GP’s Old Man With A Plan Log

[MrKleen73]

I had an arm blaster back in the 90s and loved it….definitely taught you proper form and not to cheat…..that’s a cool picture.
“Blast” from the past.

I liked those, but have advanced beyond them to where I now see them as putting you in a slight less advantageous position for maximal growth. What I have learned for me anyway is that I get so much more out of it if I bring my elbows about and inch forward of the centerline of my body before beginning the actual curl. I want to feel the gravity pressing down and stretching my biceps. From there I start the curl so that there is actually resistance at the bottom while stretched instead of just freely swinging forward to the point where gravity starts affecting it. Once I start the curl the elbows are locked into place to avoid cheating, unless intentionally cheating. Again this will cut some of the weight being used down, but if you do this and keep the momentum out of it you will get some of the strongest biceps contractions.

I know we've touched on this topic a few times in the past but for my own personal approach/goals I'm still not opposed to some cheating. however it's a do as I say, not as I do type thing when talking to other lifters because I don't know where they are in their journey and understanding of their body mechanics. I think I took supinated db curls to 50lbs for 10s the other day. for me, that's going to be probably 2-4 great reps, 2-4 questionable reps, and a few cheaters undoubetdly, that's a heavy supinated curl! BUT I truly like the overtraining aspect of it, to me a cheater curl like that feels akin to the slingshot on a bench, in some ways. I also don't consider it a job that is finished by any means, thats where I throw in my drop sets and I always finish with the strictest, most miserable sets I can (often as low as 50% lower. I might throw those 50s around, then finish with the pink dumbbells when the old lady in yoga pants next to me is done), until I feel like I'm going to puke.

my feelings on "cheater reps" really started to develop not only by watching guys like Arnold in old clips, pumping iron etc, but also in olympic lifting training when if you think about it, every rep is in some form a cheater rep. the clean and the push jerk for instance both have essentially three movements in the one rep.

BUT the strict, perfect ROM / TUT style is still the gold standard in my eyes, and like I said even though I'm comfortable with how my body moves, and understand shock absorbers in my body, I would not teach it to anyone. if I'm throwing 40+lb dbs out for lateral raises, you can bet your ass I'm using my shock absorbers to not create a blunt impact of 40+lbs on my delts etc.

Don't hate me, but I am going to dissect this a bit based on how I see this regarded to training efficiency.

Set of 50 x 10 = Cheat Reps Scenario
4 clean reps = bad ass stimulation = 4:4 stimulation
+4 good reps = good stimulation - some form leaks moving tension off of target muscles = 3:4 stimulation
+2 cheat reps = moderate stimulation - lots of form leaks sending tension to other unintended muscles 2:4 stimulation.

I would give that a 7:10 stimulation ratio of the target muscle, with a much higher risk potential.

Strict as you said gold standard training 35x10 on your last set - all stimulating reps, no form leak moving tension to other muscles, and when you fail or get close to failing no pulling other muscles in, you just torch the targeted muscle. You know the muscle is gone because you can't do it strictly any longer.

I give that a 10:10 for direct stimulating reps - no form leaks to unintended muscles just directed demolition.

Also here is where I see an issue - You said I see cheat curls like a slingshot, which I agree. However, curls are done for growth, a slingshot is specifically to help with bar acceleration. Many people use it as an ego thing to use more weight, more often, but that is just a self serving ego thing. If it is not being used for its purpose, then it is limiting growth and raw strength of the intended trained muscles. Same with cheat curls. You are taking away the tension at the most beneficial point in the exercise for muscular growth so it can be heavier where it is least beneficial. It is not a good thing if growing and getting stronger is the goal. It just feels good to the ego, but it is a lot of wasted movement.

I would love to get some sessions in with you. With your work ethic, and a few tweaks to your training style and I think you would be surprised how intense things can be without having to do drop sets until you puke. We could create a monster.

If you want to do "cheat reps" the cheat should be that you contract as far as you can with perfect form then do a negative and contract as far as you can with perfect form, rinse and repeat until you are not moving enough to really stimulate the muscle. Those will be far more effective reps than any using cheats / momentum.

Hammer Curls
35 x 15, 15, 15, 15

Well Kleen thanks for the suggestion…..doing hammer curls with lighter dumbbells and more reps was money. Kept grip in the center, so no pressure or pain on the thumbs. At my age I tend to just work in the exercises that don’t cause me issues, and truthfully I haven’t even tried hammer curls, probably in a couple of years, because it just frustrated me the pain they caused. I had always liked the way they felt going heavy and I guess I felt like lighter weight, even with higher reps, wouldn’t be that satisfying. I decided to superset with skullcrushers, because I was going so light. Man by that last set of 15 I was getting a nice little burn going, so hey, got something else to add to my old man arsenal.

View attachment 254464

AWESOME!!!! I am happy I was able to help. Biceps looking good!

