GP’s Old Man With A Plan Log

[Dustin07]

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

 

[Dustin07]

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

its what I love about the AM brotherhood. we got guys bulking, cutting, strength training and overall gymratting and everyone gets hit hard and there is a culture of rebuilding here that I love. nobody waves the white flag here and says "well I guess I can't do that anymore".

 

[gphagan1]

its what I love about the AM brotherhood. we got guys bulking, cutting, strength training and overall gymratting and everyone gets hit hard and there is a culture of rebuilding here that I love. nobody waves the white flag here and says "well I guess I can't do that anymore".

Amen to that brother…so true.

 

[gphagan1]

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

I know it’s wild, but we all keep on putting our hands to the plow and keep on pushing through.
On that note I went to my Orthopedic today and he believes it is more than Psoriatic Arthritis, and that it appears to be my meniscus. He said he can’t see a tear, but he gave me a Cortisone shot in my knee and that if it doesn’t start getting better then he wants to do an MRI to see if it’s a tear, and he might have to go in and clean it up. The shot has helped some, just hoping and praying it starts healing up now.

 

[Dustin07]

would that be a good candidate for bpc 157?

 

[gphagan1]

would that be a good candidate for bpc 157?

I do have some coming…. I believe it should help the meniscus, but not positive. I’m gonna give it a shot.(See what I did there)

This is what AI says….

BPC-157 injections may help with meniscus tears by potentially accelerating the repair of soft tissues, reducing inflammation, and relieving knee pain.

 

[Dustin07]

This is what AI says….

BPC-157 injections may help with meniscus tears by potentially accelerating the repair of soft tissues, reducing inflammation, and relieving knee pain.

I did the same thing but I just don't know enough about BPC so I was curious, I figure you, Hyde, and Kleen would be more knowledgeable on that one.

 

[Hyde]

I do have some coming…. I believe it should help the meniscus, but not positive. I’m gonna give it a shot.(See what I did there)

This is what AI says….

BPC-157 injections may help with meniscus tears by potentially accelerating the repair of soft tissues, reducing inflammation, and relieving knee pain.

Yes, if connective tissue is partially torn recently & actively healing the BPC will improve the repair process. You should start injecting it locally 1-2x a day when you get it. 250-400mcg daily, ideally a couple 200mcg shots morning and evening. Even 125mcg will definitely help if you need to stretch the vial, and I wouldn’t bother exceeding 500/day.

The short half-life means you will benefit healing the most getting a couple shots in per day, but I’ve still seen lots of help just getting one in when going to the fridge a bunch wasn’t practical with my stepdaughter around.

And if you get surgery, it’s definitely ideal after that as well.

 

[gphagan1]

Yes, if connective tissue is partially torn recently & actively healing the BPC will improve the repair process. You should start injecting it locally 1-2x a day when you get it. 250-400mcg daily, ideally a couple 200mcg shots morning and evening. Even 125mcg will definitely help if you need to stretch the vial, and I wouldn’t bother exceeding 500/day.

The short half-life means you will benefit healing the most getting a couple shots in per day, but I’ve still seen lots of help just getting one in when going to the fridge a bunch wasn’t practical with my stepdaughter around.

And if you get surgery, it’s definitely ideal after that as well.

Thanks Hyde….sounds like a plan.

 

[akboom87]

Hoping it’s not a tear and you rebound and get back good to go

 

[MrKleen73]

Good to hear you are getting some relief, don't overwork it now that some of the pain is not there, tissues are still healing and don't need extra trauma added on top. I am sure you know that already, but some people get overzealous after a cortisol shot and end up doing more damage.

BPC should definitely help as Hyde said.

 

[PolishHamm3r77]

Good to hear you are getting some relief, don't overwork it now that some of the pain is not there, tissues are still healing and don't need extra trauma added on top. I am sure you know that already, but some people get overzealous after a cortisol shot and end up doing more damage.

BPC should definitely help as Hyde said.

I am my own worst enemy with this. I feel remotely better and want to chase my log book and PR’s

Constantly reminding myself that it’s not a sprint, it’s a marathon

 

[gphagan1]

Good to hear you are getting some relief, don't overwork it now that some of the pain is not there, tissues are still healing and don't need extra trauma added on top. I am sure you know that already, but some people get overzealous after a cortisol shot and end up doing more damage.

