A Day In The Life Of Rocket

[Rocket3015]

Final Day !

Day 31 Weight 180lbs - 13lbs
I'm not sure how I ended up with 31 days worth, I must have missed a Sunday somewhere along the line ?

Today's Workout - Legs

Leg Extensions 5 sets, 6-15 reps
Standing Leg Curls 5 sets, all 15 reps
Seated Calf Raises 3 set, all 15 reps
Leg Press 6 sets, all 20 reps
Leg Press Calf Raises 3 sets, all 15 reps

Foam Roll Legs & Back
Abs

Nutrition

Calories 1,725
Fat 58g
Carbs 96g
Protein 193g


Notes; I made it to my goal weight, thanks to the help of Vital Alchemy's Naturally Shredded it took to the last day but we were successful !! I will get my final review up this week end.

 

[Rocket3015]

Vital Alchemy's Naturally Shredded Final Review

Thank you to @musclemaker @LeanEngineer @Afi140 and the good folks at Strong Supplements & Vital Alchemy for trusting me to run this log.

Over the past 31 days I have been using Vital Alchemy's Naturally Shredded in an effort to lose some body fat and get leaner, in that time I have lost 13lbs of what I would say is mostly body fat. I believe I have maintained by muscle mass and shrunk my waist. I did keep my diet pretty clean and worked out most everyday during the log. I will say that Naturally Shredded is not a magic bullet, I worked very hard and watched my nutritional program closely. What Naturally Shredded did for me was gave me a good fat burner and apatite suppressant to aid with my hard work. The energy it provided helped fuel me through my work outs and the apatite suppressant help me pass by that box of donuts on the counter at work. It also provided me with a very nice sense of well being (euphoric). It you wish to be leaner and are willing to put in the work pick up a bottle of Vital Alchemy's Naturally Shredded from the folks at Strong Supplements and start working on that summer beach body!

After 31 days and a 13lbs lose

Thank you @jtmass

 

[Rocket3015]

Link to log if anyone would like to catch-up

Rocket is Getting Shredded with a little help from Vital Alchemy & Strong Supplements ! - AnabolicMinds.com

Happy New Year !!! Just like half of the world, I am looking to drop a few pounds and get leaner for 2022. Luckily I know people, the good folks at Strong Supplements have offered to give me a hand. They sent me a 30 day supply of Naturally Shredded by Vital Alchemy. I will be logging this...

anabolicminds.com

 

[Rocket3015]

Day 1 Weight 180lbs - Part Two

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

Today's Workout - Traps - Neck - Forearms (8am after breakfast)
Workouts are all done in my home gym

Trap Bar Shrugs 5 Sets (Increase Weight Each Set) all 20 Reps (Last set the reps kept getting shorter)
BFS Neck Machine 5 Sets (Increase Weight Each Set) 80-40 Reps
Triple Combo Wrist Curl 3 Sets, 30-45 Reps

Life Fitness Ab Crunch Machine

Nutrition
Went out to eat tonight to a new area restaurant for some Caribbean Food.

Calories 2,175
Fat 94g
Carbs 164g
Protein 166g


Notes; A few more calories than what I would like to consume but back at it Monday !

 

[Segansational]

That combo pre-WO should have been a nice one!

 

[Rocket3015]

That combo pre-WO should have been a nice one!

This was the first time using these together, I am looking forward to it on Monday (Chest & Tri's) & Tuesday (Back & Bi's) should make for a great workout!

 

[BOSSMAN]

That combo pre-WO should have been a nice one!

I was gonna say the same thing!!!

 

[Rocket3015]

I was gonna say the same thing!!!

Tuesday will be the true test, I will report back !

 

[Rocket3015]

Day 2 Weight 180lbs

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes Heart Rate 163 BPM - Hyperextensions, Foam Roll Legs & Lower Back
(Workouts are all done in my home gym)

Nutrition


Calories 1,930
Fat 75g
Carbs 147g
Protein 165g


Notes; I was thinking of upping my calories to about 2,000 per day to help my system reset after a month of lower calories. Anyone have any thoughts on this ?

