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A Day In The Life Of Rocket

Also you are welcome for the video, he has a whole series of those videos you can check out for what hits what the best.
 
MrKleen73 said:
You should invest in some versa grips you may never use wrist straps again. I have had mine for probably 8 years, a freinds dog even chewed a part on them and they are still working and holding together extremely well! You wouldn't have much problem using them on anything and they also offer support for pushing if used the opposite way. Excellent accessory!
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I have seen those but never used them ?
 
MrKleen73 said:
You should invest in some versa grips you may never use wrist straps again. I have had mine for probably 8 years, a freinds dog even chewed a part on them and they are still working and holding together extremely well! You wouldn't have much problem using them on anything and they also offer support for pushing if used the opposite way. Excellent accessory!
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Brett Wilkin (IFBB Pro) just came out with "butcher hooks" lifting straps. I plan on ordering some in the future but those may be something to look in to.
 
LeanEngineer said:
Brett Wilkin (IFBB Pro) just came out with "butcher hooks" lifting straps. I plan on ordering some in the future but those may be something to look in to.
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I have a pair of the Harbinger Lifting Hooks, they work well for some movements not so well for others.
 
LeanEngineer said:
Brett Wilkin (IFBB Pro) just came out with "butcher hooks" lifting straps. I plan on ordering some in the future but those may be something to look in to.
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I just checked those out. They look pretty cool, and are using the same idea on how to use for pulling but they don't appear to offer any support for pressing movements if you want that. It is surprising how they offer so much wrist support for pushing without having to wrap your wrist tightly to get it.
Rocket3015 said:
I have a pair of the Harbinger Lifting Hooks, they work well for some movements not so well for others.
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I had a pair of these although they worked they were horribly uncomfortable for me.
sammpedd88 said:
Versa Grips are great you’ll never use another lifting strap
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Agreed, easily one of the best items I have for my gym / working out that were at or around the $50 mark.

@Rocket3015 they basically have a semi-rigid leather flap that goes around the bar you just tuck the end between the bar and your hand then act as if you are revving a motorcycle to immediately tighten around the bar. To release you just open your hand as normal. I found them to save me so much time from wrapping, on things like bent over rows or dead lifts where bending down for a long time takes your air from you. They increased my ability to move more weight for more reps on just about any pulling movement. Any time grip can be the limiting factor these things really show their worth. I tend to work up to where my grip starts being a limiting factor before using them to keep my grip strong. Also if you want to do DOH deadlifts with heavier weight these are perfect for that. One of the times I tend to use them.
 
I may have to get a pair !!
 
For anyone using regular lifting straps…you aren’t supposed to wrap the entire length around the bar/handle. You flip a single pass around the bar, crank it, and go. There should be excess length sticking out from your hand.

Just a PSA, because I used them wrong for several years before being taught that, trying to wind them up like a yo-yo.
 
MrKleen73 said:
You should invest in some versa grips you may never use wrist straps again. I have had mine for probably 8 years, a freinds dog even chewed a part on them and they are still working and holding together extremely well! You wouldn't have much problem using them on anything and they also offer support for pushing if used the opposite way. Excellent accessory!
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I hardly ever take mine off. the Velcro stopped working after about 5 years. bought some Cobra grips about 3 years ago to replace my versa's, I like them better. the strap is wider in the middle. Better for grip when I really don't need a strap. keeps my hands soft and supple. Plus I get more wrist support. a a little cheaper.
When the straps get in the way, IE: land minds or D-bell extensions I just spin them around to where the strap is on the back of my hand. still get some wrist support.
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SHORSE said:
I hardly ever take mine off. the Velcro stopped working after about 5 years. bought some Cobra grips about 3 years ago to replace my versa's, I like them better. the strap is wider in the middle. Better for grip when I really don't need a strap. keeps my hands soft and supple. Plus I get more wrist support. a a little cheaper.
When the straps get in the way, IE: land minds or D-bell extensions I just spin them around to where the strap is on the back of my hand. still get some wrist support.
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I have had both of them and recommend both. My original pair a buddy had and told me they got chewed up so he got me the cobras then one day I misplaced one of the cobras and he brought me the damaged versa grips back over. I had just forgotten about the cobras, I do think the versa's are a little better made but both are high quality and will last you a lifetime.
 
