A Day In The Life Of Rocket

[LeanEngineer]

I think it would be very uncomfortable on certain parts !!

Ouch! Yea didn't think about that. Better stick with just rubbing on impacted areas

 

[Rocket3015]

Day 21 Weight 178lbs -2

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

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

Leg Extensions 5 Sets, 8-15 Reps
Standing Leg Curls 5 Sets, all 15 Reps
Leverage Squats 5 Sets, 20-10 Reps - Heaviest I have gone in a long time!
Stiff Leg Dead Lifts 5 Sets, 10-18 Reps


Nutrition

Calories 2,203
Fat 101g
Carbs 154g
Protein 168g

Notes: I did not train calves today, my right calf has some pretty bad varicose veins and at time they get pretty painful, this morning was one of those times. I put the Absorbine on my knees, hamstrings and lower back before todays workout, I have determined it has no effect on my knee pain, but it felt really good on my lower back and I don't have that feeling in my ham strings that they might cramp up at any moment. I also reapplied the Absorbine after my shower to my ham strings to keep that cramp free feeling all day! The diet did get a little out of hand yesterday, my will power lacked horsepower, if you know what I mean. I not sure of my plans for the weekend, but I hope you all stay safe and have a great time. I just read of the death of Bostin Loyd, I pray for comfort for his family and I know that @ZOO and him were close so I also hope he can find the comfort he needs. RIP

 

[Rostam]

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 !!

View attachment 213070

Doesn’t it have a strong mint smell? I wanted to try it but didn’t want to smell like a chewing gum in the gym.

 

[LeanEngineer]

I just read of the death of Bostin Loyd, I pray for comfort for his family and I know that @ZOO and him were close so I also hope he can find the comfort he needs. RIP

I saw that as well Said sorry at only the age of 29 to.

 

[Rocket3015]

Doesn’t it have a strong mint smell? I wanted to try it but didn’t want to smell like a chewing gum in the gym.

Yes, it does smell like wintergreen, but it only strong for a few minutes. I don't mind the smell at home or work but I don't think I would use it before going out to a nice diner.

 

[Rocket3015]

Day 22 Weight 178lbs -2

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

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

Shrugs 5 Sets, all 20 Reps
BFS Neck Machine 5 Sets, 80-48 Reps
Grip Expander 3 Sets, 10 Reps Each
Reverse EZ Curl 3 Sets, 20-15 Reps

Hyperextensions - Lower Back
Foam Roll Legs & Back


Nutrition

Calories 2,585
Fat 117g
Carbs 164g
Protein 205g

Notes: Last night I asked the wife what see wanted for dinner, she said she was in the mood for a good steak, you don't have to ask me twice to go out for steak so off to the Longhorn Steak House for a filet !! I pictured below my new forearm toys.

 

[Hyde]

Doesn’t it have a strong mint smell? I wanted to try it but didn’t want to smell like a chewing gum in the gym.

You should be asking yourself if you want to smell like a seasoned lifter lol

 

[Rocket3015]

Most people stink in the gym, so it's a step up with out smelling like the Axe Body Spray Guy !!

 

[Hyde]

Most people stink in the gym, so it's a step up with out smelling like the Axe Body Spray Guy !!

Oh that guy is the worst

 

[LeanEngineer]

Oh that guy is the worst

I'm pretty sure most gyms have the one guy who uses a bottle of aerosol spray after they get done working out! Then everyone else can't breath. I guess the masks helped with that

 

[Rocket3015]

I never thought about that mask thing for that purpose, but I'm all for it!!

 

[MrKleen73]

Yeah, I like the spearmint, wintergreen smell that one has over a lot of the other menthol smells. If you want something to light you up without too much smell try biofreeze. However it is not as effective IMHO. Plus the price break on the stuff from the feedstore is legit compared to Biofreeze.

 

[Rocket3015]

Day 23 Weight 178lbs -2

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes - Heart Rate 153 BPM
(Workouts are all done in my home gym)

Nutrition


Calories 1,902
Fat 81g
Carbs 187g
Protein 117g


Notes; My blood sugar went low while I was on the treadmill, I went hypo ran to the kitchen and ate a lot of crap!! I felt terrible the rest of the day.

 

[Rocket3015]

Day 24 Weight 179lbs -1

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

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

Pec Deck 3 Sets, 20-16 Reps
Pressdowns 4 Sets, 20-8 Reps
4X4 Incline 6 Sets, 20-8 Reps
Machine Dips 5 Sets, 20-5 Reps

Lower Abs


Nutrition

Calories 1,347
Fat 36g
Carbs 81g
Protein 172g

Notes: Pain in my left shoulder always limits my bench weight, today I but some Absorbine on my left delt and I could still feel some discomfort but no pain. I keep the weight light but I did get a few more reps than usual. I kept the diet very tight today after the weekend.

