GP’s Old Man With A Plan Log

Dustin07 said:
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.
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Yeah the toe nail and end of the big toe got busted up pretty good. By the time we got to the hospital there was blood seeping out of the shoe, and when they cut it off it actually looked worse than it was. They cleaned it up really well and put a few stitches in the end of the toe, yes, that’s the weirdest place I’ve had stitches. The swelling got really bad Saturday and Sunday, but has gone way down already with these IV antibiotics, so hopefully I get to go home tomorrow. They said 4-6 weeks on the cast, so hopefully by the end of January. Ha, I’m already planning my leg workout for when I get back to the gym. Obviously leg extensions and leg curls. Truthfully I’m gonna really miss riding bikes with my Grandson and kicking my heavy bag the most. My wife made me promise I would stay off my bike and do nothing with my feet until the Doctor removes the cast and says it’s ok. So until then I’ll live vicariously through you guys’ leg days.😎👍
 
Wow, I am sorry this happened, especially right before New Year. I have a slew of “call a tow truck” jokes but that would seem insensitive. Being the owner of 8 screws and a plate in my ankle, I know how much immobility sux. Stuff ya didn’t think of like sitting on the toilet, crossing your legs(not while on toilet), tapping your foot, etc

So, please enjoy this vicariously as that pump was epic and juicey!!!!!!

Lying leg curls (plate loaded so numbers r not impressive)
-3 warm up sets
-60lbs 2 sets of 15

Single leg, leg press(knee to ear)
-set of 20 warm up
-3 sets of 20 at 90lbs

Seated leg ext (same plate loaded machine)
-2 sets of 15 at 60lb 2 second hold at contraction w 2 sec negative 1 sec pause at stretch

Db RDL’s
-3 sets of 15 at 45lb db’s touching floor on neg

Cable adductor work
Nothing sexy here

Standing calf raise on hack squat
3 sets of 20 at 100lbs

Weights r low, pump was high, garage was 23 degrees

Hope you are feeling better my good man!!!
 
PolishHamm3r77 said:
Wow, I am sorry this happened, especially right before New Year. I have a slew of “call a tow truck” jokes but that would seem insensitive. Being the owner of 8 screws and a plate in my ankle, I know how much immobility sux. Stuff ya didn’t think of like sitting on the toilet, crossing your legs(not while on toilet), tapping your foot, etc

So, please enjoy this vicariously as that pump was epic and juicey!!!!!!

Lying leg curls (plate loaded so numbers r not impressive)
-3 warm up sets
-60lbs 2 sets of 15

Single leg, leg press(knee to ear)
-set of 20 warm up
-3 sets of 20 at 90lbs

Seated leg ext (same plate loaded machine)
-2 sets of 15 at 60lb 2 second hold at contraction w 2 sec negative 1 sec pause at stretch

Db RDL’s
-3 sets of 15 at 45lb db’s touching floor on neg

Cable adductor work
Nothing sexy here

Standing calf raise on hack squat
3 sets of 20 at 100lbs

Weights r low, pump was high, garage was 23 degrees

Hope you are feeling better my good man!!!
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Segansational said:
Ah, dang man. Sorry to hear you're going into the new year with an injury! Heal up soon.
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I appreciate that guys, and thanks for the leg day workout, I appreciate that PolishHammer.👍
 
gphagan1 said:
I appreciate that guys, and thanks for the leg day workout, I appreciate that PolishHammer.👍
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Its okay, you can come back from this! 😄
skinny legs.webp
 
Just got released from the hospital….heading home to take a shower and get ready to go to my son’s house for New Year’s Eve celebration.

Happy New Year everyone.💪😎👍
 
I'm glad you made it home in time to kick of 2026 right! toasting you, a fast recovery, and ending the year with thicker legs lol. your back strength is gonna go through the roof without all that leg day noise getting in the way


PolishHamm3r77 said:
I have a slew of “call a tow truck” jokes but that would seem insensitive.
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I think he can handle it 😂
 
Glad you made it home from the hospital before the new year!

If it makes you feel any better, I haven’t trained legs so far either yet this year! 😅
 
SkRaw85 said:
Ouch! Good part is you can still pump arm in the meantime 😎
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Oh yeah I will definitely still be getting my upper body work in, and hitting leg extensions and leg curls on legs. At least I can still get some kind of stimulation in. Plan on going slow with a lot of TUT on both.💪
 
just checking in to see how the foot is doing. when do you think you'll start getting back to your upperbody work?
 
