A Day In The Life Of Rocket

12/28/2022 Weight 181lbs

Pre-Workout; (1) Capsules Radiate, (2) SNS GlycerPump
300mg Carnitine
10mg GW-0742
Sipping EAA & Liquid IV While On Treadmill

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

Treadmill 35 Minutes, 168BPM
Grip Work

Core
Side Planks
Side Bends
Broom Stick Twist
Oblique Sit Ups
Hyperextensions
Foam Roll Legs and Back

Nutrition

Calories 2,048
Fat 73 Grams
Carbs 153G
Protein 185 G

Notes; Calories were a little high today but I felt like I need a little extra energy. Cardio was good, and my belt is getting looser !
 
Rocket3015 said:
12/28/2022 Weight 181lbs

Pre-Workout; (1) Capsules Radiate, (2) SNS GlycerPump
300mg Carnitine
10mg GW-0742
Sipping EAA & Liquid IV While On Treadmill

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

Treadmill 35 Minutes, 168BPM
Grip Work

Core
Side Planks
Side Bends
Broom Stick Twist
Oblique Sit Ups
Hyperextensions
Foam Roll Legs and Back

Nutrition

Calories 2,048
Fat 73 Grams
Carbs 153G
Protein 185 G

Notes; Calories were a little high today but I felt like I need a little extra energy. Cardio was good, and my belt is getting looser !
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What's your set and rep scheme for the core work?
 
Killing it in here, great to see you feeling good!
 
LeanEngineer said:
What's your set and rep scheme for the core work?
Click to expand...
@LeanEngineer

I do (1) core exercise after every workout, I will alternate between Abs (100 Reps Life Fitness Ab Crunch Machine) and Lower Back (50 Reps Hyperextensions) EOD

On Wednesday I do Fasted Cardio and a Core Workout at the end. That workout begins with which ever one of the above exercises is up in the rotation plus
100 Reps Broom Stick Twist
100 Reps Side Bents
50 Reps Each Side Oblique Crunch
Side Planks For Each Side
and I always finish off with Foam Rolling my Back & Legs.
This Core Workout Takes About 10 Minutes Non-Stop.

If you have any more questions please ask.
 
01/12/2023 Weight 180lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Machine Shoulder Press (1) 50X20 (2) 50X20 (3) 70X20 (4) 90X20 (5) 90X20
Side Lateral Raise (1) 10X10 (2) 10X15 (3) 10X20 (4) 15X10 (5) 15X15

Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20
Face Pulls (1) 40X20 (2) 50X20 (3) 60X20

Core
Life Fitness Ab Crunch

Nutrition
Calories 1,896
Fat 65 grams
Carbs 125 grams
Protein 191 grams

Notes: I woke up this morning and the arthritis in my left hand was so bad I could not grip my glass of water. I started off my work out very cautious holding the 10lbs dumb bell was a challenge , but as the workout went on it got easier. I ended up with a pretty good workout and I felt great by the end !! Life is Good !!
 
Rocket3015 said:
01/12/2023 Weight 180lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Machine Shoulder Press (1) 50X20 (2) 50X20 (3) 70X20 (4) 90X20 (5) 90X20
Side Lateral Raise (1) 10X10 (2) 10X15 (3) 10X20 (4) 15X10 (5) 15X15

Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20
Face Pulls (1) 40X20 (2) 50X20 (3) 60X20

Core
Life Fitness Ab Crunch

Nutrition
Calories 1,896
Fat 65 grams
Carbs 125 grams
Protein 191 grams

Notes: I woke up this morning and the arthritis in my left hand was so bad I could not grip my glass of water. I started off my work out very cautious holding the 10lbs dumb bell was a challenge , but as the workout went on it got easier. I ended up with a pretty good workout and I felt great by the end !! Life is Good !!
Click to expand...
Same here battling that arthritis, but once you get warmed up it’s game on. We just have to do more warmups than when we were younger.
 
Rocket3015 said:
Notes: I woke up this morning and the arthritis in my left hand was so bad I could not grip my glass of water. I started off my work out very cautious holding the 10lbs dumb bell was a challenge
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Man getting old sucks :( I've been battling some forearm pain. I think it's just overworked or strained on my side.
 
It seems like I have a new ache or pain everyday. This getting old stuff is hard !
 
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.
Invalid Link Removed
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What about the Schiek Model 1900 Ultimate Grip ?? Anyone have any experience ?
 