BPC should definitely help as Hyde said.

Oh yeah I definitely have to be reminded…. I know to take it easy, but I do tend to get overzealous when things start feeling better. My wife is always having to pull back on the reins….that’s alright though, she keeps me balanced. With that said I didn’t make the gym any this week….could barely walk Monday, Tuesday, and Wednesday until I got the shot, so I can’t wait to hit the gym Monday. I’ll work my upper body with my normal routine, but will do mainly band work and rehab type exercises on legs until my Orthopedic gives me the green light to get back to normal.

 

[gphagan1]

3/17/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

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

HS Incline Bench Machine
205 x 10
210 x 10, 8

CG Bench
175 x 10
185 x 10, 10
195 x 8

Tricep Rope Pressdowns
130 x 12, 12, 12

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

It had been 2 weeks since I worked my chest, triceps, and shoulders, but I actually felt pretty good today. Like I had said, I didn’t get any workouts in last week. My knee really had me down and I missed work Monday, Tuesday, and Wednesday. But when I got the cortisone shot Wednesday I was able to start walking again Thursday and went to work Thursday and Friday. We were able to go see my 10 year old Grandson’s baseball game Saturday and went to my son’s house afterwards and just kicked back in his recliners being entertained by the Grandkids. The baby was all over us, and has so much personality. We were in heaven…..spent the whole day there and I fell asleep on the recliner, woke up and my son had went to get Mexican for us. So after we had our fill on steak fajitas, chicken fajitas, chips and salsa we decided it was time to go home. We thought the Grandkids were gonna cry, because we were leaving, which made it hard, but we slept like babies after we got home that night. We just hung out on Sunday, I elevated my leg, and watched movies, while dosing off throughout the day. Just an overall good day of rest. Monday and today my knee is doing much better, so thankfully I don’t believe any surgery will be necessary. I’m hoping the BPC 157 will be here soon so I can start that up. Tomorrow I’ll work upper back and biceps and start back doing some band work and rehab exercises for the knee.

 

[Hyde]

Glad you were able to get back in the gym & the cortisone is helping. Sounds like an awesome weekend!

 

[gphagan1]

3/18/2026
Wednesday
Stretches
Warmups

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

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

Had to cut my workout short today. My Grandson’s girlfriend was sick today, so she couldn’t pick him up to go to work. He called and told me, so I went ahead and left so he wouldn’t be late. He’s a good kid though…. he said he didn’t want to call me and mess up my workout. I thought that was pretty cool, but told him to never be uncomfortable calling me for help with anything….that’s what families do, we’re here for each other.

 

[MrKleen73]

Good to hear you are doing better, debilitating pain is no bueno. I am going to do some testing of things tonight, just very easy nonchallenging movements. Simple goal is to get blood into everything but not even approach failure or even close. More about moving and increasing blood flow without triggering anything. Hoping for extra recovery, not a need to rebuild any tissues from strain.

 

[Hyde]

That’s what pawpaws are for

 

[gphagan1]

Good to hear you are doing better, debilitating pain is no bueno. I am going to do some testing of things tonight, just very easy nonchallenging movements. Simple goal is to get blood into everything but not even approach failure or even close. More about moving and increasing blood flow without triggering anything. Hoping for extra recovery, not a need to rebuild any tissues from strain.

Yeah that’s smart….no need to push it and have setbacks. Hopefully you’ll keep progressing and get some relief.

 

[gphagan1]

That’s what pawpaws are for

I had a buddy of mine ask me “man what are you going to do when you retire, because you’re so active and on the go?” I said spend time with my wife, workout, get me another old muscle car or truck project, vacation whenever we want, and spend as much time with our Grandkids as possible. They are the true Fountain of Youth.

 

[Dustin07]

bingo!

 

[Segansational]

I had a buddy of mine ask me “man what are you going to do when you retire, because you’re so active and on the go?” I said spend time with my wife, workout, get me another old muscle car or truck project, vacation whenever we want, and spend as much time with our Grandkids as possible. They are the true Fountain of Youth.

Sounds perfect!

 

[Dustin07]

How's your knee doing?

