little more fun.

More fun...

[fittofattofit]

What are you doing in the water? Crabbing? (or is that beer in that cooler? )
I'm always so jealous of the way you look in these pics Gary .. being a little less rigid with counting the macros doesn't seem to have done any harm.

[doughnutgut]

Indeed after 4 years of pain and structure. You deserve to have some less structure in your diet mate.

Looking solid in the pic previous and GJDM that is an awesome shredded looking man there in the water.

[highiso]

What are you doing in the water? Crabbing? (or is that beer in that cooler? )
I'm always so jealous of the way you look in these pics Gary .. being a little less rigid with counting the macros doesn't seem to have done any harm.

Lol, that's me & the wifey's beer cooler, no food is allowed in it. We say if your beer cooler handle ain't bend'n, you're just pretend'n.

Indeed after 4 years of pain and structure. You deserve to have some less structure in your diet mate.

Looking solid in the pic previous and GJDM that is an awesome shredded looking man there in the water.

Thanks DNG, i know id make better progress keeping things tight but i just wanna have some fun!

[fittofattofit]

if your beer cooler handle ain't bend'n, you're just pretend'n.

I like it

[highiso]

Legs

Barbell Squats:
Set 1: 15 x 225 lbs = 3375 lbs
Set 2: 15 x 225 lbs = 3375 lbs
Set 3: 10 x 225 lbs = 2250 lbs
Set 4: 10 x 225 lbs = 2250 lbs
= 11250 lbs -1125 lbs

Leg Curls:
Set 1: 14 x 100 lbs = 1400 lbs
Set 2: 16 x 100 lbs = 1600 lbs
Set 3: 12 x 100 lbs = 1200 lbs
Set 4: 10 x 100 lbs = 1000 lbs
= 5200 lbs +600 lbs

Leg Extensions:
Set 1: 14 x 140 lbs = 1960 lbs
Set 2: 12 x 140 lbs = 1680 lbs
Set 3: 14 x 120 lbs = 1680 lbs
Set 4: 10 x 120 lbs = 1200 lbs
Set 5: 10 x 120 lbs = 1200 lbs
= 7720 lbs +560 lbs

Dumbbell Split Squats:
Set 1: 10 x 50 lbs = 500 lbs
Set 2: 10 x 50 lbs = 500 lbs
Set 3: 10 x 50 lbs = 500 lbs
Set 4: 10 x 50 lbs = 500 lbs
= 2000 lbs

Notes:
• Meh


The wife and I hang'n with my Pops this weekend. So fortunate to still have both my parents to hang with at the lake each summer.

[EB68]

You have got to have a little fun now and then. Even if you slip a little you know you can clean up the diet and get right back where you need to be. Doesn't seem to have affected you anyway, still looking ripped to shreds.

[Jtbny]

Legs

Barbell Squats:
Set 1: 15 x 225 lbs = 3375 lbs
Set 2: 15 x 225 lbs = 3375 lbs
Set 3: 10 x 225 lbs = 2250 lbs
Set 4: 10 x 225 lbs = 2250 lbs
= 11250 lbs -1125 lbs

Leg Curls:
Set 1: 14 x 100 lbs = 1400 lbs
Set 2: 16 x 100 lbs = 1600 lbs
Set 3: 12 x 100 lbs = 1200 lbs
Set 4: 10 x 100 lbs = 1000 lbs
= 5200 lbs +600 lbs

Leg Extensions:
Set 1: 14 x 140 lbs = 1960 lbs
Set 2: 12 x 140 lbs = 1680 lbs
Set 3: 14 x 120 lbs = 1680 lbs
Set 4: 10 x 120 lbs = 1200 lbs
Set 5: 10 x 120 lbs = 1200 lbs
= 7720 lbs +560 lbs

Dumbbell Split Squats:
Set 1: 10 x 50 lbs = 500 lbs
Set 2: 10 x 50 lbs = 500 lbs
Set 3: 10 x 50 lbs = 500 lbs
Set 4: 10 x 50 lbs = 500 lbs
= 2000 lbs

Notes:
• Meh


The wife and I hang'n with my Pops this weekend. So fortunate to still have both my parents to hang with at the lake each summer.

