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GP’s Old Man With A Plan Log

Hyde said:
Love that machine, been too long since I’ve gotten to use one!

Enjoy your mini cycle 😄
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Yeah I’ve never used one, but I really like it. I had quit using our other Hack squat machine, which is a York too, but it really started getting to my knees. With this one, the platform is bigger, and I guess the angle just made it to where I could position myself to be kinder to the knees. Honestly I thought the front squat was going to kill my knee, so I tested the range of motion, and although I can’t do ATG yet, it’s deep enough to really hit the quads strong. Truthfully it’s the closest thing I’ve tried to an actual front squat.🔥
 
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gphagan1 said:
With this one, the platform is bigger, and I guess the angle just made it to where I could position myself to be kinder to the knees.
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thats pretty awesome. we basically have like 4 different leg press machines. the star trac and h/s, then old school horizontal, v squats and hack squats and I'll tell you it can take me a few reps to find the right orientation for the knee on the v squats/hacks.
 
Dustin07 said:
thats pretty awesome. we basically have like 4 different leg press machines. the star trac and h/s, then old school horizontal, v squats and hack squats and I'll tell you it can take me a few reps to find the right orientation for the knee on the v squats/hacks.
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We have a Star Trac leg press too, and I actually like it a lot. Funny story I forgot to share a couple weeks ago. So we have a couple 100 lbs plates on one of the racks on the leg press, and I looked over and one of the girls, that may weigh like 110 grabbed one and slid it off and had it standing up barely lifting it about a foot off the ground, so I ran over there and put it on the leg press for her. She said “that's weird normally I can pick them up no problem.” So I told her that as little as she is I would have been impressed if she loaded the 100 lbs plates by herself. She went “oh crap, I thought that was 45s.” In my mind I’m thinking talk about not paying attention, because they are twice as thick, but I was nice and told her hey it happens, and then loaded 45s for her. Honestly I’m just glad she didn’t slide it off onto her toes….ouch. It’s kind of funny, because she is new, but since then she always asks how I’m doing.😎
 
gphagan1 said:
We have a Star Trac leg press too, and I actually like it a lot. Funny story I forgot to share a couple weeks ago. So we have a couple 100 lbs plates on one of the racks on the leg press, and I looked over and one of the girls, that may weigh like 110 grabbed one and slid it off and had it standing up barely lifting it about a foot off the ground, so I ran over there and put it on the leg press for her. She said “that's weird normally I can pick them up no problem.” So I told her that as little as she is I would have been impressed if she loaded the 100 lbs plates by herself. She went “oh crap, I thought that was 45s.” In my mind I’m thinking talk about not paying attention, because they are twice as thick, but I was nice and told her hey it happens, and then loaded 45s for her. Honestly I’m just glad she didn’t slide it off onto her toes….ouch. It’s kind of funny, because she is new, but since then she always asks how I’m doing.😎
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That is true newbie status, not noticing the numbers or the massive feeling difference
 
Dustin07 said:
oh man thats for sure where I thought this story was going!
to be fair, most gyms still dont' have anything over 45s and 55s IMO should be banned lol
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Bro 55s are awesome; they save space AND time. Plus they’re the perfect weight for front delt raises, curl pump up, and you end up getting stronger because they make the weights look smaller.
 
Hyde said:
That is true newbie status, not noticing the numbers or the massive feeling difference
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I know absolutely, and she was giving it her all. I am glad I said something and didn’t just load both of them and she gets folded up because it’s over twice what she normally does. 😬
 
Hyde said:
Bro 55s are awesome; they save space AND time. Plus they’re the perfect weight for front delt raises, curl pump up, and you end up getting stronger because they make the weights look smaller.
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all the ones at our local gyms are proportionately larger than the 45s to match a 45+10 on the bar so they take up the same space and THEY DONT GYM MATH

everyone knows that 2x 55s isn't a number. but 2 x 45s and we're talking.

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as long as we are on the topic my autism also rejects 15lb and 35lb plates for the same reasons-
 
Dustin07 said:
all the ones at our local gyms are proportionately larger than the 45s to match a 45+10 on the bar so they take up the same space and THEY DONT GYM MATH

everyone knows that 2x 55s isn't a number. but 2 x 45s and we're talking.

View attachment 261457


as long as we are on the topic my autism also rejects 15lb and 35lb plates for the same reasons-
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So I bet the 55 lbs bars really throw you for a loop.😂
 
gphagan1 said:
So I bet the 55 lbs bars really throw you for a loop.😂
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we don't have them at this gym but yes historically that was rough haha.
what we do have is the ez bars and what we used to call "trainer bars" which do not have weights stamped on the sleeves so I'm always guessing if they're 15, 25, 35 etc. its one of the reasons I tend to stick with ez bar curls on the fixed weight ez bars so I just know what i'm doing ha.

