GP’s Old Man With A Plan Log

Went to the gym after my bike ride Saturday morning to work on legs. And during my stretching routine, before warmups, something gave way in my right knee. It wasn’t a pop, but when I went to stand, I had a pretty bad pain behind the knee, more to the inside but definitely the back of the leg. I limped to my truck and iced it immediately when I got home. My wife was so worried about it, she wanted us to just go out for our Valentine dinner next Saturday, so we stayed home so I could keep my leg on ice. Rested and put ice on it Sunday too. It’s definitely better today, with just a little pain and the swelling seems all the way down. So I don’t think it’s too serious…..hopefully.
 
There was swelling Saturday and a little yesterday, but not really any today. It feels tight, but not much pain today, so hopefully all is good. I actually thought about your knee issue when I iced it up Saturday, because I thought it was similar.
 
gphagan1 said:
There was swelling Saturday and a little yesterday, but not really any today. It feels tight, but not much pain today, so hopefully all is good. I actually thought about your knee issue when I iced it up Saturday, because I thought it was similar.
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Where was it swelling, the knee or the hammie? Any bruising anywhere?
 
the only swelling I notice on mine is forward, makes the knee cap appear to be a little larger but it's really not obvious and there is no softness or bruising but when the pain hits, is the back side like that image I posted in my thread. when I have DOMs a day or 2 after a leg day, I notice in bed the leg feels stiff, or like yesterday after a lot of cold weather yard work with the wife on the couch that night i could tell the leg did not want to bend all the way (like heel to butt). I'm just curious if yours is similar in these ways. I do feel like mine is continually improving though, just a slower process than I thought it would be. Like; I am squatting mostly fine at normal weights, lunges, bulgarians, etc. just occasional flare ups and if I bend it all the way, like taking a knee to the ground to get something under the table or couch, that can be a flash of pain if the knee isn't warmed up and stretched out. sorta like scar tissue breaking up type feeling.
 
Steve just got BASIS back in stock….ordered some. Besides the recovery support and other benefits, it did wonders for my arthritis, so perfect timing.😎👍
 
gphagan1 said:
Went to the gym after my bike ride Saturday morning to work on legs. And during my stretching routine, before warmups, something gave way in my right knee. It wasn’t a pop, but when I went to stand, I had a pretty bad pain behind the knee, more to the inside but definitely the back of the leg. I limped to my truck and iced it immediately when I got home. My wife was so worried about it, she wanted us to just go out for our Valentine dinner next Saturday, so we stayed home so I could keep my leg on ice. Rested and put ice on it Sunday too. It’s definitely better today, with just a little pain and the swelling seems all the way down. So I don’t think it’s too serious…..hopefully.
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Bummer man! Hopefully nothing serious and back to normal soon!
 
Glad your foot is back to normal, maybe the swelling in knee is from weeks of overcompensating to take weight off that side?
 
2/17/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Deload session

Bench
165 x 10
185 x 10, 10, 10

Incline Bench Machine
240 x 8, 8, 8

Tricep Rope Pressdowns
80 x 12, 12, 12

Side Laterals
15s x 10, 10, 10

Just did a deload day yesterday, and just now had a chance to post. Everything feels really good in the upper body. Knee is better, but still a little sore. I really don’t notice any swelling, so I think all is good. Gonna hit upper back and biceps this evening, and probably just try some extensions and leg curls tomorrow to see how it feels.
 
Good deload. Getting some work in, keeping capacity up, but everything is turned down to an easier level that lets things catch up some.
 
Hyde said:
Good deload. Getting some work in, keeping capacity up, but everything is turned down to an easier level that lets things catch up some.
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Yeah it felt good, and like it was the proper timing. And actually by the time I got home I had a burst of energy, but I ate a couple of pork chops, mash potatoes, asparagus, and a salad, kicked back and watched the Olympics with my wife.
 
2/18/2026
Stretches
Warmups

Deload Session

Wide Mag Grip Pulldowns
100 x 10, 10, 10, 10

HS Iso Lateral High Row
160 x 10, 10, 10

Preacher Curl
60 x 10, 10, 10

Another deload session in the books, and again had a burst of energy when I got home. And actually just a replay of yesterday….dinner was leftovers…pork chops, mashed potatoes, asparagus, salad and watching Olympics with my wife…life is good.😎👍
 
gphagan1 said:
2/18/2026
Stretches
Warmups

Deload Session

Wide Mag Grip Pulldowns
100 x 10, 10, 10, 10

HS Iso Lateral High Row
160 x 10, 10, 10

Preacher Curl
60 x 10, 10, 10

Another deload session in the books, and again had a burst of energy when I got home. And actually just a replay of yesterday….dinner was leftovers…pork chops, mashed potatoes, asparagus, salad and watching Olympics with my wife…life is good.😎👍
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Sounds like deload is going great and glad the knee is feeling better! That is one of my favorite meals also!
 
