gphagan1's latest activity
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Not gonna lie, I loved Superdrol! It was my first crossover to the dark side :). I was an adult in my early 40s though and at my genetic max. I was very careful to protect liver and cholesterol... -
gphagan1 replied to the thread GP’s Old Man With A Plan Log.7/31/2026 Friday Stretches Warmups Overhead Press 5-3-1 135 x 5 150 x 3 165 x 3 (2 RIR) Side Laterals 30s x 10, 10, 10 HS Iso Decline Press 210 x 10, 10, 10 Rope Push Downs 3 x 10 Low Cable...
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Pull ups come a lot closer to ripping my callous off than deads for the most part. Again probably the flexed wrist palm a little more over the bar grip. When I use Versa's I do more of a hanging...
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I don't know if I have small hands or what but even with strict pull-ups these days I wear my gymnastics grips from the xfit days when we were doing muscle ups and twisting the hand over the bar a...
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Looking more shredded each post. Not losing the any size either. How do you feel at that low of bodyfat?
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175g training days 150g rest days. Yeah, prep is definitely the hardest thing I've ever done. I've learned a lot about myself and had some good prayer times through it all. It breaks you and...
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Feel like a zombie, lol. Got switched to night shift 7 weeks out. 4-5 hours of sleep a night. We're already there condition wise so my coach just dropped cardio amd lowered my steps from 12k a day...
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gphagan1 replied to the thread Slicin' and Dicin'.Great pull day…. That 420 is 🔥
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gphagan1 replied to the thread Slicin' and Dicin'.She says no…. I wonder how her boyfriend felt after offering her a $1000 to carry them halfway around the track, and she reaches down and snatched them up and starts walking….you go girl.😎
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Is there another way to carry them?
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Kinda silly but I've been forcing myself to always haul the 45s by plate grip farmers carry style. Since I don't really do any other grip specific work I figure this is better than nothing. Seems...
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Week 1 Cycle 4 Deads 5 x 165, 205 3 x 250 5 x 270, 310 6 x 350 Joker 1 x 390, 420 BBB 3 x 10 x 205 RDL 2 x 10 x 205 Notes Warmed up a bit more with rows, hang powercleans, and OHP to make...
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3 weeks out..
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You look like you are on track. Stay diligent.
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gphagan1 replied to the thread First competition!.Looking shredded man….looks like you’re going to roll into your competition in a good place…good job.💪😎👍
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My bodybuilder gym only has the old chest supported HS Row, but Fitness Connection by my house has all of them but the low row.
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gphagan1 replied to the thread GP’s Old Man With A Plan Log.Oh yeah, pull-ups can take it out of you even when you’re carbed up, so anything after that set of 21 you did was just that much more impressive. I was just happy I could still get 12 after that...
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Also, since I am lighter lately I can do more chin-ups, BUT since I’m keto as soon as I do one higher rep set I’m DONE. There’s just no glycogen to keep doing repeated bouts of them. I did that...
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We have the mid row at the bb club and it’s really sweet because there’s a lot of grip variation possible with it.