I'm just glad I'm not in a real PL gym and don't have think about kg's all the time lol
 
I think i told you guys before but my first oly meet I hit the cleanest snatch I've ever had on my opening lift. I was like damn that was light! then I realized I opened up with a low training weight because I had converted my Kgs wrong somehow lol. probably just all the stress/speed/pressure of my first meet, being in line, judges asking for weights quickly and me mathing poorly lol. I still hit my 2nd and 3rd attempts clean but the jumps were bigger than I initially planned after that opener
 
5/26/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
120 x 3
135 x 3
155 x 5(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

Man that Hammer Strength Shoulder Press really hits good following heavy OHP. By the time I left, and two shirts later I really had a good upper body pump. Got to admit it felt good walking in Walmart feeling all swole after the workout. 💪😎👍
 
gphagan1 said:
Overhead Press 5-3-1
120 x 3
135 x 3
155 x 5(2-3 RIR)
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I gotta work pretty hard to keep up with you. it seems like our OHP and Bench are darn near exactly the same spot right now. 155 was my RX on my 3's week, I hit 7 with probably 0 RIR. you hit 5 with 2-3 RIR, so we probably had the same actual day, lol.
 
Dustin07 said:
I gotta work pretty hard to keep up with you. it seems like our OHP and Bench are darn near exactly the same spot right now. 155 was my RX on my 3's week, I hit 7 with probably 0 RIR. you hit 5 with 2-3 RIR, so we probably had the same actual day, lol.
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Yeah, I think you still got me on both, but I’m really pleased how 5/3/1 is progressing. It does seem like both of us picked the right program for what we needed.😎👍
 
Good work on those OH Presses!
 
Hyde said:
Wait until he finds out there are 65/66lb bars out there too 😝
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If I ever build a home gym I'm banning this nonsense from my property

we actually did have a 55 that we'd play with back in 2019 for pulls, that slightly wider diameter bar definitely seemed to help with grip strength. made a standard bar feel so much lighter and easier to throw around.
 
Dustin07 said:
If I ever build a home gym I'm banning this nonsense from my property

we actually did have a 55 that we'd play with back in 2019 for pulls, that slightly wider diameter bar definitely seemed to help with grip strength. made a standard bar feel so much lighter and easier to throw around.
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We have a giant camber bar that’s 85lbs. Makes math a nightmare
 
Hyde said:
We have a giant camber bar that’s 85lbs. Makes math a nightmare
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We have one of those too, standing in the corner with our rack of specialty bars. That’s the one bar I’ve never seen anyone use. The only reason I knew it weighed 85 lbs is I asked the owner how big it is. When I told him I’ve never seen anyone use it, he laughed and said me neither.🤷🏻‍♂️
 
gphagan1 said:
We have one of those too, standing in the corner with our rack of specialty bars. That’s the one bar I’ve never seen anyone use. The only reason I knew it weighed 85 lbs is I asked the owner how big it is. When I told him I’ve never seen anyone use it, he laughed and said me neither.🤷🏻‍♂️
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This obviously means you need to pull that beast out and show everyone what is up!!! Spin that biatch like a baton and prove Old Man Strength is real! ;)
 
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
195 x 5
220 x 3
245 x 3 (2 RIR)
Spoto Bench
235 x 5, 5

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

So 245 x 3 on bench is another PR bench in my 60s. Even though the heat was brutal, everything felt great. I was absolutely drained after this workout, but I hydrated well all day and added sodium throughout the day and pre and intra workout so even though I soaked two shirts I think I’ve been hitting my hydration just right.😎👍
 
Hyde said:
Wait until he finds out there are 65/66lb bars out there too
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Now that's just mean. Someone out there just trying to eff with people's minds!
gphagan1 said:
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
195 x 5
220 x 3
245 x 3 (2 RIR)
Spoto Bench
235 x 5, 5

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

So 245 x 3 on bench is another PR bench in my 60s. Even though the heat was brutal, everything felt great. I was absolutely drained after this workout, but I hydrated well all day and added sodium throughout the day and pre and intra workout so even though I soaked two shirts I think I’ve been hitting my hydration just right.
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Another great session, sounds like everything is really progressing well.
 
gphagan1 said:
Thanks, I appreciate it guys. I guess not too bad for an old fart.😂
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I distinctly remember MISSING a 245lb PR attempt on bench at nearly 21 years old, after benching nearly 3 years. It was the last max out before I started taking a designer steroid on the day before my 21st birthday & traded in my natty card.

So for reference, a 190lb trained male of collegiate age working for multiple years couldn’t do this for a single, yet you’re repping it over age 60 - “not too bad for an old fart” indeed!
 
gphagan1 said:
Thanks, I appreciate it guys. I guess not too bad for an old fart.😂
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Hyde said:
So for reference, a 190lb trained male of collegiate age working for multiple years couldn’t do this for a single, yet you’re repping it over age 60 - “not too bad for an old fart” indeed!
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I have to frequently bite my tongue cause I know realistically its smart for us to base goals and accomplishments off current realities based upon a lifetime of experiences but when I watch this log I don't see "old man" @gphagan1 I just see solid lifter and in the back of my mind I never imagine any limitations or reasons why you can't continue to chase lifetime PRs.

like... I want you to be safe and smart, but you're damn strong and at 20 years older than me I'm still chasing you.
 
