GP’s Old Man With A Plan Log
- Thread starter gphagan1
- Start date
Jimbabwe
Member
Certainly not with that attitude you won't.
gphagan1
Legend
Segansational
Well-known member
One last one and then we'll stop cluttering up GPs thread!
gphagan1
Legend
No it’s not clutter to me…I probably post as many memes if not more than anyone on AM. Laughter is like medicine.
Dustin07
Legend
ahahaha I'm so opposite of that. my OCD gets a great sense of accomplishment finishing off any of my supps. I hate it when they sit around collecting dust lol
MrKleen73
Legend
@Segansational - Reminder no buying pre-workouts until at least 3/4 of your stash is gone.
gphagan1
Legend
4/27/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
175 x 3
200 x 3
225 x 10
Spoto Bench
225 x 5, 5
HS Incline Bench Machine
205 x 10
210 x 10, 10
CG Bench
175 x 10
185 x 10, 10
205 x 10
Side Laterals
30s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Felt good today….went ahead and went to 10 with 225 on bench instead of 3, but man following that up with two sets of 5 on Spoto bench really hit the chest good. Had a great bike ride Saturday with my Grandson….two Saturdays in a row and not having any knee problems on the bike. That leg definitely feels tired after the bike rides, and a little sore, but no real pain.
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
175 x 3
200 x 3
225 x 10
Spoto Bench
225 x 5, 5
HS Incline Bench Machine
205 x 10
210 x 10, 10
CG Bench
175 x 10
185 x 10, 10
205 x 10
Side Laterals
30s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Felt good today….went ahead and went to 10 with 225 on bench instead of 3, but man following that up with two sets of 5 on Spoto bench really hit the chest good. Had a great bike ride Saturday with my Grandson….two Saturdays in a row and not having any knee problems on the bike. That leg definitely feels tired after the bike rides, and a little sore, but no real pain.
MrKleen73
Legend
I have a bike and want to ride it but I don't think my lower back will stand up to it right now. It is a hybrid with pretty low handlebars and I think that angle would probably tear me up right now. I do love to ride though. I just wish I had someone to ride with.
Good to hear the knee is improving.
Good to hear the knee is improving.
gphagan1
Legend
We both have mountain bikes….we didn’t go down any of the mountain bike trails, not quite ready for that. We just stayed on the concrete Greenbelt trail and rode up and around the college about 5 miles. The whole Greenbelt is 17 miles, but I’m not ready for that long of a ride yet. I love riding with the boy, especially seeing his reaction to some of the college girls. Yeah, you probably would want to wait with your lower back before riding, because it will definitely aggravate any back issues.
Smont
Legend
I just went through my cabinets the other day and threw out like 10 bottles of expired supplements that only had a few servings left each in them
Dustin07
Legend
4/27/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
175 x 3
200 x 3
225 x 10
Spoto Bench
225 x 5, 5
HS Incline Bench Machine
205 x 10
210 x 10, 10
CG Bench
175 x 10
185 x 10, 10
205 x 10
Side Laterals
30s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Felt good today….went ahead and went to 10 with 225 on bench instead of 3, but man following that up with two sets of 5 on Spoto bench really hit the chest good. Had a great bike ride Saturday with my Grandson….two Saturdays in a row and not having any knee problems on the bike. That leg definitely feels tired after the bike rides, and a little sore, but no real pain.
was the last set of bench programmed as a "3+" amrap?
I'm sure there are a million accessories with the 531 formula, I remember dips being a big one in my cycles. I have Wendler's pdf somewhere... I seem to remember him saying he didn't really care what a person did for their accessory work as long as it was volume (at least in this nearly 20 year old pdf I have)
gphagan1
Legend
Yeah the last set was programmed at 3+, about a 2-3 RIR. As the weights get heavier I’ll eventually be where the last set each week is as programmed and around 2 RIR. Truthfully though adding those 2 sets of Spoto bench is working great. So even though it’s felt light here in the beginning, I’m still getting good work in, and sparing the shoulders by starting light. Like next week my final set of 1 is programmed at 235, and I know I can do 6 to 8 reps of that, but over the next couple of months I hope this slow start makes it to where I can ease in to the heavier weights with no setbacks.
gphagan1
Legend
As far as dips, I’ve always loved doing them, but last year the few times I did them gave my shoulders fits, so I shelved them for now. Truthfully as good as my shoulders have felt I probably could do them now, but I’m basically just trying to stick with what I know can do without injury. I’m sure I’ll eventually test them again.