1/5/2026
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, 12

Man it felt good to get in the gym and get a workout in. Obviously didn’t workout last week, so I expected to feel weak, but to my surprise I felt strong, like I hadn’t missed a beat. Actually on bench I felt really strong, and it made me realize that I don’t think I had been getting enough rest the last few months. With being in the hospital last week and basically being forced to rest and not do anything when I got home, I realize now that my body probably needed the extra rest. So I really need to make an effort to get more sleep.
For the most part my toe and foot felt pretty good at work today. I used my golf cart to make my rounds, but by the end of the day the toe was hurting, so I probably walked a little more than I should. They gave me a big soft top shoe with a hard plastic sole. It doesn’t bind up the ankle too much, because they want me to still be somewhat mobile and be able to move it, but not walk too much. So I guess I might have pushed it a little. When I got home my wife said she was worried when they gave me that shoe that I would walk more than I should. Man she knows me so well. She did make me promise not to do leg presses or anything with that foot, so I’m gonna be good.😎👍
 
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Dude you haven't missed a beat, you were benching 210 x 10 before the injury weren't you? is it harder trying not to force leg drive off that side?

gphagan1 said:
When I got home my wife said she was worried when they gave me that shoe that I would walk more than I should.
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I have heard something along these lines a time or two 😂
 
Dustin07 said:
Dude you haven't missed a beat, you were benching 210 x 10 before the injury weren't you? is it harder trying not to force leg drive off that side?


I have heard something along these lines a time or two 😂
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Yes, exactly on the bench….to be fair 210 x 10 two weeks ago felt pretty easy, but I think it was a little easier yesterday. Of course it could be I was so fired up about being back. And yes, it did take the first few sets to get the feel of not having leg drive on the left side, but I’m also not really hitting too heavy of weight. I actually just extended my left leg out and rested the foot on its heel while benching, ha praying nobody bumped into it. I know it would be way harder if I was much closer to my current max, and only pushing 3 to 5 reps. I do plan on going up 5 lbs next week, but I’m going really slow until I get this off my foot.😎👍
 
1/7/2026
Wednesday
Stretches
Warmups

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

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

Preacher Curl
90 x 12
100 x 12, 12, 12
110 x 8

DB Curls
45 x 10, 10, 10, 7

Toe and foot actually didn’t hurt very much at all today. Got an appointment with my Orthopedic Friday and I’m hoping he’ll tell me only a couple of more weeks in this soft cast. The top of my foot was a little itchy today, so I will be glad when I’m out of this thing.
Workout felt really good, and I’m pleased that I really didn’t have a drop off in strength missing last week. I guess there is something to be said for Christmas week calories.🤪

Saw this guy today from the front yard….it’s so cool seeing Eagles in Georgia. They started the program reintroducing them in the wild at Lake Wedowee in Alabama, and over the last few years they made their way into Georgia. Such awesome birds.😎👍


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your upper body lifts probably going to soar (like an eagle) with that being your main focus for a few weeks!

I honestly never get tired of seeing the Eagles. Its one of those birds that when you see one in the air you always stop for a second and give it a second look to see what its up to.

 
SkRaw85 said:
Been a while since I heard an eagle scream
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When we first saw them here, a few years ago, my wife said look at that big Hawk. When I looked up, and so the size of it, and that white head, I told her I think that’s an Eagle, and like on cue it screamed and we both got chills. That’s when I looked it up online and found out about the program in Alabama.😎👍
 
1/8/2026
Thursday
Stretches
Warmups

Leg Extensions
4 x 20

Leg Curls
4 x 20

Decided since I was only doing two exercises today that I would do some high rep work. And I’ve got to say, I got a really good burn and pump, so I think I’m gonna stick with this until I can get back to a normal leg workout.
Oh and I mentioned, I think in Hyde’s log, that our gym got a belt squat machine last week when I was out. So really looking forward to trying that bad boy out when I can.😎👍
 
1/12/2025
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
155 x 10
185 x 10
205 x 10, 10
215 x 10