 

[gphagan1]

How's your knee doing?

It’s doing much better….we were able to go to a waterfall and rapids this weekend. I didn’t have to walk too far, but it feels great to just start to feel somewhat normal again.

 

[gphagan1]

3/25/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
230 x 8

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

Felt strong today, on bench, so I went ahead threw 230 on there and was really pleased with 8. And I haven’t been using any leg drive since my knee injury. So I actually feel pretty good about where I will be when the knee is 100% again.

 

[Dustin07]

paw paw has big bench again!

 

[Hyde]

Glad to see the shoulder continuing to feel good!

 

[gphagan1]

Glad to see the shoulder continuing to feel good!

I am too….the shoulders are actually feeling great. I’ve thought about doing maybe a 5-3-1 and doing some strength training, at least on bench and maybe overhead press. I’ve mainly been doing a version of Wendler’s BBB Boring But Big workouts since I started back last year, but I’m starting to get that itch for some strength training.

 

[MrKleen73]

I have been itching for some strength training for years now! I get so hyped seeing other people hit PR's and the like that I want so badly to do the same. Hopefully I am on the right track to get back to some PR's again. Even if I have to call them Post 50 PR's. LOL

 

[gphagan1]

I have been itching for some strength training for years now! I get so hyped seeing other people hit PR's and the like that I want so badly to do the same. Hopefully I am on the right track to get back to some PR's again. Even if I have to call them Post 50 PR's. LOL

I know, I haven’t had a true PR in years….but labeling them post 50 or 60 PRs does make sense. Ha, when you get to mid 50s to 60s it’s like we continue to try to catch some remnants of our younger days. That’s alright though, I guess whatever keeps us in the gym.

 

[MrKleen73]

I know, I haven’t had a true PR in years….but labeling them post 50 or 60 PRs does make sense. Ha, when you get to mid 50s to 60s it’s like we continue to try to catch some remnants of our younger days. That’s alright though, I guess whatever keeps us in the gym.

Yeah, I mean we have to have some goals we can achieve, and getting back to previous glory is just very unlikely. However, there is no doubt that every decade older after 40 has noticeable differences in performance, so why fight it instead of include it in your mindset so you can still enjoy the feeling of progress.

 

[Dustin07]

I am too….the shoulders are actually feeling great. I’ve thought about doing maybe a 5-3-1 and doing some strength training, at least on bench and maybe overhead press. I’ve mainly been doing a version of Wendler’s BBB Boring But Big workouts since I started back last year, but I’m starting to get that itch for some strength training.

man my favorite was that variation of Cube that I had got on after I saw Hyde hit his big bench. I don't know how many flavors of it there are, I had just pulled a calculator/formula off the internet that I followed religously and I felt like it really helped me secure better bench PRs (I hit PRs with 531 and conjugate, but I felt the pause rep work in Cube finished me with with cleaner/easier PRs).

 

[gphagan1]

3/26/2026
Thursday
Stretches
Warmups

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

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

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

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

Really enjoyed today’s workout….everything felt strong and smooth. I did my rehab exercises and band work for my knee Monday and Tuesday. I’ll do some more tomorrow. Oh and started BPC 157 Monday and my knee is really improving every day.

 

[Dustin07]

Oh and started BPC 157 Monday and my knee is really improving every day.

injecting in the back side, like between hammy and calf?

 

[gphagan1]

injecting in the back side, like between hammy and calf?

No actually on the inside just behind the knee cap. So basically between the quad and knee cap on the inside. That’s about as close as I think I can get to the injury.

 

[Dustin07]

ohhhh our injuries are definitely in different spots then, mine is between the calf and the hammstring. Yours sounds like a more awkward spot to hit with an injection though...

 

[gphagan1]

ohhhh our injuries are definitely in different spots then, mine is between the calf and the hammstring. Yours sounds like a more awkward spot to hit with an injection though...

Yeah at first mine was hurting behind the knee in the area you’re talking about, but as time went on that part got better. The Orthopedic said that was more from trying to walk on it without the knee being able to bend or straighten without severe pain, so he said the hamstring, upper calf, and behind the knee were getting strained from over compensating.

