GP’s Old Man With A Plan Log
- Thread starter gphagan1
- Start date
gphagan1
Legend
Yes, I love to take them slow and get a good stretch. I’m really glad you told me about them, because since adding them to my chest and shoulders warmup and stretching, they have really helped cut back on the aches, stiffness, and popping I would typically get with my early sets. Really a great warmup exercise all around for the entire chest and front and side delts. And it doesn’t take very much weight at all.
gphagan1
Legend
11/19/2025
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8, 8
95 x 8
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 8
Alt DB Curls
45 x 10, 10, 10, 8
Man oh man I love the pump I get from this workout. We had Bison burgers, baked potatoes, and salad for dinner, and when I sat down to eat, I looked at my phone, and I had walked over 11000 steps at work. My wife said why don’t you use the golf cart they gave you. I really only use it if I feel bad or need to get to one of our departments quickly. Oh, but I did tell her that the steps are way better for me than sitting on my butt in a golf cart.
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8, 8
95 x 8
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 8
Alt DB Curls
45 x 10, 10, 10, 8
Man oh man I love the pump I get from this workout. We had Bison burgers, baked potatoes, and salad for dinner, and when I sat down to eat, I looked at my phone, and I had walked over 11000 steps at work. My wife said why don’t you use the golf cart they gave you. I really only use it if I feel bad or need to get to one of our departments quickly. Oh, but I did tell her that the steps are way better for me than sitting on my butt in a golf cart.
Segansational
Well-known member
Just had some bison burgers last night here as well. I thought it was great, but my kids didn't like them. Think it was all on their head though, because they love hamburgers.
gphagan1
Legend
Our 17 year old and 10 year old grandsons love them, but the younger ones don’t. I think, like you said it’s in their heads.
gphagan1
Legend
My first question to him would be one word, “How”?
Yeah, and the Bison burgers are so good on the grill.
MrKleen73
Legend
His response, "Oh I don't know... I just shagged it in there, and it is groovy baby!!!!"My first question to him would be one word, “How”?
Yeah, and the Bison burgers are so good on the grill.
MrKleen73
Legend
I loved this one, it reminds me of then someone mentioned his bad teeth to him, and he all the sudden got self conscious.
gphagan1
Legend
Yeah, so funny.
My wife can’t stand him….says he’s just so stupid and gross…I’m like, yeah that’s why he’s funny.
gphagan1
Legend
11/20/2025
Thursday
Stretches
Warmups
Hack Squat
215 x 8
295 x 8, 8, 3
Leg Extensions
3 x 8
Leg Curls
3 x 8
Walking Lunges
3 x 10
Standing Calf Raises
120 x 15, 15, 15
Decided to go back to some Hack Squats today, and everything was going good, and then my right knee started hurting on that fourth set, so just stopped it right there. Actually the pain was slightly above the knee. It felt a little off the rest of the workout, but really no pain, not even on the walking lunges. I did miss working legs last week, so maybe I should have just kept it lighter. I’ll see how it feels on my bike ride Saturday.
Thursday
Stretches
Warmups
Hack Squat
215 x 8
295 x 8, 8, 3
Leg Extensions
3 x 8
Leg Curls
3 x 8
Walking Lunges
3 x 10
Standing Calf Raises
120 x 15, 15, 15
Decided to go back to some Hack Squats today, and everything was going good, and then my right knee started hurting on that fourth set, so just stopped it right there. Actually the pain was slightly above the knee. It felt a little off the rest of the workout, but really no pain, not even on the walking lunges. I did miss working legs last week, so maybe I should have just kept it lighter. I’ll see how it feels on my bike ride Saturday.
MrKleen73
Legend
Hopefully the bike ride goes well, and loosens it up even more.
Also, on him being stupid and gross, sometimes you just want to dumb things down, avoid anything that require or inspires thought and just have some good ol base level assery to make you laugh. We need the stupidity to turn the machinery off in our minds sometimes.
Also, on him being stupid and gross, sometimes you just want to dumb things down, avoid anything that require or inspires thought and just have some good ol base level assery to make you laugh. We need the stupidity to turn the machinery off in our minds sometimes.
gphagan1
Legend
Exactly, sometimes a good goofy comedy just helps you just laugh and chill without all the seriousness we have to deal with. She does understand it, so she’ll tolerate them, because I like them. Of course I’ll watch a chick flick with her, so I guess it almost evens out. She does like action movies too, so that works out in the end.
