A Day In The Life Of Rocket

Rocket3015

Rocket3015

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It’s still been really impressive how you stuck with it, especially with the amount of volume. It’s always best to listen to your body though, and adjust accordingly. Most of the injuries I’ve been through, usually there was always a warning from my body and many times it was when I was maybe overtraining and that fatigue was the first warning. Good call 👍
Thank you and yes you are right, I think most of us think we are invincible until we find out the hard way we are not !
 
LeanEngineer

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I think I am just a little to old for a twice a week workouts on my muscle groups. I have been felling pretty "Beat Up".
Once a week is perfect for me if I really hit the muscle group hard. For some body parts that need it I'll train twice a week. For example legs I try to hit twice a week and may do a more hamstring focus day and then the other do more of a quad focus day that week.
 
Rocket3015

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07/23/22 Weight 188lbs - Week Eight

Pre-Workout; SNSFocus XT with Draft Pump

SNS MitoBurn (Two Capsule)
Liquid I V
200 mg L-Carnitine

Today's Workout - Legs

Tri-Set
Leg Extensions (1) 10lbsX20 (2) 20X20 (3) 30X20
Standing Leg Curls (1) 30lbsX20 (2) 35X20 (3) 40X20
Stand Calf Raise 3 Set @135lbs all 20 Reps

Squat 45lbsX101 Reps (and than I died)

Foam Roll Legs & Back
Life Fitness Ab Crunch 125 Reps

Afternoon cardio 2.5 hours of push mowing

Nutrition

Calories: 2,133
Fat: 83 g
Carbs: 179 g
Protein: 176 g

Notes; Monday I will be going back to my standard routine of each body part once a week, I my slip a second bicep workout in there as I consider them my weakest point.

If anyone would like to join in on the 100 Rep Squat Challenge here is the link.

 
Rocket3015

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07/23/22 Weight 187lbs

No workout today, I did about an hour and a half of yard work, cleaned the gym and paper work for my property management company. A day with no pressure felt pretty good.

Nutrition

Calories: 2,059
Fat: 82 g
Carbs: 135 g
Protein: 188 g
 
MrKleen73

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Happy to see you complete that workout. I was worrying a little with how beat up you were saying you were and still trying to beat the log book every time. Now if I were you I would keep calories a little higher this week and keep training pretty moderate. Take advantage of the super compensation effect from pushing yourself so hard. You should be able to squeeze some extra growth from that by allowing the body to recover while eating in a little surplus.
 
Rocket3015

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Happy to see you complete that workout. I was worrying a little with how beat up you were saying you were and still trying to beat the log book every time. Now if I were you I would keep calories a little higher this week and keep training pretty moderate. Take advantage of the super compensation effect from pushing yourself so hard. You should be able to squeeze some extra growth from that by allowing the body to recover while eating in a little surplus.
That is my plan !!
 
Rocket3015

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07/25/22 Weight 188lbs
Back to my old comfortable training

Pre-Workout; SNSFocus XT with Draft Pump
SNS MitoBurn (Two Capsule)
Pump Script
200 mg L-Carnitine

Today's Workout - Chest & Tri's
All Movement are Supersets

Pec Deck 3 Sets, Increasing Weight all Sets, 20 Reps
Rope Tricep Press Down 3 Sets, Increasing Weight Each Set 20,16,10 Reps

4X4 Incline Bench Increasing Weight Each Set, 5 Sets, 20,20,20,20,12 Reps
Lying Tricep Extensions, Increasing Weight Each Set, 5 Sets, 20,20,12, 10, 6 Reps

Machine Chest Press Increasing Weight Each Set, 2 Sets, 20,15 Reps
Overhead Dumbbell Extension 2 Sets, Same Weight, 10,12 Reps

Lowerback - Hyperextensions

Nutrition

Calories: 2,160
Fat: 99 g
Carbs: 105 g
Protein: 203g

Notes; It felt good to get back to my old stand by routine. Some one at work today thought it would be a good idea to park a giant tub of mixed nuts right next to my desk. Boy were they good !!
 
Rocket3015

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07/26/22 Weight 189lbs

Pre-Workout; SNSFocus XT with Draft Pump

SNS MitoBurn (Two Capsule)
Pump Script
200 mg L-Carnitine

Today's Workout - Back & Bi's
All Movement are Supersets

T-Bar Row 6 Sets Increasing Weight, 18,16,14,12,10 Reps
Cable Curls 6 Sets Sets Increasing Weight 20,20,18,16,14,10 Reps

Machine Pull Overs 4 Sets, Sets Increasing Weight, all 20 Reps
Tricep Bar Hamer Curl 4 Sets Increasing Weight all 20 Reps

Life Fitness Ab Crunch

Nutrition

Calories: 1,873
Fat: 70 g
Carbs: 124 g
Protein: 181g

Notes; When I was done with my workout I looked and felt big, my arms were holding a lot of blood and they did look good! I used the Pump Script today instead of the liquid IV and I did get a few cramps in my forearm on the Hammer Curls so I am going to say the sodium in the Liquid IV is the trick!! I think I will do the same arm workout next week and use the Liquid IV and see if I am cramp free.
 