Finally starting to feel like my arms are coming back a little to what they used to be. Man I lost so much last year dealing with injuries, that I was a little worried when I started back that it would be tough to regain what was lost because of age. Thank God for muscle memory, it’s slowly starting to come back. It’s a marathon not a sprint.

We are the new frontier of men Sir! We are the ones setting the standard for what life over 40 looks like now! No longer do we have to cling to those old fears that we can't build muscle well into our elderly years. Now maybe not us specifically, we have both been pretty big before and may not be able to push hard enough to get that muscle back without injury, but the ability to grow muscle past 60 and even 70 is here to stay and we are the pioneers. So lets show them what us old guys can do even being riddled with old injuries we can look better than most 20 year olds!!!

 

[gphagan1]

I liked those, but have advanced beyond them to where I now see them as putting you in a slight less advantageous position for maximal growth. What I have learned for me anyway is that I get so much more out of it if I bring my elbows about and inch forward of the centerline of my body before beginning the actual curl. I want to feel the gravity pressing down and stretching my biceps. From there I start the curl so that there is actually resistance at the bottom while stretched instead of just freely swinging forward to the point where gravity starts affecting it. Once I start the curl the elbows are locked into place to avoid cheating, unless intentionally cheating. Again this will cut some of the weight being used down, but if you do this and keep the momentum out of it you will get some of the strongest biceps contractions.

Don't hate me, but I am going to dissect this a bit based on how I see this regarded to training efficiency.

Set of 50 x 10 = Cheat Reps Scenario
4 clean reps = bad ass stimulation = 4:4 stimulation
+4 good reps = good stimulation - some form leaks moving tension off of target muscles = 3:4 stimulation
+2 cheat reps = moderate stimulation - lots of form leaks sending tension to other unintended muscles 2:4 stimulation.

I would give that a 7:10 stimulation ratio of the target muscle, with a much higher risk potential.

Strict as you said gold standard training 35x10 on your last set - all stimulating reps, no form leak moving tension to other muscles, and when you fail or get close to failing no pulling other muscles in, you just torch the targeted muscle. You know the muscle is gone because you can't do it strictly any longer.

I give that a 10:10 for direct stimulating reps - no form leaks to unintended muscles just directed demolition.

Also here is where I see an issue - You said I see cheat curls like a slingshot, which I agree. However, curls are done for growth, a slingshot is specifically to help with bar acceleration. Many people use it as an ego thing to use more weight, more often, but that is just a self serving ego thing. If it is not being used for its purpose, then it is limiting growth and raw strength of the intended trained muscles. Same with cheat curls. You are taking away the tension at the most beneficial point in the exercise for muscular growth so it can be heavier where it is least beneficial. It is not a good thing if growing and getting stronger is the goal. It just feels good to the ego, but it is a lot of wasted movement.

I would love to get some sessions in with you. With your work ethic, and a few tweaks to your training style and I think you would be surprised how intense things can be without having to do drop sets until you puke. We could create a monster.

If you want to do "cheat reps" the cheat should be that you contract as far as you can with perfect form then do a negative and contract as far as you can with perfect form, rinse and repeat until you are not moving enough to really stimulate the muscle. Those will be far more effective reps than any using cheats / momentum.


AWESOME!!!! I am happy I was able to help. Biceps looking good!

We are the new frontier of men Sir! We are the ones setting the standard for what life over 40 looks like now! No longer do we have to cling to those old fears that we can't build muscle well into our elderly years. Now maybe not us specifically, we have both been pretty big before and may not be able to push hard enough to get that muscle back without injury, but the ability to grow muscle past 60 and even 70 is here to stay and we are the pioneers. So lets show them what us old guys can do even being riddled with old injuries we can look better than most 20 year olds!!!

Very good info…..and I definitely agree with bringing your elbows forward from center slightly. I always try and keep strict form and no momentum and there is no doubt not letting your elbows move back increases the tension from the bottom throughout the curl, but truthfully I go so much by feel that I never really thought about why it seems so much better, but you nailed it, that it creates the perfect angle for gravity to increase pressure on the biceps. I really like the way you describe all this good stuff. Love that last statement….pioneers to show other older men, it’s never too late.

 

[Dustin07]

Also here is where I see an issue - You said I see cheat curls like a slingshot, which I agree. However, curls are done for growth, a slingshot is specifically to help with bar acceleration. Many people use it as an ego thing to use more weight, more often, but that is just a self serving ego thing. If it is not being used for its purpose, then it is limiting growth and raw strength of the intended trained muscles. Same with cheat curls. You are taking away the tension at the most beneficial point in the exercise for muscular growth so it can be heavier where it is least beneficial. It is not a good thing if growing and getting stronger is the goal. It just feels good to the ego, but it is a lot of wasted movement.

