A Day In The Life Of Rocket

That dude is just scary !
 
09/06/2022 Weight 185lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
The @ZOO's Deadly Duo !
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout

Today's Workout - Back & Bi's
Workouts are all done in my home gym
All Sets, Superset

T-Bar Row (1) 70X20 (2) 80X20 (3) 95X15 (4) 105X12 (5) 120X8
Cable Curl (1) 30X20 (2) 40X20 (3) 50X15 (4) 60X12 (5) 70X 5 Drop, Drop Set = Pumped !!

Machine Pull Overs (1) 100X20 (2) 110X20 (3) 120X20 (4) 130X20 (5) 140X20
Machine Preacher Curl (1) 20X16 (2) 22.5X15 (3) 25X12 (4) 27.5X10 (5) 30X10

Hyperextensions - Lowerback

Nutrition

Calories 1,601

Fat 50g
Carbs 116g
Protein 171g


Notes; I felt weak and lacked endurance this morning, but my focus and motivation were very good. I got a great pump and liked what I saw in the mirror, so I am going to put todays session in the win column !!
 
Rocket3015 said:
09/06/2022 Weight 185lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
The @ZOO's Deadly Duo !
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout

Today's Workout - Back & Bi's
Workouts are all done in my home gym
All Sets, Superset

T-Bar Row (1) 70X20 (2) 80X20 (3) 95X15 (4) 105X12 (5) 120X8
Cable Curl (1) 30X20 (2) 40X20 (3) 50X15 (4) 60X12 (5) 70X 5 Drop, Drop Set = Pumped !!

Machine Pull Overs (1) 100X20 (2) 110X20 (3) 120X20 (4) 130X20 (5) 140X20
Machine Preacher Curl (1) 20X16 (2) 22.5X15 (3) 25X12 (4) 27.5X10 (5) 30X10

Hyperextensions - Lowerback

Nutrition

Calories 1,601

Fat 50g
Carbs 116g
Protein 171g


Notes; I felt weak and lacked endurance this morning, but my focus and motivation were very good. I got a great pump and liked what I saw in the mirror, so I am going to put todays session in the win column !!
Click to expand...
Hey rocket, Im way behind on your thread. What's your actual goal. I'm trying to figure it out based off the diet and supplements and guessing your doing a litt cutting?
 
My goal is to be bigger and leaner, to be in the best shape I can at 65 years old.
 
Rocket3015 said:
I found a nice one but I really don't have any room for it.
Click to expand...

Maybe you need one of those rogue wall mounted racks to allow for more gym space! ;) Or you need to buy a bigger house for your gym :)
 
LeanEngineer said:
Maybe you need one of those rogue wall mounted racks to allow for more gym space! ;) Or you need to buy a bigger house for your gym :)
Click to expand...

I have lived there for 30+ years next time I move it will be when the kids put me in a home!
 
09/07/2022 Weight 184lbs

Pre-Workout; Radiate Capsule (1)
Liquid IV
600 mg L-Carnitine

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

Treadmill 35 Minutes 172BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back
Leg Raises

Nutrition

Calories 2,324

Fat 72g
Carbs 174g
Protein 244g

Notes; Cardio was good this morning, it went by pretty fast, I got all my core work in also!
 
Last edited:
Rocket3015 said:
I have lived there for 30+ years next time I move it will be when the kids put me in a home!
Click to expand...

I bet you've put too much work into it by now that there's more meaning to it than value can buy. Plus your current home gym looks pretty sweet so I wouldn't want to move or change it either.
 
LeanEngineer said:
I bet you've put too much work into it by now that there's more meaning to it than value can buy. Plus your current home gym looks pretty sweet so I wouldn't want to move or change it either.
Click to expand...

It is set up the way the wife and I like it.
 
09/08/2022 Weight 186lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Shoulders - Traps - Neck
Workouts are all done in my home gym
All Sets, Superset

Smith Machine Seated Press (1) 65X20 (2) 75X20 (3) 85X20 (4) 95X12
BFS Neck Machine (1) 10X60 (2) 12.5X60 (3) 15X60 (4) 17.5X48

Up Rite Row (1) 45X15 (2) 65X12 (3) 75X8
Trap Bar Shrug (1) 145X20 (2) 155X20 (3) 165X20

Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20
Seated Front Plate Raises (1) 10X20 (2) 15X20 (3) 20X20

Lower Back - Hyperextensions

Nutrition

Calories 1,653

Fat 53g
Carbs 128g
Protein 166g


Notes; Nutrition was on point, training was good, but my old man shoulders held me back a bit. I have had a stiff neck for about two weeks now so I took it easy on that also, I have a chiropractor appointment next Wednesday (looking forward to it) I am not sure upping the L-Carnitine to 600mg has made any positive changes, I will give it at least a week.
 