You know a man could do a lot worse for Groundhog Day than hitting the gym after work, having that meal & kicking back with the wife watching the Olympics 😍
 
gphagan1 said:
Yeah it felt good, and like it was the proper timing. And actually by the time I got home I had a burst of energy, but I ate a couple of pork chops, mash potatoes, asparagus, and a salad, kicked back and watched the Olympics with my wife.
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Hockey was wild yesterday. Best games yet!
 
2/24/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
225 x 10

Incline Bench Machine
205 x 8
210 x 8, 8

CG Bench
175 x 10
185 x 10, 10
195 x 10

Tricep Rope Pressdowns
130 x 12, 12, 12

Side Laterals
25s x 12, 12, 12, 12

Felt good today…. I think the deload was perfect timing, and my shoulders actually felt great. I will probably go ahead and go up to 230 on my last set of bench next week, because 225 went very smooth and felt strong.
Like I mentioned in Dustin’s log, I went to my Orthopedic yesterday for my knee, just to be safe. He said there was no ligaments or structural damage in the X Rays, but I have a lot of inflammation. He says I may have twisted or strained it, but most of it is probably from Psoriatic Arthritis. He did ask if I wanted any PT scheduled, but I told him I can do my own, so he was good with that. And just come back if it gets worse. I have been stretching and doing some band work with it, and it’s definitely improving. I’m working upper back and biceps tomorrow, and then I will do a light leg workout Thursday and see how it goes. To be honest what SkRaw said about overcompensating for the broke toe made sense. And I probably went a little too heavy and aggressive on the leg press that first time back, so I’m going to ease into the weight increase as it gets better. But thank God nothing serious.😎👍
 
This meme always cracks me up, but I feel like people don't understand how big a bench 225 x 10 is.
We may not be hitting 500lbs but honestly, 225 is a target 1rm for so many casual gymgoers, 225 x 10 is truly a great foundation whether your 25 or 65.

1772029063739.webp
 
I appreciate that guys…. I’m definitely going for 230 hopefully for 10 next week, and my guy will be there to spot me, so I’ll will be able to go all out.💪
 
gphagan1 said:
2/24/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
225 x 10

Incline Bench Machine
205 x 8
210 x 8, 8

CG Bench
175 x 10
185 x 10, 10
195 x 10

Tricep Rope Pressdowns
130 x 12, 12, 12

Side Laterals
25s x 12, 12, 12, 12

Felt good today…. I think the deload was perfect timing, and my shoulders actually felt great. I will probably go ahead and go up to 230 on my last set of bench next week, because 225 went very smooth and felt strong.
Like I mentioned in Dustin’s log, I went to my Orthopedic yesterday for my knee, just to be safe. He said there was no ligaments or structural damage in the X Rays, but I have a lot of inflammation. He says I may have twisted or strained it, but most of it is probably from Psoriatic Arthritis. He did ask if I wanted any PT scheduled, but I told him I can do my own, so he was good with that. And just come back if it gets worse. I have been stretching and doing some band work with it, and it’s definitely improving. I’m working upper back and biceps tomorrow, and then I will do a light leg workout Thursday and see how it goes. To be honest what SkRaw said about overcompensating for the broke toe made sense. And I probably went a little too heavy and aggressive on the leg press that first time back, so I’m going to ease into the weight increase as it gets better. But thank God nothing serious.😎👍
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Awesome session and glad to hear about the knee!
 
2/25/2026
Wednesday
Stretches
Warmups

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

HS Iso Lateral High Row
220 x 8, 8
290 x 8
320 x 8, 8

Preacher Curl
90 x 12
100 x 12, 12, 12
110 x 12

DB Curls
45 x 12, 12, 12, 10

Was crazy busy at work today and couldn’t wait to get to the gym and de-stress. Once I took my supplements and did my stretches and warmups all was right with the world again and I got into my zone. This is my favorite workout day….. I love leaving the gym with a good arm pump….it just feels right.😎
My wife made some meatloaf with lean beef, roasted red potatoes with peppers and onions, and salad with Italian dressing. We had been eating chicken and fish for a few days now, even though we love those meals, it was nice to eat a good beef meal. Even though I love vegetables and fruits, I don’t think I could ever be a Vegan.😜
 
gphagan1 said:
Even though I love vegetables and fruits, I don’t think I could ever be a Vegan.😜
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ahahaha I'm with you! we have experimented and visited some of the hippy vegetarian/vegan places around the Seattle area before and I have no idea how those people think they're healthier. We should have just turned around and walked out the door when we saw the ladies had more facial hair than the men and everyone was skinny fat but instead we muscled through our weird little fake mushroom burgers and immediately regretted it 😂
 