I would love to get some sessions in with you. With your work ethic, and a few tweaks to your training style and I think you would be surprised how intense things can be without having to do drop sets until you puke. We could create a monster.

Amen, this is why I always think it would be great to train together because I dont' think I can articulate what I think I'm doing or feeling in the moment and it would be better to just do it in person together

If you want to do "cheat reps" the cheat should be that you contract as far as you can with perfect form then do a negative and contract as far as you can with perfect form, rinse and repeat until you are not moving enough to really stimulate the muscle. Those will be far more effective reps than any using cheats / momentum.

this is definitely a standard for me, especially on last rep or 3 of an average set even if not to failure or cheating. always trying to get that final TUT/Strain out of the rep however I can find it. Now this might be a good question for you. you said "until you're not moving enough to stimulate the muscle". <--- this got my brain going because if I'm not specifically targeting strength goals, but more hypertrophy training, I'm looking to get an intense pump in the group in question, however when I feel like stores are starting to deplete and almost losing pump mid session, regardless of how much weight I can move, thats when I usually think I may as well hang it up (for better or for worse).

 

[MrKleen73]

Amen, this is why I always think it would be great to train together because I dont' think I can articulate what I think I'm doing or feeling in the moment and it would be better to just do it in person together



this is definitely a standard for me, especially on last rep or 3 of an average set even if not to failure or cheating. always trying to get that final TUT/Strain out of the rep however I can find it. Now this might be a good question for you. you said "until you're not moving enough to stimulate the muscle". <--- this got my brain going because if I'm not specifically targeting strength goals, but more hypertrophy training, I'm looking to get an intense pump in the group in question, however when I feel like stores are starting to deplete and almost losing pump mid session, regardless of how much weight I can move, thats when I usually think I may as well hang it up (for better or for worse).

Agreed, but honestly I know what you are talking about because I lifted like that for a very long time. Like exactly like that.

For me I basically still need to complete 1/3-1/2 rep starting from the most stretched position. Anything less than 1/3 rep doesn't really make sense to me unless it is the last set and I am just pulsing it mostly because I am moved to do so out of impulse on occasion.

Are you saying there are times you have not reached failure or feel close, but have stopped because you felt the pump leaving due to being flat and lower blood sugar? I can see how this makes sense for a strength trainer, because you want to eat for what you are going to do, but for hypertrophy, you eat for what you just did. So although you might not be rushing glycogen into the muscle toward the end of the workout if pump is fading that does not mean that the benefits of the pump session are diminished. There are a ton of metabolic factors that drive growth that pump work contributes too, and you can get more carbs in after the workout to refuel, the muscle will still be hungry. So keep going to build up those metabolic factors, then eat for recovery after.

Now if you are getting to a point you feel you are doing too many reps, not getting stimulated any more, and the pump is fading then you might be dropping your weights too far down. Remember for a weight to be effective at hypertrophy training it has to be heavy enough that you could not do more than 35 reps if you were 100% fresh on the movement. That includes drop sets too. So don't ever take a drop set below your 35 rep max for that exercise, or your estimated, because who has a record of their 35 rep maxes. LMAO.

By the way, have you ever looked into DC Training? I know you are a big volume guy, but I really think you would love DC Training. It is very intense, very linear progression related, and requires a beat the log book mentality, and most people who swap over from a higher volume system grow like weeds for a good period. I think that with all of the DC Stretching would really kick some ass for you.

 

[gphagan1]

Agreed, but honestly I know what you are talking about because I lifted like that for a very long time. Like exactly like that.

For me I basically still need to complete 1/3-1/2 rep starting from the most stretched position. Anything less than 1/3 rep doesn't really make sense to me unless it is the last set and I am just pulsing it mostly because I am moved to do so out of impulse on occasion.

Are you saying there are times you have not reached failure or feel close, but have stopped because you felt the pump leaving due to being flat and lower blood sugar? I can see how this makes sense for a strength trainer, because you want to eat for what you are going to do, but for hypertrophy, you eat for what you just did. So although you might not be rushing glycogen into the muscle toward the end of the workout if pump is fading that does not mean that the benefits of the pump session are diminished. There are a ton of metabolic factors that drive growth that pump work contributes too, and you can get more carbs in after the workout to refuel, the muscle will still be hungry. So keep going to build up those metabolic factors, then eat for recovery after.

Now if you are getting to a point you feel you are doing too many reps, not getting stimulated any more, and the pump is fading then you might be dropping your weights too far down. Remember for a weight to be effective at hypertrophy training it has to be heavy enough that you could not do more than 35 reps if you were 100% fresh on the movement. That includes drop sets too. So don't ever take a drop set below your 35 rep max for that exercise, or your estimated, because who has a record of their 35 rep maxes. LMAO.