 

[Dustin07]

that makes sense. Mine is doing much better. it's not perfect, but less little surprises. I can tell its largely my hamstring that currently is causing any discomfort so I've been working on that. you must be due for bench day again here soon-

 

[gphagan1]

that makes sense. Mine is doing much better. it's not perfect, but less little surprises. I can tell its largely my hamstring that currently is causing any discomfort so I've been working on that. you must be due for bench day again here soon-

Yep, bench day today.

 

[gphagan1]

4/1/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
230 x 8….almost 9

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

CG Bench
175 x 10
185 x 10, 10
200 x 10

Tricep Rope Pressdowns
130 x 12, 12, 12

Side Laterals
30s x 10, 10, 8, 8

Had a long busy day at work and was pretty tired by the time I got off and went to the gym. But all was well after stretching, warmups, and Enter Sandman started playing when I got on the bench. I almost got that 9th rep with 230, but just couldn’t lock it out. My spotter only helped with just 4 fingers on each side to help me lock it out and rack it, so I’m pretty sure if I wasn’t so tired that I would have had it.
On a side note though, my knee really seems to be healing even quicker since starting the BPC 157 injection. To my surprise I had actually walked 6200 steps today. That’s the most since my knee injury. When healthy, I walk between about 8000 to 12000 steps a day at work, so I was really pleased when I got home and I saw 6200 on my phone. I also believe that not only the BPC 157 is helping, but the stretching, band work, and rehab exercises are helping as well.

 

[gphagan1]

 

[Dustin07]

I don't know why, can't explain it, but something about the Braves just tugs at my heart strings

although kids these days with those flat bills, I just can't stand a bill that isn't bent and folded into a million arches lol

 

[gphagan1]

I don't know why, can't explain it, but something about the Braves just tugs at my heart strings

although kids these days with those flat bills, I just can't stand a bill that isn't bent and folded into a million arches lol

I know I bend my hats the same way. The 10 year old in the Braves hat is already excellent at baseball. He’s so good that he’s on an 11 and 12 year old travel team. The coach got with my son last fall and begged him to let him play on his travel team. They are undefeated and in first place. The last 4 games they have won by a combined score of 49 to 4. He plays shortstop and pitches. He can already throw a curve ball, slider, and of course fastball all for strikes. They won 15-0 last Saturday when we went, and he went 3 for 3 with a walk, single, double and home run over the fence, and he struck out 9 in 5 innings. The umpires called the game on the mercy rule. He’s the only 10 year old on the team. The coach said most 12 year olds don’t know how to throw a curve or slider or can hit it over the fence. Of course Baseball and Football are huge youth sports in Georgia. His dream is to play for the Braves.

 

[Hyde]

That’s so awesome!

 

[gphagan1]

4/2/2026
Thursday
Stretches
Warmups

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

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

Standing Barbell Curl
100 x 8
105 x 8

Preacher Curls
110 x 10, 10, 8

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

Felt good today, but put 110 on for a third set of standing barbell curl and something tweaked in my back, so I decided not to chance it and transitioned to preacher curls. The back felt a little tender, but seems good, so I think all is fine. I’ll probably make an appointment with my chiropractor to get adjusted, because I think it just went out a little. It’s crazy we can lift all this weight and then the littlest off the wall thing can get you. The thing is I always try to use proper form in all my lifts. When I curl I use strict form and stand straight, no cheat curls, no bending forward or back. So it is odd.

 

[akboom87]

Great session! Hope the back feels better soon!

 

[gphagan1]

Great session! Hope the back feels better soon!

Thanks brother, the back actually feels good, so probably just a little tweak , but nothing seems to be injured. I’m off today and about to go load some junk from a project I helped a friend with, and go to the landfill. So I guess that will be a decent test.

 

[akboom87]

Thanks brother, the back actually feels good, so probably just a little tweak , but nothing seems to be injured. I’m off today and about to go load some junk from a project I helped a friend with, and go to the landfill. So I guess that will be a decent test.

Yeah sounds like it, today will be a good test!!

 

[Segansational]

View attachment 259827

Awesome man, great looking family!

 

[gphagan1]

Awesome man, great looking family!

Thanks brother….family is what it’s all about..

Happy Easter everyone, may God bless you all.