GP’s Old Man With A Plan Log

gphagan1

gphagan1

Legend
I’ve needed to start a log for quite some time now. I originally planned to start one last year 2024, but last year really sucked for me injury wise. It seems like every time I turned around I was injuring something or tweaking an old injury, and it constantly felt like 1 step forward 2 steps back. That part of getting old sucks. And one of the worst parts is recovery gets harder and harder as we age.
I’m 60 years old, and have lifted off and on since I was 15. Lifted consistently through the 80s and 90s, trained in Kenpo Karate as a kid, in the 70s, and got my black belt at 16. Back then I was doing a lot of cross training, but always loved the gym. I arm wrestled religiously during the late 80s and through the 90s up until I got a pretty severe torsion fracture, and decided to give it up after that. When I was 39 tore my left upper pec, front delt, and part of my bicep. A couple of weeks prior I had benched 395, still my all time best, and 2 weeks later decided to go for 405. So before attempting the 405 I had hit 350, 375, and decided to do 395 just to see how it felt before 405. Well 395 really went pretty easy and I was so fired up I went to rack, caught the hook, and it all came crashing down before my spotter could grab it good. He was able to grab the right side, but the left side crushed me. After a long rehab I was able to get back to lifting some, but between a crazy work schedule and family I let myself slip away from lifting when I was 44. I still did my martial arts, heavy bag training, and weekend warrior sports, but didn’t start lifting again until I was 52. I really enjoyed and needed to get back to pumping iron. I re-injured the same areas in my upper pec and front delt in 2019, and was rehabbing really well, but then was in a car accident. So between that and COVID in 2020 I lost a lot of what I had built from when I started back. 2021, 22, and 23 were pretty good and thanks to muscle memory I had gotten back most of what I had built when I came back at 52. Like I said 2024 was another rough one. I had battled nagging injuries off and on all year, but in September I messed my shoulder up pretty bad again. After some slow rehab I decided to go to an ART specialist in November, mainly because of seeing how good of results Hyde had with his, and I am so glad I found a good one.
So here I am….I had been doing very light dumbbell, rehab, and band work and finally my Doctors agreed to let me get back to lifting. Obviously pretty light work, but I was able to get back in my gym and finally start training somewhat normal again.
So with that said my goal for this log is really to track my training, recomp, and share with the A/M family my journey.
I follow logs by Hyde, MrKleen, SkRaw, Dustin, Smont and PolishHammer and respect those guys and their knowledge on training, nutrition, and anabolics. Really there is a lot of good people on this forum. Those guys are just a few.
I’m very open to feedback, and I’ve gained a pretty good bit of knowledge on this lifestyle myself. I have found we all have different experiences but similar goals, and seem to help each other. Sorry about the long rambling introduction, but just wanted to set the table, so let’s get this party started.💪😎👍
 
Last edited:
4/21/2025
Monday

Numerous stretches
Pushups
Warm Ups

Bench
135x10,10
155x10
185x10,8,8
195x8

DB Press
45s x 8
55s x 10,8,8

Skull Crusher superset w/ Close Grip Bench
75 x 8 …….CG 10
85 x 8…….CG 10
85 x 8…….AMRAP on CG (Didn’t count)

Side Lateral
15s x 8
20s x 8
20s x 8
Rear Delt
30s x 8,8

I know it’s not much, but after all the crackling and popping during warmups everything actually didn’t feel too bad.
I will probably stick with a P,P,L on Mon, Tues, and Wed, and Upper Fri, Lower Sat for a month or so to get back in the groove. And then go from there.
Ha on a side note, I’m the oldest guy at our gym. We have a lot of college kids that go there, and they all call me Pops. Well they knew I had a rough 2024, so when I hadn’t showed up for the last couple months, they were all worried. It actually touched me how emotional some of the young girls got, and ran up and hugged me. Of course I didn’t mind.😜
 
