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A Day In The Life Of Rocket

Rocket3015 said:
I pretty diligent with my protein, if I am low at the end of the day I will eat some Cottage Cheese before bed.
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I need do more shakes throughout the day and then I could easily hit my protein number.
 
LeanEngineer said:
I need do more shakes throughout the day and then I could easily hit my protein number.
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I not trying to sound like an a** here, but if you are going to put in the work in the gym, you owe it to your self to put in the work in the kitchen! A shake takes 5 minutes to make!
 
Rocket3015 said:
I not trying to sound like an a** here, but if you are going to put in the work in the gym, you owe it to your self to put in the work in the kitchen! A shake takes 5 minutes to make!
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Facts.

Calories are priority 1, with protein goals a close priority 1 also.
 
10/28/2022 Weight 180lbs

Pre-Workout; (1) Radiate Capsule, (1) SNS Alpha Y Capsule & Draft Pump
Sipping All 9 EAA's During Workout

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

Superset
Rope Pressdowns (1) 30X15 (2) 32.5X15 (3) 35X15 (4) 40X12 (5) 45X10
Overhead EZ Curl Bar Tricep Extensions (1) 25X20 (2) 35X16 (3) 40X15 (4) 45X12 (5) 50X10
(A slight pain in my right shoulder limited my weight and reps)

Triple Wrist Curl (1) 25X30 (2) 30X36 (3) 35X45

Close Grip EZ Bar Curls (1) 35X15 (2) 45X18, Drop to 25X10

Life Fitness Ab Machine 100 Reps

Nutrition

Calories 2,128

Fat 68 g
Carbs 107 g
Protein 260 g

Notes; Today should have been leg day but my right knee was hurting pretty bad and I did not want to be limping around Vegas all next week. (although I do walk with a limp all the time) I always have felt arms are my weak point so I don't mind throwing and extra arm workout in when I can. I finished my bottle of Juice Daddy and did not want to open another one yet so I have been using up some Radiate and SNS Alpha Y till I get back home next week I also have not used any Carnitine for a few days. I am hoping 8 days off from training and most supplement will do me good. I got one more workout before the break.
 
Rocket3015 said:
10/28/2022 Weight 180lbs

Pre-Workout; (1) Radiate Capsule, (1) SNS Alpha Y Capsule & Draft Pump
Sipping All 9 EAA's During Workout

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

Superset
Rope Pressdowns (1) 30X15 (2) 32.5X15 (3) 35X15 (4) 40X12 (5) 45X10
Overhead EZ Curl Bar Tricep Extensions (1) 25X20 (2) 35X16 (3) 40X15 (4) 45X12 (5) 50X10
(A slight pain in my right shoulder limited my weight and reps)

Triple Wrist Curl (1) 25X30 (2) 30X36 (3) 35X45

Close Grip EZ Bar Curls (1) 35X15 (2) 45X18, Drop to 25X10

Life Fitness Ab Machine 100 Reps

Nutrition

Calories 2,128

Fat 68 g
Carbs 107 g
Protein 260 g

Notes; Today should have been leg day but my right knee was hurting pretty bad and I did not want to be limping around Vegas all next week. (although I do walk with a limp all the time) I always have felt arms are my weak point so I don't mind throwing and extra arm workout in when I can. I finished my bottle of Juice Daddy and did not want to open another one yet so I have been using up some Radiate and SNS Alpha Y till I get back home next week I also have not used any Carnitine for a few days. I am hoping 8 days off from training and most supplement will do me good. I got one more workout before the break.
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Take a decent compression knee sleeve for all of that walking if you are already aching. That will be brutal at 30,000 steps a day.
 
MrKleen73 said:
Take a decent compression knee sleeve for all of that walking if you are already aching. That will be brutal at 30,000 steps a day.
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I got one on my pile to pack, Thank you!
 
Rocket3015 said:
I not trying to sound like an a** here, but if you are going to put in the work in the gym, you owe it to your self to put in the work in the kitchen! A shake takes 5 minutes to make!
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Completely agreed! I just need to set a reminder for shake time throughout the day :)
 
10/29/2022 Weight 180lbs

Pre-Workout; Draft Pump
Sipping All 9 EAA's During Workout

Today's Workout - Neck - Traps - Rear Delts
Workouts are all done in my home gym
All Super Sets

Dumb Bell Shrug with Roll (4) Sets All 40lbs X 10 Reps
BFS Neck Machine (1) 10X80 (2) 12.5X60 (3) 15X48 (4) 17.5X40

Trap Bar Shrugs (3) Sets All 145lbs X 20 Reps
Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20

I did Vacuum between ever super set with a 10 second hold, I need to remember to do these more often!