 

[jtmass]

Day 24 Weight 179lbs -1

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

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

Pec Deck 3 Sets, 20-16 Reps
Pressdowns 4 Sets, 20-8 Reps
4X4 Incline 6 Sets, 20-8 Reps
Machine Dips 5 Sets, 20-5 Reps

Lower Abs


Nutrition

Calories 1,347
Fat 36g
Carbs 81g
Protein 172g

Notes: Pain in my left shoulder always limits my bench weight, today I but some Absorbine on my left delt and I could still feel some discomfort but no pain. I keep the weight light but I did get a few more reps than usual. I kept the diet very tight today after the weekend.

What do you do for warm ups?

 

[Rocket3015]

I do light high reps of what ever exercise I am doing. Let's say Curls, my first set will be 20 reps.

 

[LeanEngineer]

I do light high reps of what ever exercise I am doing. Let's say Curls, my first set will be 20 reps.

I do that as well but I typically never go above 12 reps on exercises unless it's abs or body weight exercises.

 

[Rocket3015]

I do that as well but I typically never go above 12 reps on exercises unless it's abs or body weight exercises.

I never did either until I hit 60, my joints like reps better than heavy weights

 

[Rocket3015]

Day 25 Weight 179lbs -1

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

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

Body Weight Pull Ups 3 Sets, 8-10-12 Reps
Machine Preacher Curls 5 Sets, 15-6 Reps
Low Cable Row 5 Sets, 20-6 Reps
Concentration Curls 3 Sets, 15-10 Reps

Hyperextensions - Lower Back


Nutrition

Calories 1,925
Fat 71g
Carbs 140g
Protein 187g

Notes: I didn't have much fuel in the tank this morning, the 1,300 calories I consumed yesterday didn't fuel a great workout today. Tomorrow I will be good for Fasted Cardio !!

 

[LeanEngineer]

the 1,300 calories I consumed yesterday didn't fuel a great workout today.

Yea that's pretty low. I would feel like crap during my workouts if I was at low of a cal intake.

 

[Rocket3015]

Yea that's pretty low. I would feel like crap during my workouts if I was at low of a cal intake.

Yes this morning was much better !!

 

[SHORSE]

Women Crushed to Death on smith machine. Warning its pretty gross!
Don't squat with a full bench in front of you!

Woman crushed to death while trying to squat 400 pounds inside gym in Mexico

MEXICO — A woman was crushed to death after she tried squatting 400 pounds inside a gym in Mexico.

usacrime.com

 

[jtmass]

I do light high reps of what ever exercise I am doing. Let's say Curls, my first set will be 20 reps.

For any upper body movement try to incorporate rotator cuff and rear delt warm ups.. that should help with the shoulder pain, may be?

I don’t know how long you have been with this shoulder pain. But, something I do every time for any upper body movements before even going to primary exercise or it’s warm up.

 

[THOR 70]

Women Crushed to Death on smith machine. Warning its pretty gross!
Don't squat with a full bench in front of you!

Woman crushed to death while trying to squat 400 pounds inside gym in Mexico

MEXICO — A woman was crushed to death after she tried squatting 400 pounds inside a gym in Mexico.

usacrime.com

Damn. I couldn’t bring myself to watch that after the description

 

[SHORSE]

Damn. I couldn’t bring myself to watch that after the description

I know I get lax about safety at the gym. I have come close a few times to jacking myself up.

 

[SHORSE]

For any upper body movement try to incorporate rotator cuff and rear delt warm ups.. that should help with the shoulder pain, may be?

I don’t know how long you have been with this shoulder pain. But, something I do every time for any upper body movements before even going to primary exercise or it’s warm up.

True, I do rotator warm ups before starting any type of upper body workout. It has really helped over the years. @The Solution shared some with me years ago that have done wonders. only take a few minutes.

 

[Rocket3015]

Women Crushed to Death on smith machine. Warning its pretty gross!
Don't squat with a full bench in front of you!

Woman crushed to death while trying to squat 400 pounds inside gym in Mexico

MEXICO — A woman was crushed to death after she tried squatting 400 pounds inside a gym in Mexico.

usacrime.com

That is as bad as the video of the guys leg breaking in half while he was squatting, at lease he lived. Now I can't stop seeing it !!

 

[Rocket3015]

Damn. I couldn’t bring myself to watch that after the description

DON'T

 

[SHORSE]

That is as bad as the video of the guys leg breaking in half while he was squatting, at lease he lived. Now I can't stop seeing it !!

Sorry brother! posted as a lesson. I have seen guys at the gym squat like this.

 

[Rocket3015]

Sorry brother! posted as a lesson. I have seen guys at the gym squat like this.

No problem, that is just disturbing !!