Went to the gym today, but my knee just wasn’t going to cooperate for a normal leg day. I think a major part of it was it was raining all day, and at times my arthritis willl be stiffer and ache more on those days. So I think that was a big part of it, but the knee hurt all day and was stiff, so I mainly did re-hab type work…..
Stretches
Band work
Very light leg extensions and leg curls.
Tried to do some light 90lbs leg presses, but that was a no go.
I was able to ride the stationary bike for 10 minutes and that actually did seem to help some and loosen it up, but decided to stop there and try again next week. I am going to stretch and do some light band work daily.
Got home and took some Aleve for the inflammation and rubbed some Apex Alchemy Helios (Curcumin) on it. Had to tell my Grandson that we’ll have to delay our Saturday bike ride another week, but he was good with it. He wanted to get my dinner for me when I got home, so I could just kick back in my chair with my leg up, so he waited on me before he had to go to work. Oh and that new girl has been picking him up and bringing him home, so they seem to be hitting it off. They haven’t gone on a date yet, but I think they’re both working so much in the evenings that they’re just going slow. They both had just gotten out of relationships when they started talking and riding together, so I believe they are just trying to be mature and not rush. We actually told him we were proud of him for being mature and smart before a new romantic relationship. 😎👍
 
Awwww yeahhhh it’s all coming together for him! Wish I was getting free rides to work from a pretty girl when I was his age lol
 
Hyde said:
Awwww yeahhhh it’s all coming together for him! Wish I was getting free rides to work from a pretty girl when I was his age lol
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Yeah, and she’s an older woman….she’s 21 and he’s 18 now, and she seems to have it all together…..going to nursing school at the college, working full time, and she is definitely a hot little girl. Funny thing is when my wife first met her, at the restaurant, she said “you know she has some big boobs for a petite girl”. I about spit my drink out laughing, because that’s the first thing she noticed. Ha, Maw Maw knows what draws the boys in.😂
 
gphagan1 said:
she’s 21 and he’s 18 now, and she seems to have it all together
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so the sales pitch I made to my my wife (10 years my elder) was "you know, having a younger guy means he can keep working to provide for you 10 years after you pass retirement age" lol

Of course my dad told me "actually, this is pretty smart since women outlive us anyways you guys will probably die about the same time" hahaha
gphagan1 said:
when my wife first met her, at the restaurant, she said “you know she has some big boobs for a petite girl”.
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your wife is becoming one of my favorite people 😂 😂
 
3/3/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
230 x 7

HS Incline Bench Machine
205 x 10
210 x 10, 10

CG Bench
175 x 10
185 x 10, 10
195 x 10

Tricep Rope Pressdowns
130 x 12, 12, 12

Side Laterals
30s x 8, 8, 8, 8

Was really drained by the time I got to the gym today. My knee was bothering me all day and I’m sure that didn’t help.
Was only able to get 7 with 230 on bench, but to be honest I was pleased with it, because of how drained I was. I’ll give 230 for 10 another shot next week. Just hoping and praying this knee gets better soon.🙏
 
3/5/2026
Thursday
Stretches
Warmups

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

HS Iso Lateral High Row
230 x 8, 8
290 x 8
320 x 8, 8

Standing Barbell Curl
100 x 8
105 x 8
110 x 8, 8
115 x 8

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

Really enjoyed today’s workout, and had a couple of the hot little babes watching out for me. My knee has really bothered me this week, so I’ve had a pretty bad limp. When I limped into the gym those two girls came running up and said Pops what did you do, are you alright? I told them about my knee and then went to change and get started. So throughout working upper back they would come and check on me, which I thought was sweet. So I set up a barbell in one of the squat racks, and they came over and started doing squats in the rack next to me (oh yeah I didn’t mind😜). But when I went to load the bar they came over and insisted I just stand there and they would load the bar, one got on one side and the other on the other side, and they changed weight for me on every set, which again I thought was really sweet. So when I was leaving I told my buddy, that owns the gym, that I need to limp in here more often. He laughed and said yeah I was enjoying watching them too.😎👍
 
Sorry to hear about your knee; hopefully it gets to feeling a bit better soon - but sounds like you could still limp in next week probably either way!
 
Hyde said:
Sorry to hear about your knee; hopefully it gets to feeling a bit better soon - but sounds like you could still limp in next week probably either way!
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dapack said:
Hopefully your knee recovers quickly
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Thanks guys….as much as I don’t want to I’m considering going and getting my Orthopedic to give me a cortisone shot in the knee to just get some relief. He actually asked me if I wanted one when I was in there last, because they do help, but I usually only do that as a last resort.🤷🏻‍♂️
 
I'll be watching your results closely since it seems so similar to mine. Mine is getting slowly better and better. I definitely do think my is connected to the hamstring since I could feel a knot 3-5" above the knee in the hammy while doing curls this week that would radiate into the knee. last night when I was inbetween bouts of sleep suddenly I got that achey feeling in the hamstring and knee but its all the small things that just keep improving as I work through it like in normal day to day movement, the limp is completely gone. I just have to warm up a bit more for things like squats and lunges.
 
You may be on to something, because some of the water is really blue….like this picture of Viagra Creek for example. JK

IMG_6011.webp
 
So many people just eat up right now. What a season of injuries eh...
 
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