GP’s Old Man With A Plan Log

9/23/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10
160 x 10, 10

DB Rows
85 x 8
90 x 8, 8, 8
95 x 6

EZ Bar Curl
100 x 12, 12
110 x 10, 10

DB Concentration Curls
45 x 10, 10, 10, 9

Funny, I felt drained towards the end of the day at work…just a really busy day and basically had to eat my lunch on the go. We have this new customer and account that is in the AI and Robotics industry, which is going to be another huge multi million dollar account for us, but their engineers suck at making prints. So I’ve been re-drawing their prints and mapping out tooling for the machines we will use to make all these components. I was at my desk all day and didn’t have time to walk our two big shops checking production and working out any issues. So just a mentally exhausting day of desk work. Don’t get me wrong, I love my job, but I love the balance I have of desk work and walking the shops and being active. Ha, so anyway, I was actually feeling sleepy, until the last 30-45 minutes when I took my supplements I take pre-workout, and mixed my aminos and carb drink for the gym. The gym is literally only 5 minutes from work, and by the time I got there I was pumped and ready to go. Man the gym is such a good stress release and fun time for me. Walked in and Guns n Roses Welcome to the Jungle was rocking, and I thought man how fitting, it’s a sign.💪😎👍
 
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you know whats interesting, without knowing your exact industry, one of my best friends has a similar thing going on. He's 67 so a few years older than you but his personality is very similar and he's got a good eye for yoga pants. He owned a small machine shop for years then started doing estimating/costing for some local aerospace machine shops. The problem is, not a lot of young people are learning those skills so as the business got busier, and he is approaching a retirement age, the work keeps piling up and there just isn't anyone else to hire to help with drawings etc so I see his job at times smashing him too. When COVID hit he was working for home and for a few years was able to milk that a bit. but now he's back to the nasty commute here in puget sound with the understaffed department so I feel like he'll be taking that retirement step sooner than later lol
 
Dustin07 said:
you know whats interesting, without knowing your exact industry, one of my best friends has a similar thing going on. He's 67 so a few years older than you but his personality is very similar and he's got a good eye for yoga pants. He owned a small machine shop for years then started doing estimating/costing for some local aerospace machine shops. The problem is, not a lot of young people are learning those skills so as the business got busier, and he is approaching a retirement age, the work keeps piling up and there just isn't anyone else to hire to help with drawings etc so I see his job at times smashing him too. When COVID hit he was working for home and for a few years was able to milk that a bit. but now he's back to the nasty commute here in puget sound with the understaffed department so I feel like he'll be taking that retirement step sooner than later lol
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Oh yeah, I started out as an engineer and machinist back in the 80s, after college, and the company I worked for then had old screw machines, lathes, vertical and horizontal mills, older press brakes etc. and then I moved on to the first generations of CNC Machines, so I was an engineer/machinist for 25 years, and had been offered an office job for years, but I really enjoyed working with my hands and training the younger guys. I finally accepted the position of Production Control Manager and Parts Engineer when they made me an offer that I couldn’t refuse 10 years ago. I still get to help train the new guys, because I’m the only one that knows all the machines, new and old, but we are a dying breed. It is pretty funny when you get young machinists fresh out of school, that think they got it all figured out, and tell them first you need to learn these older machines and then we’ll move on to the new ones. Some of them look at me like I just spoke to them in Chinese.😂 And yes I do got a good eye or two for yoga pants. 😜
 
gphagan1 said:
Oh yeah, I started out as an engineer and machinist back in the 80s, after college, and the company I worked for then had old screw machines, lathes, vertical and horizontal mills, older press brakes etc. and then I moved on to the first generations of CNC Machines, so I was an engineer/machinist for 25 years, and had been offered an office job for years, but I really enjoyed working with my hands and training the younger guys. I finally accepted the position of Production Control Manager and Parts Engineer when they made me an offer that I couldn’t refuse 10 years ago. I still get to help train the new guys, because I’m the only one that knows all the machines, new and old, but we are a dying breed. It is pretty funny when you get young machinists fresh out of school, that think they got it all figured out, and tell them first you need to learn these older machines and then we’ll move on to the new ones. Some of them look at me like I just spoke to them in Chinese.😂 And yes I do got a good eye or two for yoga pants. 😜
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I would be curious as to how many young machinists fresh out of school could change a tire 🤭
 
9/24/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
295 x 8, 8, 8
305 x 8

Goblet Squats
75 x 10
80 x 10, 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
3 x 10

