GP’s Old Man With A Plan Log

[Dustin07]

your bicep work is always impressive to me, super strong. I'm with you on form. although admittedly I subscribe to a do as I say, not as I do, mentality. if I'm at a top weight/top set at say 90-100lbs+ on those curls if I can get 7 strict and start to lose it I will cheat the last couple then focus on a super slow descent. I would never teach it, but I'm comfortable with it I think because of years of olympic lifting and learning my body mechanics. definitely not something I can articulate well but I think after decades of being gymrats we have a good understanding of bad movements vs acceptable occasional cheater movements on an overload? I'm probably not explaining that well but you know what I mean.

those preacher curls at 110lbs after are awesome lol. is that on the machine or with a barbell?

 

[gphagan1]

Thanks brother, the preacher curls are the ez bar, not the machine. His EZ bar set just goes up to 110, so if I decided to go heavier I’ll just load some plates on an ez bar. The rack is next to the preacher curl so it’s more for convenience.
And I really don’t have a problem at all when people cheat on their last couple of sets of curls to finish out. I just have to be careful about leaning forward with weight because my back used to go out so much a few years ago that I’m super cautious. That’s why I don’t do conventional deadlifts anymore. Just that slight bending forward is enough to mess it up. Ha, with that said the owner of our gym gave me a trap bar a few weeks ago, and I can do trap bar deadlifts as long as I stay nice and straight. So when this knee is all well I plan on hitting some trap bar deadlifts on Saturdays.

 

[Dustin07]

That’s why I don’t do conventional deadlifts anymore. Just that slight bending forward is enough to mess it up.

I find my back has about a 6-8hr expiration date on the weekends. there is a point after hauling dirt and doing yard work that I look at my wife and say "OK, we got about 30-60 minutes left on this back before I hit a hot shower, if you want any more heavy stuff moved, you better show me now"

Years ago I saw a guy doing bicep curls that incorporated an RDL type movement. there might be a name for them I don't know. He'd do the full barbell (or ez) curl, and when the bar comes down to the waist, he'd extend the arms fully down the thigh, then slowly start the whole rep over again. If I'm doing a 20 rep set, or those very challenging 8-10 rep sets at that 100lb area, when I get to where I'm cooked, I'll bring the bar back to the full ROM, then a slight hip hinge almost like an RDL to catch my breath and choke down some vomit, then come back into my curl position. again thats another one thats hard to explain but it feels very natural for me, like I'm not hitting compromised positions. although if the deads and RDLs are bad on your back its likely a no go.

110lb preacher curls sound insane to me lol. on a legit preacher bench I'm always dropping weight and focusing on the TUT.

 

[gphagan1]

Devon Larratt would routinely use a 100 to 110 or more dumbbell on the preacher curls. There are videos of him arm wrestle curling 175 to 185lbs on the top of an incline bench. His arm workouts were crazy.
Insanely strong biceps.

 

[MrKleen73]

Glad you caught your back before it became a real issue. I used to do cheat curls to push a set, but once the studies came about regarding the stretched position and hypertrophy I don't get into the cheats. I simply do long range partials to extend the set but maintain proper form.

 

[gphagan1]

4/8/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
215 x 10
230 x 10….a true 0 RIR