 

[jtmass]

Day 2 Weight 180lbs

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes Heart Rate 163 BPM - Hyperextensions, Foam Roll Legs & Lower Back
(Workouts are all done in my home gym)

Nutrition


Calories 1,930
Fat 75g
Carbs 147g
Protein 165g


Notes; I was thinking of upping my calories to about 2,000 per day to help my system reset after a month of lower calories. Anyone have any thoughts on this ?

Your calories have been around 1600-1900 during the cut, no? If you’re going to add calories, my only suggestion would be do that in your protein and just a bit on fats.

 

[Rocket3015]

Your calories have been around 1600-1900 during the cut, no? If you’re going to add calories, my only suggestion would be do that in your protein and just a bit on fats.

Thanks, that is what I was thinking.

 

[LeanEngineer]

Your calories have been around 1600-1900 during the cut, no? If you’re going to add calories, my only suggestion would be do that in your protein and just a bit on fats.

Agreed 100% here. More protein = Happy Eater

 

[jtmass]

Thanks, that is what I was thinking.

Let’s kick start it then.

 

[Rocket3015]

Let’s kick start it then.

I am on it !!

 

[Rocket3015]

Day 3 Weight 182lbs - + 2lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT
This was a Great Pre-Workout Stack !!

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

Pec Deck 4 Sets, 20-15 Reps
Rope Pushdowns 5 Sets, 20-10 Reps
4X4 Incline Bench 6 Sets, 50-5 Reps
Lying Tricep Extensions 5 Sets, 15-4 Reps (Almost Got Stuck On The Last One)

Life Fitness Ab Crunch

Nutrition

Calories 1,593
Fat 37g
Carbs 91g
Protein 207g


Notes; I didn't get it up to 2000 calories but I did get over 200 grams of protein. Tomorrow is another day !!

 

[akboom87]

Sounds like a good time!!

 

[jtmass]

Can you incorporate 15-20mins of walking a day? May help you remain tighter with the increase in calories.

 

[Rocket3015]

Can you incorporate 15-20mins of walking a day? May help you remain tighter with the increase in calories.

I'm sure I could, but I'm not sure I want to take the time away from other things, my time is pretty tight.

 

[LeanEngineer]

I'm sure I could, but I'm not sure I want to take the time away from other things, my time is pretty tight.

You can just add up all your naturally walking throughout the day and that's probably about 15-20 minutes or more.

 

[Rocket3015]

You can just add up all your naturally walking throughout the day and that's probably about 15-20 minutes or more.

It is way more than that !! About 12,000 steps a day

 

[Rocket3015]

Day 4 Weight 181lbs - + 1lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

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

Pull Ups Body Weight 3 Sets. 6,8,12 Reps
Seated Curl 5 Sets, 20-8 Reps
Machine Pullovers 7 Sets 20-5 Reps Last set was a back off set
Single Arm Machine Preacher Curls 5 Sets, 15-6 Reps

Hyperextensions - Lower Back

Nutrition

Calories 1,736
Fat 42g
Carbs 123g
Protein 208g


Notes; It was just a Great Day !!

 

[LeanEngineer]

It is way more than that !! About 12,000 steps a day

I'd say you're good on cardio then!

 

[Rocket3015]

I'd say you're good on cardio then!

I hope so

 

[Rocket3015]

Day 5 Weight 180lbs

Pre-Workout; OG Radiate

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

Treadmill 35 Minutes Heart Rate 153 BPM
Lower Abs
Foam Roll Legs & Lower Back


Nutrition


Calories 2,148
Fat 91g
Carbs 113g
Protein 206g


Notes; Calories over 2,000 protein over 200, it's a good day !

 

[LeanEngineer]

Calories over 2,000 protein over 200, it's a good day !

I'll just call you Mr. 2000 I guess

 

[Rocket3015]

Day 6 Weight 181lbs - + 1lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

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

Machine Press 5 Sets, all 20 Reps - Left Shoulder was really hurting today ???
Pull Your Pants Up - Rear Delts 5 Sets, all 15 Reps
Side Lateral Raises 3 Sets, 20-15 Reps
Face Pulls 5 Sets, all 20 Reps
Front Plate Raises 4 Sets, 20-10 Reps

Planks (No Fun)

Nutrition

Calories 1,520
Fat 35g
Carbs 76g
Protein 210g


Notes; I'm not sure why my left shoulder hurt so much this morning, but it did put a damper on the weight and reps.