Standing Calf Raises
120 x 15, 15, 15
140 x 12

Really felt good today, and thankfully no knee issues. My wife made her Cajun rotisserie chicken with this Spanish rice that she makes, with everything but the kitchen sink in it, and man it was so good. We had our Grandson’s little girlfriend over, and she loved it. Afterwards we played Yahtzee until she had to go home. She is a sweet girl, and her Dad is really cool. We are all going to go to the National fair in Perry Georgia October 11 with her and her parents, and my middle son and his family. There’s always great food, good music, and fun rides for the Grandkids.😎👍
 
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gphagan1 said:
9/24/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
295 x 8, 8, 8
305 x 8

Goblet Squats
75 x 10
80 x 10, 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
3 x 10

Standing Calf Raises
120 x 15, 15, 15
140 x 12

Really felt good today, and thankfully no knee issues. My wife made her Cajun rotisserie chicken with this Spanish rice that she makes, with everything but the kitchen sink in it, and man it was so good. We had our Grandson’s little girlfriend over, and she loved it. Afterwards we played Yahtzee until she had to go home. She is a sweet girl, and her Dad is really cool. We are all going to go to the National fair in Perry Georgia October 11 with her and her parents, and my middle son and his family. There’s always great food, good music, and fun rides for the Grandkids.😎👍
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A ton of memories as a kid at state fairs. Evolution went from funnel cakes and rides to chasing ass and coppin handies. It was so simple back then lol
 
SkRaw85 said:
A ton of memories as a kid at state fairs. Evolution went from funnel cakes and rides to chasing ass and coppin handies. It was so simple back then lol
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Yeah, this one is huge….the food court is probably almost as long as a football field. And they have a venue towards the middle that they have cover rock bands playing all kinds of good music. Of course they have rides, a circus in the big top, and show cars. One of my favorite sections is the row of Rat Rods, they’re just so cool and creative. And it’s always a blast watching the Grandkids have fun. Ha, I’ll probably gain 5 lbs. It really is like a time capsule and takes you back😎
 
Hyde said:
Cool to hear things are still going great with her for your grandson!
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Yeah, they still have that puppy love going on. She told him one day that I was their Cupid, which I thought was cute. I told him sometimes people just need a little help getting through the butterflies.
 
9/30/2025
Tuesday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
205 x 10
215 x 10, 10
230 x 6

Incline Bench Machine
205 x 10, 10, 7

CG Bench
185 x 8, 8
205 x 8, 8, 8

Tricep Ext Machine
3 x 10

Arnold Press
40s x 8, 8, 8, 8
Side Lateral
25s x 12

Man, I went up 5 lbs on each of my last 4 sets of bench, so by the time I got to 230 it was all I could do to get 6. That last rep was moving so slow that my partner almost grabbed it, but I grunted no, and that seemed to give me the last little umph to get it. Hindsight is 20/20 and I probably shouldn’t have added weight to all those sets. But hey it worked and I got an awesome chest pump.💪😎👍
 
Dustin07 said:
<starts yelling NOOOOOOOO!, in the middle of every hard rep from now on>
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Yeah, and I think I half spit on him, because when I said no, it was like a pressure release of spit. Ha, you know it’s a tough set when you have to wipe the slobber off your mouth when you rack it.😂
 
gphagan1 said:
Yeah, and I think I half spit on him, because when I said no, it was like a pressure release of spit. Ha, you know it’s a tough set when you have to wipe the slobber off your mouth when you rack it.😂
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Can relate to this gasp of spittle & anguish entirely
 
gphagan1 said:
Yeah, and I think I half spit on him, because when I said no, it was like a pressure release of spit. Ha, you know it’s a tough set when you have to wipe the slobber off your mouth when you rack it.😂
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Hyde said:
Can relate to this gasp of spittle & anguish entirely
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every. single. time. hell, yesterday mid squats I noticed there was fresh spit on the mirror (yes I know, don't look at the mirror but bad habit) and I wasn't sure if it was mine or the previous guy in the rack lol.

I could swear @dapack has a story about sending a mouthfull of chew all over the mirror at some point. 😂 😂

Could be worse, Jim Moore was in our old bodybuildingdungeon forum and he wrote this book. I recall him having a moment where he shat his pants mid squat and didn't realize it till the smell caught him lol. good book btw ;)

www.goodreads.com

Goodreads

Discover and share books you love on Goodreads.
www.goodreads.com www.goodreads.com
 
10/1/2025
Wednesday
Stretches
Warmups

Wide Mag Grip Pulldowns
145 x 10, 10, 10
160 x 10, 10

DB Rows
85 x 8
90 x 8, 8, 8
95 x 8

EZ Bar Curl
100 x 12, 12
110 x 10, 10

DB Concentration Curls
45 x 10, 10, 10, 10

Man, really enjoyed this workout….the gym was playing awesome music. Everything from Metallica, Megadeth, AC/DC, Guns n Roses…just really stayed in the zone and left with an awesome pump.💪😎
 
Love it when the music on the speakers is stuff you really enjoy! It’s truly so much better than headphones, like everyone’s jamming & lifting together.
 