Dustin07
Legend
you know sometimes the hack squat irritates my knee as well depending on my foot position, sometimes I can find the right spot where there is no irritation. I don't know about you but to me it feels more like a quad strain that is pulling on the knee cap vs accute INSIDE the knee. but thats also why I've been hammering leg press more lately just because I can really go harder on it with no side issues/knee pains.
gphagan1
Legend
Yep, that’s exactly what it is I’m sure, lower quad above the knee. I had been doing leg press lately, and probably just shouldn’t have jumped back up in weight so quickly doing the hack squats. It really didn’t hurt on anything else, and feels fine with all the walking I’ve done today. Probably will just do leg press next week.
MrKleen73
Legend
Honestly once you get to a certain point where things are a bit riskier sometimes they aren't worth it if there is a safe and just as effective option like leg pressing. Honestly both of you might want to check out the kneesovertoes guy on youtube. He has some great things to help with those types of issues. I am actually going to start looking into that because I notice my knee getting creaky walking down stairs.
gphagan1
Legend
I’ll definitely check him out…I’m for anything that will help the knees.
gphagan1
Legend
11/24/2025
Monday
Stretches
Warmups
DB McLeod Flys
DB Bench
50s x 10
55s x 10
60s x 10
70s x 10
Incline Bench Machine
175 x 10, 10
185 x 10, 10
Skull Crushers
90 x 10, 10
100 x 10, 10, 8
Tricep Rope Pressdowns
120 x 10, 10, 8
Side Laterals
25s x 10, 10, 10
So I’m gonna go ahead and add bench back in next week. Will definitely go slow and easy and see how it goes. I really felt like today’s workout was exactly what I needed to restore confidence back in the shoulder to be able to start benching again. Ha, and I’m sure all that Thanksgiving protein and calories will be just the fuel I’ll need.
Monday
Stretches
Warmups
DB McLeod Flys
DB Bench
50s x 10
55s x 10
60s x 10
70s x 10
Incline Bench Machine
175 x 10, 10
185 x 10, 10
Skull Crushers
90 x 10, 10
100 x 10, 10, 8
Tricep Rope Pressdowns
120 x 10, 10, 8
Side Laterals
25s x 10, 10, 10
So I’m gonna go ahead and add bench back in next week. Will definitely go slow and easy and see how it goes. I really felt like today’s workout was exactly what I needed to restore confidence back in the shoulder to be able to start benching again. Ha, and I’m sure all that Thanksgiving protein and calories will be just the fuel I’ll need.
gphagan1
Legend
11/26/2025
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8
95 x 8, 6
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 8
DB Curls
45 x 10, 10, 8, 8
Had to fly through this workout, because I forgot the charcoal and a couple of other things at the store, so I wanted to beat the crowd. I’m getting up early in the morning to smoke a turkey. We’re taking that and the dressing my wife made and going to my son’s for Thanksgiving. We usually do it at our house, but he didn’t want me and his Mom to have to go through all that, so he wanted to host the family this year. So all we’re making is the smoked turkey and dressing and he’s frying two 15 pound turkeys, a baked ham, and whatever else everybody brings….oh yeah we will be eating. With the 20 pounder I’m bringing, that’s 50 lbs of bird.
He said and Dad you can have one of the recliners to nap in during the football games…..That’s my boy.
Hope you all have a very Happy Thanksgiving
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8
95 x 8, 6
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 8
DB Curls
45 x 10, 10, 8, 8
Had to fly through this workout, because I forgot the charcoal and a couple of other things at the store, so I wanted to beat the crowd. I’m getting up early in the morning to smoke a turkey. We’re taking that and the dressing my wife made and going to my son’s for Thanksgiving. We usually do it at our house, but he didn’t want me and his Mom to have to go through all that, so he wanted to host the family this year. So all we’re making is the smoked turkey and dressing and he’s frying two 15 pound turkeys, a baked ham, and whatever else everybody brings….oh yeah we will be eating. With the 20 pounder I’m bringing, that’s 50 lbs of bird.
He said and Dad you can have one of the recliners to nap in during the football games…..That’s my boy.