MrKleen73 said:
I have had both of them and recommend both. My original pair a buddy had and told me they got chewed up so he got me the cobras then one day I misplaced one of the cobras and he brought me the damaged versa grips back over. I had just forgotten about the cobras, I do think the versa's are a little better made but both are high quality and will last you a lifetime.
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They will probably last me for about 5+ years. I almost always have them on when I'm lifting. I use them a lot! If I curl them under I can still write in my log book without taking them off. Plus they start to get a little ripe and I will throw them in with a load of hand towels. I don't recommend it. I'm just too lazy to wash them in the sink.
 
SHORSE said:
They will probably last me for about 5+ years. I almost always have them on when I'm lifting. I use them a lot! If I curl them under I can still write in my log book without taking them off. Plus they start to get a little ripe and I will throw them in with a load of hand towels. I don't recommend it. I'm just too lazy to wash them in the sink.
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As long as you leave the velcro together I think they should be okay in there. They withstand hundreds of pounds gnawing at them for years, I am sure they can take a little soap and water. :)
 
When I started lifting my straps didn't even have a loop sewn in them.
 
12/27/2022 Weight 180lbs

Pre-Workout; Draft Pump + SNS Focus XT+ (1) SNS Alpha Y
300mg Carnitine
(2) Cap SNS Sabroxy XT
Sipping On Rule 1 EAA Intra

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

Seated Machine Rows (1) 100X20 (2) 115X20 (3) 130X18 (4) 145X16 (5) 160X12
Close Grip EZ Bar Curls (1) 25X20 (2) 35X20 (3) 45XZ16 (4) 55X10 (5) 65X6

Reverse Grip Bent Row (1) 95X15 (2) 115X15 (3) 135X10 (4) 155X10
Machine Preacher Curl (1) 20X10 (2) 210X12 (3) 25X10 (4) 30X8

Core
Hyper Extensions

Nutrition
Calories 1,817
Fat 64 grams
Carbs 114 grams
Protein 190 grams

Notes: Training Good, Nutrition Good, It's A Good Day !
 
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MrKleen73 said:
but they don't appear to offer any support for pressing movements if you want that
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That's a good point! I still plan on getting a pair and trying them out for pulling movements on leg and back days.
 
12/28/2022 Weight 181lbs

Pre-Workout; (1) Capsules Radiate, (1) SNS Alpha Y, (1) Scoop Draft Pump
300mg Carnitine
10mg GW-0742
(2) Cap SNS Sabroxy XT
Sipping EAA While On Treadmill

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

Treadmill 35 Minutes, 182BPM
Grip Work

Core
Side Planks
Side Bends
Broom Stick Twist
Oblique Sit Ups
Life Fitness Abs
Foam Roll Legs and Back

Nutrition

Calories 2,126
Fat 75 Grams
Carbs 172G
Protein 185 G

Notes; I had a heck of a sweat going on the treadmill, it felt really good. Unfortunately I let the cookie talk to me and a too many. I started to feel really bad (Sick to my stomach) by the end on the day.
 
12/29/2022 Weight 182lbs

I woke up at 3am and felt horrible, so I went back to bed, no workout today. I got up at 5am and felt a little better, forced some breakfast down got a shower and when to work. I felt better after a while but still as I type this I have no apatite. I hope I fell better by 3am tomorrow!

Nutrition

Calories 1,207
Fat 58 Grams
Carbs 61 G
Protein 110 G

Notes; Nutrition definitely a bust today !!
 
