gphagan1's latest activity
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8/12/26 BW 226.4 6 min Incline Walk Scap Pushups Cat Camel Bird Dogs KB Single-leg Deadlifts Bumper Suitcase Carries Paused Hi-bar Squat 45,135x5 +belt & triple-ply sleeves 275,365,405,430x3 BB... -
gphagan1 replied to the thread Slicin' and Dicin'.Nice strong pulls, especially those jokers.😎👍
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Deadlifts 5 x 165, 205 3 x 250 3 x 290, 330 6 x 370 Joker 2 x 405 3 x 405 BBB 5 x 10 x 205 Notes 405 was light as hell today. I had at least 5-6+ in that first effort but I got my belt in a...
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You can see where I started here... https://anabolicminds.com/community/threads/avg-old-shmuck-on-anabolic-xt-alpha-one-cissus-pepti-plex-pea-log.339207/ Cut began mid Jan when I got serious...
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gphagan1 replied to the thread Word Association Thread!!!!!!!!11.Style
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Thank you, Sir! With my strength numbers going up and my focus being pretty locked in, its really hard for me to not play with more oly stuff. Right now the occasional front squat and push press...
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thats usually chest day for me its a mix of pride and embarrasement when I get trapped in my shirt lol 😂
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gphagan1 replied to the thread DaPack..Fighting Age One Day at a Time.Nice work….you look like you really are getting it dialed in for a good meet.
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awesome to see you throwing around 305 in training with confidence!
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August 12th, 2026 (Wednesday) Session #1 Bench;**Pause 1 set 5 reps 165lbs 1 set 4 reps 185lbs 1 set 3 reps 205lbs 1 set 2 reps 225lbs 1 set 1 rep 245lbs Comp; 4 sets 1 rep 260lbs, 275lbs...
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Would be a nice, simple method to prep with. First few meets I followed 5/3/1 a lot through out the training.
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my buddy was just in my office telling me August 13th 2013 was the first time he downloaded 531 app. So I checked my history. Jeremy from the old group (bodybuildingdungeon @dapack ) had emailed...
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Honestly, I was being literal about following 5/3/1 for Powerlifting template (it’s a different book you can easily search the pdf that has you order the weeks 3/5/1) in the fashion I said.
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gphagan1 reacted to Segansational's post in the thread DaPack..Fighting Age One Day at a Time with
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Sights set on the finish line! With how you've been progressing, this should be a good meet! I'm going to need to take some pointers as I work up to my first "meet" attempt. -
Should be set up good for the meet! Go get it pak!
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gphagan1 replied to the thread Slicin' and Dicin'.Great work on your OHP, and way to get back after 200 and getting it after the initial miss. You did that 200 in a joker set after you had already hit your 5/3/1 sets…. I guarantee you that you...
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OHP 5 x 75, 95 3 x 110 5 x 135 3 x 155 6 x 170 Joker 1 x 185, 195, 0 x 200 (fail) 1 x 200 Push press 3 x 215 2 x 225 BBB 10 x 135 4 x 10 x 115 (I think 135 was feasible for all 5 sets but Rx...
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both actually- on the west side we have the Roosevelts pretty much wide spread from OR - Canada, west of the mountain range. On the east side in the highlands with the mulies we have the Rocky...
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I shouldn't complain though cause WA in general is such a mild state, we don't have to worry really about snakes, poisonous spiders, scorpions, etc. We do have rattlesnakes but you rarely see...
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on the west side we have blacktail, east side of the state is whitetail and mulies, we've pretty much hunted all of them. My brother has taken I think 2 elk on mom and dads fields, but they're a...
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Missed a few days. Heck of a squat day it looks like. Yall elk or mule deer hunt on y’all’s land ever? Looks like yall got some good hunting habitat between the forrest and the hayfields
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gphagan1 replied to the thread Word Association Thread!!!!!!!!11.Metropolitan
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Four whole eggs, 4 oz of Turkey, 2 oz of mozzarella cheese, I also had two servings of ketchup and a hot decaf coffee made with fairlife milk.
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Off to a good start, food is looking great as always.
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I've never had a bad dumpling:)
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I had those dumplings on a carb loading day a couple months ago with some ramen; pretty good & I thought the same thing about the macros. My son liked them too.
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Up next, Another one of those exact same Greek yogurt bowls I had earlier minus the honey and I got a little tabletop cherry pie 😂, 16oz 2% fairlife and a bowl of shredded mini wheats. I'm going...
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Aldi had these chicken breast dumplings with pretty good macros, had 2 servings over a cup and a half rice and a half bag of spinach. The dumplings and the spinach were fried up in about a half...
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There certainly could be - some places are generally hotter beds for performance than others. The Midwest, Texas, pockets up down the East, South East, & West Coast. I mean there are strong people...
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Pre-workout meal is Turkey, cheddar, and spinach on a sun-dried tomato wrap with hummus and stone ground mustard. Greek yogurt with a high protein granola, half a banana and a drizzle of honey...