Hope you all have a very Happy Thanksgiving
Last edited:
akboom87
Well-known member
Sounds like a great plan! Have a Happy Thanksgiving11/26/2025
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8
95 x 8, 6
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 8
DB Curls
45 x 10, 10, 8, 8
Had to fly through this workout, because I forgot the charcoal and a couple of other things at the store, so I wanted to beat the crowd. I’m getting up early in the morning to smoke a turkey. We’re taking that and the dressing my wife made and going to my son’s for Thanksgiving. We usually do it at our house, but he didn’t want me and his Mom to have to go through all that, so he wanted to host the family this year. So all we’re making is the smoked turkey and dressing and he’s frying two 15 pound turkeys, a baked ham, and whatever else everybody brings….oh yeah we will be eating. With the 20 pounder I’m bringing, that’s 50 lbs of bird.
He said and Dad you can have one of the recliners to nap in during the football games…..That’s my boy.
Hope you all have a very Happy Thanksgiving
gphagan1
Legend
Oh yeah, in line probably 20 to 30 minutes at the register.
Segansational
Well-known member
Wow, 3 turkeys? Must've been quite the gathering! Hope you all had fun.
gphagan1
Legend
Yes, we had a blast, and slept really good that night. We had 24 people at one time, and then a couple of people popped in and out as the day went on.
Hyde
Legend
Sounds awesomeYes, we had a blast, and slept really good that night. We had 24 people at one time, and then a couple of people popped in and out as the day went on.
Dustin07
Legend
man this is the thing I miss most about thanksgivings from my past lol
gphagan1
Legend
12/2/2025
Stretches
Warmups
McLeod Flys
Bench
135 x 10
155 x 10
185 x 10
205 x 10, 10
Pec Deck Machine
4 x 10
Skull Crushers
90 x 10, 10
100 x 10, 10, 8
Tricep Rope Pressdowns
120 x 10, 10, 9
Side Laterals
25s x 12, 12, 10
Like that Aerosmith song “I’m back in the saddle again”. Started back bench today, stayed light and didn’t rush it. Man it felt good to get under the bar. I was a little tight and achy, but felt pretty good once I got loosened up and the blood started flowing. I am going to take it easy the next few weeks, and definitely do a deload every 5th week. I also narrowed my grip. I used to bench with my middle fingers on the rings, so definitely a wide grip bencher. Today I narrowed down to my pinky fingers on the rings and it felt good. I also liked doing the Peck Deck Flys and really feeling that stretch afterwards. Even though my strength was progressing really quickly when I started back at the end of April, I realize my joints and connective tissue just wasn’t keeping up, so I will progress a little slower and be more careful this time. That’s actually hard for me, because I really like to get psyched up for the gym. But I’ll just have to dial it in on bench, and be civilized.
Stretches
Warmups
McLeod Flys
Bench
135 x 10
155 x 10
185 x 10
205 x 10, 10
Pec Deck Machine
4 x 10
Skull Crushers
90 x 10, 10
100 x 10, 10, 8
Tricep Rope Pressdowns
120 x 10, 10, 9
Side Laterals
25s x 12, 12, 10
Like that Aerosmith song “I’m back in the saddle again”. Started back bench today, stayed light and didn’t rush it. Man it felt good to get under the bar. I was a little tight and achy, but felt pretty good once I got loosened up and the blood started flowing. I am going to take it easy the next few weeks, and definitely do a deload every 5th week. I also narrowed my grip. I used to bench with my middle fingers on the rings, so definitely a wide grip bencher. Today I narrowed down to my pinky fingers on the rings and it felt good. I also liked doing the Peck Deck Flys and really feeling that stretch afterwards. Even though my strength was progressing really quickly when I started back at the end of April, I realize my joints and connective tissue just wasn’t keeping up, so I will progress a little slower and be more careful this time. That’s actually hard for me, because I really like to get psyched up for the gym. But I’ll just have to dial it in on bench, and be civilized.
Last edited:
Dustin07
Legend
middle finger to pinky finger is a big adjustment. I am constantly trying to figure out where I like my grip. now days ring finger tends to be my baseline. it's either one one side of the ring or the other. but I can never quite decide where I feel more powerful. I do tend to come in on the narrow side when I'm repping out at lighter weight and go out a bit as I'm chasing heavier although I'm not convinced I've figured out the right spot for me.
gphagan1
Legend
Yeah, I’ve always benched with a wide grip, but it just really isn’t ideal now with the shoulder issues I’ve had. It actually did feel a little weird at first, but by the time I got to 205 all was good.
