GP’s Old Man With A Plan Log

7/24/2025
Thursday
Stretches
Warmups
McLeod Flys
2sets x 10

Shoulder Press Machine
90 x 8
100 x 8
110 x 8
120 x 8, 8

Med Mag Grip Low Row
130 x 8
145 x 8, 8, 8

Decline Chest Press Machine
135 x 8
205 x 8, 8, 8

Rope Tricep Pushdowns
4 x 10

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

Felt like a very productive workout even though I had to really fly through it so I could get home to take my Grandson to his job. The cool thing though when I dropped him off the owner of the restaurant came out and said he wanted to treat me and my wife to dinner, and he knew I loved hot wings, so he gave me a to go box of 25 wings….. of course I thanked him and said I told that boy this was a good place to work. And he told me that he was doing a fantastic job and that he was very polite and mature for his age. That made me and my wife very proud, and then we got home and pigged out. Yes she broke her sugar diet for some good wings.😎👍
 
Well gentlemen we have a new addition to our family. My middle son and his wife had their 3rd son today, 8lbs 14oz, 21 1/2” long baby boy, our fifth grandchild, all boys, at 2:57 PM today. We have 3 sons and our boys all have had sons…..Our oldest son has one son, and he is 17, that lives with us, because his Dad and stepmom are having issues and he doesn’t get along with his stepmom. He is the one I talk about a lot. My middle son has the 3 boys, the new baby, a 6 year old, and 10 year old, that is really a little baseball star, and he plays year round with different traveling teams. And my youngest son, that is in the Army has a little 7 year old boy. So I guess you could say boys are in our genes. And we truly feel blessed.😍
 
😍❤️❤️💪
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Congrats GP!!! A new grandbaby, and free wings so close together, you are on a streak!
 
7/29/2025
Tuesday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
215 x 8

Incline Bench Machine
200 x 10, 10, 8

Incline CG Bench
115 x 8
155 x 8, 8, 8

Side Lat.
25s x 12, 12, 12

Got off work late, so I had to shorten my workout so I could go take my Grandson to his job. Still was a productive workout, but I was definitely drained after shortening my rest times between sets.
 
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Sometimes those can end up being amazing sessions!
 
Great workout! The kid’s alright too.












😜 What an awesome blessing! That newborn baby is cute as a button 🥰 Happy for your family; wishing everyone the best!
 
7/30/2025
Wednesday
Stretches
Warmups

Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10
160 x 8

Incline Supported DB Rows
80s x 8
85s x 8, 8, 8, 8

Pull Ups
8, 6
Cut these short because my shoulder popped on that second set and kind of freaked me out. No pain….felt a little tight the rest of the workout, but seemed fine when I got home.🙏

Standing Barbell Curl
95 x 8
105 x 8
110x 8
115 x 8

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

Got home and my wife had made Roast with potatoes, carrots, and onions. The impressive thing is she did a sugar fast today with nothing but fruit, no meat. So she basically made the roast for me and the boy, and she insisted we ate at the table, like normal, while she ate pineapple, peaches, and blueberries. Man that woman has some will power….and that roast was delicious as usual. 😎
 
DarkHelix said:
Congrats on the new addition GP...and I know you are hoping there be some girls in the family :)
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Thanks brother….oh yeah if we would have had a Granddaughter I guarantee she would be loved and spoiled. My oldest son isn’t planning to have any more kids, but maybe my middle or youngest might have us a Granddaughter, but if not that’s fine because we are really happy with all the boys. They are all a blessing to us.😎👍
 
DarkHelix said:
Congrats on the new addition GP...and I know you are hoping there be some girls in the family :)
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gphagan1 said:
oh yeah if we would have had a Granddaughter I guarantee she would be loved and spoiled.
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aint that the truth. for a while I lived with three women, my wife and two step daughters before they eventually grew and moved out. When things are good its like living in a disney movie of animals and plants, and a great smelling kitchen, people singing and happy. but when its bad and there's three of them holyshit, buy a plane ticket.

I don't know anyone who can make a bigger mess than those three, but I don't know anyone who can enjoy spending an entire saturday doing a deep scrub of the house like them either 😂 😂
 
Dustin07 said:
aint that the truth. for a while I lived with three women, my wife and two step daughters before they eventually grew and moved out. When things are good its like living in a disney movie of animals and plants, and a great smelling kitchen, people singing and happy. but when its bad and there's three of them holyshit, buy a plane ticket.

I don't know anyone who can make a bigger mess than those three, but I don't know anyone who can enjoy spending an entire saturday doing a deep scrub of the house like them either 😂 😂
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Ya, and women are so high maintenance :ROFLMAO:
 
How's the shoulder feel, OK? My right one gives me issues ever since an old incline benching injury, so I can't really do any wide grip pull ups any longer. Doesn't hurt when it "pops" either necessarily, but it does limit me from any real strength in it unless I'm careful. So I just do neutral grip and I'm fine.