gphagan1 said:
I’ve needed to start a log for quite some time now. I originally planned to start one last year 2024, but last year really sucked for me injury wise. It seems like every time I turned around I was injuring something or tweaking an old injury, and it constantly felt like 1 step forward 2 steps back. That part of getting old sucks. And one of the worst parts is recovery gets harder and harder as we age.
I’m 60 years old, and have lifted off and on since I was 15. Lifted consistently through the 80s and 90s, trained in Kenpo Karate as a kid, in the 70s, and got my black belt at 16. Back then I was doing a lot of cross training, but always loved the gym. I arm wrestled religiously during the late 80s and through the 90s up until I got a pretty severe torsion fracture, and decided to give it up after that. When I was 39 tore my left upper pec, front delt, and part of my bicep. A couple of weeks prior I had benched 395, still my all time best, and 2 weeks later decided to go for 405. So before attempting the 405 I had hit 350, 375, and decided to do 395 just to see how it felt before 405. Well 395 really went pretty easy and I was so fired up I went to rack, caught the hook, and it all came crashing down before my spotter could grab it good. He was able to grab the right side, but the left side crushed me. After a long rehab I was able to get back to lifting some, but between a crazy work schedule and family I let myself slip away from lifting when I was 44. I still did my martial arts, heavy bag training, and weekend warrior sports, but didn’t start lifting again until I was 52. I really enjoyed and needed to get back to pumping iron. I re-injured the same areas in my upper pec and front delt in 2019, and was rehabbing really well, but then was in a car accident. So between that and COVID in 2020 I lost a lot of what I had built from when I started back. 2021, 22, and 23 were pretty good and thanks to muscle memory I had gotten back most of what I had built when I came back at 52. Like I said 2024 was another rough one. I had battled nagging injuries off and on all year, but in September I messed my shoulder up pretty bad again. After some slow rehab I decided to go to an ART specialist in November, mainly because of seeing how good of results Hyde had with his, and I am so glad I found a good one.
So here I am….I had been doing very light dumbbell, rehab, and band work and finally my Doctors agreed to let me get back to lifting. Obviously pretty light work, but I was able to get back in my gym and finally start training somewhat normal again.
So with that said my goal for this log is really to track my training, recomp, and share with the A/A family my journey.
I follow logs by Hyde, MrKleen, SkRaw, Dustin, Smont and PolishHammer and respect those guys and their knowledge on training, nutrition, and anabolics. Really there is a lot of good people on this forum. Those guys are just a few.
I’m very open to feedback, and I’ve gained a pretty good bit of knowledge on this lifestyle myself. I have found we all have different experiences but similar goals, and seem to help each other. Sorry about the long rambling introduction, but just wanted to set the table, so let’s get this party started.💪😎👍
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I’m pumped for this!!! Glad to see you start this log. It’s been a long time coming. I am along for the ride Sir!!! YOU GOT THIS!!!!!
 
Last edited:
gphagan1 said:
4/21/2025
Monday

Numerous stretches
Pushups
Warm Ups

Bench
135x10,10
155x10
185x10,8,8
195x8

DB Press
45s x 8
55s x 10,8,8

Skull Crusher superset w/ Close Grip Bench
75 x 8 …….CG 10
85 x 8…….CG 10
85 x 8…….AMRAP on CG (Didn’t count)

Side Lateral
15s x 8
20s x 8
20s x 8
Rear Delt
30s x 8,8

I know it’s not much, but after all the crackling and popping during warmups everything actually didn’t feel too bad.
I will probably stick with a P,P,L on Mon, Tues, and Wed, and Upper Fri, Lower Sat for a month or so to get back in the groove. And then go from there.
Ha on a side note, I’m the oldest guy at our gym. We have a lot of college kids that go there, and they all call me Pops. Well they knew I had a rough 2024, so when I hadn’t showed up for the last couple months, they were all worried. It actually touched me how emotional some of the young girls got, and ran up and hugged me. Of course I didn’t mind.😜
Click to expand...
Nice session! Some respectable numbers for just “testing the waters”. I had no idea about your martial arts background. Kenpo(if that corrects to “keno” 1 more time…) Kung-fu, and jiu-jitsu background as well.
Must have been awful w all the 20 something girls hugging you. How ever did you concentrate? You probably eyed 395 and thought about it….just for a second…just to see how it’d feel…😎👍💪💪💪
 
this is the log we've been waiting for!

gphagan1 said:
Well 395 really went pretty easy and I was so fired up I went to rack, caught the hook, and it all came crashing down before my spotter could grab it good. He was able to grab the right side, but the left side crushed me.
Click to expand...