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

CG Bench
175 x 10
185 x 10, 10
205 x 10

Tricep Rope Pressdowns
130 x 12
140 x 12, 12

Side Laterals
30s x 10, 10, 10, 9

Workout went great today…. Felt really good, and even though my partner was a no show a couple of the young broccoli head college boys were working on the bench next to me and one of them jumped over to give me a spot on 230. It went slow but really smooth, and I absolutely didn’t have another rep in the tank. When I started I originally was only going to attempt 8, but that boy told me if I needed a spot he was there. They’re some of the regulars, so I knew he knew how to spot properly. But really the main thing that pushed me was a couple of the girls started cheering me on when I put 230 on, and they actually started ragging the young guys saying “Pops is showing y’all how it’s done, he’s schooling y’all”. Man after that I couldn’t disappoint. We all know each other so the young guys actually laughed and cheered me on too. The funniest thing that was said was when one of the boys said man I hope I’m still that strong when I get your age, and the black girl said “what do you mean still….you need to get that strong now before you think about being that strong when you’re Pop’s age”. Then they ragged him some more. Everyone is cool at our gym and get along great. But man I tell you what a bunch of young girls get together sometimes they are wilder than the boys and will say anything. Truthfully though everyone is friends with each other and we have a really good gym brotherhood and sisterhood.
And on a side note, if my knee keeps feeling as good as it has this week I’m going to start back on some light leg work next week. Probably leg extensions and leg curls just to see how it feels. And I probably am going to start a 5-3-1 program in a couple of weeks, because my shoulders are really feeling great, and I’m just getting the urge to do some strength training, but cautiously of course.

 

[Hyde]

Awesome session! You’ve been working back to that 230x10 for a minute and now here it is

 

[gphagan1]

Awesome session! You’ve been working back to that 230x10 for a minute and now here it is

I know man…it has been a long journey back, since injuring my right shoulder in October. It did feel good.

 

[Segansational]

What a feeling! I love that story man. Not only that you achieved the PR, but I could feel the positive energy from your words! That's awesome how your gym environment is. That's something that makes lifting community so awesome at times.

 

[gphagan1]

What a feeling! I love that story man. Not only that you achieved the PR, but I could feel the positive energy from your words! That's awesome how your gym environment is. That's something that makes lifting community so awesome at times.

Yeah man, it really is a great gym, and a lot of that is because of the people. And I definitely had a great gym high afterwards as I was heading home, and listening to the Braves beat the Angels 8 to 2.

 

[MrKleen73]

Workout went great today…. Felt really good, and even though my partner was a no show a couple of the young broccoli head college boys were working on the bench next to me and one of them jumped over to give me a spot on 230. It went slow but really smooth, and I absolutely didn’t have another rep in the tank. When I started I originally was only going to attempt 8, but that boy told me if I needed a spot he was there. They’re some of the regulars, so I knew he knew how to spot properly. But really the main thing that pushed me was a couple of the girls started cheering me on when I put 230 on, and they actually started ragging the young guys saying “Pops is showing y’all how it’s done, he’s schooling y’all”. Man after that I couldn’t disappoint. We all know each other so the young guys actually laughed and cheered me on too. The funniest thing that was said was when one of the boys said man I hope I’m still that strong when I get your age, and the black girl said “what do you mean still….you need to get that strong now before you think about being that strong when you’re Pop’s age”. Then they ragged him some more. Everyone is cool at our gym and get along great. But man I tell you what a bunch of young girls get together sometimes they are wilder than the boys and will say anything. Truthfully though everyone is friends with each other and we have a really good gym brotherhood and sisterhood.
And on a side note, if my knee keeps feeling as good as it has this week I’m going to start back on some light leg work next week. Probably leg extensions and leg curls just to see how it feels. And I probably am going to start a 5-3-1 program in a couple of weeks, because my shoulders are really feeling great, and I’m just getting the urge to do some strength training, but cautiously of course.

Haha, I remember some young buck telling me I looked great for an older guy, and he hoped he would look like me at my age. I told him, what's this when you get my age, you should hope you looked like me now. I look good for any age. He got a little embarrassed but i think the point was made. Any time you add a disqualifier to a compliment you might as well have just not complimented them. You smell great for a turd... not a compliment.

Oh man, yeah the girls can get wild, and totally inappropriate. They don't catch any flack for it at all, so nothing to hold them back. Not that I mind when they get going.

Congrats on making it back to 230x10, I know you have been working hard to get back there.

 

[Dustin07]

thats it, I'm moving to Georgia.

Haha, I remember some young buck telling me I looked great for an older guy, and he hoped he would look like me at my age. I told him, what's this when you get my age, you should hope you looked like me now. I look good for any age. He got a little embarrassed but i think the point was made. Any time you add a disqualifier to a compliment you might as well have just not complimented them. You smell great for a turd... not a compliment.