Hyde
Legend
When you do at some point, if you want to take it really cautiously try doing them with a slingshot or band looped into a figure 8 over your chest. Takes pressure off the deep stretched position. That and going slower with more muscle intent, not worrying about number of reps but rather muscle fiber exhaustion, can help prevent unnecessary tweaks. If you use a band, you can even decrease the size of the band over time as you accommodate.
Dustin07
Legend
I have bee pleastantly surprised by the versatility of the slingshot. I have tested it on many things "just to see", including dips, pushups, incline, db work, etc. I'm not saying a person should, but its interesting. You might have to do 50 pushup sets for it to matter but it was sorta cool just to play with it and see.
my shoulders come and go, if I take time away from dips or pull-ups, the first couple days can be a little snap crackle and pop, but if I keep them into routine it doesn't seem to be an issue. I think doing a lot of lat pull-downs has helped my shoulders again feel healthy on pull-ups, and a lot of the hammer strength dips have helped me feel pretty good on the dips again. but fwiw if I open a set up of either pull-ups or dips at bodyweight and say 10-15 reps, I bet my first rep is like 1/3 ROM, then long and longer until my last couple reps are full ROM and paused/TUT. then the sets that follow feel really good for full rom, personally.
Hyde
Legend
Yeah, I alway do feeler warmup with progressive ROM first as well
Dustin07
Legend
honestly I'm the same way with most stuff now days. even bench if I sit down with 95lbs I'm not trying to bench 95lbs, I'm just using 95lbs to stretch everything
Segansational
Well-known member
Do samples count? I'm down to my last few pre-WO sample packs now...
Missed opportunity. You could've mixed all that together to make the mother of all pre's!
Smont
Legend
Quite a few of them had yohimbine in them and that's why I stopped using them, for some reason I can't handle it at all anymore. When I take y or alpha y I feel like I'm having a f****** heart attack lol
gphagan1
Legend
Yep, same with me….Yohimbine jacks my blood pressure up worse than anything.
gphagan1
Legend
4/28/2026
Tuesday
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 12
110 x 12, 10, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man after a busy day at work, where it felt like I barely had time to breathe, it felt so good to get to the gym and hit this workout. Everything went smooth and could really feel all the targeted muscles getting activated. And this was also a day that the yoga pants booty shorts was out in force, so yeah I believe there was definitely a testosterone boost. Four of the CrossFit girls were pretty much working out in the same areas I was in and we were all talking and just cutting up, and after I did pull-ups one of them said Pops check this out and she grabbed the pull-up bar and started like walking on air up and down, so man I was impressed and clapped, well then one of the other girls jumped up and grabbed the side of the rack, with her arms extended, and basically was horizontal with the ground and started doing air steps all the way up until she was almost upside down and back down a few times. And they all did all kinds of cool stuff that was super impressive. A mean they are all hot, but I was just as impressed with the athleticism they all displayed as I was with how good they look doing it. So my workout and the “show” really helped relieve the stress of a hard day at work.
Tuesday
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 12
110 x 12, 10, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man after a busy day at work, where it felt like I barely had time to breathe, it felt so good to get to the gym and hit this workout. Everything went smooth and could really feel all the targeted muscles getting activated. And this was also a day that the yoga pants booty shorts was out in force, so yeah I believe there was definitely a testosterone boost. Four of the CrossFit girls were pretty much working out in the same areas I was in and we were all talking and just cutting up, and after I did pull-ups one of them said Pops check this out and she grabbed the pull-up bar and started like walking on air up and down, so man I was impressed and clapped, well then one of the other girls jumped up and grabbed the side of the rack, with her arms extended, and basically was horizontal with the ground and started doing air steps all the way up until she was almost upside down and back down a few times. And they all did all kinds of cool stuff that was super impressive. A mean they are all hot, but I was just as impressed with the athleticism they all displayed as I was with how good they look doing it. So my workout and the “show” really helped relieve the stress of a hard day at work.