I am too…. I was a little concerned with the aching and stiffness, at first, but all went really good when I got warmed up. Actually I had already been thinking about doing about 3 sets on the Peck Deck before bench next time. And after reading about Dustin doing leg press before squats, and how it made his squats go smoother, and seeing your comments confirming that being good, that kind of was a confirmation to me to warm up with the Pec Deck on bench day. I love the stretch it gives my chest and front delts.Glad to hear you were able to get back to the bench without issue
Dustin07
Legend
Kinda funny I always benched with a more narrow grip because of the shoulder. it took me about a year of gradually working my width outwards at warm up weights on both incline and flat bench until I could get comfortable holding a wider grip at working weight. but even today I'm not sure i see improvement in my lifts going wider. maybe a tiny bit.
gphagan1
Legend
I have pretty long arms, so I just always felt comfortable with the wider grip, but I do believe that’s also why it contributes to some of the shoulder issues I’ve had. It does feel like that minor adjustment made a big difference. Bench press is my favorite exercise, so I want to do whatever I can to be able to keep doing them.
gphagan1
Legend
I’m gonna ride that bad boy as long as I possibly can.Glad you are able to get back on the horse
gphagan1
Legend
12/3/2025
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8
95 x 8, 8
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 9
DB Curls
45 x 10, 10, 10, 8
Worked late today, but it’s amazing how I can feel just mentally drained getting ready to leave work, take my supplements and carbs pre-workout and just be so energized when I walk in the gym. Of course as late as I got there, it was filled with all kinds of yoga pants clad booty. And the way they are when there is a bunch of them together is fun. They get real silly and flirty. I’m a happily married man, but I definitely enjoy the scenery and shall I say the conversation. And I actually got a few laughs from some of them. A couple of them said Pops thinks we’re crazy, and I said no I just think y’all are having fun, and there’s nothing wrong with that. Of course my workout took about an hour longer, but hey I got plenty of rest between sets.
But seriously I did have a good workout, and it was definitely fun after the busy day I had at work.
Wednesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10, 10
DB Rows
80 x 8
85 x 8
90 x 8
95 x 8, 8
Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 9
DB Curls
45 x 10, 10, 10, 8
Worked late today, but it’s amazing how I can feel just mentally drained getting ready to leave work, take my supplements and carbs pre-workout and just be so energized when I walk in the gym. Of course as late as I got there, it was filled with all kinds of yoga pants clad booty. And the way they are when there is a bunch of them together is fun. They get real silly and flirty. I’m a happily married man, but I definitely enjoy the scenery and shall I say the conversation. And I actually got a few laughs from some of them. A couple of them said Pops thinks we’re crazy, and I said no I just think y’all are having fun, and there’s nothing wrong with that. Of course my workout took about an hour longer, but hey I got plenty of rest between sets.
But seriously I did have a good workout, and it was definitely fun after the busy day I had at work.
Hyde
Legend
“Don’t blame me, blame science!”
gphagan1
Legend
12/4/2025
Thursday
Stretches
Warmups
Leg press
190 x 8
280 x 8
370 x 8
460 x 8
460 x 8
Leg Extensions
3 x 10
Leg Curls
3 x 10
Standing Calf Raises
120 x 15, 15, 15
Walking Lunges
3 x 10
Went back to Leg Press today over Hack Squats, and the knees actually felt really good. Truthfully I think most of my knee issues lately have mainly been because of arthritis, which has been a battle since the weather has been getting colder. But as much as I like Hack Squats, the leg press just felt so much better today, so I’m gonna just stick with those. Actually I probably need to order some of Steve’s Joint Support XT. I’ll be glad when BASIS gets back in stock, because it really helps my joints, among all the other benefits it brings. Getting old sucks, but it just means you have to work harder to keep that train rolling…Through good nutrition, picking exercises your body agrees with, and putting in the work.
Thursday
Stretches
Warmups
Leg press
190 x 8
280 x 8
370 x 8
460 x 8
460 x 8
Leg Extensions
3 x 10
Leg Curls
3 x 10
Standing Calf Raises
120 x 15, 15, 15
Walking Lunges
3 x 10
Went back to Leg Press today over Hack Squats, and the knees actually felt really good. Truthfully I think most of my knee issues lately have mainly been because of arthritis, which has been a battle since the weather has been getting colder. But as much as I like Hack Squats, the leg press just felt so much better today, so I’m gonna just stick with those. Actually I probably need to order some of Steve’s Joint Support XT. I’ll be glad when BASIS gets back in stock, because it really helps my joints, among all the other benefits it brings. Getting old sucks, but it just means you have to work harder to keep that train rolling…Through good nutrition, picking exercises your body agrees with, and putting in the work.