 

[dapack]

230x10 is solid. Great job

 

[gphagan1]

Haha, I remember some young buck telling me I looked great for an older guy, and he hoped he would look like me at my age. I told him, what's this when you get my age, you should hope you looked like me now. I look good for any age. He got a little embarrassed but i think the point was made. Any time you add a disqualifier to a compliment you might as well have just not complimented them. You smell great for a turd... not a compliment.

Oh man, yeah the girls can get wild, and totally inappropriate. They don't catch any flack for it at all, so nothing to hold them back. Not that I mind when they get going.

Congrats on making it back to 230x10, I know you have been working hard to get back there.

230x10 is solid. Great job

Appreciate it guys…. I was happy to get it done unscathed. I have had a few injuries since injuring that shoulder, so it feels good to hit that 230 and the shoulders still feel good. As soon as this knee is good to go, hopefully next week, I’ll be ready to hit the gas for the Summer.

 

[gphagan1]

thats it, I'm moving to Georgia.

Yeah man I wouldn’t want to live anywhere else.

 

[gphagan1]

4/9/2026
Thursday
Stretches
Warmups

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

Pull-ups
8, 8

HS Iso Lateral High Row
230 x 8
290 x 8
320 x 8, 8
330 x 6

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

DB Concentration Curls
45 x 12, 12, 10, 10

Decided to do a couple sets of pull-ups since it’s been a minute. Actually felt pretty good doing 2 sets of 8 with my body weight sitting at 237 when I weighed Monday morning.
When I came in the gym me and the owner got to talking about my knee, sports, and you know just chatting it up, and then he asked me how I liked the new Texas squat bars in the squat racks. He knows I don’t do squats anymore and I use the squat racks for barbell curls. Well it hit me that I really didn’t pay attention last week when I tweaked my back a little, so I asked him “those are 55 lbs bars aren’t they?” And yep they sure are….so that 2 sets of 8 I tweaked my back on were not 105, they were 115. Now I still don’t think that’s why I pulled something, but I was just talking and carrying on my workout, and I just figured the weight felt heavier because I was tired. So when I did curls today, I told my partner, dude I can’t believe I didn’t notice the difference in the bars because it was so obvious. But all and all had a really productive workout and, hey nothing hurt, including the knee, so that’s a win.

 

[PolishHamm3r77]

When you are a 237lb BEAST 10lb won’t be noticed by your subconscious, but our lower backs be paying attention!!!

 

[gphagan1]

When you are a 237lb BEAST 10lb won’t be noticed by your subconscious, but our lower backs be paying attention!!!

Man I know….you wouldn’t think that unexpected 10 lbs would have done something, but yeah I guess my back noticed and was trying to let me know. But it is crazy, we lift all this weight and for the most part do fine, and then it’s the crazy little odd things that get you. Like I’ve had my back go out taking a garbage bag out and throwing it in the trash can.

 

[Dustin07]

at least it was +10lbs and not -10lbs

after all these years the three things I struggle with the most in the gym is 15lb plates, 35lb plates, and 55lb anything.

 

[gphagan1]

at least it was +10lbs and not -10lbs

after all these years the three things I struggle with the most in the gym is 15lb plates, 35lb plates, and 55lb anything.

Yeah, he got more plates when he got the squat bars too. So now we have 100 lbs plates at the squat racks and leg press.

 

[Hyde]

Yeah, he got more plates when he got the squat bars too. So now we have 100 lbs plates at the squat racks and leg press.

Hundos for the Legpress is a game changer in convenience

 

[gphagan1]

Hundos for the Legpress is a game changer in convenience

Oh I know, and that’s exactly where I’ll be using them.

 

[Jimbabwe]

Subbed.

 

[gphagan1]

Subbed.

Glad to have you along for the ride brother.

 

[MrKleen73]

Nice work on those pull ups, 2 sets of 8 @237 is impressive work.

 

[Hyde]

Nice work on those pull ups, 2 sets of 8 @237 is impressive work.