RegisterJr said:
Which pair are you sold on? I might follow your review.
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To be honest after going out and looking at the price of them now, I would go with the cobras being $20-40 cheaper. As much as I like supporting the originator, I know the quality of both and I do not think that versa grips are 140% better like the price is higher.
Rocket3015 said:
12/28/2022 Weight 181lbs

Notes; I had a heck of a sweat going on the treadmill, it felt really good. Unfortunately I let the cookie talk to me and a too many. I started to feel really bad (Sick to my stomach) by the end on the day.
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Oh I have done this, too many cookies can mess up my day too! Proud I only had 2 that one day and only had one yesterday. So I am doing really well!
 
Rocket3015 said:
12/29/2022 Weight 182lbs

I woke up at 3am and felt horrible, so I went back to bed, no workout today. I got up at 5am and felt a little better, forced some breakfast down got a shower and when to work. I felt better after a while but still as I type this I have no apatite. I hope I fell better by 3am tomorrow!

Nutrition

Calories 1,207
Fat 58 Grams
Carbs 61 G
Protein 110 G

Notes; Nutrition definitely a bust today !!
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Such low cal! Gotta feed the body with all your hard work!
 
I felt better this morning, I got a light workout in, I still had to force down my breakfast, but I don't fell like I'm dying today !
 
Glad you are feeling better!
 
gphagan1 said:
There’s a nasty flu and Covid going around, hopefully you’re not catching a virus.
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I am starting to feel much better and for the first time in a few days I am hungry !!
 
12/30/2022 Weight 184lbs - ?????

Pre-Workout; Draft Pump + SNS Focus XT
Sipping On Rule 1 EAA Intra

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

Seated Press 5 Set 50lbs all 20 Reps
Side Laterals (1) 10X12 (2) 10X15 (3) 10X18 (4) 15X10 (5) 15X15

Up Rite Row (1) 45X15 (2) 45X16 (3) 45X18 (4) 45X20 (5) 45X20
Face Pulls (1) 40X20 (2) 50X20 (3) 60X20 (4) 70X20 (5) 80X20

Core
No Core Work - Stomach Not In The Mood !

Nutrition
Calories 1,474
Fat 52 grams
Carbs 90 grams
Protein 163 grams

Notes: Nutrition was pretty good today, eating was still a bit of a chore. I felt pretty good until I ate and than I felt bloated and uncomfortable for the next few hours ? My body weight is up about 5lbs even with not eating near as much as usually?? My workout was not hard or heavy I just wanted to get some blood pumped it to the muscles and be active. I also keep my supplements and caffeine to a minimum today.
 
12/30/2022 Weight 179lbs - ?????

Pre-Workout; Nothing PWO today, I did not want to aggravate my stomach.
Sipping On Rule 1 EAA Intra

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

Standing Leg Curls (1) 30X15 (2) 30X15 (3) 35X15 (4) 35X15 (5) 40X15
Leg Press (1) 135X15 (2) 135X16 (3) 135X18 (4) 135X20 (5) 135X20

Hack Squat (1) 45X12 (2) 65X13 (3) 85X15
Seated Calf Raise (1) 50X15 (2) 50X16 (3) 50X20

Core
Hyperextensions - Foam Roll Legs and Back

Nutrition
Calories 1,333
Fat 52 grams
Carbs 125 grams
Protein 96 grams

Notes: I woke up feeling pretty good but very weak, between not felling well and the lack of calories I figured I would just do a light workout, after all any workout you get in beats any you don't. It was a bit of a strange day, on minute I felt ok the next I felt sick. I did get 10.5 hours of sleep, I think that helped. In the last week my body weigh has gone up 4lbs and than down 5lbs in one day ?? I do think I am starting to feel good more than I fell bad, so hopefully things are turning around!
 
Happy New Year. I'm sorry that you're feeling bad and hope that you continue to get better.
 
Rocket3015 said:
I did get 10.5 hours of sleep,
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I can't remember the last time I was able to get that much sleep! Definitely should help fight off any cold and help with recovery!
 
