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A Day In The Life Of Rocket

My wife makes it from scratch and it is very good, and a little better for you than from a pizza shop.
 
Rocket3015 said:
That would be ideal !!
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I've been watching Brian Shaw's youtube channel lately and he's building a gym/warehouse. It's looking like it's going to be pretty nice!
 
LeanEngineer said:
I've been watching Brian Shaw's youtube channel lately and he's building a gym/warehouse. It's looking like it's going to be pretty nice!
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I just checked it out, looking pretty big !
 
Day 13 Weight 183lbs - + 3lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

Today's Workout - Shoulders
Workouts are all done in my home gym

Machine Press 5 Sets, all 20 Reps
Pull Your Pants Up 5 Sets, all 15 Reps
Face Pulls 5 Sets, all 20 Reps
Side Lateral Raises 5 Sets, 20-12 Reps
Bent Over Rear Lateral Raises 5 Sets, 20-6 Reps

Hyperextensions - Lower Back

Nutrition

Calories 1,398
Fat 36g
Carbs 69g
Protein 187g


Notes; Focus today was on the rear delts, I think I smoked them pretty good!
 
Day 14 Weight 182lbs - + 2lbs

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - Legs
Workouts are all done in my home gym

Leg Extensions 5 Sets, 5-15 Reps
Seated Calf Raises 3 Sets, 15-20 Reps
Standing Leg Curls 5 Sets, 15-20 Reps
Standing Calf Raises 3 Sets, 15-20 Reps
Smith Machine Squat 5 Sets, all 20 Reps
Stiff Leg Dead Lifts 3 Sets, all 10 Reps

Life Fitness Ab Crunch Machine 100 Reps
Foam Roll Legs & Back


Nutrition

Calories 1,736
Fat 51g
Carbs 135g
Protein 179g

Notes: I was planning on doing some Dimmel Deadlifts as recommended by @Hyde but I just could not get the hang of them, so I switched to stiff leg deadlifts. I just hope I don't get the hamstring cramps I get sometimes after doing them. I did foam roll my legs immediately after them to get some blood flowing. I also took 5g Taurine, Magnesium and ate my wife's last banana. So far so good!
 
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Day 15 Weight 181lbs - + 1lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

Today's Workout - Traps - Neck - Forearms
Workouts are all done in my home gym

Shugs 5 Sets, all 15 Reps
BFS Neck 5 Sets, all 40 Reps
Hammer Wrist Rotations 3 Sets, 12-20 Reps
Hammer Curls 3 Sets, 10-15 Reps

Foam Roll Legs & Back

Nutrition

Calories 1,666
Fat 78g
Carbs 252g
Protein 147g

The wife and I went out for some Indian Food last night, I had some very spicy 🌶 Curry Chicken and it was very good, I was thinking maybe I should stop by @jtmass for diner someday !

Note: I took this picture doing my Hammer Curls, I had to crop my head out because I was making the strangest face. I'm sure we all make some very comical faces when lifting.

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Day 16 Weight 181lbs + 1 lbs

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes - Hyperextensions, Foam Roll Legs & Lower Back
(Workouts are all done in my home gym)

Nutrition


Calories 1,531
Fat 73g
Carbs 117g
Protein 129g


Notes; Didn't do much today, a nice restful day !!
 
Rocket3015 said:
Day 16 Weight 181lbs + 1 lbs

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes - Hyperextensions, Foam Roll Legs & Lower Back
(Workouts are all done in my home gym)

Nutrition


Calories 1,531
Fat 73g
Carbs 117g
Protein 129g


Notes; Didn't do much today, a nice restful day !!
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These days are definitely just as important as the others and glad it was a relaxing Sunday!
 
It makes for a nice mental health day !!
 
Day 17 Weight 180lbs

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - Chest & Tri's
Workouts are all done in my home gym

Cable Cross Overs 3 Sets, 12-15 Reps
Tricep Pressdowns 5 Sets, 20-10 Reps
4X4 Incline Bench 5 Sets, 20-10 Reps
Lying Tricep Extensions 5 Sets, 20-4 Reps
Decline Bench 2 Sets, 15 & 12 Reps

Decline Sit-ups with a Twist


Nutrition

Calories 1,499
Fat 35g
Carbs 90g
Protein 195g

Notes: Todays workout was awesome, I felt like I gave ever set 100%! Everything just clicked !!
 