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akboom87
Well-known member
Man that’s an old workout from February2/28/2026
Tuesday
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 12
110 x 12, 10, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man after a busy day at work, where it felt like I barely had time to breathe, it felt so good to get to the gym and hit this workout. Everything went smooth and could really feel all the targeted muscles getting activated. And this was also a day that the yoga pants booty shorts was out in force, so yeah I believe there was definitely a testosterone boost. Four of the CrossFit girls were pretty much working out in the same areas I was in and we were all talking and just cutting up, and after I did pull-ups one of them said Pops check this out and she grabbed the pull-up bar and started like walking on air up and down, so man I was impressed and clapped, well then one of the other girls jumped up and grabbed the side of the rack, with her arms extended, and basically was horizontal with the ground and started doing air steps all the way up until she was almost upside down and back down a few times. And they all did all kinds of cool stuff that was super impressive. A mean they are all hot, but I was just as impressed with the athleticism they all displayed as I was with how good they look doing it. So my workout and the “show” really helped relieve the stress of a hard day at work.
. Looks like a great session and yeah some of that stuff they do is amazing! Always a good stress reliever too when the yoga bootys are all around
gphagan1
Legend
Ha, late night and wrote 2/28…. fixed.Man that’s an old workout from February
Jimbabwe
Member
A shame because it's great for a cutting phase. I've been absolutely housing yohimbine during this cut lol.
Dustin07
Legend
4/28/2026
Tuesday
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 12
110 x 12, 10, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man after a busy day at work, where it felt like I barely had time to breathe, it felt so good to get to the gym and hit this workout. Everything went smooth and could really feel all the targeted muscles getting activated. And this was also a day that the yoga pants booty shorts was out in force, so yeah I believe there was definitely a testosterone boost. Four of the CrossFit girls were pretty much working out in the same areas I was in and we were all talking and just cutting up, and after I did pull-ups one of them said Pops check this out and she grabbed the pull-up bar and started like walking on air up and down, so man I was impressed and clapped, well then one of the other girls jumped up and grabbed the side of the rack, with her arms extended, and basically was horizontal with the ground and started doing air steps all the way up until she was almost upside down and back down a few times. And they all did all kinds of cool stuff that was super impressive. A mean they are all hot, but I was just as impressed with the athleticism they all displayed as I was with how good they look doing it. So my workout and the “show” really helped relieve the stress of a hard day at work.
pretty cool the young girls wanted to show off for you!
every gym ends up with a unique culture and demographic and its always nice when you end up with a good group of people that you don't mind sharing the space with for those few hours per week.
man living in a blue state during the covid years I have a very strong appreciation for the girls that are strutting their stuff again. seeing young men peacocking and young girls showing off for them, feels like nature is healing.Man that’s an old workout from February
gphagan1
Legend
Yeah, and man I tell you what their athleticism is super impressive. Ha, I didn’t mention it in my post, but I told the owner that we need to put a stripper pole in the back room, and I would install it for him.
Dustin07
Legend
Sir Mix-a-lot has got to be the biggest fan of CrossFit in the whole world. I'm certain that its done more for the booty building movement than anything else has.
Dustin07
Legend
if you play your cards right this is a 100% feasible solution because pole dancing classes are all the rage. I think there are maybe 2 or 3 studios in the Tacoma area lol.Yeah, and man I tell you what their athleticism is super impressive. Ha, I didn’t mention it in my post, but I told the owner that we need to put a stripper pole in the back room, and I would install it for him.