Oh man that's one of my greatest fears. my main lifting buddy with the big squat is closing in on my bench but his a.d.d. makes me nervous when he gets squirrely. He comes so close to hitting the j-hooks all the time, I think he has hit them once or twice. When he's doing a 90%+ rep I tend to really hover cause it's almost scary just to watch him. Your experience is exactly what I often worry about.

gphagan1 said:
It actually touched me how emotional some of the young girls got, and ran up and hugged me. Of course I didn’t mind.
Click to expand...

😂 💪
 
PolishHamm3r77 said:
Nice session! Some respectable numbers for just “testing the waters”. I had no idea about your martial arts background. Kenpo(if that corrects to “keno” 1 more time…) Kung-fu, and jiu-jitsu background as well.
Must have been awful w all the 20 something girls hugging you. How ever did you concentrate? You probably eyed 395 and thought about it….just for a second…just to see how it’d feel…😎👍💪💪💪
Click to expand...
Yeah, I can’t kick as high anymore, but I can still throw down, for an old man, when not injured. My middle son has a Brown Belt in Gracie Jiu Jitsu which I think is harder to get than a black belt in a lot of other martial arts. That boy is an Anaconda if he grabs hold of you.
And I definitely didn’t mind the young ladies giving hugs. 😎👍
 
Dustin07 said:
this is the log we've been waiting for!



Oh man that's one of my greatest fears. my main lifting buddy with the big squat is closing in on my bench but his a.d.d. makes me nervous when he gets squirrely. He comes so close to hitting the j-hooks all the time, I think he has hit them once or twice. When he's doing a 90%+ rep I tend to really hover cause it's almost scary just to watch him. Your experience is exactly what I often worry about.



😂 💪
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Thanks for following Dustin….yeah that was not a fun day on bench, went from ecstatic thinking 405 was next, right before I racked it, to feeling like I just got crushed by a dump truck. It really was my and his fault. I should have stayed focused and not let my mind wonder before I racked it. And he thought I had gotten it so easy that there was no problems, but we both learned a lesson on staying focused. The guy felt horrible and it traumatized him as well. My normal workout partner wasn’t there, and I knew this guy from the gym, and he was experienced, but again we both lost focus.🤷🏻‍♂️
 
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gphagan1 said:
The guy felt horrible and it traumatized him as well. My normal workout partner wasn’t there, and I knew this guy from the gym, and he was experienced, but again we both lost focus.🤷🏻‍♂️
Click to expand...
oh man that's rough. I really only trust 2 people on my bench spots, my 15yr old and my normal lifting buddy... you never know what you're going to get from a rando. When Layne Norton tore his peck before he got his pro card, it put that thought in the back of my mind ever since.
 
4/22/2025
Tuesday
Stretches
Light Machine Rows
Warmups

DB Rows
50s x 8
55s x 8
60s x 8
65s x 8
70s x 8

Wide Mag Grip Pulldown
100 x 8
115 x 8
130 x 8, 6, 5

Preacher Curl
70 x 10, 10
75 x 10, 8, 8

DB Concentration Curls
35 x 10
40 x 10
45 x 8, 6

Took a while to get loosened up. Once everything got warmed up, DB rows and wide pulldowns felt pretty good. Was having a little pain in that left bicep on preacher curls, but it seemed to get better, and no pain after workout, so hopefully just scar tissue breaking up. That’s the first curls I’ve really been able to do with half way decent weight in like 5 months, so that was a win in my book.
Got home and my wife had cooked a roast with potatoes, carrots, and onions. So yeah I ate good, but I did have enough will power to not eat any of her homemade cornbread. 😎
 