 

[Hyde]

Stinks when you can’t train without pain! Hope it relaxes some for you.

 

[Rocket3015]

Stinks when you can’t train without pain! Hope it relaxes some for you.

Me too !!

 

[SHORSE]

How you liking the pant pull-ups ?

 

[Rocket3015]

How you liking the pant pull-ups ?

Yesterday was the first I did them, I think they are going to work out well. It's a bid of an odd move to get used to.

 

[SHORSE]

Yesterday was the first I did them, I think they are going to work out well. It's a bid of an odd move to get used to.

They are different. the key is to lean forward a bit and hit the rear delts and not the traps. I got good growth out of them.

 

[Rocket3015]

Day 7 Weight 182lbs - + 2lbs

Pre-Workout; OG Victous Labs Juice Daddy
On leg day I don't take the Vasoforce XT, the pump in my hamstrings gets painful.

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

Smith Squats 6 Sets, all 20 Reps
Standing Calf Raises 3 Sets, all 15 Reps
Seated Calf Raises 3 Sets, all 15 Reps
Standing Leg Curls 5 Sets, all 15 reps
Leg Extensions 5 Sets, 5-15 Reps

Foam Roll Legs & Back
Life Fitness Ab Crunch 100 Reps

This was a great leg workout I was spent afterwards but felt great. I would really like to build a bigger butt (mine is flat) so if anyone has ant good ideas, I'm all ears !

Nutrition

Calories 2,055
Fat 66g
Carbs 192g
Protein 170g


Notes; I was scheduled to donate blood in the afternoon so I ate an extra meal about an hour before my appointment, I also doubled my daily water intake. The donation went well, I had a snack right after and a meal when I got home. I was very tired and went to bed at 7:30pm and slept for 9.5 hours. I feel great this morning and am ready to hit the gym.

 

[Rocket3015]

They are different. the key is to lean forward a bit and hit the rear delts and not the traps. I got good growth out of them.

I must admit, I did feel them in my traps the next day ...

 

[Hyde]

#1 tip is going deep as possible on squats of any variety (smith, barbell, hack). Glutes are the main movers out of the hole when below parallel - this also keeps some load off your back inevitably.

Lunges/split squats are always tried and true glute & thigh builders.

I have never given them fair play, but my wife’s old strongman coach had a fetish for high volume, several-time per week hip thrusters vs only band tension. He would choke several bands between the legs of a rack and do multiple sets of 20-30 driving his hips through & squeezing his butt cheeks every rep. He did have big awesome glutes, but he could also rep 800lb trapbar deadlifts - so I don’t know if it was chicken or egg in that scenario

Chris Duffin would kind of do this, he would choke a band to the rack and stand inside it facing away from the rack, band around hips. Then he would do extremely light RDLs (185 or so for him, a 900lb deadlifter) but as soon as the bar passes knee caps you reverse, violently driving with glutes to lock out against the band. 20-30 reps. Banded Dimmel Deadlifts, they are called.

 

[Rocket3015]

#1 tip is going deep as possible on squats of any variety (smith, barbell, hack). Glutes are the main movers out of the hole when below parallel - this also keeps some load off your back inevitably.

Lunges/split squats are always tried and true glute & thigh builders.

I have never given them fair play, but my wife’s old strongman coach had a fetish for high volume, several-time per week hip thrusters vs only band tension. He would choke several bands between the legs of a rack and do multiple sets of 20-30 driving his hips through & squeezing his butt cheeks every rep. He did have big awesome glutes, but he could also rep 800lb trapbar deadlifts - so I don’t know if it was chicken or egg in that scenario

Chris Duffin would kind of do this, he would choke a band to the rack and stand inside it facing away from the rack, band around hips. Then he would do extremely light RDLs (185 or so for him, a 900lb deadlifter) but as soon as the bar passes knee caps you reverse, violently driving with glutes to lock out against the band. 20-30 reps. Banded Dimmel Deadlifts, they are called.

Squating for the last 30 years has not done it so I need to try something ?

 

[Hyde]

Squating for the last 30 years has not done it so I need to try something ?

That’s what the other lifts I mentioned were for

 

[LeanEngineer]

slept for 9.5 hours

I don't think i've been able to say this phrase in years but whenever you can get 9.5 hours of sleep the mood and energy levels are amazing the next day!

