GP’s Old Man With A Plan Log

[gphagan1]

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, me too….we were eating our eggs and oatmeal, as usual, and he set down with eggs and a big serving of the rice. I said well look at you, and told him to mix them all together, and I grabbed me and him some jalapeños, so he must’ve loved it, because he was getting a second helping as I was leaving for work.

 

[gphagan1]

5/6/2026
Wednesday
Stretches
Warmups
Band Work

Leg Extensions BFR
3 x 10

Leg Curls BFR
3 x 10

Calf Raises
3 x 10

Stair Master
5 minutes

Haven’t really been having issues with going up and down the stairs at work, so I decided to do 5 minutes on the Stair Master to see how it felt. It felt pretty good, but glad I only went 5 minutes, because I could feel it when I got home, and the only thing extra I had added was the Stair Master. It’s pretty crazy how much just a little work can hit muscles when you’re in that recovery from an injury phase. It’s definitely humbling and a reminder for me to take it slowly when I add back Leg Press next week.

 

[MrKleen73]

Sounds like a win to me. The stairmaster is a great stress test.

 

[gphagan1]

It really is, and I’ve got some DOMS in the legs today, so the whole little workout definitely hit good.

 

[gphagan1]

5/7/2026
Thursday
Stretches
Warmups
Yesterday’s workout

Overhead Press 5-3-1
120 x 5
135 x 3
150 x 1

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 feel like the numbers are dialed in right where I need to be on OHP for 5/3/1. That 150 felt like a true 2-3 RIR which felt about right.

 

[Jimbabwe]

I might **** around and do some stair master cardio after my leg day tomorrow. Can't remember the last time I did that, but recall it sucking major ass.

 

[gphagan1]

I might **** around and do some stair master cardio after my leg day tomorrow. Can't remember the last time I did that, but recall it sucking major ass.

Yeah, and that means it has to be good when it sucks that much.

 

[gphagan1]

5/11/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Deload Day

Bench 5-3-1
135 x 5
145 x 5
155 x 10

HS Incline Bench Machine
140 x 10, 10, 10

CG Bench
135 x 10, 10, 10

Side Laterals
15s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Deload days are always mentally the toughest for me, because it never feels like enough, but I know it’s necessary to keep these old joints in the game. I had 2 people come up to ask if I was alright, because of how light I was on bench. One of the little girls when I told her I was fine and just doing a deload week, she said “good because I was worried you had injured your shoulder again”. It’s good to feel loved, even in the gym.

 

[gphagan1]

5/12/2026
Tuesday
Stretches
Warmups

Deload

Wide Mag Grip Pulldowns
100 x 10, 10, 10

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

Standing Barbell Curl
75 x 10, 10, 10

Incline DB Curl
25s x 10, 10, 10

DB Rear Laterals
25s x 10, 10, 10

Yesterday’s workout….not much to it. Went ahead and did a deload on everything again. Hopefully this all pays off with my joints and injury prevention as I progress on 5/3/1.

 

[Dustin07]

Yesterday’s workout….not much to it. Went ahead and did a deload on everything again. Hopefully this all pays off with my joints and injury prevention as I progress on 5/3/1.

you could do a lot worse than moving slightly less weight for a few days!
I've avoided 531 for a long time cause with AMRAPS, Jokers, BBB etc I would run myself into the absolute ground and those deloads were definitely necessary for me.