4/23/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
265 x 8
285 x 8
265 x 8
265 x 5

Leg Ext.
3 sets x 10

Leg Curls
3 sets x 10

Glute Machine
3 sets x 8

Standing Calf Raise Machine
3 x 15

Our gym got a new Hack Squat machine, and our owner said it is 125 lbs empty, so those weights include that…..very smooth machine, and really got a good burn in the quads.
My legs were rubber by the time I left….hopefully don’t pay for it too bad tomorrow.😎
 
4/25/2025
Friday
Stretches
Warmups

Shoulder Press Machine
80 x 8
90 x 8
100 x 8
100 x 8
100 x 7

Dip Machine
160 x 8
175 x 8, 8, 8, 8

Alt Dumbbell Curls
35 x 10
40 x 10
45 x 10, 8, 5

Wide Grip Low Row
115 x 8
130 x 8
145 x 8, 8, 6

Incline Chest Press Machine
135 x 8
185 x 8, 8, 6

Got a really good pump today….shoulder was really stiff on the shoulder press machine the first couple of sets, then smoothed out. Had to really focus on keeping the elbows in on the dip machine, because that shoulder felt a little unstable and a little pain, so didn’t push the weight, but all feels good now.
All and all I’m pleased with this week and really enjoying some of these new SNS supplements. Enjoying nice pumps and hardly any DOMS. I’ll list everything I’m taking tomorrow…..About to watch the new Jason Statham movie with my wife.😎👍
 
gphagan1 said:
4/25/2025
Friday
Stretches
Warmups

Shoulder Press Machine
80 x 8
90 x 8
100 x 8
100 x 8
100 x 7

Dip Machine
160 x 8
175 x 8, 8, 8, 8

Alt Dumbbell Curls
35 x 10
40 x 10
45 x 10, 8, 5

Wide Grip Low Row
115 x 8
130 x 8
145 x 8, 8, 6

Incline Chest Press Machine
135 x 8
185 x 8, 8, 6

Got a really good pump today….shoulder was really stiff on the shoulder press machine the first couple of sets, then smoothed out. Had to really focus on keeping the elbows in on the dip machine, because that shoulder felt a little unstable and a little pain, so didn’t push the weight, but all feels good now.
All and all I’m pleased with this week and really enjoying some of these new SNS supplements. Enjoying nice pumps and hardly any DOMS. I’ll list everything I’m taking tomorrow…..About to watch the new Jason Statham movie with my wife.😎👍
Click to expand...
Great session and awesome to see this log! Following along 💪🏻
 
Dustin07 said:
How was the new movie? Which one was it?
Click to expand...
A Working Man…..it was a good movie. Obviously a lot of good action and fighting. We are taking my Grandson to see the Accountant 2 with Ben Affleck today. The first one, The Accountant, was really good and they say this one is better.😎
 
Affleck has some goodies. I’ll have to check that series out. “The Town” is one of my all time fave bangers with him. I think he may have wrote/directed that one actually, time to rewatch lol
 
SkRaw85 said:
Affleck has some goodies. I’ll have to check that series out. “The Town” is one of my all time fave bangers with him. I think he may have wrote/directed that one actually, time to rewatch lol
Click to expand...
Yeah The Town was a good one….The Accountant 2 was great…..both the first one and this new one are really good movies. My wife and teenage grandson loved it. We went to Taco Mac and had hot wings before the movie, and still had popcorn at the movie….we wasn’t going to get any popcorn, but once I smelled it when we walked in I couldn’t resist.😎
 
Monday
4/28/2025
Stretches
Warmups
Pushups

Bench
135 x 10
155 x 10
185 x 10
195 x 8, 8, 8

Incline Bench Machine
165 x 8, 8, 8

Close Grip Bench
135 x 8
145 x 8
155 x 8
155 x 8

Rope Tricep Pushdowns
3 sets x 10

Arnold Press
25s x 10,10,10,10

Everything felt good once I pushed through all the shoulder stiffness. Got a serious pump that felt so good. Got home and my wife had made homemade Chili…..yes I pigged out.😎👍
 