01/12/2023 Weight 180lbs

No workout today. Last night when I came home from work I was beat, all day at work my butt was dragging, I got home ate diner packed my lunch for the next day and went to bed a 7:30. I wake up Friday morning at 3am and I am thinking I just can't get up so back to sleep till 4:30 (( hours of sleep) I get up breakfast, shower still tired ? I fall asleep on the couch for about half an hour, I wake up and feel great 100%. Had a great day went out to diner with some friends, had some Bhutanese food (Very Spicy) it was a good day!

Nutrition
Calories 1,629
Fat 60 grams
Carbs 94 grams
Protein 170 grams
 
Rocket3015 said:
7:30. I wake up Friday morning at 3am
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Nice! I think we have the same schedule :LOL: I typically go to bed between 7:30 to 8 pm and get up between 2am and 3am.
 
01/14/2023 Weight 179lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Tri-Sets
Leg Extensions (1) 10x15 (2) 20x18 (3) 30x20
Standing Leg Curls (1) 35x15 (2) 40x18 (3) 45x20
Seated Calf Raise (1) 50x15 (2) 60x18 (3) 70x20

Lying Leg Curl (1) 20x15 (2) 25x16 (3) 30x15
Power Tech Squat (1) 135x16 (2) 135x18 (3) 135x21
Standing Calf Raise (1) 135x15 (2) 135x15 (3) 135x15

I finished off the workout with foam rolling my legs and back


Nutrition
Calories 1,782
Fat 50 grams
Carbs 178 grams
Protein 125 grams

Notes: I did not do a very good job of getting my protein in today. I had also planned of doing 24 set for legs but at 18 sets I just plan ran out of energy, so I figured it was better to stop than risk an injury. With that being said my legs did feel like I got a good workout! Life is Good!

Tomorrow is my Grandson's 15 Birthday Party, so I do have cake in my future!!
 
01/15/2023 Weight 179lbs

Sunday, No lifting, no cardio I cleaned the gym, paid some bills and went to m y Grandson's 15th Birthday Party. A pretty relaxing day over all. I did not track my food but I keep things pretty tight! Back at it Monday AM !!
 
01/16/2023 Weight 180lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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
Long Rope Pressdowns (1) 40X12 (2) 40X15 (3) 40X16

Incline Bench (1) 65X20 (2) 75X20 (3) 85X20 (4) 95X12 (5) 105X10
Lying Tricep Extensions (1) 45X20 (2) 55X20 (3) 65X15 (4) 75X6 (5) 85X8

Core
Vacuums
Hyperextensions


Nutrition
Calories 1,720
Fat 54 grams
Carbs 93 grams
Protein 208 grams

Notes: Nutrition was right on today! Last night I had the best nights sleep I have had in a long time, a really sound deep sleep and as a result I had a great workout this morning. These long rope pressdowns are my new favorite tricep movement! Life is Good!
 
Nothing like a truly awesome night of sleep! Damn... I am getting old too! :P
 
Rocket3015 said:
These long rope pressdowns are my new favorite tricep movement!
Click to expand...

Yep those are one of my favorite tricep exercises cause you can really contract it at the bottom of the movement.
 
01/17/2023 Weight 179lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Pull Downs (1) 100X15 (2) 110X15 (3) 120X12 (4) 130X8 (5) 140X6
Spyder Curls (1) 25X20 (2) 35X15 (3) 45X12 (4) 55X10 (5) 65X8

Reverse Grip Bent Over Row (1) 95X15 (2) 115X15 (3) 135X12 (4) 155X8 (5) 175X6
Incline Curl (1) 5X20 (2) 7.5X18 (3) 10X15 (4) 12.5x10 (5) 15X5

Core
Life Fitness Ab Crunch


Nutrition
Calories 1,490
Fat 44 grams
Carbs 79 grams
Protein 187 grams

Notes: I did very good on the nutrition today ! I wanted to get some chins in my workout today as suggested by @MrKleen73 but I had this pulling sensation in my left bi, so not wanting to tear it again, I put them off till next workout.
 
Yeah definitely be careful with them. Make sure they are warm and if they have been torn try to do a little stretching on them first.
 
MrKleen73 said:
Yeah definitely be careful with them. Make sure they are warm and if they have been torn try to do a little stretching on them first.
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I am probably overly cautious when working bi's
 
Nice super sets. After I tore my bi I cant do chins any longer. I got a weird sensation.
Its been a few years since I tried them, I might try them again. what the hell! Great Pump. better than any curl.
By the way, loving the long rope push downs Kleen!
 