Also, been meaning to ask: What's Mag Grip?
 
Shoulder actually feels pretty good. I’m going by my ART therapist today and let him work it over. I’m sure I have more scar tissue than needs to be worked on. It’s been about 2 months since I’ve been, so I’m really overdue.
MAG grips, or Multi-Angle Grip handles, are designed to enhance lat pulldowns and other back exercises by improving grip and promoting better muscle engagement, particularly in the lats (latissimus dorsi). They allow for a more natural and comfortable grip, reducing strain on the wrists and forearms and enabling users to focus on contracting their back muscles more effectively.
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gphagan1 said:
Shoulder actually feels pretty good. I’m going by my ART therapist today and let him work it over. I’m sure I have more scar tissue than needs to be worked on. It’s been about 2 months since I’ve been, so I’m really overdue.
MAG grips, or Multi-Angle Grip handles, are designed to enhance lat pulldowns and other back exercises by improving grip and promoting better muscle engagement, particularly in the lats (latissimus dorsi). They allow for a more natural and comfortable grip, reducing strain on the wrists and forearms and enabling users to focus on contracting their back muscles more effectively.
View attachment 253974

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I don't know why, but these actually work my forearms a lot more than a normal hand grip does. Definitely good activation on the lats but my forearms get fried early and I have to move to a regular grip and often add in the versa-gripps once done with them. My grip is gone after using them. I do have relatively short hands and fingers, so it might just be I don't cover enough area to get the benefit but I find them harder to hold on to for some reason.
 
MrKleen73 said:
I don't know why, but these actually work my forearms a lot more than a normal hand grip does. Definitely good activation on the lats but my forearms get fried early and I have to move to a regular grip and often add in the versa-gripps once done with them. My grip is gone after using them. I do have relatively short hands and fingers, so it might just be I don't cover enough area to get the benefit but I find them harder to hold on to for some reason.
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Yeah that’s interesting….just another example of what may work for some may not for others. I do love the way they activate the different sections of the lats. I could see though if you can’t get a good hook grip on the handles how that would be taxing on the forearms. Our gym has had them for a while, but I didn’t start using them until SkRaw and Hyde started talking about them. I actually love the wide and different medium grips, but I really don’t like the close grip one as much as a regular close grip handle.
 
gphagan1 said:
Yeah that’s interesting….just another example of what may work for some may not for others. I do love the way they activate the different sections of the lats. I could see though if you can’t get a good hook grip on the handles how that would be taxing on the forearms. Our gym has had them for a while, but I didn’t start using them until SkRaw and Hyde started talking about them. I actually love the wide and different medium grips, but I really don’t like the close grip one as much as a regular close grip handle.
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Yeah, and the gym I go to has a bar with a neutral grip about 20-24 inches wide that suits my build really well, and I get amazing contractions from it. For me actually better than the same bar width bar as the mag grips they have. I think a big part of it for me is it pulls my pinky and ring finger out to where I am holding on with my finger tips, and those 2 fingers getting good contact is an important thing for solid lat engagement. So I think it is just a challenge for me and my short hands. Luckily they are wide or they would probably look like women's hands. :ROFLMAO: :ROFLMAO: :ROFLMAO:
 
gphagan1 said:
Shoulder actually feels pretty good. I’m going by my ART therapist today and let him work it over. I’m sure I have more scar tissue than needs to be worked on. It’s been about 2 months since I’ve been, so I’m really overdue.
MAG grips, or Multi-Angle Grip handles, are designed to enhance lat pulldowns and other back exercises by improving grip and promoting better muscle engagement, particularly in the lats (latissimus dorsi). They allow for a more natural and comfortable grip, reducing strain on the wrists and forearms and enabling users to focus on contracting their back muscles more effectively.
View attachment 253974

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My gym has these and they are a game changer!
 
DarkHelix said:
My gym has these and they are a game changer!
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So, I bought the Swissies grips - mostly for my deadlifting and pull ups - to keep me in that neutral grip position. It has been great.

But I know that they also sell multi angle style grips and handles that look similar. So maybe I'll look into that in the future as well.
 
