gphagan1
Legend
Yeah, I’m limited on what my body will let me do, but thankfully I can at least do something on legs. On the hack squats if I put my feet high on the platform not only is it easier on the knees, but it really hits the quads.
GP’s Old Man With A Plan Log
- Thread starter gphagan1
- Start date
Dustin07
Legend
Yeah, I’m limited on what my body will let me do, but thankfully I can at least do something on legs. On the hack squats if I put my feet high on the platform not only is it easier on the knees, but it really hits the quads.
yeah I often find that both on the v squat and hack machine, well maybe more so on the v squat, my foot stance might be a little different on each set as I try to find that sweet spot where the knees are happy and the muscle stimulus is there. I don't think I have bad knees by any stretch, but there are some movements on these 2 machines where I have to really get the ROM dialed or the knees tell me I'm doing something wrong. I don't seem to have that issue on a leg press though, and 99% of the time no issue with barbell squats. just these two machines really force me to find the right foot position.
gphagan1
Legend
Yeah it is definitely part art form, being able to read our individual bodies and adjusting to what works. As far as bad knees, I didn’t have any real issues for years. Through martial arts, football in high school, and the gym never had knee issues, and then boom at about 52 I started having issues because of arthritis.
MrKleen73
Legend
It is the angle of the foot platform on those movements that puts the stress on the knees in an effort to push more activation through the quads. Your knees tend to travel further forward than on leg press and the like.
Yeah, I am noticing that I at a minimum have to do a lot more warming up to get my knees ready to play. I am 52 right now so that is kind of funny, it has just been this last year it got to this point.Yeah it is definitely part art form, being able to read our individual bodies and adjusting to what works. As far as bad knees, I didn’t have any real issues for years. Through martial arts, football in high school, and the gym never had knee issues, and then boom at about 52 I started having issues because of arthritis.
Dustin07
Legend
lol its the groin for me. first thing I do is grab the empty barbell and drop into assisted squats, then air squats, then empty barbell squats. once the groinal region is feeling good, the quads are tight and it takes that first 2-3 weighted sets. give me ten years and we'll see what grinds, rattles, and pops next
MrKleen73
Legend
For me 45 was the big turning point where it became much more of a challenge to get warmed up and avoid injury.lol its the groin for me. first thing I do is grab the empty barbell and drop into assisted squats, then air squats, then empty barbell squats. once the groinal region is feeling good, the quads are tight and it takes that first 2-3 weighted sets. give me ten years and we'll see what grinds, rattles, and pops next
gphagan1
Legend
Yeah it does seem the older you get the more you have to warmup and stretch. And the older you get it seems the joints start to become more of a limiting factor than the muscles. The muscles still feel strong and are limited by the weak link, the joints, more than anything. To be honest I would hate to see what it would be like without all the supplements I take.
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MrKleen73
Legend
Yeah, it is a challenge, especially when you have good muscular genetics and not so great connective tissue genetics. Degenerative Arthritis, and disc issues are apparently a big thing from my mothers side. However I am also very explosive and naturally strong so what can challenge my muscles is often too much for my connective tissue without doing things to intentionally make lighter weight harder. Lots of things I can't do like squat with things on my back.Yeah it does seem the older you get the more you have to warmup and stretch. And the older you get it seems the joints start to become more of a limiting factor than the muscles. The muscles still feel strong and are limited by the weak link, the joints, more than anything. To be honest I would hate to see what it would be like without all the supplements I take.
Hyde
Legend
Yeah I remember when I turned 25
I’ll be 35 this summer. By the time I turn 45, I’ll just be rolling into the gym in a wheelchair, and 55 I’ll probably be a pile of dust.
Dustin07
Legend
When I was cutting my teeth in the raw days of xfit, you know when people would die of rhabdo in their first 3 minutes, most of the guys who would become sorta my mentors back then were all closing in on age 50. bad ass mofos who were working SWAT locally, strapped and packing bullet proof vests all day then come into the gym that night to crush it. they weren't big, but they had the energy despite literaly everything being broken.
so now that I'm 40, here I am again surrounded by these guys on AM that are 10-20 years older than me setting that standard again....
so the only thing my brain knows as of yet, is that there isn't ever a chance to waive the white flag, cause all these dudes in my life still building means I got not excuse but to do the same thing!
<-- my brain still thinks I'm 16 so the body will just have to deal with that and find a way to keep up
so now that I'm 40, here I am again surrounded by these guys on AM that are 10-20 years older than me setting that standard again....
so the only thing my brain knows as of yet, is that there isn't ever a chance to waive the white flag, cause all these dudes in my life still building means I got not excuse but to do the same thing!
