A Day In The Life Of Rocket

[akboom87]

Nice work!! That grilled salmon and veggies sounds delicious!

 

[Rocket3015]

Nice work!! That grilled salmon and veggies sounds delicious!

It was very good!! I had the left over Salmon Sunday morning in an omelet.

 

[LeanEngineer]

I had the left over Salmon Sunday morning in an omelet.

Now that sounds tasty! Breakfast is definitely my favorite meal. I think I just like eggs to be honest.

 

[Rocket3015]

Now that sounds tasty! Breakfast is definitely my favorite meal. I think I just like eggs to be honest.

It was very good and you can't have an omelet without cheese !!

 

[Rocket3015]

05/23/22 Weight 186lbs

Pre-Workout; Pro Supps -Mr. Hyde Icon - Mango Citrus Warfare

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

Superset
Pec Deck 5 Sets, all 20 Reps
Reverse Grip Tricep Pressdowns 5 Sets, 20-16 Reps

Swiss Bar Flat Bench 3 Sets, 20-15 Reps
Lying Tricep Extensions 5 Sets, 20-6 Reps
Decline Bench 2 Sets, 10 & 8 Reps

Decline Sit Ups Holding a Plate With A Twist At The Top, Hit Failure, Stop Twist, Failure Drop Plate, Go To Failure Again!
I figured I had the decline set up might as well do these!

Nutrition

Calories 1,485
Fat 42g
Carbs 69g
Protein 168g

Notes; Some of you ask me about the Spartan Dippin Dots Banana Split Protein, I give it an 8.5 the smell is heavenly, it taste very good but does have a slight after taste, but I would and will buy it again !!

 

[LeanEngineer]

How often do you switch up pre workouts? I know you’ve been using the Mr Hyde Citrus Mango one for a while now?

 

[Rocket3015]

How often do you switch up pre workouts? I know you’ve been using the Mr Hyde Citrus Mango one for a while now?

I will use a tub till it's gone. I use Radiate for fasted cardio. My Mr. Hyde is almost gone ! Up next is either one from SNS or @ZOO Vicious Labs ???

 

[ZOO]

I will use a tub till it's gone. I use Radiate for fasted cardio. My Mr. Hyde is almost gone ! Up next is either one from SNS or @ZOO Vicious Labs ???

Haha definitely got some good options between the two XD

 

[Rocket3015]

Haha definitely got some good options between the two XD

Which would you choose ??

 

[ZOO]

Which would you choose ??

I am incredibly biased XD hahaha

 

[Rocket3015]

05/24/22 Weight 186lbs

Pre-Workout; Pro Supps -Mr. Hyde Icon - Mango Citrus Warfare

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

Body Weight Pull Ups 3 Sets, 8,10 & 12 Reps
EZ Curl 8 Sets, 20-5 Reps with a 20 Rep Pump Set at the End
Machine Pull Overs 5 Sets, 20-10 Reps
Incline Curls 3 Sets, 15-5 Reps
T-Bar Rows 3 Sets, 15-10 Reps

I was beat !!

Nutrition

Calories 1,592
Fat 54g
Carbs 92g
Protein 183g

Notes; My workouts last about an hour and I don't have much room for more as I need to be at work on time. So my usually work out last about 16 sets plus core, and on a good day I can get 20, today I somehow got 22 squeezed in and by the end I was beat. But it felt so good !! (May have been the L-Carnitine)

 

[MrKleen73]

Good stuff in here !

 

[Rocket3015]

Good stuff in here !

Thank you!

 

[SHORSE]

12 pull-ups, overhand or under hand?

 

[Rocket3015]

Over Hand.

 

[SHORSE]

Over Hand.

That's impressive brother!

 

[Rocket3015]

That's impressive brother!

A few years back I did three sets of 15 at 175lbs, I'm trying to get back to both those numbers!!