Life Fitness Ab Crunch 100 Reps

The Wife and I spent about 2 hours in the after noon mowing and cleaning up leaves (great cardio) the problem is only about one third of the leaves have fallen !

Nutrition

Stayed on track pretty good today. We went out for dinner with some family and friends tonight, we tried out a new (to us) Pakistani place. The food was great, but it was a bit to spicy for my wife. 🔥 Me I like it extra spicy !!

Notes; I did not us any pwo stims today immediately after my workout I went and donated blood. I have always been told that rolling your shoulders when doing shrugs was a waist of time, but I read an article in Muscular Development on rolling your shoulders back and squeegeeing you scapula, so I thought I would give it a try. At this point I can say if it makes any difference or not ? I will be checking in on the board while I'm gone but not sure how much posting I will do. Everyone have a great week!
 
Meal Prep. My Protein & Oats, breakfast for the next week. Now my room better have a microwave or a coffee pot.

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There is definitely something to positioning yourself so you can retract your shoulders and scaps a bit and involve the inner mid area of the trap. What you hear people talking about it people shrugging then rolling the shoulder front to back while already contracted. Doesn't really do a ton. I have found bar behind the back and OH shrugs to help the most with visibility from the front, and bar in front of the body better for filling out the back side. I can get everything I need from deadlifts on the back side though so only mess with OH or bar behind the back shrugs so my trap square off more from the front. From the back I look like I have trap implants or something with how developed they get back there.

I will say that rolling the shoulder tends to add time under tension so they could definitely still be more challenging if you aren't already increasing TUT on your normal shrugs.
 
Rocket3015 said:
Now my room better have a microwave or a coffee pot.
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It always sucks when you're banking on a microwave and then there's no microwave :LOL: If I travel and I'm not flying sometimes I'll bring my skillet and an electric single burner for making food in the skillet.
 
kitchen Check ! Yes !

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Back home after a week in Vegas

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Rocket3015 said:
Yes we do, what year !
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I checked the website out - they have them for tons of cars, & years of Corollas, but it so happens they don’t do one (yet) for 2011.

Good looking product! Anyone here looking for a little boost & better fuel economy should check them out.
 
Woke up this morning 188lbs, I got some work to do !
 
Looking sharp Sir!
 
First day back at it after 8 days off.

11/07/2022 Weight 188lbs - Up 8lbs

Pre-Workout; Draft Pump + SNS Focus XT
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Pressdowns (1) 40X20 (2) 50X20 (3) 60X16

4X4 Incline Bench (1) 65X20 (2) 85X20 (3) 95X20 (4) 105X12
Lying Tricep Extensions (1) 45X20 (2) 55X16 (3) 65X12 (4) 75X8

Machine Chest Press (1) 100X20 (2) 115X15 (3) 130X8
Overhead Tricep Extensions (1) 25X20 (2) 35X20 (3) 45X10

Life Fitness Ab Crunch 100 Reps

Nutrition

Calories 1,779

Fat 72 grams
Carbs. 120 grams
Protein 206 grams

Notes; The extra calories I have been consuming the last week really had my muscles full. Felt and looked pretty good after the workout. Now just got to lose those eight pounds.
 
Rocket3015 said:
First day back at it after 8 days off.

11/07/2022 Weight 188lbs - Up 8lbs

Pre-Workout; Draft Pump + SNS Focus XT
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Pressdowns (1) 40X20 (2) 50X20 (3) 60X16

4X4 Incline Bench (1) 65X20 (2) 85X20 (3) 95X20 (4) 105X12
Lying Tricep Extensions (1) 45X20 (2) 55X16 (3) 65X12 (4) 75X8

Machine Chest Press (1) 100X20 (2) 115X15 (3) 130X8
Overhead Tricep Extensions (1) 25X20 (2) 35X20 (3) 45X10

Life Fitness Ab Crunch 100 Reps

Nutrition

Calories 1,779

Fat 72 grams
Carbs. 120 grams
Protein 206 grams

Notes; The extra calories I have been consuming the last week really had my muscles full. Felt and looked pretty good after the workout. Now just got to lose those eight pounds.
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Good workout…..you wasn’t able to workout in Vegas?
 
gphagan1 said:
Good workout…..you wasn’t able to workout in Vegas?
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I could have, but I had planned it as a week off to rest my joints, and after standing on a concrete floor for 10 hours a day I really did not feel like it. But I had a great time and ate some good food.
 