SkRaw85 said:
Affleck has some goodies. I’ll have to check that series out. “The Town” is one of my all time fave bangers with him. I think he may have wrote/directed that one actually, time to rewatch lol
Click to expand...
so many. his Kevin Smith stuff was always good like Dogma, Daredevil, etc but two I really liked that I lot of people either haven't seen or dont' remember is Boiler Room (all time fav of mine) and the The Company Men. Even his chick flicks like Jersey Girl (another Kevin Smith I think) and He's Just Not That Into You were good.
gphagan1 said:
Yeah The Town was a good one….The Accountant 2 was great…..both the first one and this new one are really good movies. My wife and teenage grandson loved it. We went to Taco Mac and had hot wings before the movie, and still had popcorn at the movie….we wasn’t going to get any popcorn, but once I smelled it when we walked in I couldn’t resist.😎
Click to expand...

gotta love it, I'm redeveloping a love for simply going to the theater! just need them to put out more quality movies haha. We went to The Alto Knights most recently, my wife might have fallen asleep. I told her it was the most I ever enjoyed a bad movie. (it wasn't bad, just slower than the Godfather).
 
Dustin07 said:
so many. his Kevin Smith stuff was always good like Dogma, Daredevil, etc but two I really liked that I lot of people either haven't seen or dont' remember is Boiler Room (all time fav of mine) and the The Company Men. Even his chick flicks like Jersey Girl (another Kevin Smith I think) and He's Just Not That Into You were good.


gotta love it, I'm redeveloping a love for simply going to the theater! just need them to put out more quality movies haha. We went to The Alto Knights most recently, my wife might have fallen asleep. I told her it was the most I ever enjoyed a bad movie. (it wasn't bad, just slower than the Godfather).
Click to expand...
I also like going to the actual movies lately. It's like a dieing thing that needs to stay. All the things that made ppl go out are being replaced with stay at home options. Mofos don't even try clothes on anymore, they just order **** online. I can't fit anything right by guessing without trying on 3 or 4 things
 
Dustin07 said:
so many. his Kevin Smith stuff was always good like Dogma, Daredevil, etc but two I really liked that I lot of people either haven't seen or dont' remember is Boiler Room (all time fav of mine) and the The Company Men. Even his chick flicks like Jersey Girl (another Kevin Smith I think) and He's Just Not That Into You were good.


gotta love it, I'm redeveloping a love for simply going to the theater! just need them to put out more quality movies haha. We went to The Alto Knights most recently, my wife might have fallen asleep. I told her it was the most I ever enjoyed a bad movie. (it wasn't bad, just slower than the Godfather).
Click to expand...
Yeah, those are all good…. I know we can stream anything we want, but you just can’t replace taking your lady out to eat, going to the movies afterwards, and then going home and getting your cardio on.😜
 
Smont said:
I also like going to the actual movies lately. It's like a dieing thing that needs to stay. All the things that made ppl go out are being replaced with stay at home options. Mofos don't even try clothes on anymore, they just order **** online. I can't fit anything right by guessing without trying on 3 or 4 things
Click to expand...
Yep, and that’s why a lot of people that don’t socialize out in society have a hard time communicating face to face.
 