Incline Bench Machine
195 x 8, 8, 8

Incline CG Bench
165 x 10
175 x 10, 8, 8

Tricep Rope Pressdowns
120 x 10
130 x 10, 10

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

Everything felt great today, including my toe.😂 The 215 x 10 on bench went smooth and easy, so I’ll bump it up to 220 next week.
Went to the Orthopedic Friday and he took X-rays in the office, and said he was shocked how well the toe is healing. He said that was kind of what he would expect at 4 weeks, not 2 weeks. I told him it’s probably all these good supplements I take. He said considering my age that it’s even more impressive, and to just keep doing what I’m doing. I go in Friday, and if it still looks like it’s improving, then he’ll take the soft cast off and just put a little foam around the big toe and tape it to the one next to it, so I can put my shoe back on it. He still doesn’t want me to push it and put pressure on it for at least another 2 to 3 weeks. So I’ll keep being good. When I got home my Grandson said “Paw Paw you’re like Wolverine, and heal fast.” Ha, I’ve got to admit that made me feel good, and then Maw Maw walked up and said, “just remember Paw Paw Wolverine, take it easy like the Doctor said.😂💪😎
 
Glad that injury is getting better, and your gym sessions seem to be going well. If you have some knee wraps you can do some BFR work on leg extensions, and leg curls, get more hypertrophy out of that simple work.
 
MrKleen73 said:
Glad that injury is getting better, and your gym sessions seem to be going well. If you have some knee wraps you can do some BFR work on leg extensions, and leg curls, get more hypertrophy out of that simple work.
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You know I’ve never thought of that outside of the realm of PT, but essentially that’s kind of what this is. I’m just trying to not lose too much in the legs while I’m healing to get back to a full leg day. And I have wraps that would work….so I might give that a shot, to at least squeeze a little more out of the little I can do. Thanks Kleen, that’s a good idea.😎👍
 
1/13/2026
Tuesday
Stretches
Warmups

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

HS Iso Lateral High Row
220 x 8, 8
270 x 8, 8
310 x 7

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

DB Curls
45 x 10, 10, 10, 8

Had a really busy and stressful day at work….so much to do and just not enough time. Still playing a little catch up from when I was out. But by the time I took my Focus XT and my supplements I take before my workout, all was right with the world when I walked in the gym. One of the hot little girls started doing one arm dumbbell rows on the bench in front of me, while I was doing preacher curls, and she wanted to chat in between sets. When I got to 110 she said “man you could curl me.” I just laughed and before I thought about it I said I’m sure I could. Then she chuckled and said I know you can, because I only weigh 108…good Lord help me to keep my mouth shut.🤪
Now I will say she is one of the little girls that is just flirty, so I know she was just playing around. And I am a faithful man to my wife, even if one was serious, but my goodness that is a form of torture.
 
gphagan1 said:
Now I will say she is one of the little girls that is just flirty, so I know she was just playing around. And I am a faithful man to my wife, even if one was serious, but my goodness that is a form of torture.
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Its natures viagra ;)
A plethora of "could" but not "would" in the wild is a sign of control and power. I think if more men recognized this rather than acting on desperation, they'd be better men at home with happier wives and happier lives like you demonstrate! I'm becoming increasingly convinced a women is turned on when she "gets" to have you rather than "has to cause she's you're only option" :)

but I digress...
 
Dustin07 said:
Its natures viagra ;)
A plethora of "could" but not "would" in the wild is a sign of control and power. I think if more men recognized this rather than acting on desperation, they'd be better men at home with happier wives and happier lives like you demonstrate! I'm becoming increasingly convinced a women is turned on when she "gets" to have you rather than "has to cause she's you're only option" :)

but I digress...
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Oh yeah, I agree totally…..and I’ve got to admit on any given day we have quite a few little Viagra pills running around in yoga pants at our gym.🤪
But it does feel good knowing my wife trusts me and knows I would never cheat on her. And she has been to our gym numerous times and seen the scenery, so she knows. Funny thing is those same flirty girls will come up to talk to her, and numerous times have told her how cool I was and she says she can tell how much they respect me, so that does feel good.😎👍
 
1/15/2026
Thursday
Stretches
Warmups

Leg Extensions
4 x 20

Leg Curls
4 x 20

Walking Lunges
4 sets across the gym floor.

I tried Kleen’s suggestion with BFR today, and man what a pump, and the burn was real. Especially the last set of each exercise. I used my wraps as high up as I could wrap on my quads. In between extensions and leg curls I had to unwrap just to get a little relief, but once I finished leg curls I left the wraps on and went straight to walking lunges. Couldn’t go as deep as normal because of my left foot, but I walked across the gym floor and turned and walked back nonstop 4 times. And I’ll be honest, for only about 20 minutes of work, from those 3 exercises, my legs were really toasty at the end.
Thanks for the advice Kleen…today’s mini leg workout felt way more productive than last week.💪😎👍
 
SkRaw85 said:
You bounced back quick
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Yeah, not bad for a 61 year old, huh. I go back to my Orthopedic this evening, and as long as all is progressing well he’ll take this off my foot and wrap the toe and tape two together. He said he’ll try to tape it to where I can get a shoe on…. I really hope so, because I’m tired of this thing with the hard plastic sole.
 