Hyde said:
I distinctly remember MISSING a 245lb PR attempt on bench at nearly 21 years old, after benching nearly 3 years. It was the last max out before I started taking a designer steroid on the day before my 21st birthday & traded in my natty card.

So for reference, a 190lb trained male of collegiate age working for multiple years couldn’t do this for a single, yet you’re repping it over age 60 - “not too bad for an old fart” indeed!
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Dustin07 said:
I have to frequently bite my tongue cause I know realistically its smart for us to base goals and accomplishments off current realities based upon a lifetime of experiences but when I watch this log I don't see "old man" @gphagan1 I just see solid lifter and in the back of my mind I never imagine any limitations or reasons why you can't continue to chase lifetime PRs.

like... I want you to be safe and smart, but you're damn strong and at 20 years older than me I'm still chasing you.
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That really means a lot Hyde and Dustin…. I honestly want to be lifting even past 70. Hey Stallone is still going strong and he’s in his late 70s almost 80.💪😎👍
 
7/1/2026
Wednesday
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
330 x 8, 8, 8

Standing Barbell Curl
105 x 12
110 x 12, 12
115 x 10

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

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

There was only me, one of the young guys, and the owner in there today, so he said hey man you want me to crank it up, and we just rocked out the whole workout. We were all working out on different equipment, but we were all having a blast, and really enjoyed the workout. I did have to take a little longer between sets, because of the heat, but that’s ok because I seemed to stay strong until the end. Had me a cherry Icee and Fairlife 42 G protein drink afterwards, got home, ate some chicken and rice and fell asleep watching the US in FIFA, but hey I woke up and we had won.😎👍
 
gphagan1 said:
That really means a lot Hyde and Dustin…. I honestly want to be lifting even past 70. Hey Stallone is still going strong and he’s in his late 70s almost 80.💪😎👍
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You have to to set the bar ;)
My dad turned 64 last month and he always tells me age is just a number and a state of mind. None of his old highschool buddies will do sports with us. He's invited them to flag football, softball etc, so he always has to hang out with guys my age haha. He says it helps keep him young. I'd say his energy is very high. I actually think the worst thing for him right now would be retiring or selling our biz because he loves coming in at 5:30am and just doing busy work and cracking jokes with co-workers.

now my dad doesn't lift anywhere as heavy as you/us, but he does hit his home gym down in the barn every single morning for a weight circuit he invented himself and cycles back and forth between his eliptical, bike, and treadmill. like religiously, every day. dude runs more in a day than I do in a month lol.

gphagan1 said:
fell asleep watching the US in FIFA, but hey I woke up and we had won.😎👍
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since we're all baseball people, but still sports people, I literally just heard my dad in the other office talking to one of our employees who was at the Seattle game this week go "then USA hits 2 homeruns in the bottom of the ninth and we win soccer!" lol 😂 😂 😂
 
Dustin07 said:
You have to to set the bar ;)
My dad turned 64 last month and he always tells me age is just a number and a state of mind. None of his old highschool buddies will do sports with us. He's invited them to flag football, softball etc, so he always has to hang out with guys my age haha. He says it helps keep him young. I'd say his energy is very high. I actually think the worst thing for him right now would be retiring or selling our biz because he loves coming in at 5:30am and just doing busy work and cracking jokes with co-workers.

now my dad doesn't lift anywhere as heavy as you/us, but he does hit his home gym down in the barn every single morning for a weight circuit he invented himself and cycles back and forth between his eliptical, bike, and treadmill. like religiously, every day. dude runs more in a day than I do in a month lol.


since we're all baseball people, but still sports people, I literally just heard my dad in the other office talking to one of our employees who was at the Seattle game this week go "then USA hits 2 homeruns in the bottom of the ninth and we win soccer!" lol 😂 😂 😂
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Yeah man there is no doubt being physically active is one of the keys to staying young. Eat right, sleep right, exercise, keep your mind sharp, and keep your lady happy in bed and out.😜
That’s really cool he said 2 home runs. Yeah I just love sports….and hey, the US is coming to Seattle Monday to play Belgium in the round of 16. Of course I think tickets will probably start at $3000 and up.😎
 
gphagan1 said:
US is coming to Seattle Monday to play Belgium in the round of 16. Of course I think tickets will probably start at $3000 and up.😎
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I seem to be just south enough of Seattle that none of the mayhem has effected us. Although I did have to drive up through downtown I think June 22nd so inbetween games, and it was amazing how much they cleaned the city up. Seattle has so many issues with the fenty, homelessness, gangs, prostitutions, but when we hosted the all-star game, taylor swift, and now FIFA, its crazy how the whole city is magically cleaned up for a couple weeks.
 
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