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Rocket3015 said:
Day 17 Weight 180lbs

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - Chest & Tri's
Workouts are all done in my home gym

Cable Cross Overs 3 Sets, 12-15 Reps
Tricep Pressdowns 5 Sets, 20-10 Reps
4X4 Incline Bench 5 Sets, 20-10 Reps
Lying Tricep Extensions 5 Sets, 20-4 Reps
Decline Bench 2 Sets, 15 & 12 Reps

Decline Sit-ups with a Twist


Nutrition

Calories 1,499
Fat 35g
Carbs 90g
Protein 195g

Notes: Todays workout was awesome, I felt like I gave ever set 100%! Everything just clicked !!
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Love those days!

Hey what’s the 4x4 on incline Bench refer to? Since your work was 5x20-10 reps
 
It is just a bench press with a 4X4 under the leg, that is under your head, so a slight incline bench press.
 
Rocket3015 said:
It is just a bench press with a 4X4 under the leg, that is under your head, so a slight incline bench press.
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Gotcha; love a very slight/low incline that way. Can still lift very close to flat and it’s a good shift into the pecs without loading up the shoulders hard.
 
Hyde said:
Gotcha; love a very slight/low incline that way. Can still lift very close to flat and it’s a good shift into the pecs without loading up the shoulders hard.
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Exactly !!
 
Day 18 Weight 179lbs -1

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - AM Fasted - Back & Bi's
Workouts are all done in my home gym

Machine Pull Overs 5 Sets, 20-6 Reps
Cable Curls 5 Sets, 20-12 Reps - One of my favorite exercise's !
Pull Downs 5 Sets, 10-4 Reps
Incline Curls 5 Sets, 20-6 Reps

Hyper Extensions - Lower Back


Nutrition

Calories 1,469
Fat 36g
Carbs 79g
Protein 199g

Notes: This is the first time I have been under 180lbs since October of 2020, so I'm pretty happy! Todays workout felt really good I was not as strong as I am sometimes, but the movements really felt like I was working the muscle. Life Is Good !!
 
jtmass said:
@Rocket3015 When you say 5 sets. All 5 are working sets? You go to failure on all 5 or you leave something behind In all 5?
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The last 2 sets on each movement are to or close to failure, working out alone I need to be careful.
 
jtmass said:
Ever thought about switching your training to something else?
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I do switch things around, but I really enjoy what I do and I have no real goal other than to look good for my age and stay healthy. I'll be 64 in a few days!
 
Rocket3015 said:
I do switch things around, but I really enjoy what I do and I have no real goal other than to look good for my age and stay healthy. I'll be 64 in a few days!
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The reason I asked is, I get bored training with the same program for long. And I am following almost similar to what you’re doing now.
 
Congrats on breaking 180!!!
 
jtmass said:
The reason I asked is, I get bored training with the same program for long. And I am following almost similar to what you’re doing now.
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I did a 3 on 1 off for a long time, Push, Pull, Legs but as I got older I found I needed more rest for each muscle.
 
Rocket3015 said:
I did a 3 on 1 off for a long time, Push, Pull, Legs but as I got older I found I needed more rest for each muscle.
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I am planning to do PPL off Chest and Arms in the coming off-season..

Want to grow my small chest and who doesn’t want bigger arms.. lol
 
Now to fit into my 32" waist jeans (Next Goal)
 
Day 19 Weight 178lbs -2

Pre-Workout; OG Radiate

Today's Workout - Fasted Cardio
(Workouts are all done in my home gym)

Treadmill 35 Minutes Heart Rate 150 BPM
Lower Abs
Foam Roll Legs & Lower Back


Nutrition


Calories 1,516
Fat 35g
Carbs 123g
Protein 165g


Notes; Today was just a good day !
 