By the way, have you ever looked into DC Training? I know you are a big volume guy, but I really think you would love DC Training. It is very intense, very linear progression related, and requires a beat the log book mentality, and most people who swap over from a higher volume system grow like weeds for a good period. I think that with all of the DC Stretching would really kick some ass for you.

Oh yeah I bet he would like Doggcrapp training. Definitely intense, and I like the stretching it incorporates, it will put it on ya. Dustin, you would definitely want to load up on your supplements for that one.

 

[gphagan1]

8/25/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
220 x 10

Incline Bench Machine
200 x 10, 10, 10

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

Tricep Ext Machine
3 x 10

Side Lat.
25s x 15, 15, 12, 12

Well now that I hit that last set of 220 for 10 on bench I’ll bump that set up to 225 next week for hopefully 6 to 8. I don’t really worry about PRs anymore, because pretty much all my PRs are about 20 years in the rear view mirror. So now I just set what I think are realistic goals for where I’m at now. When I started back, after the shoulder injury and rehab, I knew I would be doing lighter weights with moderate to high reps (6 - 12) and on bench I wanted to do 225 on my last work set for 6 to 10 reps by the end of the Summer. So I know next week’s bench will be the beginning of September, ha but that’s close enough.

 

[Hyde]

Awesome work! Happy to see your progress back continue on such a positive trajectory.

 

[gphagan1]

Awesome work! Happy to see your progress back continue on such a positive trajectory.

Thanks Hyde….yeah feeling pretty good at how well my old butt is progressing.

 

[gphagan1]

8/26/2025
Tuesday
Stretches
Warmups

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

DB Rows
85 x 8, 8
90 x 8, 8, 8

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

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

Started Iconic Formulations Ultra 3 (3 AD) today. Never tried it before, but I must say I like the clean energy boost and focus it gives. I will try and remember to give some updates as I go along. I know it’s mild, but I think I’m going to really like it pre-workout.

 

[gphagan1]

8/27/2025
Wednesday
Stretches
Warmups

Hack Squat
215 x 8
295 x 8, 8, 8
305 x 6

Goblet Squats
75 x 10, 10
80 x 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Standing Calf Raises
120 x 15, 15, 15

The owner of the gym is having some construction done and expanding the gym so he can continue to add more equipment. We pretty much don’t have the room to add equipment now, so excited to see when it’s done what new toys he gets us.

 

[Hyde]

Always love the prospect of new equipment to toy with!

 

[gphagan1]

8/28/2025
Thursday
Stretches
Warmups
McLeod Flys
2sets x 10

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

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

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

Skull Crushers….…
80 x 10, 10
90 x 10
100 x 10

Superset

Hammer Curls
35 x 15, 15, 15
40 x 12

Went through two shirts again on this workout. The funny thing is the high today only got in the 70s, so I think it’s mainly Cordarine, another good one from Steve. Of course I was in the zone again and felt like I was killing it. I love finishing with that skull crusher - hammer curl superset, just gives you a killer arm pump. Oh, and that picture I posted last week of my arm was after this same workout, so that was with a pump. I meant to write that when I posted it, but forgot. But man I tell you these supplements that I have been taking from SNS, CEL, and XPG are really impressive. I have to admit after I turned 60 last year and kept injuring myself, I definitely got discouraged, but I buckled up and pushed as hard as I could through rehab and couldn’t wait to get back to working out. And when I started back in May I was determined to do it right and pretty much got all but the kitchen sink from Steve. Seriously though, I did my research and got what I thought would help the most on my comeback, and every one of his products I’ve taken is as advertised. Sorry I’m rambling, just got home from the gym and still psyched, because I firmly believe I will be able to get back most, if not all, that I lost last year, and it feels oh so good.

 

[SkRaw85]

3AD works well! Like a clean, soy-free, slow burning candle. Might even get 225x10 next attempt

 

[Hyde]

Glad to hear the positive energy! Sure seems like you are coming back nicely

 

[gphagan1]

3AD works well! Like a clean, soy-free, slow burning candle. Might even get 225x10 next attempt

Yeah I am liking the 3AD, definitely a good clean mental focus, that really puts you in a positive mindset. Hey if that 225 keeps going past 8, I’ll definitely try for 10.

Glad to hear the positive energy! Sure seems like you are coming back nicely

Thanks Hyde…yeah everything has gone about as smooth as it can be. Knock on wood I can keep this train rolling injury free while it feels like I got momentum. It definitely feels good to be at the gym and not want to leave because you feel like you have more in the tank. To be honest it’s been a couple of years since I’ve felt like I was in the zone like this.

 

[Dustin07]

Are you saying there are times you have not reached failure or feel close, but have stopped because you felt the pump leaving due to being flat and lower blood sugar? I can see how this makes sense for a strength trainer, because you want to eat for what you are going to do, but for hypertrophy, you eat for what you just did. So although you might not be rushing glycogen into the muscle toward the end of the workout if pump is fading that does not mean that the benefits of the pump session are diminished. There are a ton of metabolic factors that drive growth that pump work contributes too, and you can get more carbs in after the workout to refuel, the muscle will still be hungry. So keep going to build up those metabolic factors, then eat for recovery after.