10/2/2025
Thursday
Stretches
Warmups

Hack Squat
215 x 8
295 x 8, 8
305 x 8, 8

Goblet Squats
75 x 10
80 x 10, 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
3 x 10

Standing Calf Raises
120 x 15, 15, 15
140 x 12

Didn’t get a chance to log this workout last night. Got home, ate dinner, and fell asleep watching TV. Woke up about 2:00 AM and watched the Equalizer 3 until it was time to get up and get ready for work.😎
 
gphagan1 said:
Woke up about 2:00 AM and watched the Equalizer 3 until it was time to get up and get ready for work.😎
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I have no idea how you do that, when I wake up feeling fully rested an hour or two before I'm supposed to get up I always roll back to sleep instead then wake up more tired later lol
 
Dustin07 said:
I have no idea how you do that, when I wake up feeling fully rested an hour or two before I'm supposed to get up I always roll back to sleep instead then wake up more tired later lol
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Ha, normally when I wake up like that I roll over and wake up my wife for a little early morning cardio.😜 She is staying with a friend, this week, that her husband passed away to help her out, but she’ll be home tomorrow….hope she’s ready.😜
 
LOL I woke up at 2:22 this morning, pondered how 2+2+2 = 6 as well as 2*2 + 2 also equals six, decided that when the real alarm goes off I'll get up a little early and get the puppy out for a good decent walk, then be early for work. Long story short, a snooze was had, a walk was not had, and the commute was a bit backed up this morning 😂
 
Dustin07 said:
LOL I woke up at 2:22 this morning, pondered how 2+2+2 = 6 as well as 2*2 + 2 also equals six, decided that when the real alarm goes off I'll get up a little early and get the puppy out for a good decent walk, then be early for work. Long story short, a snooze was had, a walk was not had, and the commute was a bit backed up this morning 😂
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That made me think of this movie with Jim Carrey, The Number 23, one of his few serious roles. But actually a pretty good movie with a lot of twists that leaves you thinking.

IMG_3174.webp
 
10/6/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
205 x 10
215 x 10, 10
230 x 7

Incline Bench Machine
205 x 10, 10, 10

CG Bench
185 x 8
205 x 8, 8, 8, 8

Tricep Ext Machine
3 x 10

Side Lateral
25s x 12, 12, 12, 12

Got home from the gym, and had to take my wife to the hospital. She was having severe pain on her right side in the flank and lower back. She has a kidney stone that has moved and it’s too big to pass, so they are going to keep her until they do surgery on Wednesday.🙏
 
gphagan1 said:
10/6/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
205 x 10
215 x 10, 10
230 x 7

Incline Bench Machine
205 x 10, 10, 10

CG Bench
185 x 8
205 x 8, 8, 8, 8

Tricep Ext Machine
3 x 10

Side Lateral
25s x 12, 12, 12, 12

Got home from the gym, and had to take my wife to the hospital. She was having severe pain on her right side in the flank and lower back. She has a kidney stone that has moved and it’s too big to pass, so they are going to keep her until they do surgery on Wednesday.🙏
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Dang man sending prayers to you and your wife 🙏🏻
 
Hope the surgery goes smoothly! They may be able to break it up using shockwaves, which then wouldn't be invasive. I know a few people who've had that done. A little uncomfortable/soreness after, but all quickly done.
 
Segansational said:
Hope the surgery goes smoothly! They may be able to break it up using shockwaves, which then wouldn't be invasive. I know a few people who've had that done. A little uncomfortable/soreness after, but all quickly done.
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My mother-in-law is diabetic and had this done 2-3 times; definitely the ideal solution if they feel it’s applicable!
 
10/8/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
145 x 10, 10, 10
160 x 10, 10

DB Rows
85 x 8
90 x 8, 8, 8
95 x 8

EZ Bar Curl
100 x 12, 12
110 x 12, 10

DB Concentration Curls
45 x 10, 10, 10, 10

This was last night’s workout….my wife insisted that I go. The woman is a Saint.😍
At the hospital with her today, and they just took her back for her procedure. They said she has a stone in both kidneys, but thankfully they are going to be able to blast them out.😎👍
 
Hyde said:
Praying for a smooth productive procedure!
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Everything went great ….. she is actually pretty hilarious on the medication right now. They asked her if the medication took the pain away, she laughed and said no, but it made it more pleasurable.😂
 
gphagan1 said:
10/8/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
145 x 10, 10, 10
160 x 10, 10

DB Rows
85 x 8
90 x 8, 8, 8
95 x 8

EZ Bar Curl
100 x 12, 12
110 x 12, 10

DB Concentration Curls
45 x 10, 10, 10, 10

This was last night’s workout….my wife insisted that I go. The woman is a Saint.😍
At the hospital with her today, and they just took her back for her procedure. They said she has a stone in both kidneys, but thankfully they are going to be able to blast them out.😎👍
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That sucks brother! I have had them in the past. Very Painful!
 