Dustin07 said:
I'm sorta surprised these went well to be honest, lol. they suck even when you're 100%
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Haha,, yeah that left side had kind of a Frankenstein look to it with that big plastic sole sandal shoe thing on it, so it definitely sucked. My Orthopedic took the soft cast off today. It’s sore, but it felt good when he finished unwrapping it. He wrapped a little foam around the big toe and taped it to the one next to it. I’m glad I took my ECCO hiking sandals with me though, because I still can’t get my left shoe on comfortably, just a little too bulky. The Orthopedic got a kick out of that hard sole sandal, he said he’s never seen one with the sole so worn down. Ha, I said Doc I gotta walk…..he just shook his head and laughed. It’s still too sore to really train much on it, so hopefully in a couple of weeks I can start doing more.😎
 
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1/19/2025
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
155 x 10
185 x 10
205 x 10, 10
220 x 9

Incline Bench Machine
205 x 8, 8, 7

Incline CG Bench
165 x 10
175 x 10, 10, 8

Tricep Rope Pressdowns
130 x 10, 10, 10

Side Laterals
25s x 12, 12, 12, 12

Probably could have got 220 for 10 on bench, but didn’t have a spotter. The 9th rep was a little tough so just didn’t want to chance a 10th rep. I got to the gym early, and there wasn’t any dudes there, just a couple of the girls and the owner’s wife. She probably could have gotten on one side and one of the girls I know on the other, but she was busy cleaning up and loading towels in the washing machine in the back, so just left them alone. So I’lll hit 220 again next week. But overall the workout went great….when I got home my wife had made homemade lasagna, and I know not on any of our diet plans, but I tore a couple plates up….oh I did have a salad though. Man oh man that girl can cook. Chuck Diesel sent me some of his Diesel Test Procycle V4 to try out, and I could definitely feel it in the gym. Got an unexpected libido boost that I had to test out with the wife…she didn’t mind.😜
 
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gphagan1 said:
1/19/2025
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench
155 x 10
185 x 10
205 x 10, 10
220 x 9

Incline Bench Machine
205 x 8, 8, 7

Incline CG Bench
165 x 10
175 x 10, 10, 8

Tricep Rope Pressdowns
130 x 10, 10, 10

Side Laterals
25s x 12, 12, 12, 12

Probably could have got 220 for 10 on bench, but didn’t have a spotter. The 9th rep was a little tough so just didn’t want to chance a 10th rep. I got to the gym early, and there wasn’t any dudes there, just a couple of the girls and the owner’s wife. She probably could have gotten on one side and one of the girls I know on the other, but she was busy cleaning up and loading towels in the washing machine in the back, so just left them alone. So I’lll hit 220 again next week. But overall the workout went great….when I got home my wife had made homemade lasagna, and I know not on any of our diet plans, but I tore a couple plates up….oh I did have a salad though. Man oh man that girl can cook. Chuck Diesel sent me some of his Diesel Test Procycle V4 to try out, and I could definitely feel it in the gym. Got an unexpected libido boost that I had to test out with the wife…she didn’t mind.😜
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Sounds like a great two sessions! 🤪
 
1/20/2026
Tuesday
Stretches
Warmups

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

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

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

DB Curls
45 x 10, 10, 10, 9

Really enjoyed today’s workout, and didn’t want to stop. Just had a nice flow, and felt strong on everything.
After the workout, I installed a separate sound system, in a room the owner had built for a studio for his wife to have Pilates and yoga classes in. When I installed the last speaker I stumped my toe on the ladder when I stepped down, and man it lit me up. I’m still wearing my ECCO sandal on that foot with a sock, but besides the foam the Doc wrapped it in, there is no protection. He felt so bad, because I try and help him out with stuff like that just to help him save money, but he does me right and gives me a few free months anytime I do something for him. By the time I got home the toe was fine, so no harm done. But man it definitely reminded me it’s still healing.😎👍
 
the average human body has 2800-3000 square inches of skin surface and of course we always manage to bash the 1 inch that is sensitive and in recovery 😂
its kinda like how kids and dogs always somehow find a way to kick you in the nuts on accident lol.
 
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