 

[Rocket3015]

That’s what the other lifts I mentioned were for

I may have to give the Hip Thrusters a try ??

I don't think i've been able to say this phrase in years but whenever you can get 9.5 hours of sleep the mood and energy levels are amazing the next day!

I did feel great the next day !!

 

[Rocket3015]

Day 8 Weight 181lbs - + 1lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

Today's Workout - Traps, Neck & Forearms
Workouts are all done in my home gym

Shrugs 5 Sets, 20-40 Reps - I took it easy today on the weight I did not want to aggravate my shoulder.
Neck BFS Neck Machine 5 Sets, 80-48 Reps
Combo Wrist Curl 3 Sets, 20-30 Reps
Reverse Curls 3 Sets, 20-12 Reps

Hyperextensions - Lower Back

Nutrition

Calories 3,250
Fat 175g
Carbs 246g
Protein 175g


Notes; I'm going to call this a cheat day, went out for Italian Food with the wife for Valentines Day, and man was it good !!

 

[Rocket3015]

Day 9 Weight 182lbs + 2

Pre-Workout; OG Radiate

Today's Workout - Afternoon Cardio

Treadmill 45 Minutes Heart Rate 182 BPM
(Workouts are all done in my home gym)

Nutrition


Calories 1,494
Fat 66g
Carbs 220g
Protein 94g


Notes; Missed the mark on protein today, but I will get everything back on track tomorrow.

 

[akboom87]

Fine looking workouts! That neck machine sounds killer, I think I seen it on one of your posts maybe even this one.

 

[Rocket3015]

Fine looking workouts! That neck machine sounds killer, I think I seen it on one of your posts maybe even this one.

It is painful but productive !!

 

[Rocket3015]

Day 10 Weight 182lbs - + 2lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

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

Cable Cross Overs 5 Sets, 20-16 Reps
Tricep Pressdowns 5 Sets, 20-12 Reps
Incline Bench 5 Sets, 20-10 Reps
Close Grip Bench 5 Sets, 20-8 Reps

Life Fitness An Crunch Machine

Nutrition

Calories 1,871
Fat 49g
Carbs 159g
Protein 189g


Notes; I was trying not to aggravate my shoulder, so weights were light and my grip was narrower than usually. My shoulder felt pretty good after the workout so I believe, mission accomplished! I was doing real good with my diet today until someone brought us all Frosties from Wendy's

 

[LeanEngineer]

It is painful but productive !!

View attachment 212731

I always get jealous of all your neat equipment in your home gym!

 

[Rocket3015]

I always get jealous of all your neat equipment in your home gym!

Thank you! I have been building it for almost 40 years now, I just wish I had more room.

 

[Rocket3015]

Day 11 Weight 182lbs - + 2lbs

Pre-Workout; OG Victous Labs Juice Daddy + SNS Vasoforce XT

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

Chin Up Body Weight 3 Sets, 6,8,&10 Reps
Incline DB Curl 3 Sets, 20-10 Reps
Machine Row 5 Sets, 20-8 Reps
Straight Bar Curl 5 Sets, 12-8 Reps
Stiff Arm Pull Downs 3 Sets, 20-15 Reps
Concentration Curls 3 Sets, 10-8 Reps

Hyperextensions - Lower Back

Nutrition

Calories 1,526
Fat 42g
Carbs 77g
Protein 199g


Notes; My lat's felt pumped all morning, it was very uncomfortable !

 

[LeanEngineer]

Thank you! I have been building it for almost 40 years now, I just wish I had more room.

That's always the issue for me to I need a big pull barn for my gym!

 

[Rocket3015]

That's always the issue for me to I need a big pull barn for my gym!

That would be ideal !!

 

[Rocket3015]

Day 12 Weight 182lbs +2

Pre-Workout; OG Radiate

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

Treadmill 35 Minutes Heart Rate 182 BPM

Foam Roll Legs & Lower Back
Abs & Obliques


Nutrition


Calories 1,526
Fat 50g
Carbs 83g
Protein 175g


Notes; I took a GDA before my Stromboli I had for diner, might help ????

 

[Hyde]

Stromboli is the bomb! Haven’t had any in years. There was a place in Colorado I would always hit when we were sent there for work.