He probably just uses his bigass biceps to curl himself up to the bar - the armwrestling never fully goes away!

 

[gphagan1]

4/14/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
165 x 10
185 x 10
205 x 10
220 x 10
235 x 5

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

CG Bench
175 x 10
185 x 10, 10
205 x 10

Tricep Rope Pressdowns
130 x 12
140 x 12, 12

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

Decided to put 235 on that last set of bench, and feel pretty good getting 5 with no spotter at 2 RIR. Shoulders have been feeling so good lately, that I’ve decided to start 5-3-1 next week on bench and overhead press. I’ve just been getting that urge to change it up and do a little strength training and just see where I can take my bench. I know there are other more intense programs, but truthfully at my age I have to kind of stay in my lane as far as not pushing too much because of injury risk. 5-3-1 is one I’ve had a lot of success with in the past and I still feel very comfortable with it.
Knee is doing much better now, so I’m going to try to do some leg extensions and leg curls Thursday to see how it goes. I won’t do 5-3-1 on legs, even after the knee is 100%, because I just don’t want to risk anymore injuries. My legs still are in good shape, at least for my age. So if I can just keep them in good shape, and just improve on muscle that’s all I want.

 

[MrKleen73]

Sounds like a fun plan, and i agree on the legs. I want them to be decent but I don't need them to be massive anymore. Just relatively strong, and capable.

 

[Hyde]

Friendly reminder that the training max in 5/3/1 should be set LOWER than you can actually max out at. It’s just a value to help generate weights, so when in doubt choose a lower TM. You can always bump it up faster later.

 

[gphagan1]

Friendly reminder that the training max in 5/3/1 should be set LOWER than you can actually max out at. It’s just a value to help generate weights, so when in doubt choose a lower TM. You can always bump it up faster later.

Oh yeah, I probably figured my max a little lower than what it is, but I thought 275 for my max, so 90% is 247.5 which is what I’ll start my percentages with. It looked low, but like you said I would rather start lower and bump it up later….it’s all about that steady progression. I haven’t maxed out in awhile, and won’t in the beginning. But as I start to get the feel for heavier weights, I’m hoping I can hit 315 by the end of the year. But I’m definitely taking it slow and plan on being smart. With that said I would love all the feedback and suggestions you have because my nature has always been to go full throttle sometimes too soon, and I really just have to remember to pull back on the reins more.

 

[Hyde]

Oh yeah, I probably figured my max a little lower than what it is, but I thought 275 for my max, so 90% is 247.5 which is what I’ll start my percentages with. It looked low, but like you said I would rather start lower and bump it up later….it’s all about that steady progression. I haven’t maxed out in awhile, and won’t in the beginning. But as I start to get the feel for heavier weights, I’m hoping I can hit 315 by the end of the year. But I’m definitely taking it slow and plan on being smart. With that said I would love all the feedback and suggestions you have because my nature has always been to go full throttle sometimes too soon, and I really just have to remember to pull back on the reins more.

Yeah 250 is most I’d consider, especially since you haven’t even taken it right now and aren’t really in a position to do so safely yet. So I’d say you have the right idea.

 

[gphagan1]

4/15/2026
Wednesday
Stretches
Warmups

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

Pull-ups
8, 8

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

Standing Barbell Curl
105 x 8
110 x 8, 8, 8, 12

DB Concentration Curls
45 x 12, 12, 12, 10

Left the gym with an awesome pump. When I pulled into the driveway and got out of my truck I could smell the grill….my wife was grilling Bison burgers and red potatoes with onions and peppers. Man they were so good…it was funny, she said our Grandson said “Paw Paw’s gonna get you for grilling on his Green Egg. She told him maybe if I hurry I can finish before he gets home. So when I pulled in he said he’s here like he really was worried. Ha, I guess he thought he had my back….man code.

 

[MrKleen73]

Haha, now I love to grill or cue it up, but if my wife cooked on my stuff I would just be happy to be getting fed. I do know some men that would have a conniption fit. Like it would hurt their manhood for their lady to touch the grill.

