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GP’s Old Man With A Plan Log

gphagan1 said:
6/17/2026
Stretches
Warmups

Wide Grip Pulldowns
160 x 10, 10, 10

Pull-ups
12, 12

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

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

Incline DB Curl
45s x 8, 8, 8, 8

DB Rear Laterals
35s x 10
40s x 10, 10

Another 2 shirt sweat day but it was so good and what a pump. My partner actually showed up to work upper back and arms with me today. I think it’s been almost a month since I had seen him. A couple of the girls that always seem pretty wild was actually commenting on our pump…I’ve got to admit that’s why I put 115 on that last set, but I was so drained from the heat I only got 8. That’s ok though they seemed impressed.😜
My buddy actually did pretty good trying to hang in there, but he started with 2 x 12 at 95 and hit 105 for 8 then 4. Still though considering he’s missed a month I thought he did good. Guarantee he’ll feel those biceps tomorrow.💪😎
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Great session and crazy strong curls! Got to add the weight for them yoga pants girls 🤣
 
Nice, 13 reps of 225 for a 2-3RIR is pretty dang impressive. Nice work.
 
Man I just know I’d love lifting with you; you’re a good training partner for sure. I mean everyone I’ve gotten to lift with from AM has always been so fun to train with.
 
Jimbabwe said:
Is this your way of admitting to not having a monster hog?
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It is so funny that I literally thought about saying the same thing when I first read that. LMAO!
 
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6/18/2026
Thursday
Stretches
Stationary Bike 10 minutes
Warmups
Body Master Multi Hip (part of warmups)
2 x 10
Cycled through Quads, Hams, Glutes, Adductors & Abductors twice.

Leg Press
90 x 8
180 x 8
270 x 8, 8
360 x 8

Leg Extensions
3 x 10

Leg Curls with stretch at top
3 x 10

Standing Calf Raises
3 x 10

Was able to go up in weight on leg press with no issues or pain in the knee. Probably will do 360 for 2 sets next week and just gradually continue to progress weekly.
We got in some of our new equipment, can’t wait to use the HS ISO Shoulder Press tomorrow, but decided to do a little circuit of 2 sets on the Body Master Multi-Hip he got. And I’ve got to say that is a great machine as part of your warmup routine and getting everything loose. I felt great by the time I did leg press. 💪😎
 
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