10/14/2025
Tuesday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
205 x 10
215 x 10, 10
230 x 3

Tricep Ext Machine
3 x 10

This was last night’s workout. Unfortunately I injured my right shoulder on the last set of bench. I had gotten 230 for 7 last week, so I planned on hitting 8 that last set, but on that 3rd rep my right shoulder basically just locked up with severe pain. After I racked it, I knew it wasn’t good. Could barely move it without pain. Eventually it loosened up some, so I decided to just do some light 135 CG bench, but absolutely no go, my spotter had to grab it. I did go ahead and do some extensions on the tricep machine, but that was it. Took a hot shower last night and iced it down. Got up this morning and could barely move it, so I took another hot shower and that helped loosen it up. I’m really hoping it’s just strained and nothing bad. I’ll know over the next few days. Thankfully it’s not my left shoulder and pec that I injured so bad last year.🙏
On a positive note, we went to the national fair with one of my sons, the grandkids, and my oldest grandson’s girlfriend went with us. We had a blast….great food, rock groups played music on the main stage throughout the day, and the kids had a blast. 😎👍
 
Really sorry to hear about the shoulder; take some ibuprofen and keep up with the warm showers to help clear inflammation a bit faster. Hopefully after a few days it’s not too serious
 
Hyde said:
Really sorry to hear about the shoulder; take some ibuprofen and keep up with the warm showers to help clear inflammation a bit faster. Hopefully after a few days it’s not too serious
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Yeah, I definitely will, and I’m probably going to order more BPC 157, I’m out.👍
 
Hoping the shoulder is doing better!!!!
 
10/21/2025
Tuesday
Warmups
Lots of Stretching

Pec Deck
3 x 10

DB Bench Press
25s x 3 x 10

Tricep Push Downs
3 x 10

Tricep Ext Machine
3 x 10

Side Laterals
10s x 8
15s x 8

All and all shoulder felt pretty good, considering it’s only been a week. It was sore on the Pec Deck, but loosened up pretty good. Didn’t try to go to deep on the DB press, and just kept everything light and tried to get some good stretch and blood flowing. Probably shouldn’t have attempted side laterals, because there was some pain on the 15s. Injected some BPC 157 and rubbed some Apex Alchemy Helios (Curcumin) on it tonight. Stick with light work tomorrow on my upper back and hit legs Thursday. Just glad I was able to do something and at least I know it wasn’t too bad.😎👍
 
10/22/2025
Wednesday
Stretches
Warmups

Wide Mag Grip Pulldowns
100 x 8
115 x 8
115 x 8
130 x 8

Cable Curls
4 x 8

Alt. DB Curls
30s 4 x 8

Another light workout and shoulder still feeling good, and really seems to be healing quickly with the BPC 157 and transdermal Curcumin protocol. Got to be patient though and let that bad boy heal.😎👍
 
10/23/2025
Thursday
Stretches
Warmups

Leg press
190 x 8
280 x 8
370 x 8
460 x 8
460 x 8

Leg Extensions
3 x 10

Leg Curls
3 x 10

Standing Calf Raises
120 x 15, 15, 15

Legs felt good today, especially considering I didn’t work them last week. I have an appointment with my ART guy tomorrow to check out my shoulder. I had already made the appointment last month for my left shoulder, that I injured last year, but when his office called to confirm the appointment yesterday, I told them about the right shoulder, and that it was doing much better since injuring it last week. Well he called me back today and said he’ll work on both. The dude is really cool and is one of the biggest reasons the left shoulder has healed so well. 😎👍
 
Catching up in here, but glad to see that your wife's surgery went well and that your shoulder injury is responding well. Keep an eye on it and just be careful not to push too heavy until you feel it's 80-90% again, and then probably give it one more week after feeling good!
 
Segansational said:
Catching up in here, but glad to see that your wife's surgery went well and that your shoulder injury is responding well. Keep an eye on it and just be careful not to push too heavy until you feel it's 80-90% again, and then probably give it one more week after feeling good!
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Thanks Seg….yeah she is doing really good. The shoulder definitely feels better, but I’m going to just progress slow and easy for a little while. My hard head has learned that re-injured lesson too many times over the years.😎👍
 
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