Rocket3015 said:
I could have, but I had planned it as a week off to rest my joints, and after standing on a concrete floor for 10 hours a day I really did not feel like it. But I had a great time and ate some good food.
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Always good to rest those joints when you’ve been hitting it hard lately. You seem to come back feeling stronger those first few weeks back. Even the DOMS feel good, because you know they’re being worked.
 
LeanEngineer said:
No one told you?! ;) Shorter let’s = less distance to squat so it’s an advantage!
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I have never really concerned with my height, I know some guys have a hard time with it, but in my hay day I squatted 595lbs. Take take Mr. Six Foot Three !!!
 
11/08/2022 Weight 187lbs

Pre-Workout; Draft Pump + SNS Focus XT+ (1) Capsule SNS Alpha Y
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Wide Grip Pulldowns (1) 100X16 (2) 110X15 (3) 120X12 (4) 130X10 (5) 140X6
Cable Curl (1) 20X20 (2) 30X20 (3) 40X20 (4) 50X12 (5) 60X8

Low Cable Row (1) 70X20 (2) 90X20 (3) 110X16 (4) 130X12 (5) 150X8
Incline Dumb Bell Curl (1) 5X20 (2) 7.5X20 (3) 10X12 (4) 12.5X10 (5) 15X8

Hyperextensions - Lower Back

Nutrition

Calories 1,694

Fat 73 grams
Carbs. 117 grams
Protein 186 grams

Notes; Great workout this morning I felt strong and motivated, diet was good.
 
Rocket3015 said:
I have never really concerned with my height, I know some guys have a hard time with it, but in my hay day I squatted 595lbs. Take take Mr. Six Foot Three !!!
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6 plates on each side for squat. That’s impressive. I’ve never been a good squatter so can’t say the same :(
 
LeanEngineer said:
6 plates on each side for squat. That’s impressive. I’ve never been a good squatter so can’t say the same :(
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Short Legs and a wide waist help, but my bench has always been terrible, lifetime PR 315X2 - Oh Well ............
 
Rocket3015 said:
Short Legs and a wide waist help, but my bench has always been terrible, lifetime PR 315X2 - Oh Well ............
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At what weight, you act like that is shabby at any weight. Most will never achieve this, there is a reason it is one of the big strength markers.
 
MrKleen73 said:
At what weight, you act like that is shabby at any weight. Most will never achieve this, there is a reason it is one of the big strength markers.
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Both of these are around 200lbs and long before I discovered AS or TRT
 
11/09/2022 Weight 186lbs

Pre-Workout; (1) Capsule Radiate (2) Caps SNS Glycer Pump (1) Cap SNS Alpha Y
Sipping EAA While On Treadmill

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

Treadmill 36 Minutes
Grip Work
Lower Ab Work
Foam Roll Legs & Back

Nutrition

Calories 1,963

Fat 89 Grams
Carbs 189 G
Protein 181 G

Notes; Nutrition off track just a little.
 
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Rocket3015 said:
Both of these are around 200lbs and long before I discovered AS or TRT
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Agreed with Kleen both are solid numbers at that weight. I think my best bench was around 335lbs by 3 and I was right around 200 lbs as well. I'm not going to mention squat :LOL:
 
11/10/2022 Weight 185lbs

Pre-Workout; Draft Pump + SNS Focus XT+ (1) Capsule SNS Alpha Y
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Machine Seated Press (1) 50X20 (2) 70X20(3) 90X20 (4) 110X20 (5) 130X20 It took everything I had to get the last three reps
Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20 (4) 30X15 (4) 35X10

Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X15 (4) 20X12
Seated Front Plate Raises 1) 10X20 (2) 15X20 (3) 20X20 (4) 25X10

Broom Stick Twist
Hyperextensions - Lower Back

Nutrition

Calories 2,123

Fat 66 grams
Carbs. 156 grams
Protein 222 grams

Notes; I am trying to keep the calories a little higher and still tighten up the waist, it seems to be working.
 
