A Day In The Life Of Rocket

[Hyde]

Looking jacked! Sorry I didn’t give you a fair warning ahead of time; it can be a tough machine to even get up from sometimes. But it is easy thigh muscle, hitting those adductors quickly 1-2x a week.

 

[Rocket3015]

Definitely looking solid……..looks like this workout program is working really well for you….good job.
Oh and Olive Garden is one of my weaknesses….all calorie counting is out the window when we go.

Thank you, I have been very happy with the work out and results! I know what you mean about Olive Garden, but I did pretty good there on lunch.

 

[Rocket3015]

Looking jacked! Sorry I didn’t give you a fair warning ahead of time; it can be a tough machine to even get up from sometimes. But it is easy thigh muscle, hitting those adductors quickly 1-2x a week.

It was really weird I sat down and it was set on 40lbs, so I did 1 rep and moved it to 100lbs still easy............for about 4 or 5 rep, by the time I got to 15 Oh My Gosh it hurt!!

 

[LeanEngineer]

07/02/22 Weight 182lbs - Week 5

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
200 mg L-Caritine


Today's Workout - Traps - Neck - Bi's - Forearms - Abs
All Sets Are SuperSets

Trap Bar Shrugs 5 Set, 20-35 Reps
BFS Neck Machine 5 Sets, 60-40 Reps

Machine Preacher Curls - Hammer Curls, Right Into Regular Curls
3 Sets, 10-10, 12-10, 15-8 Reps, (What A Burn)

Grip Expanders 3 Sets, all 20 Reps

Life Fitness Ab Machine Crunch (Love This Machine)

Work Out #2 - About 3 Hours Later (This is all @Hyde 's fault)

I was ready Hyde's log and he was talking about the Adductor / good girl (closing your legs) and the Abductor / bad girl (spread em wide) machine and the benefits of the movements, well I have never used either one of these machines (I thought they were only for women) so I had to try them out. My truck needed fuel so I headed out to the gas station and than to Planet Fitness to give these movements a try.

Adductor (3) Sets (1)100lbsX15 Reps (2)130X12 (3)160X10
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X12 (3)160X10

A few notes when I first sat down on the machine my first rep with 100lbs felt very, very easy, by rep 15 a was exhausted and in pain. Using a muscle you have never used before is a feeling I forgot about years ago. I could not walk when I was done!!

I will be making my way back to Planet Fitness for a work out occasionally !!

Hyde’s Strength Odyssey - AnabolicMinds.com

Well, I’ve been a member on this board for more than half a decade at this point, so it struck me as a good idea to start logging some training here. I can’t promise you where this log is going, and I’m telling you now life will get mixed in some with the numbers, but it should be a fun ride...

anabolicminds.com

Nutrition; July 4th is my 32nd wedding anniversary, so I told my wife we can do what ever she wants over the 3 day weekend. She wanted to go to Olive Garden for lunch (Soup & Salad) and then to Sam's Club. For Dinner we went out to eat (again) with my youngest daughter and her husband to a Himalayan restaurant for a buffet. I really enjoyed the buffet, I tried a lot of dishes I would normally not eat. So the short version, I have not idea on my nutrition breakdown for the day!

Notes; I slept good again for the night.


I think this is the most solid I have ever looked.
View attachment 218717

ABs are popping! looking good for sure!

 

[Rocket3015]

ABs are popping! looking good for sure!

Thank you @LeanEngineer

 

[Rocket3015]

07/02/22 Weight 183lbs - Week 6

Pre-Workout; More like Pre Lawn Mowing Today
200 mg L-Caritine


Today's Workout - About 2.5 Hours Of Push Mowing and Other Lawn Work




Nutrition; Days off and being home, keeping my nutrition program in check is a challenge for sure, that peanut butter jar is right there, and the snacks my wife keeps for the grand kids, well I know where they are. But regaurdlees of that I was able to stay "Pretty Good" today

Calories: 2,328
Fat: 81 g
Carbs: 204 g
Protein: 185 g



Notes; Tomorrow I will start back on my 8 week (now 9 week) each body part twice ever 8 day program. My muscles, joints and just over all I do feel better after a week off from the heavy sets and a little more time between workouts to let things rest and recover. I thank all you folks for following along and giving me your feed back.

