GP’s Old Man With A Plan Log

[gphagan1]

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 appreciate that Dustin….and you have definitely made some huge strides this year as well. 2025 has been a good year.

 

[Hyde]

Great work; you have really made some great improvements getting both size back up as well as taking fat off when healing had to be the priority recently. That’s really the key - focus on what you CAN DO and make the best of things.

I heard someone this morning say ‘Life is a series of scenarios where you try to do the best you can with what you’ve got!’

 

[gphagan1]

Great work; you have really made some great improvements getting both size back up as well as taking fat off when healing had to be the priority recently. That’s really the key - focus on what you CAN DO and make the best of things.

I heard someone this morning say ‘Life is a series of scenarios where you try to do the best you can with what you’ve got!’

Thanks Hyde, I really appreciate that…. And that is such a good quote. That’s all we can do, the best you can do with what you’ve got, and it will all work out.

 

[MrKleen73]

Looking good, you have made some great progress this year. I hope things keep going well for you!

 

[gphagan1]

Looking good, you have made some great progress this year. I hope things keep going well for you!

Thanks brother….just hoping to keep this train rolling as long as I can.

 

[gphagan1]

12/9/2025
Tuesday
Stretches
Warmups
McLeod Flys
Pec Deck

Bench
135 x 10
155 x 10
185 x 10
205 x 10, 10

Incline Bench Machine
165 x 8
185 x 8, 8

Skull Crushers
90 x 10, 10
100 x 10, 10, 9

Tricep Rope Pressdowns
120 x 10, 10, 10

Side Laterals
25s x 12, 12, 12

Shoulder is really starting to feel good, but still probably staying light on bench for the next couple of weeks. Added incline bench machine back in….again stayed light. Shoulder was a little tight on those, so glad I stayed light. All and all everything felt good.
My Wife made some Venison chili from some deer meat I picked up at the meat processor, a couple of miles from our house. He’ll sell you any deer meat that’s not picked up by a certain time, so I always swing by and see what he’s got. Us carnivores have to stick together.

 

[Dustin07]

glad the shoulder is doing well and jealous on your meat pick up! its illegal to sell game meat in our state (maybe to fight poaching, idk) so that's an awesome hookup you have!!!

 

[gphagan1]

glad the shoulder is doing well and jealous on your meat pick up! its illegal to sell game meat in our state (maybe to fight poaching, idk) so that's an awesome hookup you have!!!

Man they are strict in your state. With that guy they have to have the tag from the hunter to show they were a legal kill… It’s a state law. Although I do know he will process any deer that a Game Warden or Cop brings in for the homeless shelter, but everyone else has to have a legal kill with a tag.

 

[Dustin07]

yeah if we take our wild game to a butcher to process they'll require the tag as well, but our game dept somehow ended up with a board of anti hunter animal rights folks and it's done a lot of damage. they are overly protective on apex predators which is causing massive strain on prey like deer and elk. we have two deer herds in eastern wa that have been almost completely wiped out and I'm not sure there is any legit plan to help them rebuild tbh...

 

[SkRaw85]

yeah if we take our wild game to a butcher to process they'll require the tag as well, but our game dept somehow ended up with a board of anti hunter animal rights folks and it's done a lot of damage. they are overly protective on apex predators which is causing massive strain on prey like deer and elk. we have two deer herds in eastern wa that have been almost completely wiped out and I'm not sure there is any legit plan to help them rebuild tbh...

Yes, just bring in wolves and it will all get fixed

 

[gphagan1]

yeah if we take our wild game to a butcher to process they'll require the tag as well, but our game dept somehow ended up with a board of anti hunter animal rights folks and it's done a lot of damage. they are overly protective on apex predators which is causing massive strain on prey like deer and elk. we have two deer herds in eastern wa that have been almost completely wiped out and I'm not sure there is any legit plan to help them rebuild tbh...