Rocket3015

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I think I have learned that the hard way!!
 
LeanEngineer

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I think I will do the same arm workout next week and use the Liquid IV and see if I am cramp free.
That should help for sure. I noticed when I started using a tiny bit of the liquid flavoring (off brand of mios) in my waters, I drank a lot of water and kept me hydrated + cramp free.
 
Rocket3015

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It's not the water, it's the sodium that keeps me from cramping, I drink a ton of water, about 1.5 Gallon a day
 
Hyde

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It's not the water, it's the sodium that keeps me from cramping, I drink a ton of water, about 1.5 Gallon a day
Exactly. Without enough salt, drinking water actually increases dehydration because it further strips electrolytes out. This is part of why we water load during a water cut.
 
MrKleen73

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Exactly. Without enough salt, drinking water actually increases dehydration because it further strips electrolytes out. This is part of why we water load during a water cut.
That and also suggest more sodium to those on low carb diets since they don't have the carbs to help hold on to the water as much. Sodium gets demonized due to the fact that SOME people have Sodium Sensitive High Blood Pressure.
 
Rocket3015

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Day 07/27/2022 Weight 188lbs

Pre-Workout; (1) Radiate Capsule

SNS MitoBurn (Two Capsule)
Liquid I.V. - Hydration
200 mg L-Carnitine

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


Treadmill 35 Minutes - Heat Rate 176 BPM
Forearms
Side Planks
Obliques
Ab Twist
Foam Roll Back and Legs
Hyperextensions - Lower Back


Nutrition

Calories: 2,014
Fat: 66g
Carbs: 121g
Protein: 227g

Notes; Good walk on the treadmill this morning, the time went pretty quick. I am going to try and keep the total calories down tomorrow and burn a little fat.
 
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akboom87

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Looking good Rocket went back and caught up some! Thought I’d see the land mine attachment come out lol!
 
Rocket3015

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Looking good Rocket went back and caught up some! Thought I’d see the land mine attachment come out lol!
I do need to do that !!
 
MrKleen73

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Looking good Rocket went back and caught up some! Thought I’d see the land mine attachment come out lol!
I love landmine work. Just a different challenge and for me at least they seem more joint friendly than other options for the same movement.
 
Rocket3015

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Day 07/28/2022 Weight 187lbs

Pre-Workout; SNSFocus XT - VasoForce XT

SNS MitoBurn (Two Capsule)
Pump Script
200 mg L-Carnitine

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

Machine Shoulder Press 6 Sets, Increasing Weight Each Set, 20-12 Reps

Side Lateral Raises 6 Sets, Increasing Weight Each Set, 10-10 Reps

Bent Over Rear Lateral Raises 4 Sets, Increasing Weight Each Set, 20-12 Reps
Front Plate Raises 4 Sets, Increasing Weight Each Set, 20-15 Reps

Life Fitness Ab Crunch, I had to stop mid set because of ab cramps


Nutrition


Calories: 1,515
Fat: 43g
Carbs: 101g
Protein: 178g

Notes; Nutrition right on target today. I will be adding the Liquid IV back into my Pre-Workout Drink to try and keep the muscle cramps away. Other wise a great workout this morning !! We are watching the grand kids at there house this weekend, so I will probably miss my Saturday AM workout.
 
LeanEngineer

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We are watching the grand kids at there house this weekend, so I will probably miss my Saturday AM workout.
I thought watching the grandkids was considered a workout ?! ;)
 
Rocket3015

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Day 07/29/2022 Weight 186lbs

Pre-Workout; SNSFocus XT - VasoForce XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
200 mg L-Carnitine

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


Trap Bar Shrugs 5 Sets all 145 Lbs, 20,25,30,35,40 Reps -Superset with
BFS Neck Machine 5 Sets, 60-48 Reps

Triple Forearm Curls 3 Sets, 30,36,48 Reps

Hyperextension - Lower Back

Notes; I got off work today and went straight to my oldest daughters house to watch the kids for the weekend, Grammie (my wife) made home made pizza and we had a Pizza Party.
 
gphagan1

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I wasn’t getting alerts….just caught back up. I always love spending time with the Grandkids, such a blessing. 😇
 
Rocket3015

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Day 07/30/2022

I had to run to town to pick up a few things (My daughter live out in the middle of no-where) So I stopped at Planet Fitness and hit my two new favorite machines.