 

[gphagan1]

07/02/22 Weight 183lbs - Week 6

Pre-Workout; More like Pre Lawn Mowing Today
200 mg L-Caritine


Today's Workout - About 2.5 Hours Of Push Mowing and Other Lawn Work




Nutrition; Days off and being home, keeping my nutrition program in check is a challenge for sure, that peanut butter jar is right there, and the snacks my wife keeps for the grand kids, well I know where they are. But regaurdlees of that I was able to stay "Pretty Good" today

Calories: 2,328
Fat: 81 g
Carbs: 204 g
Protein: 185 g



Notes; Tomorrow I will start back on my 8 week (now 9 week) each body part twice ever 8 day program. My muscles, joints and just over all I do feel better after a week off from the heavy sets and a little more time between workouts to let things rest and recover. I thank all you folks for following along and giving me your feed back.

Good old yard work cardio……burning calories and being productive…..that’s multitasking.

 

[Rocket3015]

Good old yard work cardio……burning calories and being productive…..that’s multitasking.

And I enjoy it, much better than a tread mill. Oh and you get a tan !!

 

[Rocket3015]

07/04/22 Weight 181lbs - Week 6

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
200 mg L-Caritine
Pump Script

Today's Workout - Chest - Delts - Tri's
All Sets Are SuperSets

Flat Bench 4 Sets, 20-15 Reps
Pec Deck 4 Sets, 20-8 Reps

Side Lateral Raises 4 Sets, 20-10 Reps
Machine Seated Press 4 Sets, 20-15 Reps

Pressdowns 4 Sets, 25-15 Reps
Machine Dips 4 Sets, 20-15Reps

Hyperexensions - Lowerback

Work Out #2 - About 3 Hours Later

Adductor (3) Sets (1)100lbsX15 Reps (2)130X12 (3)160X10
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X12 (3)160X10

Work Out #3 - 2.5 Hours of Push Mowing

Nutrition

Calories: 2,791
Fat: 110 g
Carbs: 175 g
Protein: 240 g

I did a lot of work today, and I ate a lot today, but all of the food was good clean food, No Junk !!

Notes; I am definitely getting leaner. I have never been a vascular person, but I have veins I have never seen before!! I Love It !!

 

[Rocket3015]

See what I mean !

 

[LeanEngineer]

See what I mean !

View attachment 218791

Roadmap veins are popping!

 

[Rocket3015]

Roadmap veins are popping!

I never had veins before I like it !

 

[gphagan1]

Vascularity helps give that hard look.

 

[SHORSE]

Damn old man, You look amazing!

 

[Rocket3015]

Damn old man, You look amazing!

Amazing is getting a little carried away, but I'll Take It. Thank you!

 

[MrKleen73]

Looking like a stud @Rocket3015 keep up the great work!

 

[Rocket3015]

07/05/22 Weight 181lbs - Week six

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
200 mg L-Caritine
Pump Script

Today's Workout - Back - Rear Delt's - Bi's
All Sets Are SuperSets

Body Weight Pull Ups 4 Sets, 8,11,11,12 Reps
Bent Over Rows 4 Sets, all 15 Reps

Deadlifts 4 Sets, all 15 Reps
Bent Over Lateral Raises 4 Sets, 20-12 Reps

EZ Curls 4 Sets, all 20 Reps
Incline Curls 4 Sets, 18-12 Reps

Life Fitness Ab Crunch 120 Reps


Nutrition

Calories: 1,822
Fat: 39 g
Carbs: 163 g
Protein: 193 g



Notes; I was reading an article in Muscular Development about hydration, so this morning pre-workout consisted of 28g Glycerol (Pump Script) 5g Creatine and 4g Betaine (Juice Daddy with Draft Pump) I did get a great pump!!

 

[Hyde]

That was a hard-looking workout!

 

[rascal14]

That’s quite a bit of deadlifting, atleast for me anyways lol

 

[Rocket3015]

That was a hard-looking workout!

It had me breathing heavy !!

That’s quite a bit of deadlifting, atleast for me anyways lol

It was pretty light!

 

[LeanEngineer]

That’s quite a bit of deadlifting, atleast for me anyways lol

Rep range is a lot for me as well. That's considered cardio in my book

 

[Rocket3015]

Rep range is a lot for me as well. That's considered cardio in my book

I do need to burn some fat !!

 

[rascal14]

I do need to burn some fat !!

If I look half as good as yourself in the next 20 years, I’ll be more than pleased! Outstanding physic, I don’t even remember how old you are but I know most guys will never look like that in their entire lifetime so it’s truly something to be proud of.

