GP’s Old Man With A Plan Log

[akboom87]

6/17/2026
Stretches
Warmups

Wide Grip Pulldowns
160 x 10, 10, 10

Pull-ups
12, 12

HS Iso Lateral High Row
230 x 8
320 x 8, 8
330 x 8, 8

Standing Barbell Curl
105 x 12
110 x 12, 12
115 x 8

Incline DB Curl
45s x 8, 8, 8, 8

DB Rear Laterals
35s x 10
40s x 10, 10

Another 2 shirt sweat day but it was so good and what a pump. My partner actually showed up to work upper back and arms with me today. I think it’s been almost a month since I had seen him. A couple of the girls that always seem pretty wild was actually commenting on our pump…I’ve got to admit that’s why I put 115 on that last set, but I was so drained from the heat I only got 8. That’s ok though they seemed impressed.
My buddy actually did pretty good trying to hang in there, but he started with 2 x 12 at 95 and hit 105 for 8 then 4. Still though considering he’s missed a month I thought he did good. Guarantee he’ll feel those biceps tomorrow.

Great session and crazy strong curls! Got to add the weight for them yoga pants girls

 

[MrKleen73]

Nice, 13 reps of 225 for a 2-3RIR is pretty dang impressive. Nice work.

 

[gphagan1]

Great session and crazy strong curls! Got to add the weight for them yoga pants girls

Yeah man, we can’t disappoint.

Nice, 13 reps of 225 for a 2-3RIR is pretty dang impressive. Nice work.

Thanks Kleen, yeah I was stiff going in, but after a lot of stretching and warmups it went really smooth. To be honest the way I was feeling at first I wondered if I would get 10.

 

[Hyde]

Man I just know I’d love lifting with you; you’re a good training partner for sure. I mean everyone I’ve gotten to lift with from AM has always been so fun to train with.

 

[gphagan1]

Man I just know I’d love lifting with you; you’re a good training partner for sure. I mean everyone I’ve gotten to lift with from AM has always been so fun to train with.

I appreciate that Hyde…. I know that would be a blast.

 

[gphagan1]

When I retire, my wife and I talked about doing a little traveling. I may have to do an AM gym circuit around the US.

 

[Jimbabwe]

6’-1 checking in

Is this your way of admitting to not having a monster hog?

 

[Dustin07]

Man I just know I’d love lifting with you; you’re a good training partner for sure. I mean everyone I’ve gotten to lift with from AM has always been so fun to train with.

I think about this all the time

Is this your way of admitting to not having a monster hog?

ded