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A Day In The Life Of Rocket

Blueberry anything is one of my favorite deserts
 
Looking awesome @Rocket3015! Recomping into a swole beast!
 
06/04/22 Weight 182lbs - Week One Of My New Program


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


Today's Workout - Back - Traps - Rear Delts - Bi's
All Sets Are SuperSets

Lat Pulldowns 4 Sets, 15-6 Reps
Low Cable Rows 4 Sets, 15-12 Reps

Dumb Bell Rows 3 Sets, 10-15 Reps
Barbell Shrugs 3 Sets, all 20 Reps

Face Pulls 4 Sets, all 20 reps
Machine Preacher Curls 4 Sets, 20-6 Reps

Hyperextensions - Lower Back

Cadrio: Two Hours Of Push Mowing

Nutrition

Calories 2,557
Fat 59g
Carbs 177g
Protein 206g


Notes; I'm not sure why but this was just an awesome workout, could have been the Pump Script ?I could have just been it was new and different ? I felt Good, Pumped, and Energetic when I was done. I drank a Protein Shake and than mowed the lawn. After this I showered and head to my daughters house to watch the Grand kids for the weekend.
 
That's a great place to be. I bet having some carbs in you for your workout is helping. Good pre / intra carbs do the trick for sure. Especially if used to training fasted!
 
MrKleen73 said:
That's a great place to be. I bet having some carbs in you for your workout is helping. Good pre / intra carbs do the trick for sure. Especially if used to training fasted!
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I think you are right, I am going to train today with out the Pump Script, and than use it tomorrow to test this theory.
 
06/05/22 Weight 182lbs

Sunday a day off, watching the grand kid and mowing Grass !!
 
06/06/22 Weight 182lbs - Week Two Of New Program


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

Today's Workout - Legs
All Sets Are SuperSets

Power Tech Squat 4 Sets, all 20 Reps (Added Weight Each Set)
Leg Extensions 4 Sets, 20-12 Reps

Hack Squats 4 Sets, 10-15 Reps
Standing Leg Curl 4 Sets, all 20 Reps

Stiff Leg Deadlift 3 Sets, all 15 Reps
Standing Calf Raises 3 Sets, all 20 Reps

Hyperextension - Lower Back - Stretch Ham Strings
Foam Roll Back And Legs

Nutrition

Calories 1,691
Fat 62g
Carbs 96g
Protein 183g


Notes; I really like this horse liniment for my hamstrings pre & post workout. I did hack squats today for the first time in quite awhile, but that's why I started this program, to switch things up. I am hitting each body part twice every 8 days as apposed to the once a week I have been doing for years !! Will go back to the Pump Script tomorrow morning !
 
Hey, bro. It’s been a few days since I’ve seen a food pic on here. Getting worried about ya haha
 
06/07/22 Weight 183lbs

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


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

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

Side Lateral Raises 4 Sets, 20-15 Reps
Machine Seated Press 4 Sets, 20-12 Reps

Pressdowns 4 Sets, all 20 Reps
I got ready to do my dips (Real Dips Haven't Done Them In Years) as I was pushing my self into the starting position I got horrendous cramps in both triceps ???? That was the end of the dips. But I did manage to get all 4 sets of pressdowns in.

Life Fitness Ab Crunch Machine 100 Reps

Nutrition

Calories 1,401
Fat 35g
Carbs 110g
Protein 154g


Notes; Pump Draft & Pump Script, will show vascularity you have never seen before!! I saw a vein in my traps that has been hiding for 40 years!!
 
06/08/22 Weight 183lbs - Week Two Of New Program

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


Today's Workout - Back - Rear Delt's - Bi's
All Sets Are SuperSets

Body Weight Pull Ups 4 Sets, 10,12,10 & 10 Reps
Bent Over Rows 4 Sets, 20-15 Reps

Deadlifts 4 Sets, all 15 Reps
Bent Over Lateral Raises 4 Sets, 20-18 Reps

EZ Curls 3 Sets, 20-6 Reps
Incline Curls 3 Sets, 16-6 Reps

Hyperextensions - Lower Back


Nutrition Went to Red Robin with the Grand Kids for Dinner

Calories 2,534
Fat 120g
Carbs 206g
Protein 165g


Notes; Today & yesterday I beat every exercise either with more reps or more weight, on some both, I would say that is a win!! This workout today was a tough one, I did not sleep well last night but I fought my way through it. It had me sweeting and breathing heavy, but that is why I chose this program (to challenge me).
 