Yes, just bring in wolves and it will all get fixed

Yeah, don’t get me wrong, I love animals, but a lot of times the animal rights activists cause more harm than good in an ecosystem. And sometimes they put animals over people. Just look at California and all the crap that Newsom has allowed. They ran out of water to fight the wildfires because they were draining the reservoirs into the ocean to protect a fish that isn’t even endangered. And just look at the human lives and tragedies that caused. And they’ll take up money to help the animals, but the millions people donated to help rebuild, supposedly not one home has been finished. Sorry I guess that hit a nerve.

 

[Dustin07]

aint that the truth

 

[Dustin07]

I love animals, but a lot of times the animal rights activists cause more harm than good in an ecosystem

they absolutely do. gotta be a good steward of the land and maintain balance. our wildlife are just like a giant unfenced farm, you wouldn't put your german shepperd in your chicken coop...

this is a fantastic book by Steve Rinella if you ever have interest. he talks about hunters, tribes, and the buffalo themselves all taking down buffalo populations but then if I understood him correctly, at some point I believe makes an argument that current buffalo levels are probably accurate for what they could naturally sustain anyways.

Amazon.com

 

[gphagan1]

12/10/2025
Wednesday
Stretches
Warmups

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

HS Iso Lateral High Row
220 x 8, 8
270 x 8, 8, 8

Preacher Curl
90 x 10
100 x 10, 10, 10
110 x 10

DB Curls
45 x 10, 10, 10, 8

Got some SNS Focus XT (Cherry) and Amentoflavone XT yesterday, and added them to my pre-workout supplements and carbs. The Focus XT is such a good supplement…good clean energy, great mood, and really focused, and the Cherry is really good. And I could definitely tell the Amentoflavone added to the pumps. I already get good pumps, but it definitely added a little more umph.
Left the gym with full biceps and Batman lats, what more could a man ask for.

 

[Dustin07]

110lb preachers are actually pretty dang heavy, that explains the softballs. you using the machine for those or like a 110lb ez bar on a static preacher bench?

yeah that focus xt is good stuff! I mentioned it before and people think I'm crazy but if you just brew up a pot of hot water (or microwave) the focus xt is actually a great coffee replacement in the morning heated up. I love coffee too, but have also liked warm focus in the winter, its a thing my wife got me into.

 

[gphagan1]

110lb preachers are actually pretty dang heavy, that explains the softballs. you using the machine for those or like a 110lb ez bar on a static preacher bench?

yeah that focus xt is good stuff! I mentioned it before and people think I'm crazy but if you just brew up a pot of hot water (or microwave) the focus xt is actually a great coffee replacement in the morning heated up. I love coffee too, but have also liked warm focus in the winter, its a thing my wife got me into.

Yeah, the 110 lbs easy bar on the preacher bench. I’ve always done good with curls. Back in my arm wrestling days, in the 90s, I could strict curl 185 for 5 to 6 reps, but I definitely had bigger, stronger, and younger arms back then.
I’ll have to try that warm Focus….that does sound good.

 

[Dustin07]

oh criminy, I always forget about the arm wrestling, but even still 185 for 5 or 6 strict is crazy lol. Maybe I'll mix up a little arm work for fun

 

[Hyde]

Heated Focus XT in winter is something I have never considered, but man a hot drink first thing in the dark & cold is really nice. Maybe I’ll try it

 

[gphagan1]

12/11/2025
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

Another good leg workout with no knee issues, and that’s after over 12000 steps at work today. We had our Christmas party at work today, and I didn’t hold back. Two steaks, New York Strip, two baked potatoes, salad, and fruit for dessert….Oh yeah, when there’s free food, especially all you can eat steaks, I’m gonna eat.

 

[Dustin07]

you had me at steak and potatoes

 

[Hyde]

Legs & steak n potatoes; not sure what else you could want besides going home with your wife!

