GP’s Old Man With A Plan Log

[Hyde]

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 big set, then struggled to finish out 3x10! That’s half the reps.

 

[gphagan1]

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 set of 14. I don’t know if I would have gotten even 10 if I would’ve done a third set. Ha, if I would’ve been depleted I wouldn’t have gotten 14 on the first set.

 

[MrKleen73]

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.

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.

 

[Dustin07]

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 set of 14. I don’t know if I would have gotten even 10 if I would’ve done a third set. Ha, if I would’ve been depleted I wouldn’t have gotten 14 on the first set.

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 lot. Pull-ups shred my hands more than deadlifts! sometimes I'll intentionally do more of a finger tip type grip on the bar trying to keep my palm off it. back in the old days I basically had a rule of thumb and accepted that if I ever had to do more than 60 pull-ups in a workout, my palm would end up with a quarter sized hole and bloody. (like 10 x 10 type days in a wod).

however I got really good with a bag balm protocol that would typically have my hand healed up within about 2 days lol.

 

[MrKleen73]

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 grip mostly n the fingers letting the versa grip do the bulk of that wok so I can focus on pullups not grip.

 

[gphagan1]

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 Row
145 x 10
160 x 10, 10

Hammer Curls
50 x 8, 8, 8

Shoulders felt good today….probably could have gotten 5 with 165, but sticking with my plan of leaving a little in the tank. I’m hoping to get a leg day in Sunday. I’ll do my bike ride with the boy Saturday morning, but if I don’t have enough time Sunday for the gym I will do another bike ride followed by lunges. That actually hit my legs good last week when I did that.

 

[MrKleen73]

Nice session!