Smont said:
I also like going to the actual movies lately. It's like a dieing thing that needs to stay. All the things that made ppl go out are being replaced with stay at home options. Mofos don't even try clothes on anymore, they just order **** online. I can't fit anything right by guessing without trying on 3 or 4 things
Click to expand...

its true. my wife actually ordered me a bunch of gym clothes the other day cause she had some killer deal (it really was great, $12/pants, $12/shirt, much higher quality than my normal stuff) The pants worked great but the shirts were either too small or too large and they were all size L, lol. so they get mailed back. for work clothes I just man up and go in and actually try stuff on. especially if its slacks or something. I always have to get a larger waist to make the legs fit and have it tailored down.
 
gphagan1 said:
Yeah The Town was a good one….The Accountant 2 was great…..both the first one and this new one are really good movies. My wife and teenage grandson loved it. We went to Taco Mac and had hot wings before the movie, and still had popcorn at the movie….we wasn’t going to get any popcorn, but once I smelled it when we walked in I couldn’t resist.😎
Click to expand...
Just googled what taco Mac is 🤤
 
Dustin07 said:
so many. his Kevin Smith stuff was always good like Dogma, Daredevil, etc but two I really liked that I lot of people either haven't seen or dont' remember is Boiler Room (all time fav of mine) and the The Company Men. Even his chick flicks like Jersey Girl (another Kevin Smith I think) and He's Just Not That Into You were good.


gotta love it, I'm redeveloping a love for simply going to the theater! just need them to put out more quality movies haha. We went to The Alto Knights most recently, my wife might have fallen asleep. I told her it was the most I ever enjoyed a bad movie. (it wasn't bad, just slower than the Godfather).
Click to expand...
Kevin Smith! Love all his work, brings back childhood nostalgia
 
SkRaw85 said:
taco Mac
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its not this?

1745946075298.webp
 
SkRaw85 said:
Yeah I want that too! Apparently Taco Mac is a restaurant in the southeast. I will attend one at least once in my life lol
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They have some of the best wings….you can go in have some drinks, if you want, wings, (they have other stuff that’s good, but we go for the wings), huge TVs everywhere, and the one near us has pool tables upstairs. Oh and can’t forget those hot little waitresses showing that southern hospitality.😎👍
 
gphagan1 said:
They have some of the best wings….you can go in have some drinks, if you want, wings, (they have other stuff that’s good, but we go for the wings), huge TVs everywhere, and the one near us has pool tables upstairs. Oh and can’t forget those hot little waitresses showing that southern hospitality.😎👍
Click to expand...
Sold!
 
SkRaw85 said:
Yeah I want that too! Apparently Taco Mac is a restaurant in the southeast. I will attend one at least once in my life lol
Click to expand...
my step girls introduced me to spaghetti tacos when they were like 15/16, and to be honest we made them again last Christmas 😂
 
4/29/2025
Tuesday
Stretches
Warmups
Light Machine Low Rows

DB Rows
50s x 8
65s x 8
75s x 8, 8, 8

Wide Mag Grip Pulldown
115 x 8
130 x 8, 8, 8, 6

Preacher Curls
70 x 10
75 x 10, 8, 8

DB Concentration Curls
35 x 10
40 x 10
45 x 8, 8

Felt really good today, and another very satisfying good pump. Wanted to give a shout out to Steve @sns8778 for continuing to bring us outstanding supplements through all his companies. I haven’t taken all his products, but what I have taken are all great and top of the line in their category. Here are the ones I’ve been taking recently, and I’m very pleased with these products…..

SNS Multi XT
SNS Growth Factor XT
SNS Cardiovascular Support XT
SNS ATP Elite
SNS Endoflo XT
SNS Pea Relief
CEL BASIS
I also use Apex Alchemy Helios (transdermal Curcumin)
This combination has not only helped with my workouts and recovery (very little DOMS after such a long layoff at 60 years old), they really seem to be helping my shoulder heal and recover quicker. I highly recommend his products.👍
I have XPG Carnitine transdermal gel ordered, going to order some Joint Support XT, Focus XT, when in stock and Recomp 20 when in stock. And I’m on Test 150 a week TRT.😎
 
gphagan1 said:
I have XPG Carnitine transdermal gel ordered
Click to expand...
I have liked the xpg carnitine. I don't recall the base but it can go on sorta cold like applying Icy Hot. When I used to mega dose oral carnitine I felt like it had helped with fat loss on a cut, XPG Carnitine I assume would do better, but what I do notice is pumps similar to XPG Pump Gel.
 
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