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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. 💪😎
 
6/19/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
110 x 5
130 x 5
145 x 10 (2-3 RIR)

HS Iso Shoulder Press
130 x 10
140 x 10, 10

HS Iso Decline Press
210 x 10, 10, 10

Rope Push Downs
3 x 10

Low Cable Row
145 x 10
160 x 10, 10

Hammer Curls
45 x 12, 12, 12

Got to test out our new HS Iso Shoulder Press machine today, and as usual with all the Hammer Strength plate loaded machines, I love it. It hits a little different than your standard barbell overhead press. You start at the front of your delts and upper chest but as you press it gradually transitions to directly over your head in the middle, and then at full extension it feels like you are slightly behind the head. So it really feels like it hits the front, side, and a little of your rear delts. It really felt like a perfect complement to the 5/3/1 OHP. Man I love new toys, especially when they are cool.😎👍
 
Hyde said:
The first gym I trained at had one; it was super cool. Used to use it a lot early on!
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Yeah that’s the machine he got for $800 at Georgia Tech…It looks brand new. He’s putting in a couple more of the new machines this week. Can’t wait to see what else Summer Santa brings us this week.😃
 
gphagan1 said:
Yeah that’s the machine he got for $800 at Georgia Tech…It looks brand new. He’s putting in a couple more of the new machines this week. Can’t wait to see what else Summer Santa brings us this week.😃
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Man 800 seems like a steal! Is it color themed also?
 
akboom87 said:
Man 800 seems like a steal! Is it color themed also?
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Yes, it’s white…and he organizes his gym really well. He doesn’t just arbitrarily put in a machine. He will re-arrange and set it up with machines that train similar muscles. That way if you want to train with supersets or circuit train, you can stay in the same area and not have to run back and forth all over the gym. The only thing really off to the side by itself is the deadlift platform. And he keeps all his equipment in top condition.😎👍
 
gphagan1 said:
Thanks Dustin…yeah it felt good, and the biggest positive, there has been no shoulder issues as I’ve been progressing in weight.😎👍
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its weird. its almost as though in 2026 you and I have really benefited from a consistent, slow and programmed increase in intensity and volume as though my prior a.d.h.d. take everything to faillure whenever I feel like it wasn't quite as good.
 
Dustin07 said:
its weird. its almost as though in 2026 you and I have really benefited from a consistent, slow and programmed increase in intensity and volume as though my prior a.d.h.d. take everything to faillure whenever I feel like it wasn't quite as good.
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I know it’s like we’re in this parallel universe. 😂
Ha, and we both injured our knees around the same time and recovered without surgery, thankfully.😂
I am really liking the way 5/3/1 is moving along. Having a properly programmed workout does make a difference.💪😎👍
 
man me too. this go of 531 is treating me better than my last few. instead of loathing cycle 3, I'm looking forward to it. I'd bet 100% its cause i'm ten lbs heavier, eating more, and not adding 6 WODS a week so my recovery has been 10x better.
 
6/23/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
185 x 3
210 x 3
235 x 8 (2-3 RIR)
Spoto Bench
235 x 5, 4

HS Incline Bench Machine
210 x 10, 10, 10

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

Side Laterals
30s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Felt like a pretty solid workout considering I was drained when I got to the gym today. It could be the heat and humidity or could have a little to do with I haven’t had my TRT injection since Friday 6/12, so it’s been 12 days. Friday evening, after my shower I was getting my stuff together for my injection and I knocked my bottle of Test off the sink, it hit the toilet and the bottle shattered, and yes it was my last bottle. The bad part is my normal source is out and won’t have any for 3 weeks. I’m going to have to bite the bullet and order some online. I just hope they can get it to me within a week. I have Clomid, but I really didn’t want to have to take a serm and PCT. Man I’ve been on TRT since I was 55 , so 6 years and don’t really want to go the PCT route, just to start right back up in a few weeks, so I’ll probably just tough it out until I get more.👍
 
That sucks, I hope you can find some, if I had a surplus I would just send you some.
 
gphagan1 said:
I knocked my bottle of Test off the sink, it hit the toilet and the bottle shattered, and yes it was my last bottle. The bad part is my normal source is out and won’t have any for 3 weeks. I’m going to have to bite the bullet and order some online. I just hope they can get it to me within a week. I have Clomid, but I really didn’t want to have to take a serm and PCT. Man I’ve been on TRT since I was 55 , so 6 years and don’t really want to go the PCT route, just to start right back up in a few weeks, so I’ll probably just tough it out until I get more.👍
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Thats wild, I was literally thinking about this same scenario yesterday should I ever go the TRT route. the "what if" last bottle type stuff. I already have that lifestyle with contacts and contact solution just so I can see lol.

But how is your overall mood etc? It seems like 12 days+ would put a damper on things, yet you're still killing it with that bench day.
 
Dustin07 said:
Thats wild, I was literally thinking about this same scenario yesterday should I ever go the TRT route. the "what if" last bottle type stuff. I already have that lifestyle with contacts and contact solution just so I can see lol.

But how is your overall mood etc? It seems like 12 days+ would put a damper on things, yet you're still killing it with that bench day.
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Truthfully mood wise I feel fine, and I’m not having any issues with drive in the gym. The half life is like 5 days, so I probably wouldn’t start to notice until next week. But I’ll be fine….guess I’m just gonna have to focus a little more on the yoga pants booty between sets. “Hey girl can you come over here and give me a spot, I need a little boost.”😜
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“Thanks, I needed that.”
 
gphagan1 said:
Truthfully mood wise I feel fine, and I’m not having any issues with drive in the gym. The half life is like 5 days, so I probably wouldn’t start to notice until next week. But I’ll be fine….guess I’m just gonna have to focus a little more on the yoga pants booty between sets. “Hey girl can you come over here and give me a spot, I need a little boost.”😜
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I look at your teenage worthy libido and compare it to one of my best friends here locally who is turning 70 lately and has been on TRT for about 12+ years now. I've never seen such a horny man in my life. (I really wish he didn't do ozempic though cause now his shoulders are shrinking) and I think this is how I want to be in my 60s and 70s. My buddy Daryl at the local gym is about 6'4, black man in his 60s and it cracks me up when the 22yr old yoga pants on the squat rack starts doing RDL's and he just winks at me and gives me a fist bump. he is my brother for life. lol

from a biological standpoint I'm just curious about at what point "withdrawals" would kick in and when you would feel shitty without it? it seems like you're doing fine so far!

but then again I'm also a firm believer that mental strength is so dang important that a man with low T can life a life thats better and more masculine with a man that has high T and a weak mind.
 
I think I sorta base my own hormonal well being off libido. If libido is down then chances are the rest of life are suffering. if libido is up, everything is doing pretty well. I do miss the hyper aggression I get from megadosing epiandro. I almost enjoy being angry at the other cars on the road when commuting, but I don't like the dht/hair shedding, higher blood pressure, anxiety, or shrinking balls.
 
After reading in SMonts log about someone running 35mg of trest a week as temporary TRT it made me think of you because I think you have stated you like Trest so i was curious if you had any to fill in the gap?
 
MrKleen73 said:
After reading in SMonts log about someone running 35mg of trest a week as temporary TRT it made me think of you because I think you have stated you like Trest so i was curious if you had any to fill in the gap?
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No, I wish I did though because I would do that. You know I definitely see how Trest could help bridge the gap on TRT. But truthfully before TRT I didn’t really have a libido problem even with my Test levels in the 400s. I’ve been horny for many years….it’s just Trest makes me super horny.😜🔥🍆
 
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