 

[Rocket3015]

Day 05/25/2022 Weight 184lbs

Pre-Workout; Radiate OG Orange

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

Treadmill 35 Minutes - Heart Rate 152 BPM
Forearms
Side Planks
Obliques
Ab Twist
Foam Roll Back and Legs
Lower Abs


Nutrition

Total Calories 1,666
Fat 55g
Carbs 95g
Protein 196g

Notes: Good cardio this morning, nutrition on point, it's a good day. The wife made something a little different (to us) tonight for diner, it's called a Sheet Bake, with Chicken Breast, Carrots, Onions, Potatoes, Green Peppers, Mushrooms and Green Beans with some garlic. It was Fantastic !!

 

[LeanEngineer]

Day 05/25/2022 Weight 184lbs

Pre-Workout; Radiate OG Orange

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

Treadmill 35 Minutes - Heart Rate 152 BPM
Forearms
Side Planks
Obliques
Ab Twist
Foam Roll Back and Legs
Lower Abs


Nutrition

Total Calories 1,666
Fat 55g
Carbs 95g
Protein 196g

Notes: Good cardio this morning, nutrition on point, it's a good day. The wife made something a little different (to us) tonight for diner, it's called a Sheet Bake, with Chicken Breast, Carrots, Onions, Potatoes, Green Peppers, Mushrooms and Green Beans with some garlic. It was Fantastic !!

View attachment 216826

Now that looks healthy and tasty! Sign me up for that hello fresh meal

 

[Rocket3015]

Now that looks healthy and tasty! Sign me up for that hello fresh meal

She couldn't believe that I like it so much, very flavorful and very heathy, I can't wait till she makes it again !!

 

[Hyde]

She couldn't believe that I like it so much, very flavorful and very heathy, I can't wait till she makes it again !!

That’s some good sheet right there!

 

[Rocket3015]

That’s some good sheet right there!

Yes it is !! It's funny you say that, I told her it was some good tasting sheet !!

 

[MrKleen73]

Looks like an awesome meal, temp and cook time on that? I am going to be prepping a lot of meals coming up real soon and that looks like an ideal way to get some of them together.

 

[Rocket3015]

Looks like an awesome meal, temp and cook time on that? I am going to be prepping a lot of meals coming up real soon and that looks like an ideal way to get some of them together.

I will asked the wife.

 

[Rocket3015]

05/26/22 Weight 183lbs

Pre-Workout; Pro Supps -Mr. Hyde Icon - Mango Citrus Warfare

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

Bent Over Rear Lateral Raises 5 Sets, all 20 Reps
Seated Smith Machine Shoulder Front Presses 7 Sets, 20-6 Reps
Uprite Rows 5 Sets, 12-8 Reps, I haven't done these in a long time.
Side Lateral Raises 3 Sets all 15 reps
Front Plate Raises 2 Sets of 20

Hyperextensions - Lower Back

Nutrition

Calories 1,912
Fat 70g
Carbs 131g
Protein 188g

Broke Down and had a piece of Pizza at Lunch.

Notes; Tried to mix the order of movements up today and also did a few I have not done in a while !

 

[Rocket3015]

Looks like an awesome meal, temp and cook time on that? I am going to be prepping a lot of meals coming up real soon and that looks like an ideal way to get some of them together.

@MrKleen73 - 35 minutes at 425 deg.

 

[MrKleen73]

@MrKleen73 - 35 minutes at 425 deg.

Thanks @Rocket3015

 

[LeanEngineer]

Tried to mix the order of movements up today and also did a few I have not done in a while !

Nice! Always good to mix it up and confuse the body!

 

[Rocket3015]

Nice! Always good to mix it up and confuse the body!

I don't do this enough !

 

[Rocket3015]

05/27/22 Weight 182lbs

Pre-Workout; Pro Supps -Mr. Hyde Icon - Mango Citrus Warfare
Last Serving Of This - On to something new tomorrow

Today's Workout - Legs
Workouts are all done in my home gym
All Sets Are Supersets or Tri-Sets

Standing Leg Curl 5 Sets, 15-20 Reps
Seated Calf Raises 3 Sets, 16-20 Reps
Leg Extensions 3 Sets, 16-18 Reps
Squat 5 Sets, 10-12 Reps
Standing Calf Raises 3 Sets, 15-20 Reps

Foam Roll Legs and Back
Life Fitness Ab Crunch

Nutrition

Calories 1,729
Fat 54g
Carbs 95g
Protein 206g

This is about as perfect as a day of nutrition can get for me, I like to keep fat 50 or under, carbs under 100 and protein around the 200 mark. Now just to stay on track (or close to it for the long weekend)

Notes; This is the first time I have done free weight bar bell squats in quite awhile, and they felt pretty good!