 

[gphagan1]

Haha, now I love to grill or cue it up, but if my wife cooked on my stuff I would just be happy to be getting fed. I do know some men that would have a conniption fit. Like it would hurt their manhood for their lady to touch the grill.

I’m the same way…I like her to use the grill, and she knows it, especially if it’s Bison burgers or steaks. Truthfully I usually only grill on the weekends, because I’m just too tired during the week. But it’s probably been over a year since she’s grilled on the Egg so I guess it was a thing to him. The funny thing is she played along and acted like she was worried, but she really wanted me to drive up just to see how he would react. Yeah Maw Maw likes to joke too.

 

[MrKleen73]

I love that!

 

[Dustin07]

DB Concentration Curls
45 x 12, 12, 12, 10

Maybe its just me but again, this seems really impressive to me. Those barbell curls at 105+ are heavy weights and I know if fresh and surrounded by yoga pants I can do that, but never in my life I don't think I've attempted concentration curls at 45. new challenge unlocked

“Paw Paw’s gonna get you for grilling on his Green Egg. She told him maybe if I hurry I can finish before he gets home.

Haha, now I love to grill or cue it up, but if my wife cooked on my stuff I would just be happy to be getting fed. I do know some men that would have a conniption fit. Like it would hurt their manhood for their lady to touch the grill.

when we took back our Traeger to Costco, they gave me 100% of my money back no questions asked and I just got really lucky cause I ended up snagging a Kammado Joe and this gas grill on deep deep discounts so their combined price was I think a hair less than the Traeger I returned. I want to say I paid less than $200 for this one new. the smoker my wife doesn't really ever use, but if she wants to grill before i get home she hits this one. However when it comes to respecting my manhood, she never hauls or chops fire wood or mows the lawn, she knows those are my jobs lol

https://www.lowes.com/pd/Monument-Mesa-Stainless-Steel-5-Burner-Liquid-Propane-Infrared-Gas-Grill-with-1-Side-Burner/5015168677

 

[gphagan1]

Maybe its just me but again, this seems really impressive to me. Those barbell curls at 105+ are heavy weights and I know if fresh and surrounded by yoga pants I can do that, but never in my life I don't think I've attempted concentration curls at 45. new challenge unlocked




when we took back our Traeger to Costco, they gave me 100% of my money back no questions asked and I just got really lucky cause I ended up snagging a Kammado Joe and this gas grill on deep deep discounts so their combined price was I think a hair less than the Traeger I returned. I want to say I paid less than $200 for this one new. the smoker my wife doesn't really ever use, but if she wants to grill before i get home she hits this one. However when it comes to respecting my manhood, she never hauls or chops fire wood or mows the lawn, she knows those are my jobs lol

https://www.lowes.com/pd/Monument-Mesa-Stainless-Steel-5-Burner-Liquid-Propane-Infrared-Gas-Grill-with-1-Side-Burner/5015168677

I appreciate that Dustin….yeah any kind of curls or rows are still in my wheelhouse. Back 20 to 25 years ago I was a lot stronger and I won’t even tell you what I did on concentration curls back then, but honestly I’m really happy with where I’m at for my age. Ha, I even looked up the state bench press record for over 60 in the 220 lbs (100 kg) class, and to be honest it got me to thinking.

 

[gphagan1]

This is the state bench record in the USA Powerlifting database. It’s 341.7 lbs . He also set the total record. I really couldn’t do the squat or deadlift, but that bench possibly looks reachable. There was a couple of other different organizations that the record was like 275 and the other was like 292 or something, but I would rather shoot for something higher. To be official it has to be a meet by that organization. In 2019 I was able to bench 365 lbs at 55 years old, but it was just touch and go, so I may have been able to do a 350 competition bench back then. But I had also bulked up to 257 lbs, which makes a huge difference, and I injured my left shoulder again, so there’s that too. It’s not necessarily majorly important to me, but it would be cool, as long as everything stays healthy and injury free.