 

[gphagan1]

12/16/2025
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
155 x 10
185 x 10
205 x 10, 10
210 x 10

Incline Bench Machine
165 x 8
185 x 8, 8

Incline CG Bench
155 x 10
175 x 10, 10

Tricep Rope Pressdowns
120 x 10, 10
130 x 9

Side Laterals
25s x 12, 12, 12

This cold weather really got my arthritis acting up today. Did some Rotator Cuff work in my warmups today. It took a little while to get everything loosened up, but once I got loose everything went really well. Rubbed some Helios (transdermal curcumin) on my shoulders and knees when I got home. I haven’t been using it every day, but I think I need to stop neglecting it, and start applying every evening again. My wife made some meatloaf with 90/10 beef, roasted red potatoes with onions and peppers, collard greens, and salad for dinner. Man that girl can cook.

 

[Dustin07]

are you guys really seeing weather swings as much as 32f to 60s in the same day right now? I just pulled up the forecast in your area to see how cold it could be. that's pretty wild. we are either cold, or "warm" (like 35f with windchill, or 60f and rain) but basically higs and lows are staying within 4-10f all day. I wonder if the temp swings have a bigger impact on your arthritis rather than picking a temp and getting used to it?

 

[gphagan1]

are you guys really seeing weather swings as much as 32f to 60s in the same day right now? I just pulled up the forecast in your area to see how cold it could be. that's pretty wild. we are either cold, or "warm" (like 35f with windchill, or 60f and rain) but basically higs and lows are staying within 4-10f all day. I wonder if the temp swings have a bigger impact on your arthritis rather than picking a temp and getting used to it?

Yeah, Monday the low was 22, and the high was 53 in our area. This morning the low was 31 and the high is supposed to be 60 by 2:00. By Friday it will be in the mid 60s. I know it’s crazy, but that’s Georgia weather for you.

 

[gphagan1]

You could be right with the swings in temperature maybe having more of an effect on my arthritis. I know when the barometric pressure is high, like before a storm, it acts up. Ha, my knees are more reliable than the weather man sometimes. I’ll tell my wife “knees are hurting, must be a storm about to hit.”

 

[Dustin07]

Yeah, Monday the low was 22, and the high was 53 in our area. This morning the low was 31 and the high is supposed to be 60 by 2:00. By Friday it will be in the mid 60s. I know it’s crazy, but that’s Georgia weather for you.

man thats like being in the desert! yeah we are pretty much just 45f and about 2ft under water right now lol

You could be right with the swings in temperature maybe having more of an effect on my arthritis. I know when the barometric pressure is high, like before a storm, it acts up. Ha, my knees are more reliable than the weather man sometimes. I’ll tell my wife “knees are hurting, must be a storm about to hit.”

it sorta makes ya wonder cause my knee only really bugs me about october when the weather first starts to dip occasionally below 40f then I don't notice it again until the following year. it's like the cold irritates it for a few weeks, it feels hollow, cold, sore, and then its just normal. My hands tend to get sore around mid dec-jan if I don't use fish oil, but generally speaking its the first bit of cold and then things seem to adjust

 

[gphagan1]

man thats like being in the desert! yeah we are pretty much just 45f and about 2ft under water right now lol


it sorta makes ya wonder cause my knee only really bugs me about october when the weather first starts to dip occasionally below 40f then I don't notice it again until the following year. it's like the cold irritates it for a few weeks, it feels hollow, cold, sore, and then its just normal. My hands tend to get sore around mid dec-jan if I don't use fish oil, but generally speaking its the first bit of cold and then things seem to adjust

Yep, it’s like that with me…..around October when we went through a cold front the knees and shoulders started to ache and by the middle of November everything felt better. Of course the inured shoulder was still healing, so that was a separate issue. But this cold front started coming in about the middle of last week, but I believe this is really the beginning of our Winter. Probably by the end of January all should be fine. So my body tends to react similar to yours, it just takes mine longer to adjust.

 

[gphagan1]

are you guys really seeing weather swings as much as 32f to 60s in the same day right now? I just pulled up the forecast in your area to see how cold it could be. that's pretty wild. we are either cold, or "warm" (like 35f with windchill, or 60f and rain) but basically higs and lows are staying within 4-10f all day. I wonder if the temp swings have a bigger impact on your arthritis rather than picking a temp and getting used to it?