Kinda, but also bearing in mind I used to try to maintain 6-8 movements based on some old school bb stuff I had picked up probably 20 years ago. multiply that by 3-5 sets and you're somewhere around 20-40 working sets on the day so even if my energy level is high, the music in my headphones is good, but the pump is faded and that volume has already been hit... sometimes I let myself walk away. Whereas the old xfit comp days there were the 'sweat angels' on the floor, sometimes 2 or 3 times a night. old school crossfitters didn't feel like they even had a workout if they didn't see Jesus at least once that night. so a happy medium between the two usually feels like the sweet spot for me these days.

Now if you are getting to a point you feel you are doing too many reps, not getting stimulated any more, and the pump is fading then you might be dropping your weights too far down. Remember for a weight to be effective at hypertrophy training it has to be heavy enough that you could not do more than 35 reps if you were 100% fresh on the movement. That includes drop sets too. So don't ever take a drop set below your 35 rep max for that exercise, or your estimated, because who has a record of their 35 rep maxes. LMAO.

most of us get bored or a.d.d. and lose count before 35, or puke

By the way, have you ever looked into DC Training? I know you are a big volume guy, but I really think you would love DC Training. It is very intense, very linear progression related, and requires a beat the log book mentality, and most people who swap over from a higher volume system grow like weeds for a good period. I think that with all of the DC Stretching would really kick some ass for you.

Oh yeah I bet he would like Doggcrapp training. Definitely intense, and I like the stretching it incorporates, it will put it on ya. Dustin, you would definitely want to load up on your supplements for that one.

just pulled it up, looks really interesting aside from the stretching which I hate, lol . I will dig into it more!

don’t really worry about PRs anymore, because pretty much all my PRs are about 20 years in the rear view mirror.

Yeah I am liking the 3AD, definitely a good clean mental focus, that really puts you in a positive mindset. Hey if that 225 keeps going past 8, I’ll definitely try for 10

honestly you might not be seeking PR's directly but I think anyone throwing around 225 for 10s in the gym is still in beast mode. My 1rm fluxtuates from 285-305 most weeks but that 225 set is always the one that I feel gives me a good idea of where I am relative to my normal output and overall perspective of where I want to be. 220 x 10 is solid!

 

[gphagan1]

Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
210 x 10, 10
225 x 7

Incline Bench Machine
200 x 10, 10, 10

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

Tricep Ext Machine
3 x 10

Side Lat.
25s x 15, 15, 12, 12

Well I was able to bench 225 for 7 so not too bad for an old man. I did go up to 210 on the two working sets before trying 225, so a pretty decent jump in total weight volume on the last three working sets. We spent Saturday with my middle son and Grandsons watching football and eating hot wings. It’s amazing how much the baby is already growing. I guess you can’t beat breast milk for growth.

 

[gphagan1]

 

[Dustin07]

Well I was able to bench 225 for 7

knocking on the door!!

I guess you can’t beat breast milk for growth

natures miracle drug, and the container it comes in isn't bad either!

 

[gphagan1]

knocking on the door!!



natures miracle drug, and the container it comes in isn't bad either!

Yep, no wonder most of us men love boobs…it’s in us from the beginning.

 

[gphagan1]

9/3/2025
Wednesday
Stretches
Warmups

Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10
160 x 10, 9

DB Rows
85 x 8, 8
90 x 8, 8, 8

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

DB Concentration Curls
45 x 10, 10, 10, 9

Been swamped at work, so got in gym late. By the time I got home I just crashed watching TV and woke up at 11:00 and ate dinner. My wife made some steak fajitas that were really good, but I may of made the salsa a little too hot for her taste. She had ate hers with some store bought salsa, but I like mine better. She does too usually, if it’s not too hot, so I just made a bowl of mild for her. I just hope she reads the hot and mild labels I put on the bowls tomorrow.

 

[Dustin07]

By the time I got home I just crashed watching TV and woke up at 11:00 and ate dinner.

when I was an avid xfitter and competing I remember days (plural, lol) where I got home, started to go up the stairs to the bathroom to take a shower after training, and literally fell asleep on the stairs

then I'd wake up and eat like a horse

 

[gphagan1]

when I was an avid xfitter and competing I remember days (plural, lol) where I got home, started to go up the stairs to the bathroom to take a shower after training, and literally fell asleep on the stairs

then I'd wake up and eat like a horse

Now that’s what you call tired there. Ha, when I was in my mid twenties, after college, I would work 50 to 60 hours a week, worked out 6 days a week, drink and party on the weekends, and be fine, and had abs. That’s actually how I got into arm wrestling in bars, and then eventually legit competitions, that was a whole different animal. Definitely didn’t get drunk for those. Now I’m just happy working, working out, and chilling with family, oh and eating good food. I had fun in those days, but truthfully I don’t miss them at all now.