Rocket3015 said:
It is set up the way the wife and I like it.
Click to expand...

That's good. They don't make houses like they use to anyways so I wouldn't move if I were you either.. Now pretty much all new development is cookie cutter side by side neighborhoods.
 
Rocket3015 said:
09/08/2022 Weight 186lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Shoulders - Traps - Neck
Workouts are all done in my home gym
All Sets, Superset

Smith Machine Seated Press (1) 65X20 (2) 75X20 (3) 85X20 (4) 95X12
BFS Neck Machine (1) 10X60 (2) 12.5X60 (3) 15X60 (4) 17.5X48

Up Rite Row (1) 45X15 (2) 65X12 (3) 75X8
Trap Bar Shrug (1) 145X20 (2) 155X20 (3) 165X20

Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20
Seated Front Plate Raises (1) 10X20 (2) 15X20 (3) 20X20

Lower Back - Hyperextensions

Nutrition

Calories 1,653

Fat 53g
Carbs 128g
Protein 166g


Notes; Nutrition was on point, training was good, but my old man shoulders held me back a bit. I have had a stiff neck for about two weeks now so I took it easy on that also, I have a chiropractor appointment next Wednesday (looking forward to it) I am not sure upping the L-Carnitine to 600mg has made any positive changes, I will give it at least a week.
Click to expand...
Putting in some good work…..you may want to give BPC 157 a shot. It should help those shoulders, and I feel you on the shoulder issues. I’ve battled that for the last 20 years.
 
gphagan1 said:
Putting in some good work…..you may want to give BPC 157 a shot. It should help those shoulders, and I feel you on the shoulder issues. I’ve battled that for the last 20 years.
Click to expand...

I have been thinking of giving that a try ??
 
09/09/2022 Weight 183lbs

Pre-Workout; Radiate Capsule (1)
Liquid IV
600 mg L-Carnitine

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

Treadmill 35 Minutes 172BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back
Life Fitness Ab Crunch

Nutrition

Calories 1,686

Fat 45g
Carbs 143g
Protein 177g

Notes; I really don't like to take another day away from lifting to preform cardio, but I guess if I really want to get leaner it is what I need to do. I took my first dose of Lipo Elite at 10am yesterday and Thermo Scorch at 3pm, I had no negative effects from either one. I was able to keep my diet on track all day ! I have a few new items from @sns8778 that I will be trying out and working into my daily regimen over the next few weeks. It is suppose to rain on Sunday so I have about 4 hours of Push Mowing I need to get done tomorrow. That should be some good weekend cardio!!
 
Rocket3015 said:
I have about 4 hours of Push Mowing I need to get done tomorrow. That should be some good weekend cardio!!
Click to expand...

Killing two birds with one stone. I'd say that's plenty of cardio!
 
09/10/2022 Weight 182lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Legs
Workouts are all done in my home gym
All Sets, Tri-Sets

Leg Extensions (1) 10X15 (2) 20X15 (3) 30X15
Standing Leg Curl (1) 35X15 (2) 40X15 (3) 45X15
Seated Calf Raise (1) 50X15 (2) 60X15 (3) 70X15

Lying Leg Curl (1) 20X15 (2) 30X15 (3) 40X15
Powertech Squat (1) 135X15 (2) 135X18 (3) 135X20
Standing Calf Raise (1) 135X15 (2) 135X16 (3) 135X20

I had planned to do one more tri-set but I felt a little bit of tearing on my incision (saw a little blood) so I called it quit's

Lower Back - Hyperextensions
Foam Roll Legs & Back

Late Morning Cardio - Two Hours of Push Mowing

A stop at Planet Fitness for a very short afternoon workout.

Adductor (3) Sets (1)100lbsX20 Reps (2)145X20 (3)175X20
Abductor (3) Sets (1)100lbsX20 Reps (2) 145X20 (3)175X20

Afternoon Cardio - Two More Hours of Push Mowing

I pushed the reps a little to hard this week it was painful (not in a good way) to walk after my last set. @Hyde you warned me!

Nutrition

Lost track


Notes; For the past two days my left ear has been stopped up, I can't hear, it hurts and my equilibrium is off, it not fun !! I have tried several remedies but nothing has helped so far.
 