Rocket3015 said:
11/10/2022 Weight 185lbs

Pre-Workout; Draft Pump + SNS Focus XT+ (1) Capsule SNS Alpha Y
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Machine Seated Press (1) 50X20 (2) 70X20(3) 90X20 (4) 110X20 (5) 130X20 It took everything I had to get the last three reps
Bent Over Rear Lateral Raises (1) 15X20 (2) 20X20 (3) 25X20 (4) 30X15 (4) 35X10

Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X15 (4) 20X12
Seated Front Plate Raises 1) 10X20 (2) 15X20 (3) 20X20 (4) 25X10

Broom Stick Twist
Hyperextensions - Lower Back

Nutrition

Calories 2,123

Fat 66 grams
Carbs. 156 grams
Protein 222 grams

Notes; I am trying to keep the calories a little higher and still tighten up the waist, it seems to be working.
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Are your shoulders still feeling pretty decent?
 
gphagan1 said:
Are your shoulders still feeling pretty decent?
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They are not 100% but they are better than they have been. Over all my joints all feel to dry. Thank you for asking.
 
Do you know where your estrogen is sitting?
 
How do the high rep sets work for you. I hardly ever go over 15reps. usually 6-12.
Heck my wife doesnt even get 20 reps sometimes!:LOL:
 
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Rocket3015 said:
Not Currently ??
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Are you also on an AI with your TRT? Reason I ask is low estro can definitely cause that.
SHORSE said:
How do the high rep sets work for you. I hardly ever go over 15reps. usually 6-12.
Heck my wife doesnt even get 20 reps sometimes!:LOL:
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The other times she doesn't get 10? :p
 
SHORSE said:
How do the high rep sets work for you. I hardly ever go over 15reps. usually 6-12.
Heck my wife doesnt even get 20 reps sometimes!:LOL:
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At least you're going to failure though :LOL:
 
SHORSE said:
How do the high rep sets work for you. I hardly ever go over 15reps. usually 6-12.
Heck my wife doesnt even get 20 reps sometimes!:LOL:
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I can't handle heaving reps any more, I don't seam to be able to recover from them, so higher reps still exhaust the muscle without my joint and tendons getting so beat up.
 
Are you also on an AI with your TRT? Reason I ask is low estro can definitely cause that.
The other times she doesn't get 10? :p
[/QUOTE]


When they implanted my pellets, they did also implant an AI, so yes that could be it. I have never had gyno, so what would be a good way to raise my estrogen ?
 
11/11/2022 Weight 184lbs

Pre-Workout; Draft Pump + SNS Focus XT+ (1) Capsule SNS Alpha Y
Sipping All 9 EAA's During Workout
300mg Carnitine

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

Tri-Set
Leg Extensions (1) 10X15 (2) 20X15 (3) 30X15 (4) 35X8
Seated Calf Raise (1) 50X15 (2) 60X16 (3) 70X17 (4) 50X20
Standing Leg Curl (1) 35X15 (2) 40X15 (3) 45X15 (4) 50X15

Super-Set
Power Tech Squat (1) 135X15 (2) 135X15 (3) 135X15 (4) 135X16 (5) 135X25
Standing Calf Raise (1) 135X15 (2) 135X15 (3) 135X15 (4) 135X15

Foam Roll Legs & Back
Life Fitness Ab Crunch 100 Reps



Nutrition

Calories 1,812

Fat 56 grams
Carbs. 101 grams
Protein 211grams

Notes; Nutrition was right on today. My workout this morning seemed like I was just going thru the motions, even tho I worked up more of a sweat than usual, but with two sets left I looked up at a Lee Haney poster I have hanging in the gym and some how I got motivated. The last two sets were awesome!! Thanks Lee.

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This is one of my favorite bodybuilder photos of all time!
 
Rocket3015 said:
Are you also on an AI with your TRT? Reason I ask is low estro can definitely cause that.
The other times she doesn't get 10? :p
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When they implanted my pellets, they did also implant an AI, so yes that could be it. I have never had gyno, so what would be a good way to raise my estrogen ?
[/QUOTE]
Interesting, he did that on the first pellet set without a test run and checking levels mid month. Kind of surprising. If that is the reason you could start with 50mg oral DHEA a day and see if that helps. Oral DHEA tends to aromatize into more estro than andro so it would be a great place to start.
 
MrKleen73 said:
When they implanted my pellets, they did also implant an AI, so yes that could be it. I have never had gyno, so what would be a good way to raise my estrogen ?
Click to expand...
Interesting, he did that on the first pellet set without a test run and checking levels mid month. Kind of surprising. If that is the reason you could start with 50mg oral DHEA a day and see if that helps. Oral DHEA tends to aromatize into more estro than andro so it would be a great place to start.
[/QUOTE]

Good Idea, Thank you!
 
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