Rocket3015 said:
I am probably overly cautious when working bi's
Click to expand...
A lot of times those pulls are tight muscles or some scar tissue breaking up but I can totally understand the trepidation at the thought of tearing it again!
 
MrKleen73 said:
A lot of times those pulls are tight muscles or some scar tissue breaking up but I can totally understand the trepidation at the thought of tearing it again!
Click to expand...
yeah, its always in the back of my mind. If I got a tear these days it would take for ever to heal.
 
01/18/2023 Weight 179lbs

It seems like I got some lame excuse every week here lately for missing a workout, I'm not sure what I did but I think I tweaked my left wrist doing reverse rows on Tuesday. By bed time last night it was so painful I could not sleep, so I only got about 2 hours of sleep and was just to darn tired to work out.


Nutrition
Calories 1,847
Fat 63 grams
Carbs 118 grams
Protein 206 grams
 
Rocket3015 said:
01/18/2023 Weight 179lbs

It seems like I got some lame excuse every week here lately for missing a workout, I'm not sure what I did but I think I tweaked my left wrist doing reverse rows on Tuesday. By bed time last night it was so painful I could not sleep, so I only got about 2 hours of sleep and was just to darn tired to work out.


Nutrition
Calories 1,847
Fat 63 grams
Carbs 118 grams
Protein 206 grams
Click to expand...

At least you know it’s better to be very aware of these factors and not just plowing through and enhancing the risk of injury.
 
Rocket3015 said:
01/18/2023 Weight 179lbs

It seems like I got some lame excuse every week here lately for missing a workout, I'm not sure what I did but I think I tweaked my left wrist doing reverse rows on Tuesday. By bed time last night it was so painful I could not sleep, so I only got about 2 hours of sleep and was just to darn tired to work out.


Nutrition
Calories 1,847
Fat 63 grams
Carbs 118 grams
Protein 206 grams
Click to expand...
I disagree on the lame excuses with you, you are one of the most consistent on this forum 💪💯
 
Thank you guys for the support !!
 
Rocket3015 said:
01/18/2023 Weight 179lbs

It seems like I got some lame excuse every week here lately for missing a workout, I'm not sure what I did but I think I tweaked my left wrist doing reverse rows on Tuesday. By bed time last night it was so painful I could not sleep, so I only got about 2 hours of sleep and was just to darn tired to work out.


Nutrition
Calories 1,847
Fat 63 grams
Carbs 118 grams
Protein 206 grams
Click to expand...

Getting old is cruel. We forget the little tweaks and injuries' from the past because we healed from them quicker.
 
Good call on taking the day off. Your consistency isn't being questioned by anyone but you Sir!
 
SHORSE said:
Getting old is cruel. We forget the little tweaks and injuries' from the past because we healed from them quicker.
Click to expand...
I have a guy that works for me that 84 he keeps telling me it gets worst !!

MrKleen73 said:
Good call on taking the day off. Your consistency isn't being questioned by anyone but you Sir!
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I am tough on my self but I try to lead by example !! I tell my employee's they get the same amount of sick days I have and in 25 years that would me ONE !!
 
13 years in a factory - Never Called In Off
 
01/19/2023 Weight 178lbs

Pre-Workout; Merica Labz - Red, White & Boom - Orange - (2) SNS GlycerPump
300mg Carnitine
Sipping Rule 1 All 9 Aminos During workout

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

Machine Press 5 Sets 50lbs all 20 Reps
Side Laterals (1) 5X10 (2) 5X10 (3) 5X12 (4) 5X15 (5) 5X20

Machine Side Laterals (1) 0X15 (2) 2.5X15 (3) 5X10 (4) 5X10 (5) 6.25X8
Reverse Pec Deck (1) 70X10 (2) 70X12 (3) 70X15 (4) 70X16 (5) 70X18

Core
Hyperextensions


Nutrition
Calories 1,596
Fat 70 grams
Carbs 126 grams
Protein 185 grams

Notes: I ate a cookie :):( My grip on my left hand was just not working this morning it was all I could do to hang on to the 5lbs dumb bell, But I ad things work and got a great Pump Workout !!
 
MrKleen73 said:
Lucky man!
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My Mom never took a sick day in 38 years at work, so when she retired she got almost a year and a half off with pay before her retirement started.
 
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