8/4/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
215 x 8

Incline Bench Machine
200 x 10, 10, 8

Incline CG Bench
135 x 8
155 x 8, 8, 8

Tricep Ext Machine
3 x 10

Side Lat.
25s x 12, 12, 12, 12

We are having unusually low temperatures….highs only in the 70s today. Not complaining but it is weird for Georgia. The only thing is they understandably didn’t have the AC on at the gym, but still sweated through 2 shirts because the humidity is still high and XPG Carnitine gel and CEL Cordarine really up the metabolic furnace, so even though it was cool still finished drenched. I’ve been out of BASIS for about a week now, and can’t wait until Steve gets it back in stock, because I definitely felt a little more drained, but felt better after a Fairlife elite Protein drink (42 grams) and cherry Icee.😜
 
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yeah that xpg carnitine definitely does the job, I think I went through 2 shirts, 2 pairs of socks, 2 pairs of briefs, and laid my pants out to dry out in the back of the car after my cardio session, lol. our weather is very cool now as well after a super warm June. Normally the 2nd week of August would be our hottest week, when we are in the 90s and pushing triple digits, not going to happen this year. my wife and I are starting to wonder if its going to be an early fall:

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Dustin07 said:
yeah that xpg carnitine definitely does the job, I think I went through 2 shirts, 2 pairs of socks, 2 pairs of briefs, and laid my pants out to dry out in the back of the car after my cardio session, lol. our weather is very cool now as well after a super warm June. Normally the 2nd week of August would be our hottest week, when we are in the 90s and pushing triple digits, not going to happen this year. my wife and I are starting to wonder if its going to be an early fall:

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We are in the 70s all week and and then the 80s next week, but that’s still better than the typical August in Georgia 90 to 100. Man I would welcome an early Fall.
 
gphagan1 said:
We are in the 70s all week and and then the 80s next week, but that’s still better than the typical August in Georgia 90 to 100. Man I would welcome an early Fall.
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I generally don't mind it being 70s-80s, don't need an air conditioner at these temps, but ours has come with cloudy overcast, yet no rain. and very chilly mornings. so I still have to water the yard and whatnot. if it's going to be cloudy I'd at least like a little rain to water the plants and clean the roads, lol. we have been in a drought "officially" since June 5th and honestly I think it's more like April.
 
gphagan1 said:
We are in the 70s all week and and then the 80s next week, but that’s still better than the typical August in Georgia 90 to 100. Man I would welcome an early Fall.
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We had that this last week, the big cooldown (it was perfect!). Today is the last day (81), but ramps back up tomorrow for high 80s and 90s this weekend. Mornings have been awesome for training, but the party had to end sometime.
 
Hyde said:
We had that this last week, the big cooldown (it was perfect!). Today is the last day (81), but ramps back up tomorrow for high 80s and 90s this weekend. Mornings have been awesome for training, but the party had to end sometime.
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Yeah, it’s funny you said the party has to end sometime…I was telling my wife this morning when she said “wouldn’t it be nice if it stayed like this?” I said well I hate to burst your bubble, but it’s ramping back up to 80s next week and 90s the week after. She called me a Party Pooper.😂
 
gphagan1 said:
Yeah, it’s funny you said the party has to end sometime…I was telling my wife this morning when she said “wouldn’t it be nice if it stayed like this?” I said well I hate to burst your bubble, but it’s ramping back up to 80s next week and 90s the week after. She called me a Party Pooper.😂
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my wife splurged on a new air conditioner in June and she swears she cursed us into cooler temperatures by doing so. I think we only used it twice so far this year, lol.
 
8/5/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10
160 x 8

Incline Supported DB Rows
80s x 8
85s x 8, 8, 8, 8

Standing Barbell Curl
95 x 8
105 x 8
110x 8
115 x 8

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

Left the Pull-ups out today…just didn’t want to chance another shoulder scare. Oh, but I did go to my ART therapist Friday, and he said everything was looking good. Had a little scar tissue to break up, and some tightness, but felt great after that session. He said it could have been arthritis when my shoulder popped, but considering I’ve got Psoriatic Arthritis, he said my mobility is actually really good. Told me to keep doing my stretches and warmups, and come back in a month. So really since starting back working out, honestly I am really pleased with how my old body is holding up.😎👍
 
Dustin07 said:
my wife splurged on a new air conditioner in June and she swears she cursed us into cooler temperatures by doing so. I think we only used it twice so far this year, lol.
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The fact that running an AC unit daily in the summer where you live could ever be an optional consideration is absolutely wild to me!
 
gphagan1 said:
8/5/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10
160 x 8

Incline Supported DB Rows
80s x 8
85s x 8, 8, 8, 8

Standing Barbell Curl
95 x 8
105 x 8
110x 8
115 x 8

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

Left the Pull-ups out today…just didn’t want to chance another shoulder scare. Oh, but I did go to my ART therapist Friday, and he said everything was looking good. Had a little scar tissue to break up, and some tightness, but felt great after that session. He said it could have been arthritis when my shoulder popped, but considering I’ve got Psoriatic Arthritis, he said my mobility is actually really good. Told me to keep doing my stretches and warmups, and come back in a month. So really since starting back working out, honestly I am really pleased with how my old body is holding up.😎👍
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would banded pull ups (band from bar to your feet) be an option to let you have the ROM without the full tensions of your bodyweight? I don't know if pull-ups are that important to you, but I know ROM overall is. I also am a firm believer that banded pull-ups are about the stupidest thing to come from the crossfit world, but this is a scenario where it might fit?