<-- my brain still thinks I'm 16 so the body will just have to deal with that and find a way to keep up
Hyde
Legend
Yeah you know just outside the gym today there was an old bearded fellow going down the sidewalk with a walker in front of him, slow as heck. I felt bad for him for a moment, then considered what other option does he have? Give up, just stop walking? What kind of man would do that?When I was cutting my teeth in the raw days of xfit, you know when people would die of rhabdo in their first 3 minutes, most of the guys who would become sorta my mentors back then were all closing in on age 50. bad ass mofos who were working SWAT locally, strapped and packing bullet proof vests all day then come into the gym that night to crush it. they weren't big, but they had the energy despite literaly everything being broken.
so now that I'm 40, here I am again surrounded by these guys on AM that are 10-20 years older than me setting that standard again....
so the only thing my brain knows as of yet, is that there isn't ever a chance to waive the white flag, cause all these dudes in my life still building means I got not excuse but to do the same thing!
<-- my brain still thinks I'm 16 so the body will just have to deal with that and find a way to keep up
You just keep going on down the line best you can, until you can’t go any more. But giving up won’t make things any easier.
gphagan1
Legend
Yep, giving up and waving the white flag only shortens your life. And getting a good workout in just makes you feel better and keeps the blood flowing, and I must say the scenery at our gym helps too.When I was cutting my teeth in the raw days of xfit, you know when people would die of rhabdo in their first 3 minutes, most of the guys who would become sorta my mentors back then were all closing in on age 50. bad ass mofos who were working SWAT locally, strapped and packing bullet proof vests all day then come into the gym that night to crush it. they weren't big, but they had the energy despite literaly everything being broken.
so now that I'm 40, here I am again surrounded by these guys on AM that are 10-20 years older than me setting that standard again....
so the only thing my brain knows as of yet, is that there isn't ever a chance to waive the white flag, cause all these dudes in my life still building means I got not excuse but to do the same thing!
<-- my brain still thinks I'm 16 so the body will just have to deal with that and find a way to keep up
Dustin07
Legend
Yep, giving up and waving the white flag only shortens your life. And getting a good workout in just makes you feel better and keeps the blood flowing, and I must say the scenery at our gym helps too.
My dad has for years told me age is all in your head, he gets frustrated when none of his old high school buddies will play flag football or the mens softball team anymore because "they're too old" so he usually does that, or golf with me and our co-workers who are in their 30s. he says that he believes we keep him young, lol.
I have seen a number of people lately in their 70s struggling with walkers etc, and then I go next door to my wife's and and uncle who are 76 and 75 this year and they still go on daily walks/hikes, boat, drive from WA to CA, or Denver etc to see their grandkids, camp in the grand tetons, etc. In fact, he still flies his plane on sunny days. I know sometimes Health is a lottery ticket but I do feel like the majority of our health is a choice....
gphagan1
Legend
Yeah, up until last year during football and basketball season, I would go play football or basketball with my two oldest sons and their friends, all in their 30s. I can’t run like I used to but I can still throw a football good, and I’m accurate, and I still have a good jump shot in basketball, but I do have to pace myself in full court games. I really missed it last year when I started going through all my shoulder issues. I’m actually looking forward to it this year. My middle son was asking me a few weeks ago if I was going to play ball with them again, since I’ve been able to workout again, and I was like absolutely. He did make me feel good, because he said good, because you’re the best quarterback we’ve got.
The park we go to has a few baseball and football fields, and two basketball courts, and on weekends there is almost always enough men to get some good games going. Ha, and there are a few of us old farts out there slinging it.
Dustin07
Legend
I've never been good with basketball but sometimes I shock myself at a county fair or something when I realize I can still knock all the clowns down with a baseball lol. With the running... I haven't accepted "age" yet but I do often think the juice aint worth the squeeze when I know my dogs will be barking haha. We have been walking golf lately more though, so there's a good 4-5+ mile walk and I know thats worth something. we have a game in a couple weeks at a long course which will be 7 miles of hiking with our clubs up hill in every direction
gphagan1
Legend
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
165 x 10
185 x 10
195 x 10, 8
205 x 8
Incline Bench Machine
195 x 8, 8, 6
Incline CG Bench
115 x 6
155 x 6, 6, 6, 6
Cybex Tricep Extension
110 x 8, 8, 8, 8
Side Lat.