 

[Rocket3015]

If I look half as good as yourself in the next 20 years, I’ll be more than pleased! Outstanding physic, I don’t even remember how old you are but I know most guys will never look like that in their entire lifetime so it’s truly something to be proud of.

Thank you very much, I'm 64 and trying my best to fight father time. I have a picture somewhere from 40 years ago when I started this journey I will have to see if I can find it.

 

[rascal14]

Thank you very much, I'm 64 and trying my best to fight father time. I have a picture somewhere from 40 years ago when I started this journey I will have to see if I can find it.

I'd love to see it! I did not realize you started that late either. That makes it even more impressive.

Absolutely someone to look up to, it seems in all aspects of life and not just fitness!

 

[gphagan1]

07/05/22 Weight 181lbs - Week six

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
200 mg L-Caritine
Pump Script

Today's Workout - Back - Rear Delt's - Bi's
All Sets Are SuperSets

Body Weight Pull Ups 4 Sets, 8,11,11,12 Reps
Bent Over Rows 4 Sets, all 15 Reps

Deadlifts 4 Sets, all 15 Reps
Bent Over Lateral Raises 4 Sets, 20-12 Reps

EZ Curls 4 Sets, all 20 Reps
Incline Curls 4 Sets, 18-12 Reps

Life Fitness Ab Crunch 120 Reps


Nutrition

Calories: 1,822
Fat: 39 g
Carbs: 163 g
Protein: 193 g



Notes; I was reading an article in Muscular Development about hydration, so this morning pre-workout consisted of 28g Glycerol (Pump Script) 5g Creatine and 4g Betaine (Juice Daddy with Draft Pump) I did get a great pump!!

I bet you did get a great pump with all that volume fueled by your pre-workout stack.

 

[MrKleen73]

Sitting at 181, made a quick drop in weight there!

 

[Rocket3015]

1984 in my home gym, this was the start of my fitness life style 36" waist, 235lbs at 5'7" (I'm 5'5" now)

Fun fact I have not shaved since than.

 

[Rocket3015]

Sitting at 181, made a quick drop in weight there!

Over the 4th I was eating a good bit of crap, I'm now back on clean food, so dropping some of that water weight

 

[SHORSE]

1984 in my home gym, this was the start of my fitness life style 36" waist, 235lbs at 5'7" (I'm 5'5" now)

Fun fact I have not shaved since than.
View attachment 218865

Sweet concreate weights. that is how I started back in the 1980 I was in Soph. in high school. we had some Iron at the school gym, but it was pretty crappy. Love the duct tape when the plastic would crack.
I remember my first solid steel bar. better than the hollow ones with the alum. sleeve. They were however the best for bottle rocket wars!

 

[SHORSE]

Over the 4th I was eating a good bit of crap, I'm now back on clean food, so dropping some of that water weight

My diet had been pretty spot on for the last 10 weeks. starting July 3rd it went to crap with all the cookouts and desserts. the women on both sides of my family are dessert masters. I'm finally just about done with all the left overs. the scale at the gym is broken so I don't know how much weight I have put on. (Doesn't seem too bad) been eating barbeque and burgers without buns. The beans and potatoes salads have been killing me. I did have some of this custard and fruit concoction after dinner last night. starting tomorrow I will be back on and any left overs will be going in the trash.

 

[Rocket3015]

Sweet concreate weights. that is how I started back in the 1980 I was in Soph. in high school. we had some Iron at the school gym, but it was pretty crappy. Love the duct tape when the plastic would crack.
I remember my first solid steel bar. better than the hollow ones with the alum. sleeve. They were however the best for bottle rocket wars!

I bought those weights with the dust tape on them a Sears Surplus for One Dollar Each.

 

[Rocket3015]

My diet had been pretty spot on for the last 10 weeks. starting July 3rd it went to crap with all the cookouts and desserts. the women on both sides of my family are dessert masters. I'm finally just about done with all the left overs. the scale at the gym is broken so I don't know how much weight I have put on. (Doesn't seem too bad) been eating barbeque and burgers without buns. The beans and potatoes salads have been killing me. I did have some of this custard and fruit concoction after dinner last night. starting tomorrow I will be back on and any left overs will be going in the trash.

Sweets are my weakness, lucky for me my wife does not bake !!

 

[gphagan1]

1984 in my home gym, this was the start of my fitness life style 36" waist, 235lbs at 5'7" (I'm 5'5" now)

Fun fact I have not shaved since than.
View attachment 218865

You’ve come a long way Rocket…..you can truly say your in better shape than you were in 1984.