Rocket3015 said:
I did not sleep well last night but I fought my way through it
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That's always the worst when you didn't get a good nights sleep and you're sluggish during your workout. Although it sounds like you beat your reps and/or weight so it much not have effected your numbers that much.
 
LeanEngineer said:
That's always the worst when you didn't get a good nights sleep and you're sluggish during your workout. Although it sounds like you beat your reps and/or weight so it much not have effected your numbers that much.
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By the end of the day I was dragging, I went to bed at 7:30, woke up this morning feeling really good. I'm waiting on that new sleep aid from @Mike Arnold !!! (Hint, Hint) ;)
 
Rocket3015 said:
By the end of the day I was dragging, I went to bed at 7:30, woke up this morning feeling really good. I'm waiting on that new sleep aid from @Mike Arnold !!! (Hint, Hint) ;)
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I've tended to notice a bad night's sleep really can more affect the 2nd day after (i.e., bad sleep monday night hurts wednesday lifts) if you arent able to make up the hours the next night. Maybe that is just my way of not letting the bad sleep the night before ruin my next day endeavors 😅
 
I’ve just been checking out your log Rocket. Brother you’ve been putting in some impressive work, looking good.👍
Looks like you have a nice home gym setup too!
 
gphagan1 said:
I’ve just been checking out your log Rocket. Brother you’ve been putting in some impressive work, looking good.👍
Looks like you have a nice home gym setup too!
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Thank you!

Just trying to fight off Father Time, I am very proud of my home gym, I have been building it for about 40 years !!
 
Rocket3015 said:
By the end of the day I was dragging, I went to bed at 7:30, woke up this morning feeling really good. I'm waiting on that new sleep aid from @Mike Arnold !!! (Hint, Hint) ;)
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It's coming, buddy. As it turns out, there were no scoops! I as waiting on them. They're here now though, so you'll have it soon!.
 
Mike Arnold said:
It's coming, buddy. As it turns out, there were no scoops! I as waiting on them. They're here now though, so you'll have it soon!.
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You take your time, I'm sure it will be worth the wait !
 
Day 06/09/2022 Weight 184lbs

Pre-Workout; Radiate OG Orange
200 mg L-Caritine

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

Treadmill 45 Minutes
Forearms
Side Planks
Obliques
Ab Twist
Foam Roll Back and Legs
Life Fitness Ab Crunch 125 Reps


Nutrition

Total Calories 1,458
Fat 51g
Carbs 87g
Protein 160g

Notes: Slept great last night woke up feeling like the king of the world!! I think my treadmill is dyeing, it shut off on me four times this morning. :mad:
 
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Way to keep killing it Rocket!
 
Rocket3015 said:
Just having fun !!
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It sure does look that way! Results, and steady improvement are one of the most rewarding things for a lifter outside of family of course. I am dying to be able to do some fun training. Deadlifts yesterday were good for my soul. Great to see you feeling well enough to get back into some of your free weight movements.
 
06/10/22 Weight 183lbs - Week Two Of New Program


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


Today's Workout - Legs
All Sets Are SuperSets

Lying Leg Curls 4 Sets, 15-12 Reps
Seated Calf Raises 4 Sets, 16-18 Reps

Leg Extensions 3 Sets, all 16 Reps
Standing Calf Raises 3 Sets, all 20 Reps

Leg Press 4 Sets, 25-15 Reps
Standing Leg Curl 4 Sets, 20-15 Reps

Hyperextension - Lower Back
Foam Roll Legs & Back

Nutrition; My daily nutrition was about the same as any other day until dinner, we went out to eat with some friends to a very nice Greek Restaurant, I meant to take a few picture of my meal, but when it came out the only thing on my mind was eating it,

Chicken Gyro
Greek Salad with Creamy Feta Dressing
Greek Seasoned Fresh Cut Fries
Baklava Cheese Cake
Baklava Ice Cream
The Fries, Ice Cream and Cheese cake I shared with my wife and Daughter

This was one of the best Greek meals I have ever had,

Notes; Again I was able to up the weight or reps (sometime both) on every exercise. This program is going well and I am liking the results. I have determined that since starting the L-Carnitine I am more vascular than I have ever been, I am digging the look!
 
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Working on my outdoor kitchen, not done yet but coming together !!