Last edited:
Rocket3015 said:
09/10/2022 Weight 182lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Legs
Workouts are all done in my home gym
All Sets, Tri-Sets

Leg Extensions (1) 10X15 (2) 20X15 (3) 30X15
Standing Leg Curl (1) 35X15 (2) 40X15 (3) 45X15
Seated Calf Raise (1) 50X15 (2) 60X15 (3) 70X15

Lying Leg Curl (1) 20X15 (2) 30X15 (3) 40X15
Powertech Squat (1) 135X15 (2) 135X18 (3) 135X20
Standing Calf Raise (1) 135X15 (2) 135X16 (3) 135X20

I had planned to do one more tri-set but I felt a little bit of tearing on my incision (saw a little blood) so I called it quit's

Lower Back - Hyperextensions
Foam Roll Legs & Back

Late Morning Cardio - Two Hours of Push Mowing

A stop at Planet Fitness for a very short afternoon workout.

Adductor (3) Sets (1)100lbsX20 Reps (2)145X20 (3)175X20
Abductor (3) Sets (1)100lbsX20 Reps (2) 145X20 (3)175X20

Afternoon Cardio - Two More Hours of Push Mowing

I pushed the reps a little to hard this week it was painful (not in a good way) to walk after my last set. @Hyde you warned me!

Nutrition

Lost track


Notes; For the past two days my left ear has been stopped up, I can't hear, it hurts and my equilibrium is off, it not fun !! I have tried several remedies but nothing has helped so far.
Click to expand...
Putting in some good work, and a lot of volume. I bet you had a good pump after that.
The ear thing sounds like sinus issues. You may have the early signs of a sinus infection. Just to be safe, you probably should check your blood pressure, if you haven’t already, and make sure it’s not high.
 
gphagan1 said:
Putting in some good work, and a lot of volume. I bet you had a good pump after that.
The ear thing sounds like sinus issues. You may have the early signs of a sinus infection. Just to be safe, you probably should check your blood pressure, if you haven’t already, and make sure it’s not high.
Click to expand...

I never gave Blood Pressure a thought, buy I woke up this morning and it was cleared out.
 
09/11/2022 Weight 182lbs

Rest Day

Nutrition

Calories 2083

Fat 75g
Carbs 171g
Protein 182g


Notes; I did not do much at all today, it was raining most of the day, so I cleaned out a storage room in the basement, and painted a shelf in the garage. I did a little meal prep and cooked 25, 4oz venison burgers on the grille. Total Calories for the day were a bit higher than I needed but it was all good clean food. Time for a nice 7 hours of sleep and than a great early morning workout!
 
Rocket3015 said:
I did a little meal prep and cooked 25, 4oz venison burgers on the grille
Click to expand...

Nice! That should last you awhile. Do prep some of them and freeze them or will you and the fam go through 25 of those in a week + get together?
 
LeanEngineer said:
Nice! That should last you awhile. Do prep some of them and freeze them or will you and the fam go through 25 of those in a week + get together?
Click to expand...

Package them individually and freeze them.
 
Rocket3015 said:
Package them individually and freeze them.
Click to expand...
Do you use a vacuum sealer or do you just put them in freezer bags?

Also if you don't want to do another cardio session just drop calories a tiny bit. One extra session is going to give you what 300-500 calories off for the week. Cutting just 100 calories a day gets you 700 and probably wouldn't even be noticeable in your diet. Just depends on your preference.
 
MrKleen73 said:
Do you use a vacuum sealer or do you just put them in freezer bags?

Also if you don't want to do another cardio session just drop calories a tiny bit. One extra session is going to give you what 300-500 calories off for the week. Cutting just 100 calories a day gets you 700 and probably wouldn't even be noticeable in your diet. Just depends on your preference.
Click to expand...

I just put them in zip lock bags, no problem !
 
09/12/2022 Weight 183lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Tricep Pressdowns (1) 40X20 (2) 50X20 (3) 60X20

4X4 Incline Bench (1) 65X20 (2) 85X20 (3) 95X15 (4) 105X10 Left Shoulder Not Happy
Lying Tricep Extensions (1) 45X20 (2) 55X16 (3) 65X15 (4) 75X8

Decline Bench (1) 95X20 (2) 115X15 (3) 135X10
Overhead Tricep Extensions (1) 30X11 (2) 40X12 (3) 50X10 Right Shoulder Not Happy

Decline Sit-Ups with Twist

Nutrition

Calories 1,730

Fat 57g
Carbs 125g
Protein 177g

Dang near perfect !!