 

[gphagan1]

9/4/2025
Thursday
Stretches
Warmups

Hack Squat
215 x 8
295 x 8, 8, 8
305 x 6

Goblet Squats
75 x 10, 10
80 x 10, 10

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
3 x 10

Standing Calf Raises
120 x 15, 15, 15

Long workout today, and by the time I got to the walking lunges my knees were talking to me. Got home and rubbed some Apex Alchemy Helios (curcumin) on them, so hopefully that will do the trick.

 

[Dustin07]

heavy hacks!
man, I really need to be doing lunges. I have skipped them for ages, months, maybe a year+ now because I hate them so much. but they blow up my adductors and glutes like crazy. Maybe I'll start trying to work them in farmers carry style as a finisher on my legs day light weight for the mobility of it....

 

[gphagan1]

heavy hacks!
man, I really need to be doing lunges. I have skipped them for ages, months, maybe a year+ now because I hate them so much. but they blow up my adductors and glutes like crazy. Maybe I'll start trying to work them in farmers carry style as a finisher on my legs day light weight for the mobility of it....

Yeah, I think I’ll probably keep adding them in at the end of my leg days. They really are a good finisher, and hey it’s something I can still do for legs.

 

[gphagan1]

9/9/2025
Tuesday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 5
175 x 5
195 x 5
210 x 5
225 x 5

Incline CG Bench
135 x 5
150 x 5, 5, 5

Side Lat.
25s x 5, 5, 5

Felt a little drained this weekend, yesterday, and today, so decided to deload. Cut back on reps and exercises. I was so tempted to try for 10 reps on 225, but stuck to the plan and cut it at 5. Probably will back off and go light or cut back volume the rest of the week, and come back and hit it hard next week.

 

[gphagan1]

9/10/2025
Wednesday
Stretches
Warmups
Deload

Wide Mag Grip Pulldowns
100 x 5
130 x 5, 5, 5, 5

Standing Barbell Curl
85 x 5
95 x 5, 5, 5, 5

Just a really short deload workout…. I’ve always had a hard time doing a deload. Even though I know it’s necessary, mentally I always feel like I’m not doing enough.

 

[Dustin07]

Just a really short deload workout…. I’ve always had a hard time doing a deload. Even though I know it’s necessary, mentally I always feel like I’m not doing enough.

I know exactly what you mean!

 

[gphagan1]

9/15/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
210 x 10, 10
225 x 7

Incline Bench Machine
200 x 10, 10, 10

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

Tricep Ext Machine
3 x 10

Side Lat.
25s x 15, 15, 12, 12

Felt really stiff when I started bench and thought I might have trouble when I got to 225, but when I started benching it everything was smooth. I probably had 8 in me, but my workout partner wasn’t there today for a spot, and the only other people in the gym were girls. Of course they wouldn’t mind giving a spot, but 225 might have been too much if I had issues, and I probably wouldn’t have been able to focus with a yoga pants camel toe right over my face.

 

[Hyde]

Idk, yoga pants camel toe directly overhead would probably give me the resolve of 10,000 Vikings not to fail in front of her. Something primal about when your subconscious somehow thinks pussy may be on the line

 

[gphagan1]

Idk, yoga pants camel toe directly overhead would probably give me the resolve of 10,000 Vikings not to fail in front of her. Something primal about when your subconscious somehow thinks pussy may be on the line

I know right…definitely a natural test booster.

 

[gphagan1]

9/17/2025
Tuesday
Stretches
Warmups

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

DB Incline Rows
85s x 8, 8
90s x 8, 8, 8

EZ Bar Curl
100 x 10, 10
110 x 10, 10

DB Concentration Curls
45 x 10, 10, 10, 9

Another good pump day….love it. Ends up my workout partner has an upper respiratory infection, so I’m probably solo the rest of the week.

 

[Dustin07]

I know right…definitely a natural test booster.

my buddy and I refer to it as the "free floating testosterone" that the gym manager pumps into the system when the yoga bunnies are meandering around the gym, lol

 

[gphagan1]

9/18/2025
Thursday
Stretches
Warmups

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

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
2 x 10

Standing Calf Raises
120 x 15, 15, 15

My old knees started killing me today on hack squat, so I cut out the last set and decided against goblet squats. It made me realize how much BASIS was helping my knees. I’ve been out of it for a month and it definitely helped all the joints. And I agree with others that it seems to continue to help with bone and joint health for a while even after you stop taking it. Such a great supplement…can’t wait until it’s back in stock. It’s like that old Cinderella song says…Don’t know what you got ‘til it’s gone.

