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A Day In The Life Of Rocket

Day 36 Weight 182lbs

Pre-Workout; Myotrend - MyoPre

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

Machine Press 3 Sets, 20 Reps
Barbell Shrugs 3 Sets, 20-15 Reps
Pull Your Pants Up 3 Sets, 20 Reps
BFS Neck Machine 3 Sets, 80-40 Reps

Nutrition

Total Calories 2,143
Fat 69g
Carbs 251g
Protein 132g


Notes: Todays work out was total crap, I felt terrible and just quit right in the middle. I don't know why but I was dragging butt all day. Today is the last day of birthday calibrations with a birthday party for my Grand Daughter at her moms house. I am looking forward to Monday and getting my nutrition and training back on track !!
 
It sucks those days when it’s just not clicking! Getting myself together to go hit the gym this morning myself!!

I don’t get up that early on the weekends though
 
Day 37 Weight 182lbs

No workout today, I spent the day with the grand kids

Notes:
 
Rocket3015 said:
I am looking forward to Monday and getting my nutrition and training back on track !!
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I know how you feel. Every time I go on vacation and eat like crap it makes me realize how much I enjoy just being on my normal nutrition and training schedule for the overall energy and good feeling mood. I guess we need those vacations or cheat meals to realize this though :)
 
Rocket3015 said:
It's was, she gave me what was left (about half) to take home after dinner, between the wife and I it is GONE !! (mostly me)
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Yeah, once I get started on something that good, I can get on a roll too. Ain't wasting something truly amazing!
 
Day 38 Weight 185lbs

Pre-Workout; Myotrend - MyoPre

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

Alternating Dumb Bell Curls 3 Drop Sets
EZ Curl 3 Sets of 21's
Rope Press Downs 5 Sets, 20-10 Reps
Single Cable Curl 5 Sets, 20-18 Reps
Over Head Dumb Bell Tri Extensions 3 Sets. 20-15 Reps

Life Fitness Ab Crunch

Nutrition

Total Calories 1,781
Fat 55g
Carbs 139g
Protein 176g


Notes: The 2 week food fest is over, time to get back on track and back down in the 170's. I started a new training program today focused on Bicep growth. Bi's are my weakest body part so I will see if I can grow them a bit!
 
Day 39 Weight 184lbs

Pre-Workout; Myotrend - MyoPre

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

Leg Extensions 3 Sets, 15 Reps each
Standing Leg Curls 5 Sets, 15 Reps Each
Standing Calf Raise 3 Sets, 15 Reps Each
Smith Machine Squat 5 Sets, 20 Reps each ATG
Seated Calf 3 Sets, 15 Reps each

Hyperextensions - Lower Back
Foam Roll Legs & Back

Nutrition

Total Calories 1,648
Fat 60g
Carbs 124g
Protein 161g


Notes: Good workout this morning and a very nice day !! Life Is Good!
 
Day 40 Weight 184lbs

Pre-Workout; Myotrend - MyoPre

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

Pec Deck 3 Sets, all 20 reps
Machine Shoulder Press 5 Sets, 20-10 Reps
4X4 Incline Press 5 Sets, 20-8 Reps
Side Lateral Raises 4 Sets. 20-12 Reps

Nutrition

Total Calories 1,818
Fat 58g
Carbs 161g
Protein 158g


Notes: I got a really good pump in my chest today, on the incline bench I really pushed and squeezed my pec's on each rep.
 
I need to start hitting incline barbell bench more often than I currently do. Most of the time I just do dumbbell incline followed by dumbbell incline bench to work the upper chest.
 
LeanEngineer said:
I need to start hitting incline barbell bench more often than I currently do. Most of the time I just do dumbbell incline followed by dumbbell incline bench to work the upper chest.
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I have a pretty big Rib Cage but my Pec are not big at all
 
Day 41 Weight 185lbs

Pre-Workout; OG Radiate

Today's Workout - Fasted Cardio

Treadmill 36 Minutes - Heart Rate 138BPM

Grip Work While On Treadmill
Obliques
Lower Back
Foam Roll Legs & Back

Nutrition

Calories 1,561
Fat 58g
Carbs 90g
Protein 175g


Notes; Nutrition on point today, I need to get my weight back down
 
It's a great exercise you can do most anytime, I know people that keep one in their car and use it driving.
 
Day 42 Weight 185lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

This is my second Bicep workout for the week, following my new routine

EZ Curl 5 Sets, 20-6 Reps
Machine Pull Overs 5 Sets, 20-8 Reps - Hey they worked for Dorian Yates
Incline Hammer Curls 5 Sets, 20-12 Reps - I don't think I have ever done these before
Reverse Grip Pull Downs 5 Sets, 20-6 Reps

Life Fitness Ab Crunch

Nutrition

Total Calories 1,536
Fat 53g
Carbs 109g
Protein 150g


Notes: I am up about 6 pounds over my low weight of about 2 weeks ago, however my waist is about the same (Belt is just a little tighter Same Hole) but yesterday in the mirror I really liked what I saw, my muscle looked big and full and I can still see my abs. I had that Alpha Feeling! Might be the extra weight (water) or the Blitz3D ?? Who cares I like it !!
 