Abs are getting tighter as I get a bit leaner, but I really don't think I will ever been as lean as I would like.

 

[Rocket3015]

Just got done eating my preworkout meal. Banana Split Protein, Oats and a scoop of Peanut Butter............ YUM !!

 

[MrKleen73]

Looking awesome, you are getting leaner at the same weight, that is recomp. It is a wonderful thing, but it is a slower process than just cutting up. You will get as lean as you want as long as you don't decide not too.

If I remember correctly you look better than you did at 185 on your way down to 175 last time. Just stick with it young man and you will get there. If it helps any, you are motivating the hell out of me to keep going while everything is hurting.

 

[Hyde]

Rocket, this is random, but what injuries have you had from lifting over the years, and what would you do differently then if you could go back and try to prevent them?

 

[Rocket3015]

Looking awesome, you are getting leaner at the same weight, that is recomp. It is a wonderful thing, but it is a slower process than just cutting up. You will get as lean as you want as long as you don't decide not too.

If I remember correctly you look better than you did at 185 on your way down to 175 last time. Just stick with it young man and you will get there. If it helps any, you are motivating the hell out of me to keep going while everything is hurting.

Glad I can be some motovation!

Rocket, this is random, but what injuries have you had from lifting over the years, and what would you do differently then if you could go back and try to prevent them?

I screwed my shoulders up and I blame heavy behind the neck presses , so I would not do them

A torn bicep and quad muscle, that's about it. I blame heavy squats on my bad knees but I'm pretty sure it hereditary, my Mom and sister have had knee replacements.

I'm not to sure I would change a whole lot. Looking back I should have done a few cycles in my younger days.

 

[LeanEngineer]

I screwed my shoulders up and I blame heavy behind the neck presses , so I would not do them
A torn bicep and quad muscle, that's about it. I blame heavy squats on my bad knees but I'm pretty sure it hereditary, my Mom and sister have had knee replacements.
I'm not to sure I would change a whole lot. Looking back I should have done a few cycles in my younger days.

I know squat, deadlift, and bench are staples but those three barbell movements are where my injuries have come from over the past years. With so many machines out there if you go to a commercial gym you can get the job done with machines and have lower injury risk. I still squat and bench with barbell but over time it's something i'm probably going to integrate out of my workouts as I age.

 

[Rocket3015]

I know squat, deadlift, and bench are staples but those three barbell movements are where my injuries have come from over the past years. With so many machines out there if you go to a commercial gym you can get the job done with machines and have lower injury risk. I still squat and bench with barbell but over time it's something i'm probably going to integrate out of my workouts as I age.

I agree completely, but I love to squat, there is just something about that weight across your shoulders and being able to concur it !!

 

[Rocket3015]

05/28/22 Weight 181lbs

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
Some of @ZOO 's Best Work


Today's Workout - Traps - Neck - Bi's & Forearms

Trap Bar Shrugs 5 Sets, all 20 Reps
BFS Neck Machine 5 Sets, 80-40 Reps
Machine Preacher Hammer Curls 3 Sets, 20-15 Reps
Grip Expander 3 Sets all 20 Reps

Planks

Did about 3 hours of push mowing and washed my truck, I think I burnt the extra calories I consumed.

Nutrition

Calories 2,404
Fat 80g
Carbs 195g
Protein 226g


Notes; I did 200mg of L-Carinite all 6 training days this week and I think Hyde is correct it builds up in the system and continues (to a point) to work better. Question @Hyde should I use it 7 days a week ? Just a shout our to @ZOO and Visious Labs this pre-work out kick butt with both energy and pump !!

View attachment 216982

 

[Rocket3015]

05/29/22 Weight 181lbs

Sunday - No Work - Out No Nutrition Tracking - 3 Hours of lawn work, followed by 5 hours of eating around the pool !!

Back to it tomorrow !