01/01/2023 Weight 178lbs

Pre-Workout; (1) SNS Alpha Y - (3) SNS Vasoforce XT
Sipping Rule 1 All 9 Aminos During workout

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

Super Sets
Trap Bar Shrugs (1)145X20 (2) 165X20 (3) 195X20 (4) 215X20 (5) 235X20
BFS Neck Machine (1) 10X80 (2) 12.5X72 (3) 15X64 (4)

Fat Bar Triple Forearm Set
Supine Wrist Curls (1) 30X10 (2) 30X12 (3) 30X15
Prone Wrist Curls (1) 30X10 (2) 30X12 (3) 30X15
Reverse Curls (1) 30X10 (2) 30X12 (3) 30X15

Core
Vacuums, Life Fitness Ab Crunch Machine

Nutrition
Calories 1,808
Fat 51 grams
Carbs 155 grams
Protein 169 grams

Notes: When I woke up I felt better than I have in a week or two. Once I got in the gym the weights felt good, I felt strong and knew it was going to be a good day. Went to my oldest daughters house for Pork & Sauerkraut, the food was great and I did not have to force it down. We played some board games with the grand kids and had a great day. By the end of the day I felt good and I believe after a good nights sleep I will be back to 100% !!
 
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@MrKleen73 sent me this video on tricep training, so after watching it I had to make a trip to Lowes and make a new rope for press downs,

Press Downs.jpg


this longer rope combined with keeping my elbows back, really changed how press downs hit my tri, I really like it !!
 
01/02/2023 Weight 177lbs

Pre-Workout; (1) SNS Focus XT - (3) SNS Vasoforce XT
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Overhead Tricep Extensions (1) 30X20 (2) 40X20 (3) 50X5 (Sharp Pain In Shoulder ?)

Incline Bench (1) 65X20 (2) 85X20 (3) 95X16 (4) 105X12 (5) 115X7
Long Rope Press Downs(1) 30X15 (2) 35X12 (3) 40X12

Core
Hyperextensions

Late Morning Work Out - Planet Fitness
Elliptical 35 Minutes Heart Rate 143 BPM
Life Fitness Glute Machine (1) 25X15 (2) 40X15 (3) 55X15
Adductor (3) Sets (1)100lbsX20 Reps (2) 130X20 (3)160X20
Abductor (3) Sets (1)100lbsX20 Reps (2) 130X20 (3)160X20

Nutrition
Calories 1,924
Fat 67 grams
Carbs 240 grams
Protein 176 grams

Notes: The long rope press downs are defiantly harder when you keep your elbow behind you, the weight felt heavier than normal, but I was using about 25% less. This was the best workout I have had in at least a week, I felt Strong, had a good Pump and I feel like I gave it 100%. It is Great To Feel Good Again !! Back to work tomorrow !!
 
Rocket3015 said:
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@MrKleen73 sent me this video on tricep training, so after watching it I had to make a trip to Lowes and make a new rope for press downs,

View attachment 227071

this longer rope combined with keeping my elbows back, really changed how press downs hit my tri, I really like it !!
Click to expand...
we don't have a longer rope attachment at the gym. but keeping my elbows behind me did make a difference.
 
Glad to hear you are starting to feel better. There is a bunch of different stuff floating around here.
Took my week off. Got sick the day before stating a new workout, missed another week. slowly started felling better week 2.
week 3 was rocking it again.
Then Sunday after church I started running a fever and body aches again. not as much chest congestion as last time, but defiantly cant hit the gym yet.
I hate missing so much gym time, Frustrating.
 
I wish you a speedy recovery !!
 
Glad that video was helpful. I have 2 long handles I use for mine and love it!
 
MrKleen73 said:
Agreed, and squeezing the lockout hard at the bottom really does the trick too!
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I wish I could find a really good movement that worked for my Bi's, they need the most help !!
 
Rocket3015 said:
I wish I could find a really good movement that worked for my Bi's, they need the most help !!
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Do you do chin ups? Chin ups are excellent for growing biceps, especially if you do the negative slowly and keep elbows out in front of the bar so it puts the load on your biceps. For you that would be a 180lb negative curl each rep.
 
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