 

[Hyde]

9/18/2025
Thursday
Stretches
Warmups

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

Leg Extensions
4 x 8

Leg Curls
4 x 8

Walking Lunges
2 x 10

Standing Calf Raises
120 x 15, 15, 15

My old knees started killing me today on hack squat, so I cut out the last set and decided against goblet squats. It made me realize how much BASIS was helping my knees. I’ve been out of it for a month and it definitely helped all the joints. And I agree with others that it seems to continue to help with bone and joint health for a while even after you stop taking it. Such a great supplement…can’t wait until it’s back in stock. It’s like that old Cinderella song says…Don’t know what you got ‘til it’s gone.

I’m glad you shared this, because I just started my last bottle today. I’d bought a 6-pack because I think a ton of the ingredients have some really incredible possible wellness benefits. But it’s so hard to quantify, other than things overall have been fantastic the last 5 months.

So hopefully this way if it’s back in stock by Black Friday, I’ll only be off it for a month or so before getting to snag it on a sale. And if it isn’t restocked then, well no use worrying about spilt milk - I always have an old vial of deca I could lean on I guess lol

 

[gphagan1]

I’m glad you shared this, because I just started my last bottle today. I’d bought a 6-pack because I think a ton of the ingredients have some really incredible possible wellness benefits. But it’s so hard to quantify, other than things overall have been fantastic the last 5 months.

So hopefully this way if it’s back in stock by Black Friday, I’ll only be off it for a month or so before getting to snag it on a sale. And if it isn’t restocked then, well no use worrying about spilt milk - I always have an old vial of deca I could lean on I guess lol

Yeah the effects seem to linger for a few weeks thankfully, so you should be good. It’s become probably my favorite supplement, because it helps so many different things. I highly recommend it to everyone, and I think especially older people whether they workout or not would all benefit from it.

 

[Dustin07]

My old knees started killing me today on hack squat, so I cut out the last set and decided against goblet squats. It made me realize how much BASIS was helping my knees. I’ve been out of it for a month and it definitely helped all the joints. And I agree with others that it seems to continue to help with bone and joint health for a while even after you stop taking it. Such a great supplement…can’t wait until it’s back in stock. It’s like that old Cinderella song says…Don’t know what you got ‘til it’s gone.

I'm sorry to hear about the knees but grateful for this post, maybe down the road I will throw in some basis. I have noticed the past few weeks as we slip into fall my left knee has been a little more sore than usual. its the one I have no ACL in. I usually just associate it with tight muscles possibly pulling on that area after good leg sessions but lately its been a little more naggy so maybe I'll watch that and give basis a try.

but holy cow man I wish I could just throw all my supps into a blender bottle cause I think I'm sitting around 20 or more capsules a day as it is. not sure how sustainable life is when you're throwing down that many supplemental pills/caps lol

 

[Dustin07]

another reason why I sorta love TD's

 

[Segansational]

but holy cow man I wish I could just throw all my supps into a blender bottle cause I think I'm sitting around 20 or more capsules a day as it is. not sure how sustainable life is when you're throwing down that many supplemental pills/caps lol

Hear you on this man. I've gotten really good and chugging all my AM / PM supps in like 2 or 3 gulps, but it's a lot of capsules (80% SNS). 14 in the AM, 19 in the PM.

But a lot of those ingredients probably would taste terrible if you legit tried to crack them open and drink it. I still remember doing Test1fy from OL and it being so bad I eventually had to cap it myself to finish it.

 

[gphagan1]

Right now I’m taking 26 capsules, and when BASIS is back in stock I’ll be back up to 30. I’ve just always kind of view it as food. Man back in the 80s we were taking hands full of horse pill amino acids and liver pills, ha, and we thought we were hardcore.
I do like transdermals too. I use XPG Carnitine, IF Ultra 3, and Apex Helios (Curcumin). My old butt needs all that just to keep training and trying to stay on my game.
You know you are right about the change in seasons bringing on more of the nagging aches though. The knees had actually been doing good for a while now, so I’m thankful I haven’t had too many issues since getting back in the gym. But I know a large part of that is all the supplements, especially BASIS.

 

[Hyde]

I'm sorry to hear about the knees but grateful for this post, maybe down the road I will throw in some basis. I have noticed the past few weeks as we slip into fall my left knee has been a little more sore than usual. its the one I have no ACL in. I usually just associate it with tight muscles possibly pulling on that area after good leg sessions but lately its been a little more naggy so maybe I'll watch that and give basis a try.

but holy cow man I wish I could just throw all my supps into a blender bottle cause I think I'm sitting around 20 or more capsules a day as it is. not sure how sustainable life is when you're throwing down that many supplemental pills/caps lol

Dustin I take 20 tabs of a Spirulina/Chlorella blend daily for a single health product!