It was 31 this morning and now it’s 63….the poor weatherman doesn’t stand a chance here in Georgia.

 

[Dustin07]

It was 31 this morning and now it’s 63….the poor weatherman doesn’t stand a chance here in Georgia.

LOL we were 44 and rainy, but it was 37 with windchill.
and here it is, still just a notch above 44.... lol


we are getting blizzards in the mountains though, slim possibility of snow around Christmas for us in the lowlands.

 

[gphagan1]

12/17/2025
Wednesday
Stretches
Warmups

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

HS Iso Lateral High Row
220 x 8, 8
270 x 8, 8, 8

Preacher Curl
90 x 12
100 x 12, 12, 10
110 x 9

DB Curls
45 x 10, 10, 10, 9

Great pump, again, and decent energy even though I didn’t have my Focus XT. After work I looked in my gym bag and my Focus XT was missing. So when I got home I asked my wife if I had left it at home and had she seen it. She said “yeah, remember when I asked if I could use your energy supplement. I put some in cup for later and must have forgot to put it back in your bag.” Funny thing is when I was getting ready for work and she asked, I thought she meant the ephedrine I have in the cabinet. I didn’t realize she had read the Focus XT container and wanted to try it. Long story short she loves it, so I ordered her the Peach Rings flavor from DPS.

 

[Segansational]

Catching up from a bit ago, but nice working GP putting in the work. Progress at our age(s) does get harder I believe, but being smart with it, pushing appropriately, using right nutrition, supplements, and the right type of recovery work keeps us moving better than most! Keep it up brother, we're also grateful to have you be an active part of this small AM community.

 

[gphagan1]

Catching up from a bit ago, but nice working GP putting in the work. Progress at our age(s) does get harder I believe, but being smart with it, pushing appropriately, using right nutrition, supplements, and the right type of recovery work keeps us moving better than most! Keep it up brother, we're also grateful to have you be an active part of this small AM community.

I appreciate that Seg….and I agree it does get harder as we age, and being smart in training, nutrition, and supplements does keep us going, but I think I can truly say I love and appreciate it more than I ever have.

 

[gphagan1]

12/18/2025
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

Another day of tight achy knees, but once everything got good and warmed up it all moved really well. Felt good to have my Focus XT back in my bag to take.
Oh well, we all know, everything I’ve got is hers and everything she’s got is hers, uhhhh I mean mine. Women, we need them and love them, and they keep us on our toes.

 

[gphagan1]

12/22/2025
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
155 x 10
185 x 10
205 x 10, 10
210 x 10

Incline Bench Machine
185 x 8, 8, 8

Incline CG Bench
155 x 10
175 x 10, 10

Tricep Extension Machine
3 x 10

Side Laterals
25s x 12, 12
30s x 10

Shoulders felt great today….my left shoulder I injured so bad last September feels completely healed, and this is the best my right shoulder has felt since before injuring it in October. Truthfully I probably could have threw 225 back on bench today and probably hit at least 5, but I’m sticking with the plan and not really increasing weight much until the first week in January in a couple of weeks. And even then I’ll progress slow and easy and take a deload every 5th week. But the gym was full, and I was feeling so good, I really had to battle that ego not to add plates. Better to have some in reserve, than have another injury.

 

[Dustin07]

Truthfully I probably could have threw 225 back on bench today and probably hit at least 5, but I’m sticking with the plan and not really increasing weight much until the first week in January in a couple of weeks. And even then I’ll progress slow and easy and take a deload every 5th week. But the gym was full, and I was feeling so good, I really had to battle that ego not to add plates. Better to have some in reserve, than have another injury.

yeah you're so close to where you were at that point, seems like you're doing a good job building that foundation. No reason to blow it up now with 2026 about to get started. we can go break everything next year together

 

[Hyde]

You can go up. But add sets or reps or 5lbs. Linearly progress your workload up to 2 plates. You can improve it some every single session.

 

[gphagan1]

You can go up. But add sets or reps or 5lbs. Linearly progress your workload up to 2 plates. You can improve it some every single session.

