Dustin07
Legend
dude we're all over the map here. using my insurance I got my gym down from $45 to $25 but I just remembered my buddy used to pay $750. I was like wtf dude you're way too fat and weak to be spending more than $9.99 at PF
GP’s Old Man With A Plan Log
- Thread starter gphagan1
- Start date
gphagan1
Legend
8/11/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
175 x 5
205 x 5
235 x 8 (2 RIR)
Spoto Bench
235 x 5, 5
HS Iso Horizontal Bench Machine
208 x 10, 10, 10, 10
CG Bench
185 x 10, 10
205 x 10, 10
Arnold Press
45s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Felt strong today, and can definitely tell a difference now that my Test levels are back up from starting back TRT. The program called for 230 on my last set of bench, but I had rounded up to 230 last month so I went for 235. I know I had 10 in me but left a couple in reserve, and I didn’t have a spot today. I really liked adding the HS Horizontal Flat bench after heavy bench. It said the starting weight for the handles is 18 lbs so that’s why the odd 208 number. So it was two 45s on each side and 5s, and I got a good chest pump with that 4 x 10. I really like that machine…it kind of feels like a hybrid barbell bench and dumbbell bench all in one with the path of the handles. After the CG bench I had a good tricep pump to go with the chest pump.
Saturday was great catching up with my old buddy and looking at all his equipment that he is selling. We all went to Ted’s Montana Grill to talk and catch up for lunch and then we went back to his gym for my guy our gym owner to figure out what he wanted.
He bought a Hammer Strength Lying Leg Curl, Hammer Strength Leg Extension, Paramount Low Back Machine, and a Quantum Assisted Pull-up/Dip machine. And over to the side marked with a hold tag was a Hammer Strength Low Row. We tried to talk him out of it but he was holding it for another guy to get next week. He did say if the guy didn’t get it we could come back and get it. I’m really hoping we can get it. But it was great catching up and when we were leaving he called me over, and said man I can’t let you leave without giving you something bro, and he gave me a Trap bar. He said him and his wife already have a huge RV, and of course he has some weights, dumbbells and a bench in it for when they are on the road. And man he is 65 and still in fantastic shape, so there’s still a few of us old timers out there still in the game.
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys
Bench 5-3-1
175 x 5
205 x 5
235 x 8 (2 RIR)
Spoto Bench
235 x 5, 5
HS Iso Horizontal Bench Machine
208 x 10, 10, 10, 10
CG Bench
185 x 10, 10
205 x 10, 10
Arnold Press
45s x 10, 10, 10
Cybex Tri Extension Machine
3 x 10
Felt strong today, and can definitely tell a difference now that my Test levels are back up from starting back TRT. The program called for 230 on my last set of bench, but I had rounded up to 230 last month so I went for 235. I know I had 10 in me but left a couple in reserve, and I didn’t have a spot today. I really liked adding the HS Horizontal Flat bench after heavy bench. It said the starting weight for the handles is 18 lbs so that’s why the odd 208 number. So it was two 45s on each side and 5s, and I got a good chest pump with that 4 x 10. I really like that machine…it kind of feels like a hybrid barbell bench and dumbbell bench all in one with the path of the handles. After the CG bench I had a good tricep pump to go with the chest pump.
Saturday was great catching up with my old buddy and looking at all his equipment that he is selling. We all went to Ted’s Montana Grill to talk and catch up for lunch and then we went back to his gym for my guy our gym owner to figure out what he wanted.
He bought a Hammer Strength Lying Leg Curl, Hammer Strength Leg Extension, Paramount Low Back Machine, and a Quantum Assisted Pull-up/Dip machine. And over to the side marked with a hold tag was a Hammer Strength Low Row. We tried to talk him out of it but he was holding it for another guy to get next week. He did say if the guy didn’t get it we could come back and get it. I’m really hoping we can get it. But it was great catching up and when we were leaving he called me over, and said man I can’t let you leave without giving you something bro, and he gave me a Trap bar. He said him and his wife already have a huge RV, and of course he has some weights, dumbbells and a bench in it for when they are on the road. And man he is 65 and still in fantastic shape, so there’s still a few of us old timers out there still in the game.
Last edited:
MrKleen73
Legend
I told you that you were going to love that HS Horizontal Press! if i could only have one chest press that would be it. Very Slight incline, and the converging path of the handles really does force you to push in a little actually making it more chest dominant than most other presses.
gphagan1
Legend
Yeah man, you were right….it is absolutely my favorite chest machine. And it was perfect to follow heavy bench with, because it hits the chest so good and is much easier on the shoulders than other chest exercises.
gphagan1
Legend
Yeah we had a blast, and it was great catching up with my old buddy and seeing how good he’s doing.
gphagan1
Legend
8/12/2026
Wednesday
Stretches
Warmups
HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8, 8
HS Iso Lateral Mid Row
180 x 8
230 x 8, 8, 8
Pull-Ups
12, 12
Machine Preacher Curl
4 x 10
Standing DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
40s x 10, 10, 10
Man following the high row, with the mid row and pull ups really hit my lats and upper back so good. And after biceps and rear delts I had such a good bicep and upper back pump. Ha, I had a little trouble getting out of my sweaty tank top to change into my good shirt, and I ripped the tank top a little under the arm pit taking it off.
You know it’s a good workout when your clothes don’t fit afterwards.
Wednesday
Stretches
Warmups
HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8, 8
HS Iso Lateral Mid Row
180 x 8
230 x 8, 8, 8
Pull-Ups
12, 12
Machine Preacher Curl
4 x 10
Standing DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
40s x 10, 10, 10
Man following the high row, with the mid row and pull ups really hit my lats and upper back so good. And after biceps and rear delts I had such a good bicep and upper back pump. Ha, I had a little trouble getting out of my sweaty tank top to change into my good shirt, and I ripped the tank top a little under the arm pit taking it off.
You know it’s a good workout when your clothes don’t fit afterwards.
Dustin07
Legend
Ha, I had a little trouble getting out of my sweaty tank top to change into my good shirt, and I ripped the tank top a little under the arm pit taking it off.
You know it’s a good workout when your clothes don’t fit afterwards.
thats usually chest day for me its a mix of pride and embarrasement when I get trapped in my shirt lol