If you ever feel bad about it, just remember the rabbit hole goes a lot deeper than where you’re at

 

[Dustin07]

Hear you on this man. I've gotten really good and chugging all my AM / PM supps in like 2 or 3 gulps, but it's a lot of capsules (80% SNS). 14 in the AM, 19 in the PM.

Dustin I take 20 tabs of a Spirulina/Chlorella blend daily for a single health product!

If you ever feel bad about it, just remember the rabbit hole goes a lot deeper than where you’re at

I usually pop at least 3 if not 4 capsules per swig now, often with some crystal lite or something rather than water in the early morning when the gag reflex is still strong. my wife always watches in awe trying to figure out how I can do more than one a time lol

 

[Hyde]

I usually pop at least 3 if not 4 capsules per swig now, often with some crystal lite or something rather than water in the early morning when the gag reflex is still strong. my wife always watches in awe trying to figure out how I can do more than one a time lol

I do those 10 tabs all in one! Lol. I think I can do 20ish at once IF they’re capsules, but you really have to watch tabs/pills because they can stick. I often separate those out from caps in a second swig. Usually probably just do about 10 at a time though, so you don’t risk a gag/choke

 

[gphagan1]

9/22/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10

Bench
135 x 10
175 x 10
195 x 10
210 x 10, 10
225 x 10

Incline Bench Machine
200 x 10, 10, 10

CG Bench
185 x 8, 8
205 x 8, 8, 6

Tricep Ext Machine
3 x 10

Arnold Press
40s x 8, 8, 8, 6
Side Lateral
25s x 12

Felt great today, and my partner was back so I just went for it and hit 225 x 10 on my last bench set, but that was definitely all I had in me. Curious what my max would be…this bench calculator I found said 299, but that seems like too much, I don’t know. I’m not gonna test it anytime soon, because I just don’t want to push my shoulder that far. If I had to guess, probably closer to 275 or 280, but it’s not that important right now. I’m just happy to continue to progress.

 

[Dustin07]

I do those 10 tabs all in one! Lol. I think I can do 20ish at once IF they’re capsules, but you really have to watch tabs/pills because they can stick. I often separate those out from caps in a second swig. Usually probably just do about 10 at a time though, so you don’t risk a gag/choke

I'm going to have to step up my game

Felt great today, and my partner was back so I just went for it and hit 225 x 10 on my last bench set, but that was definitely all I had in me. Curious what my max would be…this bench calculator I found said 299, but that seems like too much, I don’t know. I’m not gonna test it anytime soon, because I just don’t want to push my shoulder that far. If I had to guess, probably closer to 275 or 280, but it’s not that important right now. I’m just happy to continue to progress.

I wouldn't be surprised if you are sitting at 300, even if it takes a couple heavy practice sessions to get there. I think my all time PR at 225 was 12 reps, but typically once I finally hit 300 and 305 for 1RM, I was also finally hitting 10-11 at 225 consistently. congrats on the milestone!

 

[gphagan1]

I'm going to have to step up my game


I wouldn't be surprised if you are sitting at 300, even if it takes a couple heavy practice sessions to get there. I think my all time PR at 225 was 12 reps, but typically once I finally hit 300 and 305 for 1RM, I was also finally hitting 10-11 at 225 consistently. congrats on the milestone!

Thanks, I appreciate it Dustin….to be honest that would be great if it was 300. But I would still be happy with a little lower, considering where I was when starting back. I probably will test it around the first of the year, because one of my goals for next year is to get back to at least 315, and I would be extremely happy with that.

 

[Hyde]

Thanks, I appreciate it Dustin….to be honest that would be great if it was 300. But I would still be happy with a little lower, considering where I was when starting back. I probably will test it around the first of the year, because one of my goals for next year is to get back to at least 315, and I would be extremely happy with that.

So consider even if the muscles are strong for it, you need to recondition the joint to heavier lifting all over again (SLOWLY). At this point you’ve got a lot more horsepower than your differential will hold, so don’t get reckless! 2-5% load increases weekly is what you should be considering for safe connective tissue exposure. AKA 5-10lbs weekly increase tops. You do that, you’ll be ready when it’s time.

 

[Hyde]

Also congrats on hitting 225 for 10 again! I knew you were feeling good when I saw that, before I read your update

 

[gphagan1]

So consider even if the muscles are strong for it, you need to recondition the joint to heavier lifting all over again (SLOWLY). At this point you’ve got a lot more horsepower than your differential will hold, so don’t get reckless! 2-5% load increases weekly is what you should be considering for safe connective tissue exposure. AKA 5-10lbs weekly increase tops. You do that, you’ll be ready when it’s time.

Yes, that’s exactly what my thought process has been. Definitely don’t want to go to quick. And I’m fine with that…. I would always rather leave a little in the tank, than to push it and have to deal with another injury.