 

[SHORSE]

I bought those weights with the dust tape on them a Sears Surplus for One Dollar Each.

I broke mine. LOL

 

[Rocket3015]

07/06/22 Weight 183lbs - Week Six

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
Pump Script
200 mg L-Caritine



Today's Workout - Legs
All Sets Are SuperSets

Lying Leg Curls 4 Sets, 20 -10 Reps
Seated Calf Raises 4 Sets, 20 - 22 Reps

Leg Extensions 3 Sets, 20 -18 Reps
Standing Calf Raises 3 Sets, 20 -18 Reps

Leg Press 4 Sets, 26 - 12 Reps
Standing Leg Curl 4 Sets, 20-12 Reps

Lower Back - Hyperextensions
Foam Roll Legs & Back

Work Out #2 - About 2 Hours Later

Adductor (3) Sets (1)100lbsX15 Reps (2)130X12 (3)160X10
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X12 (3)160X10



Nutrition

Calories 2,137

Fat 80g
Carbs 155g
Protein 201

All Good Clean Food


Notes; The last two days I have been able to beat my last workout, today was on the same track until the last few sets of standing leg curls, I just plain ran out of steam !! My legs were feeling pretty good today, I had not trained them or done any cardio for two weeks, I believe the rest was needed. The new Glycerol, Creatine, Betaine stack did a nice job, the pump was great! I had to stop at Planet Fitness and hit the Good / Bad Girls on my way to work today. @Hyde I have a new obsession !

 

[gphagan1]

I bet there’s a few Good Girls/Bad Girls at the Planet Fitness.

 

[Rocket3015]

I bet there’s a few Good Girls/Bad Girls at the Planet Fitness.

It's a college town, so YES !!!

 

[LeanEngineer]

You’ve come a long way Rocket…..you can truly say your in better shape than you were in 1984.

Agreed! Not a lot of people can say they are in as good or better shape at your age now than at your age in 1984.

 

[Rocket3015]

Thanks guys, your kind words are motivation to keep me pushing forward !!

 

[MrKleen73]

Nice little bit of nostalgia there. Definitely in better shape, that looks a lot like my starter set and pretty much the right year for when I got started too I think. I was 12 when I got started.

 

[Rocket3015]

My first set was a set with Blue Concrete weights, I made a wooden bench out of some old skids, that was about 1970 but I did not stick with it.

 

[gphagan1]

My first set was a set with Blue Concrete weights, I made a wooden bench out of some old skids, that was about 1970 but I did not stick with it.

Yeah, my first set were the Red/Maroon Concrete weights in 1978, I was 13. I busted the two big ones doing power cleans in my driveway, and the bar slipped out of my hand, went flying, and bent. I put a lot of hours on that old set.

 

[Rocket3015]

Maybe I should start a thread " My First Set Of Weight Was" ?

 

[Hyde]

Love that pic with the old weights! My Dad had similar, also with duct tape on them. And sand-filled dbs. I am pretty sure he would do a set of benchpress or curls like once a year in the basement

Yeah sorry I introduced you to your new good/bad girlfriends at PF - don’t tell the wife it was me!

 

[Rocket3015]

Love that pic with the old weights! My Dad had similar, also with duct tape on them. And sand-filled dbs. I am pretty sure he would do a set of benchpress or curls like once a year in the basement

Yeah sorry I introduced you to your new good/bad girlfriends at PF - don’t tell the wife it was me!

She doesn't care !!

 

[gphagan1]

She doesn't care !!

A Keeper

 

[Rocket3015]

A Keeper

I guess that's why I've been married 32 years ! That and about 10 years ago she said "Why don't you just turn the whole basement into your gym"

 

[Rocket3015]

Day 07/07/2022 Weight 183lbs - Week 6

Pre-Workout; Radiate OG Orange (The Last Serving - Oh No !!)
200 mg L-Caritine

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

Treadmill 35 Minutes - Heat Rate 168 BPM
Forearms
Side Planks
Obliques
Ab Twist
Foam Roll Back and Legs
Lower Abs


Nutrition

Total Calories 1,520
Fat 49g
Carbs 85g
Protein 188g

Notes: Nice Cardio Workout - Nutrition Spot On Today !!

 

[jtmass]

OG Radiate was awesome. you'll definitely miss it.