Hyde said:
The fact that running an AC unit daily in the summer where you live could ever be an optional consideration is absolutely wild to me!
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I know man, it really is. but in Jul/Aug I think we are the driest state in the nation believe it or not. we hang in the 90s every year and usually hit triple digits for 1-2 days tops on the west side of the state (the east side lives in the 90s-100s. So there is this span from mid July-August where everything on the west side browns up, massive fires, and people think they're gonna die lol.

This year has been particularly dry, but not hot. we've been in drought since June 5th but got our first great rain in probalby 3 months this morning. I think we have an early fall coming and probably a snowy winter... (thats the other thing about the pnw, we get those nasty winters that hang at 34F for 6 months so snow is rare, haha)
 
Dustin07 said:
would banded pull ups (band from bar to your feet) be an option to let you have the ROM without the full tensions of your bodyweight? I don't know if pull-ups are that important to you, but I know ROM overall is. I also am a firm believer that banded pull-ups are about the stupidest thing to come from the crossfit world, but this is a scenario where it might fit?



I know man, it really is. but in Jul/Aug I think we are the driest state in the nation believe it or not. we hang in the 90s every year and usually hit triple digits for 1-2 days tops on the west side of the state (the east side lives in the 90s-100s. So there is this span from mid July-August where everything on the west side browns up, massive fires, and people think they're gonna die lol.

This year has been particularly dry, but not hot. we've been in drought since June 5th but got our first great rain in probalby 3 months this morning. I think we have an early fall coming and probably a snowy winter... (thats the other thing about the pnw, we get those nasty winters that hang at 34F for 6 months so snow is rare, haha)
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It probably would be an option, but it really isn’t that important right now. I love pull-ups, but I’ll probably just add another machine, and maybe wait about 3 to 4 weeks and add them back in. I didn’t have any pain, it just freaked me out because of recovering from the shoulder injury.
 
8/6/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
285 x 8
295 x 8, 8, 8

Goblet Squats
65 x 10
70 x 10,
75 x 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Standing Calf Raises
120 x 15, 15, 15

I missed working my legs last week, with the new Grandbaby being born, and man I could feel it today. And to make matters worse, I got in the gym late, and it was full of young girls. Don’t get me wrong, I love looking at hot young girls as much as the next guy, but they were super chatty and wanted to talk to us in between almost every set and was really slowing us down. I truthfully just wanted to just get done so I could go home and eat some of that Cajun Rotisserie chicken my wife makes. Although it was funny when the gym owner put on Aerosmith “Walk this Way”. My gym partner said fitting song with all the Ass walking around today. I said yeah I just wish they would keep walking and quit talking. 🤷🏻‍♂️
Dinner was fantastic, and I guess those little college babes did do something for me, because my wife was dessert.😜
 
Dustin07 said:
the women in your region are very different than our region lol
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Well part of it is we live in a college town. So that’s a big reason why there are so many hot young babes…hey it’s great though. Our house and land is only 4 or 5 miles from the college, that’s why me and the boy can hop on our bikes and ride just a mile to get on the bike trail that goes through the college and is a 14 mile loop through some beautiful scenery throughout. And actually I know most of the regular girls at the gym and quite a few of them are a “Tease” and like to flirt, even with my old butt. The cool thing is they know guys are going to look, and they seem to enjoy it, so you never really hear any of them call a guy a creep. Ha, they know exactly what they’re doing when they dress like that.
 
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I sorta notice the same thing in AZ when we hang out around ASU etc as well, but up here in the PNW we are a different breed, lol.

I've seen many transplants come to the PNW and complain about the Seattle Freeze, out of towners aren't used to people not wanting to talk to them, lol 😂 😂

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gphagan1 said:
8/6/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
285 x 8
295 x 8, 8, 8

Goblet Squats
65 x 10
70 x 10,
75 x 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Standing Calf Raises
120 x 15, 15, 15

I missed working my legs last week, with the new Grandbaby being born, and man I could feel it today. And to make matters worse, I got in the gym late, and it was full of young girls. Don’t get me wrong, I love looking at hot young girls as much as the next guy, but they were super chatty and wanted to talk to us in between almost every set and was really slowing us down. I truthfully just wanted to just get done so I could go home and eat some of that Cajun Rotisserie chicken my wife makes. Although it was funny when the gym owner put on Aerosmith “Walk this Way”. My gym partner said fitting song with all the Ass walking around today. I said yeah I just wish they would keep walking and quit talking. 🤷🏻‍♂️
Dinner was fantastic, and I guess those little college babes did do something for me, because my wife was dessert.😜
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Cajun rotisserie sounds bomb.
Wish the wife liked Cajun, I’m a total sloot for that food, when its real anyways.
 
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