Male
Raw Master 3a - Bench press
Name Weight Date Location
-100 Tommy Mundy 341.7 lbs 09/13/2025 Lifting the House History Certificate Add video
Raw Master 3a - Bench press single lift
Name Weight Date Location
-100 Tommy Mundy 341.7 lbs 09/13/2025 Lifting the House History Certificate

 

[Dustin07]

IDK sounds like your new goal has been unlocked!
I hear you on the touch and go. When I gave Cube a try after seeing Hyde's success on it I was doing a lot more pause work. My best bench raw is still only 305, but I can tell you that my 305 was a much cleaner potentially legal comp bench than my first 300lb bench. So even though my PR had only gone up 5lbs my strength, control, and form improved drastically I think.

 

[Dustin07]

Its kinda funny when we are in here surrounded by crazy strong dudes all the time that I would say "only" 305lbs. It doesn't feel significant but sometimes when you stop and think about the weights we are moving its pretty cool. and as far as your age... I don't see a lot of guys at any age putting up 225 x 10.

 

[gphagan1]

Its kinda funny when we are in here surrounded by crazy strong dudes all the time that I would say "only" 305lbs. It doesn't feel significant but sometimes when you stop and think about the weights we are moving its pretty cool. and as far as your age... I don't see a lot of guys at any age putting up 225 x 10.

I know, 305 is a really good bench, but like you said we’re surrounded by some crazy strong dudes so it really does drive you. But the benefit with that is we get to see like Hyde and SkRaw and what they go through to hit those numbers, and thankfully we can glean knowledge from them on our path. In the end we’re truthfully are just competing against ourselves to be the best version of us at where we are in our life in those moments.

 

[Segansational]

Haha, now I love to grill or cue it up, but if my wife cooked on my stuff I would just be happy to be getting fed. I do know some men that would have a conniption fit. Like it would hurt their manhood for their lady to touch the grill.

While I also think of myself as the "grill master" honestly, any woman who is willing to cook a good meal for you, that's love right there. Never turn it down!

Its kinda funny when we are in here surrounded by crazy strong dudes all the time that I would say "only" 305lbs. It doesn't feel significant but sometimes when you stop and think about the weights we are moving its pretty cool. and as far as your age... I don't see a lot of guys at any age putting up 225 x 10.

Hah, speak for yourselves! I'm using poverty weights at about half that. 300# isn't even a dream it's so out of reach for me!! More like a fantasy!

 

[Dustin07]

While I also think of myself as the "grill master" honestly, any woman who is willing to cook a good meal for you, that's love right there. Never turn it down!

amen to that!

Hah, speak for yourselves! I'm using poverty weights at about half that. 300# isn't even a dream it's so out of reach for me!! More like a fantasy!

well I think if I've learned anything from Hyde and Skraw, its always "is the juice worth the squeeze" and whats most importan to you. You could always put on 100lbs and see where your bench is at 250. being strong is incredibly fun. Building strength and growing has always been so much fun than cutting for me, but I think you and I both on our day to day lifestyles prefer to be leaner. so for us the juice might not be worth the squeeze to get that strong.

 

[Hyde]

The USAPL btw is drug tested, with no therapeutic exceptions even for medically-administered TRT. So anyone competing in that fed needs to probably be off ANY hormones or SERMs for several months at least to be able to pass the drug test. And if you break a record, you’re probably getting tested. They have to test 10% at least per comp or something and can use them however they want as well.

Technically you can’t enter if you have used in multiple years I believe, but in reality you just need to pass a test:epiandrosterone ratio, total level, and all metabolites they scan for (AAS, SERMs, stimulants like ephedrine, etc).

 

[gphagan1]

The USAPL btw is drug tested, with no therapeutic exceptions even for medically-administered TRT. So anyone competing in that fed needs to probably be off ANY hormones or SERMs for several months at least to be able to pass the drug test. And if you break a record, you’re probably getting tested. They have to test 10% at least per comp or something and can use them however they want as well.