That’s what I’m thinking to just go up in 5lbs increments, and just feel it out each week, so that’s confirmation.

 

[gphagan1]

12/23/2025
Tuesday
Stretches
Warmups

Wide Mag Grip Pulldowns
145 x 10, 10, 10, 10, 10

HS Iso Lateral High Row
220 x 8, 8
270 x 8, 8
310 x 6 AMRAP

Preacher Curl
90 x 12
100 x 12, 12, 12
110 x 11 AMRAP

DB Curls
45 x 10, 10, 10, 12 AMRAP

I knew I wasn’t gonna get another workout in this week, so I finished the last three exercises with AMRAP on the last sets. My lats and biceps were torched after this. Stopped by the meat store after the gym and picked up a Ribeye Roast to smoke tomorrow, thanks to Kleen for the idea. I had gotten down to 235 lbs before Thanksgiving…. I was back up to 243 lbs this morning.

 

[Dustin07]

HS Iso Lateral High Row
220 x 8, 8
270 x 8, 8
310 x 6 AMRAP

is that 3 plates per side + 2 tens? I assume this is the same machine I've been tinkering with more lately. I see some monster dudes throwing 3+ plates on this thing and its impressive. I don't consider myself week but sometimes I see big weights on these machines and I'm surprised when I get on I'm pushing like 2 plates a side lol

 

[Dustin07]

well, pulling in this case, ha.

 

[gphagan1]

is that 3 plates per side + 2 tens? I assume this is the same machine I've been tinkering with more lately. I see some monster dudes throwing 3+ plates on this thing and its impressive. I don't consider myself week but sometimes I see big weights on these machines and I'm surprised when I get on I'm pushing like 2 plates a side lol

Yes, after the 270 felt so good, I decided to go for the gusto. I considered adding 25s, but glad I stuck with 2 tens on each side, because that 6th rep had me slobbering all over the chest pad when I exhaled. It was absolutely all I had in me for lats. I really like that machine it’s so smooth, and my lats are definitely sore this morning.

 

[Dustin07]

do you pull both arms at the same time or do single arm pulls when you get to that weight? I've noticed I warm up running both arms at the same time but on a high rep set say like 15 reps, I'll probably do 10-12 together before I finish out those last 3-5 reps as single arm to try to really get a long ROM on it and find the pump. I'm never truly certain if one is better than the other. usually it feels like pulling with both arms simultaneously is more effective but I like eeking out those last heavy reps.

 

[Hyde]

is that 3 plates per side + 2 tens? I assume this is the same machine I've been tinkering with more lately. I see some monster dudes throwing 3+ plates on this thing and its impressive. I don't consider myself week but sometimes I see big weights on these machines and I'm surprised when I get on I'm pushing like 2 plates a side lol

If your bench is ~300lbs and you can’t use 3pps on the Hammer Strength Low Row, you have proportionally weak lats - which means you can make fat gains if you drive this up! These are some of the most loadable back machines out there. They also hit really well, but just understand you should expect to load them up. All the guys benching 3 plates at my gym can use 3 wheels on the HS Chest-Supported Iso Mid Row, and I believe the Low Row machine is even easier to load. We unfortunately don’t have one, but it’s an excellent machine you should push hard since you have it!

For reference, I benched 340 with just a bit more in the tank (probably 350) last weekend and towed 4pps on the HS CSR Friday for 2x8. And I am a weak presser relative to my other lifts.

Push these heavy. I made a lot more Lat progress when I took Swede’s advice and went to a few brutal sets of 6-10 on these. High reps is just for days where you can’t cut the heavy work.

 

[Dustin07]

If your bench is ~300lbs and you can’t use 3pps on the Hammer Strength Low Row, you have proportionally weak lats - which means you can make fat gains if you drive this up! These are some of the most loadable back machines out there. They also hit really well, but just understand you should expect to load them up. All the guys benching 3 plates at my gym can use 3 wheels on the HS Chest-Supported Iso Mid Row, and I believe the Low Row machine is even easier to load. We unfortunately don’t have one, but it’s an excellent machine you should push hard since you have it!