Great squatting Gary and you look great. Unless you are stepping on stage why not enjoy yourself some. It's not like the "old you" is going to sneak up on you

The bolded is true. Enjoy the time!

[highiso]

Chest & Triceps

Barbell Bench:
Set 1: 4 x 210 lbs = 840 lbs
Set 2: 5 x 225 lbs = 1125 lbs
Set 3: 1 x 260 lbs = 260 lbs
= 2225 lbs +650 lbs

Dumbbell Bench:
Set 1: 7 x 100 lbs = 700 lbs
Set 2: 4 x 100 lbs = 400 lbs
Set 3: 10 x 80 lbs = 800 lbs
Set 4: 10 x 80 lbs = 800 lbs
Set 5: 7 x 80 lbs = 560 lbs
= 3260 lbs -900 lbs

Dumbbell Flys:
Set 1: 8 x 50 lbs = 400 lbs
Set 2: 8 x 50 lbs = 400 lbs
Set 3: 8 x 50 lbs = 400 lbs
Set 4: 8 x 50 lbs = 400 lbs
= 1600 lbs

Standing Cable Flys:
Set 1: 12 x 60 lbs = 720 lbs
Set 2: 10 x 60 lbs = 600 lbs
Set 3: 10 x 60 lbs = 600 lbs
Set 4: 10 x 60 lbs = 600 lbs
Set 5: 10 x 50 lbs = 500 lbs
Set 6: 10 x 50 lbs = 500 lbs
= 3520 lbs

Rope Pull-Downs:
Set 1: 14 x 100 lbs = 1400 lbs
Set 2: 10 x 100 lbs = 1000 lbs
Set 3: 10 x 100 lbs = 1000 lbs
Set 4: 12 x 80 lbs = 960 lbs
Set 5: 12 x 80 lbs = 960 lbs
= 5320 lbs +2120 lbs

Single Arm Overhead Dumbbell Tricep:
Set 1: 10 x 40 lbs = 400 lbs
Set 2: 14 x 35 lbs = 490 lbs
Set 3: 12 x 35 lbs = 420 lbs
Set 4: 15 x 30 lbs = 450 lbs
= 1760 lbs

[highiso]

You have got to have a little fun now and then. Even if you slip a little you know you can clean up the diet and get right back where you need to be. Doesn't seem to have affected you anyway, still looking ripped to shreds.

Slipping up and getting back on track is what I do every single Monday of the year.

Great squatting Gary and you look great. Unless you are stepping on stage why not enjoy yourself some. It's not like the "old you" is going to sneak up on you

The bolded is true. Enjoy the time!

Thx man I've been enjoying myself plenty!

[ironwill2008]

MODIFIED PROGRAM TODAY DUE TO WRENCHED NECK/TRAP WHILE BEING SICK & TIRED

Coan/Phillipi Week 8

Deadlift:
1x1 @ 405 lbs.
1x2 @ 405 lbs.
1x5 @ 405 lbs.
1X3@ 405 lbs.
No way was I getting 2x475 today. Tried 455x1 after I finished the 405 reps, could only pull an inch off the floor.

Speed Deadlift:
3x3 @ 365 lbs.

That's a lot of work!


I ran a stretch of Magnusson/Ortmayer Deadlift Routine two years ago. I really enjoyed the challenge (and picked up a PR in the process), but the recovery it required eventually became more than I could handle.

[highiso]

That's a lot of work!


I ran a stretch of Magnusson/Ortmayer Deadlift Routine two years ago. I really enjoyed the challenge (and picked up a PR in the process), but the recovery it required eventually became more than I could handle.

Yep DL days are a grind but you can make some great progress sticking with a program. That said, I have decided to stop the CP program at week 8 because I'm cutting and realize I don't have the strength to progress each week. Not sure when I'll pick it back up. My goal weight of 185 this summer will keep my deadlift routines at 405 for sure. Maybe I'll run it again in the fall.

This will be my last post until after the holiday. Happy 4th everyone!!!

[securekey]

More fun...

Excellent real life application of strength training Enjoy your holiday.

[Edman316]

Pure inspiration. Hope you start posting here again.

[mirroroferised]

Pure inspiration. Hope you start posting here again.

This

Hope you're doing well man