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GP’s Old Man With A Plan Log

Dustin07 said:
your back days always look strong, I know that machine and I know how hard that 330lbs is in reality. it might be a machine but thats legit work.

Love having the boy cook too, thats an important skill for him! I started doing that with my boy when he was younger too "I'm hungry" well ok, here's a fry pan and some eggs. lol of course I'd show him what to do but, teach a man to fish....
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All our boys are excellent cooks. Teaching your kids life skills is so important.
Yeah, those HS Row machines will put it on you, but man I love it. That’s why normally on back day I’ll only do 2 sets of pull-ups after those two row machines, because my upper back is usually cooked after those machines.💪😎
 
gphagan1 said:
9/10/2026
Thursday
Stretches
Warmups

HS Iso Lateral High Row
270 x 8
330 x 8, 8, 8, 8

HS Iso Lateral Mid Row
230 x 8, 8, 8, 8

Machine Preacher Curl
4 x 10

Stationary Bike 10 minutes

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

Had to take my wife Wednesday to her Neurologist for her MS appointment, and today she had a follow up with her Urologist, so I left work at lunch, hit the gym for this quick workout, and went and picked her up. When we got home our Grandson had made Pork Chops, garlic mashed potatoes, and steamed broccoli with carrots. She had told him how to cook it all before we left, but he prepared and cooked it all by himself. And it was really good….we told him our compliments to the chef. I told him you may have found your calling. He was so proud.😎
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Great session! Hope the appointments were all good for your wife. Pretty awesome he cooked that up for you guys, sounds delicious!
 
9/11/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
115 x 5
130 x 5
150 x 8 (2 RIR)

Side Laterals
30s x 10, 10, 10

Incline DB Press with pause
70s x 10, 10, 10

V Bar Push Downs
3 x 10

Low Cable Row
145 x 10
160 x 10, 10

Cable Curls
3 x 10

HS Ab Crunch Machine
2 x 15

I almost went ahead and did 150 for 10 on OHP, but decided to leave a couple in the tank since my shoulder is doing good. That Hammer Strength Ab Machine is one of the new machines my guy had that he had bought for us a couple of months ago, and he found a good spot for it, so I had to try her out.😎👍
 
gphagan1 said:
9/11/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
115 x 5
130 x 5
150 x 8 (2 RIR)

Side Laterals
30s x 10, 10, 10

Incline DB Press with pause
70s x 10, 10, 10

V Bar Push Downs
3 x 10

Low Cable Row
145 x 10
160 x 10, 10

Cable Curls
3 x 10

HS Ab Crunch Machine
2 x 15

I almost went ahead and did 150 for 10 on OHP, but decided to leave a couple in the tank since my shoulder is doing good. That Hammer Strength Ab Machine is one of the new machines my guy had that he had bought for us a couple of months ago, and he found a good spot for it, so I had to try her out.😎👍
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Another good session! Great work on the OHP and the incline db press. HS torture machine is what that is 🤣
 
150 x 8, especially with a couple reps in reserve is a big OHP. your shoulder must be doing much better! our OHP's are very close, I bet we finish the year around a similar 1RM there if we both stay healthy-
 
Dustin07 said:
150 x 8, especially with a couple reps in reserve is a big OHP. your shoulder must be doing much better! our OHP's are very close, I bet we finish the year around a similar 1RM there if we both stay healthy-
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Thanks, yeah the shoulder is doing pretty good now. I think I could probably do 195 right now, so you’re probably a good 10-15lbs ahead of me.😎
 
gphagan1 said:
Thanks, yeah the shoulder is doing pretty good now. I think I could probably do 195 right now, so you’re probably a good 10-15lbs ahead of me.😎
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well my best so far is still only 200 the past couple cycles, I know on the one hand in theory I hit that after working sets as a joker so I could blame fatigue for not going higher but on the other hand, we all know how I operate and typically I either have it or I don't regardless of warmup work lol. I feel very good about 200 being in my back pocket right now but as for more, I have no idea lol .
 
Dustin07 said:
well my best so far is still only 200 the past couple cycles, I know on the one hand in theory I hit that after working sets as a joker so I could blame fatigue for not going higher but on the other hand, we all know how I operate and typically I either have it or I don't regardless of warmup work lol. I feel very good about 200 being in my back pocket right now but as for more, I have no idea lol .
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9/16/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
195 x 3
220 x 3
250 x 5(1- 2RIR)
Spoto Bench
235 x 6, 6

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

Man I felt great today…. I had to take my wife to her Internal Medicine Doctor Monday for a checkup and bloodwork, and I went to my Doctor Tuesday for my yearly checkup and bloodwork, so today was my first chance back in the gym since Friday. Since I was a day later on my bench, I wondered how good the workout would be or would I be dragging. Well I felt good all day, so I couldn’t wait to get to the gym. And man it was a blast and such a fun workout. Did a lot of band work with my stretching and warmups, because I just wanted to make sure the shoulder was good on the bench. I had no aches or pain when I started benching, and felt really strong. 250 moved really smooth and I know I could have hit 6 and maybe 7. I made up my mind that I’m definitely doing a Joker set next week after the last set of the prescribed 260, but I’m really contemplating going for 280 or 285 instead of 275 on the Joker set if 260 feels really easy. I definitely don’t want to go too heavy, but I’m feeling strong so I guess I’ll figure it out that day…..just need to think about it.🤔

Edit: Almost forgot…the 250x5 is a 60s PR.😎
 
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Glad it was an awesome workout! From a science angle, adding about 5% load to the bar from a recent heaviest exposure is all they can say is generally safe from a connective tissue adaptation perspective. That’s about 12lbs based on what you have been doing.

So going past 275 is sailing out into open waters a bit. Truthfully it will probably be fine, but just understand the more you attempt the more risk you add. You’re already on track to bench 300 by end of year if you do 275 now, so I am not sure there’s a ton of reason to rush it too much.
 
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