Dustin07
Legend
I don't really know anything about arthritis but this week as I was stumbling across red light therapy arthritis did come up as one of the things RLT helps with. I also realized Hubberman just did a podcast on RLT so I started that up this morning on my commute. I'm 99% sure I'm going to get a light, or show my wife which one to get me for Christmas. When Andrew Hubberman starts to push something I get interested, lol. I'm only 20 minutes or so into his podcast though so I'll finish it before making a decision.
gphagan1
Legend
Yeah Andrew Huberman is great….I’ll have to look into red light therapy.
gphagan1
Legend
Will definitely be checking this out when I have time….it’s over 2 hours, but I’m sure it’s great.
www.hubermanlab.com
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
Discover the mechanisms by which light impacts our bodies and how they can be leveraged to enhance sleep, alertness, hormones and mood.
www.hubermanlab.com
Dustin07
Legend
we started a thread on the RLT stuff if you wanna check in on progress. I'm super curious about the potential of setting one up in my bathroom so I could get the benefits in the morning during normal tooth brushing routine etc without having to create a new time slot for something.
SkRaw85
Legend
Same brother!I’m gonna ride that bad boy as long as I possibly can.
gphagan1
Legend
So I decided to give kind of a progress report since I got back to the gym at the end of April.
As most of you know, I severely re-injured my left shoulder in September last year. I had been rehabbing with my PT and in November of last year decided to go to an ART therapist, and he started working wonders. I was doing band work, body weight exercises, and PT with stretching, as well as going to my physical therapist and ART therapist. Rehab took a while, at my age it just takes longer to heal and recover, but I worked hard and was finally cleared and able to get back in the gym, after a long 7 months and start my long journey back. I lost significant muscle and size, especially in my shoulders, arms, and chest. But I was hopeful with proper training, nutrition, and supplementation, and with muscle memory that I could regain my size and muscle.
In April I was 245 lbs at a little over 21% body fat. As I said I lost a lot in my shoulders, arms and chest, but had obviously gained fat in by belly. I decided to keep my diet at maintenance calories, 2900 to 3000, with high protein. My hope was that muscle memory would help me recomp and once I got to where I was comfortable with the muscle I would add back, and fat dropped, that I would eventually do a cut in 2026 to get back to around 220 lbs at about 12% -14% body fat.
Again I mainly wanted, this year to regain my lost muscle, especially in my chest, shoulders and arms. Obviously part of that is those body parts are what most people notice.
I’m 6’ 1” tall and weighed 245 lbs when I started back to the gym in April. I’m 61, so I knew this would be a slow process. But I must say I am pleased with the progress, and excited for what I can accomplish in 2026.
So I started at 245, I’m at 235 right now.
I regained 2” on my chest, and have put some size back on my shoulders and arms as well. Legs are also looking much better now. My waist is 3” smaller than in April, and I’ve dropped a little over 3% body fat.
Like I said I kept calories at maintenance up until the end of October, and after I had that minor injury on my right shoulder, I decided to do a mini cut up until Thanksgiving. I was staying around 242 to 245 and after that cut my weight is 235, and my abs are starting to peek through.
Here are a couple of pictures from my journey. I didn’t take any with my shirt off yet because I haven’t shaved my body and I’m hairy. My wife and I kind of have a deal. She likes my hairy chest and abs, so I usually only shave my body during the Spring and Summer.
So here we are…..
This picture is around the first week in May, about 2 weeks after getting back to the gym.
I was very disappointed with how much size I had lost, so after this picture I was determined to add some size back to my shoulders and arms.
This picture I took in August…. I had flexed my bicep and was pleased that I was starting to get some size back.
This picture was in October, about a week before injuring my right shoulder. Again I was pleased that I have continued to add size back to my chest, shoulders, and arms. And that shirt fits loosely on the midsection, so my belly wasn’t as bad as that shirt made it look. As a matter of fact my waist was 2” smaller there than in the first picture.
