A Day In The Life Of Rocket

LeanEngineer

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Rocket3015

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Day 75 Weight 184lbs

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

Today's Workout - Chest & Shoulders
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
Machine Chest Press - Drop Sets (1) 15-10-6 (2) 15-8-8 (3) 12-6-6 I Had a Really Good Chest Pump !!
Sid Lateral Raises 3 Sets, all 12 Reps

Life Fitness Ab Crunch

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,646
Fat 50g
Carbs 107g
Protein 187g

Notes:
 
akboom87

akboom87

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Still getting a good workout in!! That does put a damper on things though going in a hr earlier. Seems to be across the board no one can keep or find help, crazy.
 
Rocket3015

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Still getting a good workout in!! That does put a damper on things though going in a hr earlier. Seems to be across the board no one can keep or find help, crazy.
Why isn't unemployment zero ??
 
SHORSE

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Socialism, I mean Covid made a lot of people lazy.
We have like 7 positions open at my company. Then trying to keep the good ones are tough and expensive. Not to count 100 + years of experience between 3 guys about to retire in the next year or 2 !
 
Rocket3015

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Some guy was in at work this morning saying he could not find a job, I looked out the window, and told him I see 4 Help Wanted Signs from here !! No response !!
 
Rocket3015

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Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange


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


Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

Delts (2).jpg
 
Rocket3015

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Than you gentleman!
 
LeanEngineer

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Delts and abs are looking shredded for sure!
 
Rocket3015

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I really need to tighten up my mid section, that's were I carry most of my Body Fat !!
 
Rocket3015

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Day 77 Weight 184lbs

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

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


Dumb Bell Preacher Curl 5 Sets, all 15 Res
Body Weight Pull Ups 3 Sets, 6-8-10 Reps
Machine Pull Overs 6 Sets, 20-4 Reps, this exercise is good for my ego because I can use the whole stack!
Cable Curls 4 Sets, all 20 Reps

Life Fitness Ab Crunch

Due to staffing shortage, I had to be at work an hour early today. Last day for this !

Nutrition

Total Calories 2,064
Fat 87g
Carbs 133g
Protein 187g

Notes: I felt all day like I could just not get enough to eat ???
 
akboom87

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Nice work! It’s always fun when you are lifting ALL the weight!

Well for feeling like you where hungry all day you didn’t go to crazy on the calories!
 
Rocket3015

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Nice work! It’s always fun when you are lifting ALL the weight!

Well for feeling like you where hungry all day you didn’t go to crazy on the calories!
Just a little, I put a hurt'in on the Peanut Butter!
 
SkRaw85

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Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange


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


Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

View attachment 215457
Not a day over 41! Killing it rocket
 
LeanEngineer

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Just a little, I put a hurt'in on the Peanut Butter!
Peanut butter is my weakness for sure. I have to limit myself or i'll end up going through a jar a week if I don't. Goes too well with too many of my favorite meals.
 
Rocket3015

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Peanut butter is my weakness for sure. I have to limit myself or i'll end up going through a jar a week if I don't. Goes too well with too many of my favorite meals.
I know what you mean !!
 
Rocket3015

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Day 78 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1
(Watermelon Twist) with SNS Vasoforce XT
I got a 5 serving sample of the Vapor 1, I'm glad it not more, this is one of the worst tasting PWO's I have ever used.

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


Wesley Shrugs 3 Sets, 5-6 Reps (I just wasn't feeling these today ?)
BFS Neck Machine 5 Sets, 60-40 Reps
Dumb Bell Shrugs 3 Sets all 20 Reps
Grip Expander 3 Sets, 20, 21, 22 Reps

Nutrition

Total Calories
Fat
Carbs
Protein

Lost track of nutrition when the wife and I went out to eat with my youngest daughter and her husband. We went to a Pakistani Restaurant, this is the first time I have tried Pakistani food. It was one of the best meals I have ever had!!

Notes: I sent 2.5 hours push mowing in the afternoon, great productive cardio. I love being out doors. Tomorrow I have the same cardio planed !
 
Last edited:
LeanEngineer

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I sent 2.5 hours push mowing in the afternoon, great productive cardio. I love being out doors. Tomorrow I have the same cardio planed !
Kills two birds with one stone! Cardio + Yard Work!
 