Rocket3015 said:
had that Alpha Feeling
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Nice! Love that feeling after a good workout. When I'm eatting clean, getting in good workouts, and liking what I see in the mirror it's a good combination for the alpha feeling :)
 
Day 43 Weight 184lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

Today's Workout - Traps - Neck - Grip
Workouts are all done in my home gym

@WesleyInman Shrugs 5 Sets, 5-6 Reps - I did these with dumb bells and started out pretty light (20lbs) the hold timer is what was the hardest for me. I will keep working my way up in both weight and hold time!
BFS Neck Machine 5 Sets, 60-40 Reps
Grip Expander 3 Sets, 12-15 Reps

Lower Back - Hyperextensions

Nutrition

Total Calories 2,032
Fat 73g
Carbs 113g
Protein 219g


Notes: I am really liking the Blitz 3D pre-workout. Went out to eat with friends and family last night, Southern Curry, Chicken !!
 
Rocket3015 said:
Day 43 Weight 184lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

Today's Workout - Traps - Neck - Grip
Workouts are all done in my home gym

@WesleyInman Shrugs 5 Sets, 5-6 Reps - I did these with dumb bells and started out pretty light (20lbs) the hold timer is what was the hardest for me. I will keep working my way up in both weight and hold time!
BFS Neck Machine 5 Sets, 60-40 Reps
Grip Expander 3 Sets, 12-15 Reps

Lower Back - Hyperextensions

Nutrition

Total Calories 2,032
Fat 73g
Carbs 113g
Protein 219g


Notes: I am really liking the Blitz 3D pre-workout. Went out to eat with friends and family last night, Southern Curry, Chicken !!
Click to expand...

Been trying those shrugs myself, after seeing his video!
 
Day 44 Weight 185lbs

Sunday and a day off, I did a little lawn work, some painting, watch a little NASCAR, took a nap, just a very much needed rest day. Back at it on Monday !!
 
Day 45 Weight 185lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Alternating Dumb Bell Curls, 2 Triple Drop Sets
Curls 3 Sets of 21's
Machine Dips 5 Sets, 20-8 Reps
Single Arm Cable Curl 5 Sets, 20-10 Reps
Tricep Press Downs 3 Sets, 20-10 Reps

Life Fitness Ab Crunch Machine

Nutrition

Total Calories 1,549
Fat 51g
Carbs 117g
Protein 155g


Notes: Good workout today, diet on point, Life Is Good!!
 
Nice workout after a good rest up Sunday! Are you doing those shrugs just once a week? I’m going to start running them 3 times a week at the end of workout to try and add some mass to the traps.
 
akboom87 said:
Nice workout after a good rest up Sunday! Are you doing those shrugs just once a week? I’m going to start running them 3 times a week at the end of workout to try and add some mass to the traps.
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Yes, once a week, right now the only thing I train twice a week is biceps
 
Rocket3015 said:
Yes, once a week, right now the only thing I train twice a week is biceps
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I'm the same but I do chest twice a week rather than biceps. Mainly cause I like training chest the most.
 
LeanEngineer said:
I'm the same but I do chest twice a week rather than biceps. Mainly cause I like training chest the most.
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I believe my biceps are my weakest / smallest muscle, they need to grow
 
Day 46 Weight 185lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Leg Extensions 5 Sets, 6-15 Reps
Standing Calf Raise 3 Sets, all 15 Reps
Standing Leg Curls 5 Sets, all 15 Reps
Seated Calf Raise 3 Sets, 15-20 Reps
Power Tech Squat 5 Sets, all 20 Reps - Final Set 225lbs X 20 - Felt Good !!

Lower Back - Hyperextensions
Foam Roll Legs & Back

Nutrition

Total Calories 1,857
Fat 82g
Carbs 111g
Protein 165g


Notes: My knee's were feeling pretty good this morning, so I had a great workout !!
 
Last edited:
Killing it in here as usual!
 
Day 47 Weight 185lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Pec Deck 3 Sets, all 20 Reps
Bent Over Rear Lateral Raises 5 Sets, 20-15 Reps
4X4 Incline Bench 6 Sets, 20-3 Reps (Heaviest I've Gone In A While)
Face Pulls 5 Sets, all 20 Reps

Life Fitness Ab Crunch

Nutrition

Total Calories 2,777
Fat 91g
Carbs 250g
Protein 236g


Notes: The wife made Home Made Chili and Corn Bread, I may have gotten a little carried a way !!
 
Rocket3015 said:
Day 36 Weight 182lbs

Pre-Workout; Myotrend - MyoPre

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

Machine Press 3 Sets, 20 Reps
Barbell Shrugs 3 Sets, 20-15 Reps
Pull Your Pants Up 3 Sets, 20 Reps
BFS Neck Machine 3 Sets, 80-40 Reps

Nutrition

Total Calories 2,143
Fat 69g
Carbs 251g
Protein 132g


Notes: Todays work out was total crap, I felt terrible and just quit right in the middle. I don't know why but I was dragging butt all day. Today is the last day of birthday calibrations with a birthday party for my Grand Daughter at her moms house. I am looking forward to Monday and getting my nutrition and training back on track !!
Click to expand...
Pull your pants up? You mean neutral grip deadlift? Just curious, not heard that one..
 
Day 48 Weight 185lbs

Pre-Workout; OG Radiate

Today's Workout - Fasted Cardio

Treadmill 36 Minutes - Heart Rate 151BPM

Grip Work While On Treadmill
Obliques
Lower Back
Foam Roll Legs & Back

Nutrition

Calories 1,421
Fat 64g
Carbs 74g
Protein 140g


Notes; I need to get under 180lbs !
 
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