GP’s Old Man With A Plan Log

[Hyde]

Also, since I am lighter lately I can do more chin-ups, BUT since I’m keto as soon as I do one higher rep set I’m DONE. There’s just no glycogen to keep doing repeated bouts of them. I did that big set, then struggled to finish out 3x10! That’s half the reps.

 

[gphagan1]

Oh yeah, pull-ups can take it out of you even when you’re carbed up, so anything after that set of 21 you did was just that much more impressive. I was just happy I could still get 12 after that set of 14. I don’t know if I would have gotten even 10 if I would’ve done a third set. Ha, if I would’ve been depleted I wouldn’t have gotten 14 on the first set.

 

[MrKleen73]

We have the mid row at the bb club and it’s really sweet because there’s a lot of grip variation possible with it.

My bodybuilder gym only has the old chest supported HS Row, but Fitness Connection by my house has all of them but the low row.

 

[Dustin07]

Oh yeah, pull-ups can take it out of you even when you’re carbed up, so anything after that set of 21 you did was just that much more impressive. I was just happy I could still get 12 after that set of 14. I don’t know if I would have gotten even 10 if I would’ve done a third set. Ha, if I would’ve been depleted I wouldn’t have gotten 14 on the first set.

I don't know if I have small hands or what but even with strict pull-ups these days I wear my gymnastics grips from the xfit days when we were doing muscle ups and twisting the hand over the bar a lot. Pull-ups shred my hands more than deadlifts! sometimes I'll intentionally do more of a finger tip type grip on the bar trying to keep my palm off it. back in the old days I basically had a rule of thumb and accepted that if I ever had to do more than 60 pull-ups in a workout, my palm would end up with a quarter sized hole and bloody. (like 10 x 10 type days in a wod).

however I got really good with a bag balm protocol that would typically have my hand healed up within about 2 days lol.

 

[MrKleen73]

Pull ups come a lot closer to ripping my callous off than deads for the most part. Again probably the flexed wrist palm a little more over the bar grip. When I use Versa's I do more of a hanging grip mostly n the fingers letting the versa grip do the bulk of that wok so I can focus on pullups not grip.

 

[gphagan1]

7/31/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
135 x 5
150 x 3
165 x 3 (2 RIR)

Side Laterals
30s x 10, 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
50 x 8, 8, 8

Shoulders felt good today….probably could have gotten 5 with 165, but sticking with my plan of leaving a little in the tank. I’m hoping to get a leg day in Sunday. I’ll do my bike ride with the boy Saturday morning, but if I don’t have enough time Sunday for the gym I will do another bike ride followed by lunges. That actually hit my legs good last week when I did that.

 

[MrKleen73]

Nice session!

 

[josh_fitcheck]

Two weeks into my first run with reta, I noticed the random cravings for beer just disappeared, which was wild since I didn’t even realize how much mental space they were taking up. Injuries are brutal, especially when they pile up like that, I’ve had my share of setbacks too, and reta helped me stay lean even when I couldn’t train like I wanted. Keep grinding, man, the old-school discipline you’ve got is legit inspiring. Just my experience though, definitely something to chat with your doc about.

 

[Hyde]

Two weeks into my first run with reta, I noticed the random cravings for beer just disappeared, which was wild since I didn’t even realize how much mental space they were taking up. Injuries are brutal, especially when they pile up like that, I’ve had my share of setbacks too, and reta helped me stay lean even when I couldn’t train like I wanted. Keep grinding, man, the old-school discipline you’ve got is legit inspiring. Just my experience though, definitely something to chat with your doc about.

So wait a minute, why does he need to start taking a GLP1 just because you couldn’t stop drinking beer while you were hurt without it??

@gphagan1 has been kicking ass & taking names in here. He doesn’t need another expensive drug that leeches carbohydrates. Reta is not a good drug to get stronger. It’s for people with busted metabolisms, those trying to diet through intense hunger signaling, or overcome addictions.

 

[Dustin07]

Overhead Press 5-3-1
135 x 5
150 x 3
165 x 3 (2 RIR)

you and i are almost perfectly synced up lol!! I just peaked ahead and this week my rx is 165 x 3 (amrap) for OHP.

I looked everywhere for a h/s shoulder press but the gym didn't seem to have it so we just repped out on hoist machines today.

