gphagan1's latest activity
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gphagan1 replied to the thread GP’s Old Man With A Plan Log.11/11/2026 Wednesday Stretches Warmups HS Iso Lateral High Row 270 x 8 330 x 8, 8, 8 340 x 8 HS Iso Lateral Mid Row 230 x 8, 8, 8, 8 Pull-Ups 14, 12, 10 Machine Preacher Curl 4 x 10 Standing... -
gphagan1 replied to the thread GP’s Old Man With A Plan Log.Oh yeah definitely….those Spotos were probably all you needed to help push through that sticking point.👍
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Totally agree and it's good to see a program followed by a larger sample size of people. Like I really liked BBB for a while but been watching you do Spottos, now here I am with PRs, and taking...
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gphagan1 replied to the thread Hyde’s Strength Odyssey.That’s awesome….congrats on that huge PR. No doubt your Dad was watching and is very proud. And no doubt that Rolling Stone song was a sign to go for it.💪🏆
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Heck yeah! That’s awesome PR and sounds like he was probably watching you and rooting for you 🙏🏻 Looking lean and mean that left arm you can really see the veins popping out
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Kilo lingo takes a bit to learn lol! I for one am very excited for you for the upcoming meet. I know others following your thread feel the same way but from a PL competitor to another I know...
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11/11/26 Roll feet, thighs, tspine Mash psoas & hip flexors Scap Pushups Cat Camel Shoulder & hip stretch Glute Activation Session #1: 3 min Assault Bike Bird Dogs Hang from pullup bar...
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Easy, like an opener! It’s been kilos again on bench & deads for a couple weeks now since prep began. I also use kilos on squat almost year round at the barbell club. Anytime you see numbers...
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W4-D3 Warmups I was being a puss and almost didn’t go lift, so punishment for that is as follows. Squats- 45x10 95x10 135x5 155x5 3x2x185 3x2x205 225x5x5 185x5x5 Bench- wide grip 45x10...
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I believe 255 no problem so I figured I’d shoot for 260! man I know everybody is cranking out some great sessions!
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Just like everyone else has said, you just got to feel the feelings to get through them. Once you do the weight will come off your chest and shoulders. Sometimes it is hard to lean into those...
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Back in buisness lol. I can't wait to fire up this cycle and start lifting weights again, I feel so small 😂. If I'm in a tank top or shirtless I look awesome, a little smaller than I'd like, but I...
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Yesterday I fasted (kinda, had 3 of my 5 calorie club sodas with the 70mg caffeine.) And I finished the day with a big steak dinner. I took 2 tbsp butter and dropped it in the cast iron on low...
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Yeah I have 2 younger sisters and 2 older half brothers through our father. So I have always been the leader for my sisters, and even my older brothers have always looked to me for guiding family...
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@Hyde and @Smont, again my condolences. I know the lose never gets easy. Keep the good memories close to heart and remember their souls are always with you guys. Smont, I know you have added...
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criminy, 1 year already. losing dad or grandpa is like getting a familial promotion you never ever wanted.
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You just have to let yourself feel the feelings man, without guilt or shame. You can’t go back, and you can’t know how anything would have gone if you did anything differently anyway. Yesterday...
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I imagine your prep, training, and caloric deficit isn't helping with managing these stressors either... I'm really sorry about your brother dude, I was literally just thinking about him/you like...
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I I think for me the water retention is stress related. I had a really rough start to this week. I was going through my phone sending messages to people letting them know I'm fighting. I waited...
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soft abs + scale not moving sounds like pretty classic water retention to me. When I was staying as lean as you are working on, the two things that would always make my abs fade away for a day...
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181.2. I'm cutting vegetables, dairy and carbs completely today. I'm getting nervous so I'm having steak and eggs tonight, and then after today I will only have chicken breast egg whites and very...
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That could explain the body trying to hold onto fluids you took in yesterday. Happened to me last week and the following day I was 4.5lbs lower and at a new low.
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Woke up +2lbs dispite running around like crazy all day, sparring 5 rounds and eating under 2000 calories. I'm stumped on that. Today's breakfast was similar to that eggs and sourdough meal but...
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@MrKleen73 I finally got myself to finish working on my cookbook. I happened to give a stack of meal ideas and recipes to a girl at the gym who does meal prep so she could get some more muscle...
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oh yeah normal meal prep is unchanged mon-fri breakfast/lunch etc. then all the sudden she makes a lasagna for 12 on sunday, slow cooks 8lbs of pork Friday or Saturday, and on Monday Night...
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500 cal, 55gm protein
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Food and training will be pretty lame for the next 7 days. I got hiit cardio today around 230, sparring tomorrow morning at 8am, Sunday I work a double (kinda, 4 hours in the morning and 6 to 7...
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shes been cooking like crazy and I was like this is why I"m not losing weight. She appologizes and says "I don't know why i cook so much, I will cut back though this is getting pretty silly" and...
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gphagan1 replied to the thread Weights up, scales down….Great session….this PR fever is catching on.💪😎👍
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If 250 is your PR, take 255 or 260! 265 would only be if you had already taken 260 & felt there was more there. But always take a new PR by a modest increment first when you can. Great session man!