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Good workout, and really like your outdoor kitchen. That phone booth is cool…..if they would of told us in the 80s phone booths would become obsolete and iconic, we would have thought they were crazy.
 
gphagan1 said:
Good workout, and really like your outdoor kitchen. That phone booth is cool…..if they would of told us in the 80s phone booths would become obsolete and iconic, we would have thought they were crazy.
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My wife worked 38 years for the phone co.
 
Rocket3015 said:
Working on my outdoor kitchen, not done yet but coming together !!

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Nice! I like the wood color cabinets in comparison to the stone. Looks good.
 
I love what I’m seeing! Lots of VL pre and a hell of a nice outdoor setup ❤️
 
06/11/22 Weight 183lbs - Week Two Of Program


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


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

Smith Machine Seated Press 4 Sets, 20-9 Reps
Machine Laterals 4 Sets, 15-9 Reps

Smith Machine Incline Bench 4 Sets, 16-10 Reps
Cable Cross Overs 4 Sets,16-15 Reps


Lying Tricep Extension 4 Sets, 20-12 Reps
Close Grip Bench 4 Sets, 15-10 Reps

Lower Abs
Foam Roll Legs & Back

Cardio; Spent an hour push mowing my lawn in the rain.

Nutrition

Calories 2,276
Fat 97g
Carbs 197g
Protein 176g


Notes; Once again I was able to beat all my previous lifts in reps, weight or both. I'm not sure I can keeps this up for the whole 8 week program, but it would be nice. My shoulder's were really hurting for this session, I always have pain when working shoulders, but today was pretty bad. To many years of abuse. If anyone has any good remedies please let me know.
 
My best advice is to not do the exercises that cause pain. Front, lateral, and rear dumbbell raises for the main shoulder movements are likely ideal. Since I can no longer do most pressing movements or hold dumbbells over 5-10lbs I use the lateral machine to hit those 3 for my delts almost exclusively. I don’t like it necessarily but I will admit it’s the best my shoulders have felt lol
 
Rocket3015 said:
06/11/22 Weight 183lbs - Week Two Of Program


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


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

Smith Machine Seated Press 4 Sets, 20-9 Reps
Machine Laterals 4 Sets, 15-9 Reps

Smith Machine Incline Bench 4 Sets, 16-10 Reps
Cable Cross Overs 4 Sets,16-15 Reps


Lying Tricep Extension 4 Sets, 20-12 Reps
Close Grip Bench 4 Sets, 15-10 Reps

Lower Abs
Foam Roll Legs & Back

Cardio; Spent an hour push mowing my lawn in the rain.

Nutrition

Calories 2,276
Fat 97g
Carbs 197g
Protein 176g


Notes; Once again I was able to beat all my previous lifts in reps, weight or both. I'm not sure I can keeps this up for the whole 8 week program, but it would be nice. My shoulder's were really hurting for this session, I always have pain when working shoulders, but today was pretty bad. To many years of abuse. If anyone has any good remedies please let me know.
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Hitting PRs weekly is always a good sign.
I deal with shoulder issues myself from years of abuse. BPC 157 and TB 500 are great for accelerating the healing process from any nagging injuries, and HELIOS really helps chronic aches and pains typically associated with arthritis. And I also warmup and stretch way more now that I’m older as compared to when I was younger.
 
Da
gphagan1 said:
Hitting PRs weekly is always a good sign.
I deal with shoulder issues myself from years of abuse. BPC 157 and TB 500 are great for accelerating the healing process from any nagging injuries, and HELIOS really helps chronic aches and pains typically associated with arthritis. And I also warmup and stretch way more now that I’m older as compared to when I was younger.
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Daily HELIOS has helped my knee a lot I should start applying to my shoulders also. I have never used BPC157 or TB500 ???
ZOO said:
My best advice is to not do the exercises that cause pain. Front, lateral, and rear dumbbell raises for the main shoulder movements are likely ideal. Since I can no longer do most pressing movements or hold dumbbells over 5-10lbs I use the lateral machine to hit those 3 for my delts almost exclusively. I don’t like it necessarily but I will admit it’s the best my shoulders have felt lol
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The Side Lateral Machine is the worst a 2.5lbs plate is the most weight I can use and it hurts !!
 
06/12/22 Weight 183lbs - Week Two Of Program

Sunday no training today, I did get some cardio, in the way of 2 hours of push mowing. I got the natural gas line done for the grill, so no more propane bottles to fill. I did a good job of keeping nutrition on point and had the first fresh grilled vegetables of the season along with some very tasty local tomato's. Life Is Good !!
 
If I have to do it during the week it might cut into my training time.
 
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