Sunday for the gym I will do another bike ride followed by lunges. That actually hit my legs good last week when I did that.

how is your knee? about 2 weeks ago I was sitting in the hottub post workout at the gym and I got a small twinge in my left knee. nothing bad at all but my brain goes "wait, thats not my bad knee... lol.. " then I realized my right knee had recovered so well it had been weeks since I even thought about it!

Two weeks into my first run with reta, I noticed the random cravings for beer just disappeared, which was wild since I didn’t even realize how much mental space they were taking up. Injuries are brutal, especially when they pile up like that, I’ve had my share of setbacks too, and reta helped me stay lean even when I couldn’t train like I wanted. Keep grinding, man, the old-school discipline you’ve got is legit inspiring. Just my experience though, definitely something to chat with your doc about.

So wait a minute, why does he need to start taking a GLP1 just because you couldn’t stop drinking beer while you were hurt without it??

@gphagan1 has been kicking ass & taking names in here. He doesn’t need another expensive drug that leeches carbohydrates. Reta is not a good drug to get stronger. It’s for people with busted metabolisms, those trying to diet through intense hunger signaling, or overcome addictions.

I know almost nothing about GLP1s myself but this is sorta interesting conversation because what I'm seeing is that people are losing cravings for everything and that seems to be how its helping fight obesity. I'm not a fan, I don't encourage or support them, I also don't really know enough to demonize them but my wife pointed out that a lot of the people she knows on GLP1s (especially family, close to us) lose not only their cravings for foods that made them fat, but also cravings for LIFE. she's seeing a loss of passion in those people. almost like depression, but not quite.

I realize thats not super relevant to anything going on in here but I think its worth keeping in the back of the mind. losing cravings for beer on GLP1 matches everything I've seen, but the dark side is losing cravings for the rest of life too.

Also if you're not cutting or competing I got no problem with bros pounding brewskies and smashing chest in the garage while cranking some creed on the radio.

 

[gphagan1]

Two weeks into my first run with reta, I noticed the random cravings for beer just disappeared, which was wild since I didn’t even realize how much mental space they were taking up. Injuries are brutal, especially when they pile up like that, I’ve had my share of setbacks too, and reta helped me stay lean even when I couldn’t train like I wanted. Keep grinding, man, the old-school discipline you’ve got is legit inspiring. Just my experience though, definitely something to chat with your doc about.

The GLP1s are taking over and want control….be strong don’t let them have you…

 

[gphagan1]

So wait a minute, why does he need to start taking a GLP1 just because you couldn’t stop drinking beer while you were hurt without it??

@gphagan1 has been kicking ass & taking names in here. He doesn’t need another expensive drug that leeches carbohydrates. Reta is not a good drug to get stronger. It’s for people with busted metabolisms, those trying to diet through intense hunger signaling, or overcome addictions.

Thanks Hyde….yeah I was like huh, ok. Besides I like food too much to take GLP1s.

 

[gphagan1]

you and i are almost perfectly synced up lol!! I just peaked ahead and this week my rx is 165 x 3 (amrap) for OHP.

I looked everywhere for a h/s shoulder press but the gym didn't seem to have it so we just repped out on hoist machines today.


how is your knee? about 2 weeks ago I was sitting in the hottub post workout at the gym and I got a small twinge in my left knee. nothing bad at all but my brain goes "wait, thats not my bad knee... lol.. " then I realized my right knee had recovered so well it had been weeks since I even thought about it!





I know almost nothing about GLP1s myself but this is sorta interesting conversation because what I'm seeing is that people are losing cravings for everything and that seems to be how its helping fight obesity. I'm not a fan, I don't encourage or support them, I also don't really know enough to demonize them but my wife pointed out that a lot of the people she knows on GLP1s (especially family, close to us) lose not only their cravings for foods that made them fat, but also cravings for LIFE. she's seeing a loss of passion in those people. almost like depression, but not quite.

I realize thats not super relevant to anything going on in here but I think its worth keeping in the back of the mind. losing cravings for beer on GLP1 matches everything I've seen, but the dark side is losing cravings for the rest of life too.

Also if you're not cutting or competing I got no problem with bros pounding brewskies and smashing chest in the garage while cranking some creed on the radio.

Knee is doing good…about to head to the gym for some late leg work.