25s x 12, 12, 10, 10
Man I think the Cordarine is kicking in even more starting this second week. I mean I usually have good energy and endurance in the gym, with everything that I take, but man I really didn’t want to stop today. Came home after working out and worked around the yard and fixed a part of my fence that got damaged from large tree limbs during storms this weekend. My wife came out and said save some of that energy for me…..so I did.
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
165 x 10
185 x 10
195 x 10, 8
205 x 8
Incline Bench Machine
195 x 8, 8, 6
Incline CG Bench
115 x 6
155 x 6, 6, 6, 6
Cybex Tricep Extension
110 x 8, 8, 8, 8
Side Lat.
25s x 12, 12, 10, 10
Man I think the Cordarine is kicking in even more starting this second week. I mean I usually have good energy and endurance in the gym, with everything that I take, but man I really didn’t want to stop today. Came home after working out and worked around the yard and fixed a part of my fence that got damaged from large tree limbs during storms this weekend. My wife came out and said save some of that energy for me…..so I did.
Segansational
Well-known member
Great to hear about the positives of Cordarine. I was on the fence on this one, so will be interested to see how you feel after a full bottle. Remind me, what else are you taking alongside it? I've got a cabinet full of SNS / CEL so not sure if or when I'd add in, but I'm sure it'll be a purchase in the future.
gphagan1
Legend
These are my daily supplements now, and I’m on TRT…..
Multi XT
Growth Factor XT
Cardiovascular Support XT
ATP Elite
Endoflo XT
Pea Relief
C3GXT
BASIS
MPC-185
Cordarine
Apex Alchemy Helios (Curcumin)
With all that, for me to even notice the benefits of Cordarine is saying something.
Dustin07
Legend
These are my daily supplements now, and I’m on TRT…..
Multi XT
Growth Factor XT
Cardiovascular Support XT
ATP Elite
Endoflo XT
Pea Relief
C3GXT
BASIS
MPC-185
Cordarine
Apex Alchemy Helios (Curcumin)
With all that, for me to even notice the benefits of Cordarine is saying something.
your morning regiment of slamming capsules must be as rigorous as mine is right now, ha.
MrKleen73
Legend
So many capsules a day eh! At some point I will start using some of the natural anabolics and what not out there again. As mentioned previously my gear use is going to go down, and even when using it will be lower dosed for health reasons. Not that I have major issues, but I am 52, and it is time to start focusing more on longevity, and maintaining leanness. I am at a point I want to be able to do things again, be more athletic. I lost a lot of athletic ability the coule of years I was getting ready for the show. I was too worried about injuring myself and not being able to compete. However a lot of the normal fun activities were removed to try to ensure I was able to make it through and still compete. So I will be adding in more activities, more athletic stuff, and more body weight stuff as time goes on. The key is not to quit, just readjust priorities based on new goals that are based more off of what I am capable of doing without injuring myself.
@Hyde, I hope that all of what you have done to keep yourself together makes it so you are in a better situation then I am in when you get to my age.
@Hyde, I hope that all of what you have done to keep yourself together makes it so you are in a better situation then I am in when you get to my age.
gphagan1
Legend
Yeah, 27 capsules throughout the day, if I counted right, plus the transdermals. I forgot I use XPG Carnitine gel pre workout and Apex Alchemy Ursa Major. It’s working really well for my old butt, so these will pretty much be my staples as long as Steve doesn’t run out of stock.
gphagan1
Legend
Yep, Kleen, this statement you made right here says it all…….
“The key is not to quit, just readjust priorities based on new goals that are based more off of what I am capable of doing without injuring myself.”
MrKleen73
Legend
Out of curiosity, what do you spend on all of these a month? Part of why I stopped using them once on gear was just the expense for what I was getting out of them compared to gear. With gear being less of a player now, just curious about what is being spent for a few months on a good natty run, and staples. I only use health based staple supplements at this point. I am probably going to want a little more if running on base TRT most of the time.Yeah, 27 capsules throughout the day, if I counted right, plus the transdermals. I forgot I use XPG Carnitine gel pre workout and Apex Alchemy Ursa Major. It’s working really well for my old butt, so these will pretty much be my staples as long as Steve doesn’t run out of stock.
gphagan1
Legend
You know I really don’t know, I just get what I need when I run out. I could figure it out later, but it’s definitely a lot. I always try and get stuff on sale or buy multiple bottles at a time which cuts down on price, but yeah I do spend a good bit every month. And I really tried to tailor it for the combination of health benefits and gym benefits. And truthfully the way my shoulder has been healing the last couple of months, and how good my recovery capacity is from the gym, I think I have found the right combination for me.