 

[ZOO]

Yeah yeah yeah! I’m buzzing off just the half scoop lol. Do you take the full thing?

Oh, ya. I’m loving the injectable carnitine. Thankfully AA got me my order. I’ve been running 400 daily for the most part. I hit 800 for a brief period at the start of it and might do it from time to time for fun XD

 

[Rocket3015]

Yeah yeah yeah! I’m buzzing off just the half scoop lol. Do you take the full thing?

Oh, ya. I’m loving the injectable carnitine. Thankfully AA got me my order. I’ve been running 400 daily for the most part. I hit 800 for a brief period at the start of it and might do it from time to time for fun XD

Full Scoop of each, Go Big or Go Home !!

I have been doing L-Caritine 200mg daily for the last week, I believe @Hyde is doing 400mg I may give that a try but 200 is working fine for me right now!

 

[Rocket3015]

I have been trying to change up my training a bit lately, I saw this split in Muscular Development and thought I haven't done a twice a week split in a long time so I think this is my program for the next 4-8 weeks. Thoughts anyone ?

 

[ZOO]

I have been trying to change up my training a bit lately, I saw this split in Muscular Development and thought I haven't done a twice a week split in a long time so I think this is my program for the next 4-8 weeks. Thoughts anyone ?

View attachment 217019

**** I say mix it up and try it out. Couldn’t hurt any and may make it more fun for a bit.

 

[Hyde]

Full Scoop of each, Go Big or Go Home !!

I have been doing L-Caritine 200mg daily for the last week, I believe @Hyde is doing 400mg I may give that a try but 200 is working fine for me right now!

Now that I am fattening up more, getting even less fit as I bulk, I have pulled back to 200mg when I do it - I am not in a fat burning phase at any point and becoming worse at beta oxidation, so there’s no need in my case as I can’t utilize much effectively. Honestly the improved AAS use benefits come in at like 100mg daily.

To answer your question, by all means go 7 days a week if you like. Ideally you would dose it immediately before fasted cardio if you are doing any that day, or if not with any meal that contains carbs.

 

[Rocket3015]

Now that I am fattening up more, getting even less fit as I bulk, I have pulled back to 200mg when I do it - I am not in a fat burning phase at any point and becoming worse at beta oxidation, so there’s no need in my case as I can’t utilize much effectively. Honestly the improved AAS use benefits come in at like 100mg daily.

To answer your question, by all means go 7 days a week if you like. Ideally you would dose it immediately before fasted cardio if you are doing any that day, or if not with any meal that contains carbs.

I am seeing improved vascularity Big Time !!

 

[Rocket3015]

I am going to try some Peanut Butter & Banana for breakfast Tuesday Morning !!

 

[ZOO]

I am going to try some Peanut Butter & Banana for breakfast Tuesday Morning !!

That’s seriously one of the most underrated food combos ever devised

 

[Rocket3015]

 

[Rocket3015]

05/30/22 Weight 183lbs

Pre-Workout; Vicious Labs - Juice Daddy with Draft Pump
200 mg L-Caritine


Today's Workout - Chest - Delts - Tri's
All Sets Are SuperSets

Flat Bench 4 Sets, 15-10 Reps
Pec Deck 4 Sets, 20-8 Reps

Side Lateral Raises 4 Sets, 15-1 Reps
Machine Seated Press 4 Sets, 20-15 Reps

Pressdowns 3 Sets, 20-16 Reps
Dip Machine Pressdowns 3 Sets, 20-18 Reps

Life Fitness Ab Crunch Machine 100 Reps

Nutrition

Calories 1,857
Fat 58g
Carbs 171g
Protein 168g


Notes; Nice Memorial Day, got a workout in, tanned, and did some Mulching (about 3 hours worth) just had a nice dinner with the wife and now it's time to watch a show or two with her. Tomorrow back to the normal routine. (I like my routine)

 

[LeanEngineer]

Tomorrow back to the normal routine. (I like my routine

Agreed. It's peaceful when you're in your normal routine. I think I say this after every vacation or business trip I take after I get home.

 

[Segansational]

How's Daft Pump treat your stomach? I find more than often nowadays that anything that's a pure pump supplement just wrecks me.