And this picture is about a week before Thanksgiving. My waist is 3” smaller than in that first picture, and my abs are starting to show at 235 lbs and about 17 1/2% body fat.
I really appreciate all you guys and the Anabolic Minds community, because all of you and this forum has really contributed so much in helping me progress at this age. I may not be able to recapture the size and build I had in my 30s, but I had gotten back in great shape by 2023 and the rough 2024 year was very discouraging. The progress and excitement I’ve gotten since getting back to the gym in April has really helped me tremendously to know I still got plenty in the tank to reach my goals.
As most of you know, I severely re-injured my left shoulder in September last year. I had been rehabbing with my PT and in November of last year decided to go to an ART therapist, and he started working wonders. I was doing band work, body weight exercises, and PT with stretching, as well as going to my physical therapist and ART therapist. Rehab took a while, at my age it just takes longer to heal and recover, but I worked hard and was finally cleared and able to get back in the gym, after a long 7 months and start my long journey back. I lost significant muscle and size, especially in my shoulders, arms, and chest. But I was hopeful with proper training, nutrition, and supplementation, and with muscle memory that I could regain my size and muscle.
In April I was 245 lbs at a little over 21% body fat. As I said I lost a lot in my shoulders, arms and chest, but had obviously gained fat in by belly. I decided to keep my diet at maintenance calories, 2900 to 3000, with high protein. My hope was that muscle memory would help me recomp and once I got to where I was comfortable with the muscle I would add back, and fat dropped, that I would eventually do a cut in 2026 to get back to around 220 lbs at about 12% -14% body fat.
Again I mainly wanted, this year to regain my lost muscle, especially in my chest, shoulders and arms. Obviously part of that is those body parts are what most people notice.
I’m 6’ 1” tall and weighed 245 lbs when I started back to the gym in April. I’m 61, so I knew this would be a slow process. But I must say I am pleased with the progress, and excited for what I can accomplish in 2026.
So I started at 245, I’m at 235 right now.
I regained 2” on my chest, and have put some size back on my shoulders and arms as well. Legs are also looking much better now. My waist is 3” smaller than in April, and I’ve dropped a little over 3% body fat.
Like I said I kept calories at maintenance up until the end of October, and after I had that minor injury on my right shoulder, I decided to do a mini cut up until Thanksgiving. I was staying around 242 to 245 and after that cut my weight is 235, and my abs are starting to peek through.
Here are a couple of pictures from my journey. I didn’t take any with my shirt off yet because I haven’t shaved my body and I’m hairy. My wife and I kind of have a deal. She likes my hairy chest and abs, so I usually only shave my body during the Spring and Summer.
So here we are…..
This picture is around the first week in May, about 2 weeks after getting back to the gym.
I was very disappointed with how much size I had lost, so after this picture I was determined to add some size back to my shoulders and arms.
This picture I took in August…. I had flexed my bicep and was pleased that I was starting to get some size back.
This picture was in October, about a week before injuring my right shoulder. Again I was pleased that I have continued to add size back to my chest, shoulders, and arms. And that shirt fits loosely on the midsection, so my belly wasn’t as bad as that shirt made it look. As a matter of fact my waist was 2” smaller there than in the first picture.
And this picture is about a week before Thanksgiving. My waist is 3” smaller than in that first picture, and my abs are starting to show at 235 lbs and about 17 1/2% body fat.
I really appreciate all you guys and the Anabolic Minds community, because all of you and this forum has really contributed so much in helping me progress at this age. I may not be able to recapture the size and build I had in my 30s, but I had gotten back in great shape by 2023 and the rough 2024 year was very discouraging. The progress and excitement I’ve gotten since getting back to the gym in April has really helped me tremendously to know I still got plenty in the tank to reach my goals.
Last edited:
Dustin07
Legend
solid progress and you're really inspiring me to think about 2026 now!
I always think that biceps, traps, and abs are a really interesting genetic thing, not that everyone isn't capable of achieving something there, but how they always look different on different people when leaned up. You for example, Sir, have a full size softball where the bicep is supposed to be, jealous of that ! lol! your progress this year is dynamite!
I always think that biceps, traps, and abs are a really interesting genetic thing, not that everyone isn't capable of achieving something there, but how they always look different on different people when leaned up. You for example, Sir, have a full size softball where the bicep is supposed to be, jealous of that ! lol! your progress this year is dynamite!