MrKleen73
Legend
Yeah, I will have to take a look at some of the stuff Steve has out now and start looking at running little supplement cycles later on. I know I did well with PRIME, but the required dose gets expensive quickly. I will probably ask Steve to help me plan something out when I am ready to give the natty stuff another go. It just requires a bit of altering my mindset. The trade off is is money and overall effect, for health and longevity so it should be worth investing in.
Dustin07
Legend
you didn't ask me but I think mine looks maybe as high as $200 ish give or take.
I had a big purchase (for me) with Steve back in Nov at just over $400 which carried me through and a handful between $125 - $180 Looks like most of my avg purchases end up being in that price range. for reference my current daily stack is:
anablic xt
atp elite
m-test
prime xt
xpg carnitine gel
less consistently I also have
tudca
liver support xt
xpg alpha gel
I haven't really worried about consistency on the last three since I'm not using any PED's right now. I might take my liver support products more seriously if I feel like I had too much to drink on a given weekend... but otherwise, basically natty run right now.
of course this doesn't include any preWO (pump addict) and the less than a handful of times I still popped a half a var preWO on an arms day to see if I'd experience an accute effect.
gphagan1
Legend
Yeah, you could give him better advice on most of the natural anabolics, because you’ve taken way more of those than I have. And that stack your taking now looks like a really good stack.
Dustin07
Legend
I'm really liking it. I think the M-Test has a legit impact on me because I do feel like it effects my voice a little (deeper, like Alpha Gel) and libido is just ridiculous. Anabolic Effect and Anabolic XT are sleepers that I don't feel but always have great results on.Yeah, you could give him better advice on most of the natural anabolics, because you’ve taken way more of those than I have. And that stack your taking now looks like a really good stack.
now Alpha One caps (I forgot to mention I'm on that too) and Phosphatidic Acid XT are two that I notice the most from in terms of natty products. Phosphatidic Acid XT keeps that all day muscle firmness almost like a pump all the time, with great gym pumps, and alpha one seems to have a similiar effect in the gym + increased vascularity.
the ATP Elite and Prime XT are both new to me, but despite my weight being down substantially, I have felt pretty strong and am getting weird PR's in places I'm not looking for them.....
gphagan1
Legend
6/17/2025
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 8, 8
Incline Supported DB Rows
60s x 8
75s x 8
80s x 8, 8, 8
Pull Ups
8, 7, 5
Standing Barbell Curl
85 x 8
95 x 8
105 x 8
115 x 7
Incline DB Curls
40s x 10
45s x 10, 8, 8
It’s been a long time since I’ve done pull ups….makes me appreciate Hyde doing them that much more, when his body weight was 260.
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 8, 8
Incline Supported DB Rows
60s x 8
75s x 8
80s x 8, 8, 8
Pull Ups
8, 7, 5
Standing Barbell Curl
85 x 8
95 x 8
105 x 8
115 x 7
Incline DB Curls
40s x 10
45s x 10, 8, 8
It’s been a long time since I’ve done pull ups….makes me appreciate Hyde doing them that much more, when his body weight was 260.
gphagan1
Legend
Yeah, that’s part of why I hadn’t done them in so long, the shoulder. And I was the same way, back in the day….in my arm wrestling days, in the 90s, I would do all different variations of pull ups, not just for upper back, they work the biceps, forearms, and grip really good too. Back then I could do one arm pull ups and I weighed anywhere from 205 to 235. Ha, I don’t even want to try and hang with one arm now, that would probably just rip my shoulder right out of the socket now.
gphagan1
Legend
That’s extremely impressive….pull ups are one of the best barometers of relative strength.
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gphagan1
Legend
Stretches
Warmups
Hack Squat
215 x 8
265 x 8
285 x 8
285 x 8
285 x 8
Goblet Squats
50 x 10
60 x 10, 10, 10
Walking Lunges
3 x 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
115 x 15, 15, 15
Yeah buddy, this one hit good….. I did quite a bit of stretching and rolling out my hammies afterwards…when I walked in the locker room to change, it looked like I had jumped in a pool with my workout clothes on.
Warmups
Hack Squat
215 x 8
265 x 8
285 x 8
285 x 8
285 x 8
Goblet Squats
50 x 10
60 x 10, 10, 10
Walking Lunges
3 x 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
115 x 15, 15, 15
Yeah buddy, this one hit good….. I did quite a bit of stretching and rolling out my hammies afterwards…when I walked in the locker room to change, it looked like I had jumped in a pool with my workout clothes on.