Notes; Training Good, Nutrition on Point. Started @sns8778 Lipo Elite (1) Dose at 10Am & Thermo Scorch (1) Dose at 3Pm we will see if we can drop a little fat.
 
09/13/2022 Weight 182lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Back & Bi's
Workouts are all done in my home gym
All Sets, Supersets

Low Cable Row (1) 70X20 (2) 90X20 (3) 120X18 (4) 140X12 (5) 160X8
EZ Curls (1) 25X20 (2) 35X20 (3)45X20 (4) 55X15 (5) 65X8

Reverse Grip Pulldowns (1) 100X15 (2) 110X15 (3) 120X12 (4) 130X10 (5) 140X6
Single Arm Machine Preacher Curl (1) 10X10 (2) 12.5X10 (3) 15X8 (4) 12.5X8 (5) 12.5X10 Drop 2.5 X5 more

Lower Back Hyperextensions

Nutrition

Calories 2,012

Fat 69g
Carbs 145g
Protein 201g

Notes; The first half of my workout I had no endurance or drive, after about half way I started to get a good pump and really got into it. I like what I was seeing in the mirror. Big & Pumped. Nutrition wad good today also. Tomorrow will be fasted cardio and I am going to try out a new Pre-Workout cocktail??????
 
Last edited:
Protein was on point for sure yesterday! Interested in your pre workout cocktail?!!!
 
09/14/2022 Weight 182lbs

Pre-Workout; (2) Capsules CEL Lipo Elite, (1) Cap SNS Alpha Y
600 mg L-Carnitine

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

Treadmill 36 Minutes 158BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back
Life Fitness Ab Crunch

Nutrition

Calories 2,416

Fat 110g
Carbs 126g
Protein 229g

Notes; Dinner at my daughters house, how can you say no when the Grandkids want to share there treats with you?
 
Rocket3015 said:
09/14/2022 Weight 182lbs

Pre-Workout; (2) Capsules CEL Lipo Elite, (1) Cap SNS Alpha Y
600 mg L-Carnitine

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

Treadmill 36 Minutes 158BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back
Life Fitness Ab Crunch

Nutrition

Calories 2,416

Fat 110g
Carbs 126g
Protein 229g

Notes; Dinner at my daughters house, how can you say no when the Grandkids want to share there treats with you?
Click to expand...
Yep, I can’t ever say no to the Grandkid’s. They know they have this Paw Paw wrapped.😇
 
Rocket3015 said:
09/14/2022 Weight 182lbs
Notes; Dinner at my daughters house, how can you say no when the Grandkids want to share there treats with you?
Click to expand...


I’m expecting todays weight to be increased due to grandkids treats 🤣
 
I don't have grandkids yet thank goodness. I am having trouble enough saying no now. :)

I am proud though recently I have had a lot of sweets put in my face including some fudge brownies yesterday. I took a bite of the corner of one got the taste and threw it away. That is when I know things are starting to get more serious for me.

Any changes to the physique in the last few weeks? has been a minute since you posted a Buff Grandpa picture!
 
MrKleen73 said:
I don't have grandkids yet thank goodness. I am having trouble enough saying no now. :)

I am proud though recently I have had a lot of sweets put in my face including some fudge brownies yesterday. I took a bite of the corner of one got the taste and threw it away. That is when I know things are starting to get more serious for me.

Any changes to the physique in the last few weeks? has been a minute since you posted a Buff Grandpa picture!
Click to expand...

Hold pretty steady in the low 180's I'm pretty happy !!
 
09/15/2022 Weight 183lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
Liquid IV
600 mg L-Carnitine
Sipping EAA Throughout The Workout (16oz)

Today's Workout - Shoulders
Workouts are all done in my home gym
All Sets, Supersets

Seated Machine Press (1) 50X20 (2) 50X20 (3) 60X20 (4) 70X20 (5) 80X20
Side Lateral Raises (1) 10X15 (2) 10X18 (3) 10X20 (4) 15X12 (5) 15X15

Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20
Seated Front Plate Raises (1) 10X20 (2) 15X20 (3) 20X20

Core - Planks

Nutrition

Calories 1,841

Fat 69g
Carbs 105g
Protein 198g

Notes; My shoulders have been a bit achy the last few weeks, so I did a light high rep workout this morning just to pump some blood through them. They feel pretty good this evening! Nutrition was on point today.
 
You must log in or register to reply here.
Back
Top