Technically you can’t enter if you have used in multiple years I believe, but in reality you just need to pass a test:epiandrosterone ratio, total level, and all metabolites they scan for (AAS, SERMs, stimulants like ephedrine, etc).

Oh wow, I didn’t know that….yeah won’t be doing that one, because I really wouldn’t want to be off TRT for months. Man I’m glad you told me. Well I wouldn’t have set that high of a bench as a goal this year anyway. I had thought late next year, but yeah it’s not important enough to me to get off TRT for. Honestly I don’t think I could bench that much without being on TRT anyway. But I still have my goal of 315 by the end of the year.

 

[gphagan1]

4/16/2026
Thursday
Stretches
Warmups
Band Work

Leg Extensions
3 x 10

Leg Curls
3 x 10

Calf Raises
3 x 10

It’s been a long journey back to leg day. I looked and my last true leg day was Feb 4, and then Feb 16 is when I injured my knee warming up for legs. I was able to pretty much stay active and do stretches and band work 2 or 3 days a week during these 8 weeks, except for those 3 days I missed work before going to get the Cortisone shot from my Orthopedic. But man this has been a long 8 weeks.
I only used about 50% of what I would usually do on those machines. The first couple of sets on the leg extensions my knee crackled a little, but my ART guy said to expect that, because it’s probably scar tissue, and as long as there’s not pain I should be fine. He said expect the stiffness and just progress slowly over the next few weeks. He was right…there was a little stiffness, but really no pain. Although the leg curls were uncomfortable and achy, but really no pain. At first it felt so light, that I wondered if it was enough, but by the end I could tell it was best to not push the knee and just keep progressing slowly. But it did feel good…. And I had walked a little over 10000 steps at work today, so this is definitely the most my legs have worked since the injury.

 

[Dustin07]

are you able to bike comfortably with the knee? I have been surprised that throughout this episode biking hasn't been an issue for me. I'm not sure it contributed any to recovery but I'm sure it didn't help get some bloodflow in and a light 10 minute warm up seems to loose adductors and it band area quite a bit before deadlifting or leg press for me.

And I had walked a little over 10000 steps at work today, so this is definitely the most my legs have worked since the injury.

wow thats a good metric. I was thinking last night about how many months its taken me to feel pretty safe in full squat ROM but looking back, even walking was sorta an embarrasing shuffle in January. I can only wonder how much longer these recoveries would take if we weren't already active lifters, and actively working towards recovery like the general population.

 

[dapack]

Oh wow, I didn’t know that….yeah won’t be doing that one, because I really wouldn’t want to be off TRT for months. Man I’m glad you told me. Well I wouldn’t have set that high of a bench as a goal this year anyway. I had thought late next year, but yeah it’s not important enough to me to get off TRT for. Honestly I don’t think I could bench that much without being on TRT anyway. But I still have my goal of 315 by the end of the year.

Got off last year for about 10 weeks and was miserable. Didn't realize how much outside the gym it effected me. Never again will I be off

 

[Dustin07]

Got off last year for about 10 weeks and was miserable. Didn't realize how much outside the gym it effected me. Never again will I be off

it definitely seems like you have been in a better place mentally and your strength has come back big time since getting back into routine, I remember when you took a break and it seemed pretty hard on you.

 

[gphagan1]

are you able to bike comfortably with the knee? I have been surprised that throughout this episode biking hasn't been an issue for me. I'm not sure it contributed any to recovery but I'm sure it didn't help get some bloodflow in and a light 10 minute warm up seems to loose adductors and it band area quite a bit before deadlifting or leg press for me.


wow thats a good metric. I was thinking last night about how many months its taken me to feel pretty safe in full squat ROM but looking back, even walking was sorta an embarrasing shuffle in January. I can only wonder how much longer these recoveries would take if we weren't already active lifters, and actively working towards recovery like the general population.

Yes, I was able to do a short bike ride last Sunday, and in the morning my Grandson and I are going to start back on our Saturday morning bike rides, and go through the bike trails that go through the college, probably about 4 to 5 miles….the scenery is amazing there in the Spring.