Smont
Legend
I traded the yohimbine for crack, it doesn't feel as stressful on my body lol
gphagan1
Legend
4/29/2026
Wednesday
Stretches
Warmups
Band Work
Leg Extensions BFR
3 x 10
Leg Curls BFR
3 x 10
Calf Raises
3 x 10
Took my wraps today and added a little BFR as Kleen suggested, and that is definitely a safe way to get more out of the lighter weights. Really got a great pump for such light weight, and it did make it feel like I got more out of the lighter weights than I have been. Really pleased with how well the knee is doing. I see my ART guy Friday so we’ll see what his thoughts are now with how well it’s going.
Wednesday
Stretches
Warmups
Band Work
Leg Extensions BFR
3 x 10
Leg Curls BFR
3 x 10
Calf Raises
3 x 10
Took my wraps today and added a little BFR as Kleen suggested, and that is definitely a safe way to get more out of the lighter weights. Really got a great pump for such light weight, and it did make it feel like I got more out of the lighter weights than I have been. Really pleased with how well the knee is doing. I see my ART guy Friday so we’ll see what his thoughts are now with how well it’s going.
gphagan1
Legend
I had tried it earlier in the year when I had broke my toe for the same reason….having to use lighter weight, and Kleen suggested it. It’s worked great both times in that rehab type scenario where you shouldn’t go heavy. It’s awkward at first, but when you see how well it works, it’s worth dealing with that to get a better more productive workout in. And I actually have some DOMS today.
gphagan1
Legend
4/30/2026
Thursday
Stretches
Warmups
Overhead Press 5-3-1
110 x 3
125 x 3
140 x 3
Arnold Press
40s x 10
45s x 10, 10
HS Iso Decline Machine
190 x 10
210 x 10, 10
Skull Crushers
90 x 10
100 x 10
110 x 10
Low Cable Row
145 x 10
160 x 10, 10
Hammer Curls
45 x 10, 10, 10
I was drenched in sweat after this workout and didn’t have an extra gym shirt in my bag. The old metabolic furnace was working overtime today. The owner and I were talking between my OHP sets, and he said he’s going to this large exercise equipment warehouse in North Carolina and taking his truck and trailer to pick up two new machines he purchased. A Hammer Strength Iso Plate Loaded Shoulder Press and a Hammer Strength Iso Low Row. Where our deadlift platform is the wall behind it is two rooms that he uses for storage. He’s moving all that stuff into a building he purchased for storage and will knock down the two walls connecting the rooms to the main part of the gym, and opening us up more space for equipment. He knew I love the Hammer Strength equipment and was excited to tell me. I told him I would help knock down the walls and get it ready if he wants. He said I do enough to help and he actually hired a crew for this job. It’s always exciting to get new toys.
Thursday
Stretches
Warmups
Overhead Press 5-3-1
110 x 3
125 x 3
140 x 3
Arnold Press
40s x 10
45s x 10, 10
HS Iso Decline Machine
190 x 10
210 x 10, 10
Skull Crushers
90 x 10
100 x 10
110 x 10
Low Cable Row
145 x 10
160 x 10, 10
Hammer Curls
45 x 10, 10, 10
I was drenched in sweat after this workout and didn’t have an extra gym shirt in my bag. The old metabolic furnace was working overtime today. The owner and I were talking between my OHP sets, and he said he’s going to this large exercise equipment warehouse in North Carolina and taking his truck and trailer to pick up two new machines he purchased. A Hammer Strength Iso Plate Loaded Shoulder Press and a Hammer Strength Iso Low Row. Where our deadlift platform is the wall behind it is two rooms that he uses for storage. He’s moving all that stuff into a building he purchased for storage and will knock down the two walls connecting the rooms to the main part of the gym, and opening us up more space for equipment. He knew I love the Hammer Strength equipment and was excited to tell me. I told him I would help knock down the walls and get it ready if he wants. He said I do enough to help and he actually hired a crew for this job. It’s always exciting to get new toys.
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Segansational
Well-known member
That's awesome. Love that he's constantly looking for more for members. New equipment is always fun!
gphagan1
Legend
It really is, and he’s always looking for new equipment. And the Hammer Strength plate loaded machines are some of my favorites.
