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

 

[MrKleen73]

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

It is so funny that I literally thought about saying the same thing when I first read that. LMAO!

 

[akboom87]

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

Sounds like I’m on the stand, you a lawyer or something

 

[gphagan1]

 

[Dustin07]

Sounds like I’m on the stand, you a lawyer or something

its not like we are accusing you of shitting on peoples beds.

 

[gphagan1]

6/18/2026
Thursday
Stretches
Stationary Bike 10 minutes
Warmups
Body Master Multi Hip (part of warmups)
2 x 10
Cycled through Quads, Hams, Glutes, Adductors & Abductors twice.

Leg Press
90 x 8
180 x 8
270 x 8, 8
360 x 8

Leg Extensions
3 x 10

Leg Curls with stretch at top
3 x 10

Standing Calf Raises
3 x 10

Was able to go up in weight on leg press with no issues or pain in the knee. Probably will do 360 for 2 sets next week and just gradually continue to progress weekly.
We got in some of our new equipment, can’t wait to use the HS ISO Shoulder Press tomorrow, but decided to do a little circuit of 2 sets on the Body Master Multi-Hip he got. And I’ve got to say that is a great machine as part of your warmup routine and getting everything loose. I felt great by the time I did leg press.

 

[Hyde]

Feels good to feel good!

 

[gphagan1]

Feels good to feel good!

Man it really does!!!

 

[gphagan1]

6/19/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
110 x 5
130 x 5
145 x 10 (2-3 RIR)

HS Iso Shoulder Press
130 x 10
140 x 10, 10

HS Iso Decline Press
210 x 10, 10, 10

Rope Push Downs
3 x 10

Low Cable Row
145 x 10
160 x 10, 10

Hammer Curls
45 x 12, 12, 12

Got to test out our new HS Iso Shoulder Press machine today, and as usual with all the Hammer Strength plate loaded machines, I love it. It hits a little different than your standard barbell overhead press. You start at the front of your delts and upper chest but as you press it gradually transitions to directly over your head in the middle, and then at full extension it feels like you are slightly behind the head. So it really feels like it hits the front, side, and a little of your rear delts. It really felt like a perfect complement to the 5/3/1 OHP. Man I love new toys, especially when they are cool.

 

[Hyde]

The first gym I trained at had one; it was super cool. Used to use it a lot early on!

 

[gphagan1]

The first gym I trained at had one; it was super cool. Used to use it a lot early on!

Yeah that’s the machine he got for $800 at Georgia Tech…It looks brand new. He’s putting in a couple more of the new machines this week. Can’t wait to see what else Summer Santa brings us this week.

 

[akboom87]

Yeah that’s the machine he got for $800 at Georgia Tech…It looks brand new. He’s putting in a couple more of the new machines this week. Can’t wait to see what else Summer Santa brings us this week.

Man 800 seems like a steal! Is it color themed also?

 

[gphagan1]

Man 800 seems like a steal! Is it color themed also?

Yes, it’s white…and he organizes his gym really well. He doesn’t just arbitrarily put in a machine. He will re-arrange and set it up with machines that train similar muscles. That way if you want to train with supersets or circuit train, you can stay in the same area and not have to run back and forth all over the gym. The only thing really off to the side by itself is the deadlift platform. And he keeps all his equipment in top condition.

 

[gphagan1]

Happy Father’s Day