Smont
Legend
im gonna steal the first half of your leg workout for after my deadlifts tonight.Stretches
Warmups
Hack Squat
215 x 8
265 x 8
285 x 8
285 x 8
285 x 8
Goblet Squats
50 x 10
60 x 10, 10, 10
Walking Lunges
3 x 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
115 x 15, 15, 15
Yeah buddy, this one hit good….. I did quite a bit of stretching and rolling out my hammies afterwards…when I walked in the locker room to change, it looked like I had jumped in a pool with my workout clothes on.
Birddogs
Deadlift
Hack squats
Goblet squats
Walking lunges
Maybe some calf raises in-between sets
Hyde
Legend
Making some solid training progressions!
I’m glad to hear I’m not the only one sweating so much. I haven’t taken any carnitine this week even because summer is really here & the humidity has been full force. The temps in training in the mornings & yesterday evening honestly have been pleasant, but with the humidity it’s just so wet! Had to take my shirt off before I even got to work sets on deadlift last night, everyone was dripping and soaked my towel entirely. I am ripping through electrolytes/fluid.
I’m glad to hear I’m not the only one sweating so much. I haven’t taken any carnitine this week even because summer is really here & the humidity has been full force. The temps in training in the mornings & yesterday evening honestly have been pleasant, but with the humidity it’s just so wet! Had to take my shirt off before I even got to work sets on deadlift last night, everyone was dripping and soaked my towel entirely. I am ripping through electrolytes/fluid.
gphagan1
Legend
Thanks…..yeah I already sweated a lot, but man since adding in the Cordarine it’s like my metabolism has hit another gear the last couple of weeks. That’s good though, because I do like food. Of course I do apply the XPG Carnitine gel before workouts, so I think the synergy between those two is probably great.
gphagan1
Legend
That should be a solid workout….yeah, I have to find stuff that I can work around my knee issues and I had been doing the Hack Squats and my accessory work, but wanted to add something more. Hyde suggested Goblet Squats because you can adjust pretty easily on those. So I added those last week after the hack squats, and man that has done the trick. Oh and I did add the lunges in, but with no weight. Ha, my legs are letting me know this morning that I worked them pretty good.
Smont
Legend
Bro I was outside this morning dripping sweat and all I was doing was transplanting a couple of things from Solo cups into 3 gallon pots, like effort level 2/10
Hyde
Legend
One time on 20mg Dbol, in the middle of a squat I blasted a chunk of something out of my nose that sprayed my stallmat with blood.LOL I feel bad about how much I tend to spit on the mirrors when I'm squatting. If I have low squat numbers, it's not a lack of effort in the reps
@dapack didn't you once have a story about a wod of chew going all over the mirror?
Always check your blood pressure when you add orals.
Dustin07
Legend
solid. I have spit into my own eye once or twice while benching. its like a slow motion film as you're making that 0RIR effort and you watch the spit go up into the air slowly past your spotters face, he steps back with wide eyes trying to dodge your airborne DNA while the camera zooms in on spittle slowly falling like a bunker bomb back into your own eye.
but hey at least I got the rep lol
gphagan1
Legend
6/23/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
165 x 10
185 x 10
195 x 10
205 x 8, 8
Incline Bench Machine
195 x 8, 8, 8
Incline CG Bench
115 x 6
155 x 6, 6, 6, 6
V-Bar Tricep press downs
3 x 10
Side Lat.
25s x 12, 12, 10, 10
Man it was a hot one today…..went through 2 shirts at work, and I was in my office most of the day, and I went through 2 shirts at the gym. Part of it is the heat and humidity, but I’m definitely sweating more than normal with all the supplements I take. Got home and my wife had made homemade chili, so I added more jalapeños and sweated some more.
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
165 x 10
185 x 10
195 x 10
205 x 8, 8
Incline Bench Machine
195 x 8, 8, 8
Incline CG Bench
115 x 6
155 x 6, 6, 6, 6
V-Bar Tricep press downs
3 x 10
Side Lat.
25s x 12, 12, 10, 10
Man it was a hot one today…..went through 2 shirts at work, and I was in my office most of the day, and I went through 2 shirts at the gym. Part of it is the heat and humidity, but I’m definitely sweating more than normal with all the supplements I take. Got home and my wife had made homemade chili, so I added more jalapeños and sweated some more.
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gphagan1
Legend
Exactly