SHORSE

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Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange


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


Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

View attachment 215457
Damn old man! I'm going to have to pick-up my game!
 
Rocket3015

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MrKleen73

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Looking awesome Rocket that test is agreeing with your traps!
 
Rocket3015

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Day 79 Weight 185lbs

Sunday a day off from everything !! Except about 5 hours of yard work !!
 
Rocket3015

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Day 80 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1
(Watermelon Twist) with SNS Vasoforce XT


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


Incline Curl Rest Pause 3 Sets, 15+5, 15+4, 15+4
Pressdowns 3 Sets, 20-12 Reps
Single Arm Preacher Curls 3 Sets, 15-8
Dumb Bell Kick Backs 3 Sets, 15-12 Reps
Rope Cable Hammer Curls 3 Sets, 20-12 Reps
Lying Tricep Extensions 3 Sets, 20-12 Reps

Life Fitness Ab Crunch Machine

Nutrition

Total Calories 1,487
Fat 47g
Carbs 69g
Protein 200g

Notes: I slept better last night than I have in a long time, I only got up once to pee (You youngster will understand someday) and slept in 45 minutes later than normal. Life Is Good !!
 
Last edited:
LeanEngineer

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Rocket3015

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Nice! If I want to do that I have to make it a point not to drink any water an hour or so before bed.
I make it a point to drink a lot of water, even before bed, I know I'm not to bright !!
 
SHORSE

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I always have to piss about 2hrs after I hit the sack. I drink a lot of water so I'm always pissing. I have noticed as I get older the flow is not as strong. went from a fire hose to a garden hose. LOL
 
Rocket3015

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Getting old is tuff !!
 
Rocket3015

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Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

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

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


Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
 
akboom87

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Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

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

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


Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
3lbs of pure muscle!!! You still running creatine? I remember you talking a while back about starting it back up.

Solid work Rocket!!
 
Rocket3015

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3lbs of pure muscle!!! You still running creatine? I remember you talking a while back about starting it back up.

Solid work Rocket!!
Yes, I did a 5 day load of 25 grams a day and I have been taking 10 grams every day since (even off days) after about 2 weeks I got my Bowel Movement back to normal.
 
LeanEngineer

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I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !
Nice! Well all fingers crossed and hopefully you can integrate them back into your regular workouts. I typically only get cramps in my upper forearms or abs. The upper forearms cramps are usually post bicep and/or back day.
 
Rocket3015

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Nice! Well all fingers crossed and hopefully you can integrate them back into your regular workouts. I typically only get cramps in my upper forearms or abs. The upper forearms cramps are usually post bicep and/or back day.
Yep, the forearm & ab cramps I can tolerate, the calf cramps aren't fun but I can live through them, the hamstring cramps, I can't imagine child birth hurts more (how would I know)
 
SHORSE

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Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

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

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


Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
That is a lot of pre and post prep just to keep your hammies from cramping! Aging can be cruel at times! :(

How those power tech squats working for you?
 
Rocket3015

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I bought the Powertech back about 20 years ago when I tore my quad. I have been using it ever since. It's a great alterative to squats when my lower back don't feel so good, plus I can go really deep.

Leg Side.jpg
 
Rocket3015

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Day 82 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1
(Watermelon Twist) with SNS Vasoforce XT

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

Machine Shoulder Press 5 Sets, 20-16 Reps
Pec Deck 3 Sets, 20-15 Reps
4X4 Incline Press 5 Sets, 20-10 Reps
Front Plate Raise 3 Sets, all 20 Reps

Life Fitness Ab Crunch


Nutrition


Total Calories 2,168
Fat 89g
Carbs 109g
Protein 243g

Notes: Just a great workout today !!
 
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LeanEngineer

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I bought the Powertech back about 20 years ago when I tore my quad. I have been using it ever since. It's a great alterative to squats when my lower back don't feel so good, plus I can go really deep.

View attachment 215699
I always get jealous of your old equipment that you snagged years ago! How much do you charge for a membership? ;)
 
Rocket3015

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I always get jealous of your old equipment that you snagged years ago! How much do you charge for a membership? ;)
I'm very selfish, I want it all to myself !!
 

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