Rocket3015 said:
Day 19 Weight 178lbs -2

Pre-Workout; OG Radiate

Today's Workout - Fasted Cardio
(Workouts are all done in my home gym)

Treadmill 35 Minutes Heart Rate 150 BPM
Lower Abs
Foam Roll Legs & Lower Back


Nutrition


Calories 1,516
Fat 35g
Carbs 123g
Protein 165g


Notes; Today was just a good day !
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Wow! 178lbs.. Is this the lowest you’ve been?
 
Covid had nothing to do with the weight gain, I just let my diet get a little loose.
 
Rocket3015 said:
Yes each body part ever 7 days !
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Thanks! My next 8 weeks will be a body part every 7 days. its been many, many years since I have done this type of a routine. Looking forward to mixing it up from A/B split, Full body or HST. It been so long I cant even remember. looking forward to the pump and soreness of blasting one body part per week.
I will have to make it a 4 day workout due to my schedule.
Thinking of, let me know what you think?

3 sets of abs after stair climber warm up (Every workout)
A: Legs and Traps
B: Chest and back
C: Bis and Tris
D: Delts and calves.

I'm still going to stretch the worked muscle after the work sets are completed. Its pain full but It has really helped me prevent injury. Nothing like stretching a blood filled muscle!
 
SHORSE said:
Thanks! My next 8 weeks will be a body part every 7 days. its been many, many years since I have done this type of a routine. Looking forward to mixing it up from A/B split, Full body or HST. It been so long I cant even remember. looking forward to the pump and soreness of blasting one body part per week.
I will have to make it a 4 day workout due to my schedule.
Thinking of, let me know what you think?

3 sets of abs after stair climber warm up (Every workout)
A: Legs and Traps
B: Chest and back
C: Bis and Tris
D: Delts and calves.

I'm still going to stretch the worked muscle after the work sets are completed. Its pain full but It has really helped me prevent injury. Nothing like stretching a blood filled muscle!
Click to expand...


Looks like a winner !!
 
Day 20 Weight 179lbs -1

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - AM Fasted - Shoulders
Workouts are all done in my home gym

Machine Press 5 Sets, 20-15 Reps
Pull Your Pants Up 5 Sets, 20 Reps on all - I am starting to get the hang of these, and a really good pump
Bent Over Rear Lateral Raises 4 Sets, 20-12 Reps
Front Plate Raises 4 Sets, 20-12 Reps
Side Lateral Raises 15-10 Reps

Hyper Extensions - Lower Back


Nutrition

Calories 1,704
Fat 38g
Carbs 132g
Protein 208g

Notes: I had a really good session today. My shoulders were fried by the end of the work out. I applied the Absorbine to my shoulder pre training, I had much less discomfort when doing my presses. Horse Liniment for the WIN !!

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I like that liniment too.
 
I just smeared over my back and most of my lower body, time to squat !!
 
Rocket3015 said:
Day 20 Weight 179lbs -1

Pre-Workout; OG Victous Labs Juice Daddy

Today's Workout - AM Fasted - Shoulders
Workouts are all done in my home gym

Machine Press 5 Sets, 20-15 Reps
Pull Your Pants Up 5 Sets, 20 Reps on all - I am starting to get the hang of these, and a really good pump
Bent Over Rear Lateral Raises 4 Sets, 20-12 Reps
Front Plate Raises 4 Sets, 20-12 Reps
Side Lateral Raises 15-10 Reps

Hyper Extensions - Lower Back


Nutrition

Calories 1,704
Fat 38g
Carbs 132g
Protein 208g

Notes: I had a really good session today. My shoulders were fried by the end of the work out. I applied the Absorbine to my shoulder pre training, I had much less discomfort when doing my presses. Horse Liniment for the WIN !!

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I lived off of this stuff when I was suffering from lymes disease. Good stuff here!!!!
 
BOSSMAN said:
I lived off of this stuff when I was suffering from lymes disease. Good stuff here!!!!
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I gave some to one of the girls in the office to put on her sore shoulder, now she's headed to TSC to get some !!
 
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