For reference, I benched 340 with just a bit more in the tank (probably 350) last weekend and towed 4pps on the HS CSR Friday for 2x8. And I am a weak presser relative to my other lifts.

Push these heavy. I made a lot more Lat progress when I took Swede’s advice and went to a few brutal sets of 6-10 on these. High reps is just for days where you can’t cut the heavy work.

on this one in particular I was looking at his h/s high row but yeah we have access to a lot of h/s machines now both high row and low row. I've always leaned towards as much free weight work as possible over rows but have been taking to them more and more lately, anything to build that back power. I will put a more concerted effort on these to get a legit baseline and see where I really am. I truly have no idea on the low row if I'm at 3pps or not, that does seem high. I seem to remember repping 10-12 reps with around 2pps but I'll find out! I'm "hoping" for a Christmas eve back sesh tonight but if doesn't happen, friday for sure.

I have no idea if I have weak lats or not tbh! sometimes I feel like my back seems pretty well overall with pull-ups weighted pull-ups, and decently heavy rows and other times I'm thinking I have a long ways to go so we'll see what I can do this week and build from there-

 

[gphagan1]

do you pull both arms at the same time or do single arm pulls when you get to that weight? I've noticed I warm up running both arms at the same time but on a high rep set say like 15 reps, I'll probably do 10-12 together before I finish out those last 3-5 reps as single arm to try to really get a long ROM on it and find the pump. I'm never truly certain if one is better than the other. usually it feels like pulling with both arms simultaneously is more effective but I like eeking out those last heavy reps.

I do pull with both arms at the same time.

 

[MrKleen73]

I do both single and both arms. One gives a better ROM, and the other feels more efficient, both are great options.

 

[gphagan1]

I haven’t mentioned this in the other logs I’ve been following, but seeing as how I’m in the hospital now, I figured I would post this in my log.
Friday I was riding bikes with my Grandson and came around the corner on the bike trail and caught a big rock with my foot and wiped out. We made it back to the truck and my Grandson drove me to the hospital. My foot was so swollen, that they had to cut my shoe off. Thankfully just the big toe was broken, but my whole foot was swollen. They prescribed me pain pills and antibiotics and I came home Friday night with just a soft cast on my foot. Saturday and Sunday the pain and swelling just got worse, so yesterday morning I went back to the ER. Well I have an infection in my foot and they admitted me, and have me on IV antibiotics to treat the infection more aggressively. The foot is looking better and they said probably after a couple more days with the IV antibiotics they can send me home. So hopefully I can go home tomorrow for New Year’s Eve.

 

[Dustin07]

criminy dude!!! did you cut the foot on the wreck? I'm curious how you got an infection in there. what is the expectation on the cast, 4-8 weeks? I bet those Georgia Peaches gonna be swarming around Pops at the gym now

really sorry to hear about this but I'm glad you seem to already be on the mend.

 

[SHORSE]

I haven’t mentioned this in the other logs I’ve been following, but seeing as how I’m in the hospital now, I figured I would post this in my log.
Friday I was riding bikes with my Grandson and came around the corner on the bike trail and caught a big rock with my foot and wiped out. We made it back to the truck and my Grandson drove me to the hospital. My foot was so swollen, that they had to cut my shoe off. Thankfully just the big toe was broken, but my whole foot was swollen. They prescribed me pain pills and antibiotics and I came home Friday night with just a soft cast on my foot. Saturday and Sunday the pain and swelling just got worse, so yesterday morning I went back to the ER. Well I have an infection in my foot and they admitted me, and have me on IV antibiotics to treat the infection more aggressively. The foot is looking better and they said probably after a couple more days with the IV antibiotics they can send me home. So hopefully I can go home tomorrow for New Year’s Eve.

Damn Bro! hope you get this fixed up and back home soon!

 

[Hyde]

Feel better man; good on you for getting it looked at when things didn’t seem to be going right. Getting on the strong stuff sooner is the best move you could have made to hopefully get out tomorrow afternoon.