MrKleen73
Legend
You really can't go wrong with Hammer Strength, speaking of gym upgrades, my gym loaded up on about 4 more Premier machines, and finally got all of the new DB's in. Tomorrow I should find out what the after school crowd is like and if there are plenty of college ladies there or not. In all honesty this gym has always been more about the hardcore than the eye candy, but I wouldn't be upset to see a nice group in the afterschool hours.
gphagan1
Legend
5/4/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
190 x 5
215 x 3
235 x 5
Spoto Bench
225 x 5, 5
HS Incline Bench Machine
205 x 10
210 x 10, 10
CG Bench
175 x 10
185 x 10
205 x 10, 8
Side Laterals
30s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
This one hit the chest really good, felt strong. Went to my ART therapist Friday and he worked on my knee and shoulders, since I started 5/3/1. Knee is doing great….it was a little of the good pain as he was breaking up scar tissue. It was sore Friday evening, but after a weekend of yard work it felt great by Sunday. He’s really pleased, but wants me to at least wait until next week to start adding in light leg press. He thought the shoulders are doing great too. He actually likes the slow progression of 5/3/1, but just wants me to be extra cautious as the weight gets heavier. I’m definitely sticking with the plan and am in no hurry.
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
190 x 5
215 x 3
235 x 5
Spoto Bench
225 x 5, 5
HS Incline Bench Machine
205 x 10
210 x 10, 10
CG Bench
175 x 10
185 x 10
205 x 10, 8
Side Laterals
30s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
This one hit the chest really good, felt strong. Went to my ART therapist Friday and he worked on my knee and shoulders, since I started 5/3/1. Knee is doing great….it was a little of the good pain as he was breaking up scar tissue. It was sore Friday evening, but after a weekend of yard work it felt great by Sunday. He’s really pleased, but wants me to at least wait until next week to start adding in light leg press. He thought the shoulders are doing great too. He actually likes the slow progression of 5/3/1, but just wants me to be extra cautious as the weight gets heavier. I’m definitely sticking with the plan and am in no hurry.
Last edited:
gphagan1
Legend
gphagan1
Legend
5/5/2026
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
145 x 10
160 x 10, 10
Pull-ups
10, 10
HS Iso Lateral High Row
230 x 8
290 x 8
320 x 8
330 x 8, 8
Standing Barbell Curl
105 x 12
110 x 12, 12, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man, this workout wore me out today. I really think I was lacking on carbs today, and it caught up with me in the gym. I actually hit all my numbers today, but it was definitely tough. Got home and my wife made her Cajun Rotisserie Chicken with Spanish rice and salad, and man that hit the spot.
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
145 x 10
160 x 10, 10
Pull-ups
10, 10
HS Iso Lateral High Row
230 x 8
290 x 8
320 x 8
330 x 8, 8
Standing Barbell Curl
105 x 12
110 x 12, 12, 10
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10, 10
40s x 10
Man, this workout wore me out today. I really think I was lacking on carbs today, and it caught up with me in the gym. I actually hit all my numbers today, but it was definitely tough. Got home and my wife made her Cajun Rotisserie Chicken with Spanish rice and salad, and man that hit the spot.
gphagan1
Legend
Man it was….definitely made up for not eating enough today at work.
gphagan1
Legend
Yeah she wanted to try something different, and it was pretty good too. Of course I was loading up on the chicken. She actually didn’t like the Rice, so we’ll see if she does it again. The Grandson must have loved it, because he ate Rice with eggs this morning instead of oatmeal with us.Nice session, and that meal sounds excellent. I was surprised by the Spanish rice with it, but that has to be better for you than dirty rice!
MrKleen73
Legend
Oh yeah, eggs with Spanish rice and some salsa sounds like a very good breakfast to me! Throw a dollop of plain greek yogurt on that and you have true yumminess! I would have definitely picked the eggs and rice, especially when I was younger!Yeah she wanted to try something different, and it was pretty good too. Of course I was loading up on the chicken. She actually didn’t like the Rice, so we’ll see if she does it again. The Grandson must have loved it, because he ate Rice with eggs this morning instead of oatmeal with us.