 

[Rocket3015]

Day 26 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 155 BPM
Obliques
Life Fitness Ab Crunch
Foam Roll Legs & Lower Back


Nutrition

Calories 1,647
Fat 39g
Carbs 109g
Protein 202g


Notes; Good Work Out, Good Day !!

 

[LeanEngineer]

Obliques
Life Fitness Ab Crunch

Do you do obliques on the life fitness ab crunch or what do you do for obliques?

 

[Rocket3015]

Do you do obliques on the life fitness ab crunch or what do you do for obliques?

No not on the machine, I do

Trunk Twist with broom stick
Non Weight Side Bends
Side Planks
Side Trunk Raises

 

[Hyde]

Side Planks do so much for me. If I need to advance them I can lift & the top leg up, or you can even do a Copenhagen plank off a bench similarly.

One-arm/Suitcase carries with a db/kb are also a great activation warmup, or a cooldown finisher.

 

[Rocket3015]

Day 27 Weight 178lbs -2

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

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

Seated Machine Shoulder Press 5 Sets, 20-15 Reps
Bent Over Rear Lateral Raises 4 Sets, 20-15 Reps
Pull Your Pants Up 4 Sets, 20-15 Reps
Side Lateral Raises 4 Sets, 15-12 Reps
Front Plate Raises 3 Sets, all 20 Reps

Planks (I don't like these but I still do them once or twice a month)

Nutrition

Calories 1,813
Fat 58g
Carbs 111g
Protein 214g

Notes: This morning was a great workout shoulders felt fried but pumped, I feel like I gave it 100% !!

 

[akboom87]

Heck yeah, sounds like a great workout!!

 

[LeanEngineer]

No not on the machine, I do

Trunk Twist with broom stick
Non Weight Side Bends
Side Planks
Side Trunk Raises

Nice! That will definitely get those obliques on fire!

 

[Rocket3015]

Nice! That will definitely get those obliques on fire!

I'm not sure I have any, I have never seen them ???

 

[MrKleen73]

Nice session. I need to look up that pull up the pants thing.

 

[jtmass]

Nice session. I need to look up that pull up the pants thing.

Didn’t want to sound ignorant. lol.. Even I didn’t know what that exercise is..

 

[Rocket3015]

Nice session. I need to look up that pull up the pants thing.

Didn’t want to sound ignorant. lol.. Even I didn’t know what that exercise is..

@SHORSE turned me on to it, I was trying to find the video but I failed. @SHORSE could you please post it for me ?

 

[SHORSE]

@SHORSE turned me on to it, I was trying to find the video but I failed. @SHORSE could you please post it for me ?

Go to the 12:08 minute mark. He calls them Hip huggers.

 

[Rocket3015]

Thank you Mr. Horse !!

 

[MrKleen73]

Thanks!

 

[jtmass]

Thanks, Stud

 

[LeanEngineer]

I'm not sure I have any, I have never seen them ???

There in there somewhere they're just good at hiding i guess

 

[Rocket3015]

There in there somewhere they're just good at hiding i guess

Yes they are well camouflaged !

 

[Rocket3015]

Day 28 Weight 178lbs -2

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

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

Leg Extensions 5 Sets, 6-15 Reps
Seated Calf Raises 3 Sets, 15-20 Reps
Standing Leg Curls, 5 Sets, all 15 Reps
Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets, all 15 Reps

Foam Roll Legs & Back
Lower Ab Work

Nutrition

Calories 1,915
Fat 60g
Carbs 32g
Protein 196g

Driving home from work my blood sugar went low and I got hypo. so as soon as I walked in the door I was slamming Crackers & Humus, so my Carb numbers are a little high.

Notes: I have not done barbell free weight squats in quite awhile, so today was the most intense leg session I have had lately, it felt really good and wore me out !!

 

[LeanEngineer]

it felt really good and wore me out !!

A good leg workout is almost like doing a workout and cardio at the same time. It wears me out as well.

 

[Rocket3015]

Day 29 Weight 180lbs

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

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

Trap Bar Shrugs 5 Sets, all 20 Reps
BFS Neck Machine 5 Sets, 80-40 Reps
Grip Expanders 3 Sets, 15-12 Reps
Dumb Bell Wrist Rotations 3 Sets, 20-10 Reps

Hyperextensions - Lower Back

Nutrition

Calories 2,845
Fat 126g
Carbs 251g
Protein 188g

Went to Red Robin last night for my Free Birthday Burger and Sundae with my Grand Kids (It is also my Grand Daughters Birthday) We had a great time and I enjoyed a few good foods I don't often eat. Sunday I'm am going out for another free meal, so come Monday I need to get back on the proper nutrition train !!

Notes: Last night I tried the Somatomax at a half scoop, I wake up on weekdays at 3am and on weekends at 5am, I slept today till 7am (10 hours) but I did feel great when I got up !! I guess this my have to be a weekend only supplement or I need to buy an alarm clock.