Adductor (3) Sets (1)100lbsX15 Reps (2)130X15 (3)160X15
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X15 (3)160X15

I would buy a pair of these if I had some where to put them. Maybe I could section off an area in the garage for a Gym Annex ?
 
Hyde

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Day 07/30/2022

I had to run to town to pick up a few things (My daughter live out in the middle of no-where) So I stopped at Planet Fitness and hit my two new favorite machines.

Adductor (3) Sets (1)100lbsX15 Reps (2)130X15 (3)160X15
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X15 (3)160X15

I would buy a pair of these if I had some where to put them. Maybe I could section off an area in the garage for a Gym Annex ?
These normally can be had as a single machine, like the Nautilus we have at my commercial gym here. I have seen them separate as well, same a Pec deck and reverse flyes, but usually those are a combination item as well.
 
Rocket3015

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These normally can be had as a single machine, like the Nautilus we have at my commercial gym here. I have seen them separate as well, same a Pec deck and reverse flyes, but usually those are a combination item as well.
Good to know.
 
Rocket3015

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I dough that will happen
 
Rocket3015

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Day 08/01/2022 Weight 187lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
200 mg L-Carnitine

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


Pec Deck 5 Sets, 20-12 Reps
Pressdowns 5 Sets, 20-12 Reps

Smith Incline Bench 5 Sets, 20-10 Reps
Lying Tricep Extensions 5 Sets, 20-10 Reps

Life Fitness Ab Crunch

Nutrition

Calories 1,665
Fat 76g
Carbs 225g
Protein 171

Notes; Good workout this morning, nice pump.
 
Rocket3015

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How you liking the MitoBurn ?
To be honest, I don't know, I have nothing negative to say about it, but I can't say it has made any Big Changes. I have been training hard and consistent and I am very happy with the results, did the MitoBurn contribute to those results, probably but I can't say for sure. I have been supplementing with the Kitchen Sink approach lately !!
 
Rocket3015

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Day 08/01/2022 Weight 187lbs

No workout or supplements today, I had to fast for 12 hours for a MRI on my prostate this morning, by the time it was all said and done I went with no food or water for 16 hours. I took my proates in a cooler and boy did they taste good when I was done. I also had a heck of a headache which I think was from dehydration. I did get the rest of my meals in on time.

Nutrition

Calories 1,387
Fat 66g
Carbs 263g
Protein 120g
 
Rocket3015

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08/03/2022 Weight 186lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
200 mg L-Carnitine

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


Body Weight Pull Ups, 3 Sets, all 10 Reps
Olympic Bar Curls, 3 Sets, 12,12,15 Reps

Machine Row, 4 Sets, 20-15 Reps
Machine Preacher Curls, 4 Sets, 15-6 Reps

Machine Pull Overs, 3 Sets, all 20 Reps
Swiss Bar Hammer Curls, 3 Sets, 20-15 Reps

Planks - But I had a very hard time straitening my body out, everything felt very tight. ???

Nutrition

Calories 2,138
Fat 110g
Carbs 103g
Protein 181g

Notes; Good news MRI show nothing wrong. Workout today was awesome, great bicep pump, forearm looked big and lean, lats looked wide !!
 
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LeanEngineer

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Rocket3015

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08/04/2022 Weight 185lbs

Pre-Workout; Radiate Capsule (1)

SNS MitoBurn (Two Capsule)
Liquid IV
200 mg L-Carnitine

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


Treadmill 35 Minutes 178 BPM
Side Planks
Side Sit Ups
Trunk Twist
Leg Raises
Foam Roll Legs & Back
Forearms

Nutrition

Calories 1,664
Fat 48g
Carbs 133g
Protein 177g

Notes; Good workout, good day, and I got an appointment set up for the end of the month with my new TRT Dr.
 
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LeanEngineer

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It only cost me about 2 Grand to find out I'm healthy!! But I guess that's better than finding out otherwise !!
I'm in the wrong business :LOL:
 
gphagan1

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Last week was a Root Canal, this week was an MRI, getting old cost to much !!
Man that is the truth….I took my wife for a root canal yesterday. You can easily spend a few thousand dollars in a month between the Doctor, Dentist, and Veterinarian. Not even including any of the super expensive tests, MRI, CT Scans, and some lab work.
Glad everything went well.
 
LeanEngineer

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Last week was a Root Canal, this week was an MRI, getting old cost to much !!
You can say that a few times. Need a dedicated job just for overall health and wellness coverage :LOL:
 
Rocket3015

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Man that is the truth….I took my wife for a root canal yesterday. You can easily spend a few thousand dollars in a month between the Doctor, Dentist, and Veterinarian. Not even including any of the super expensive tests, MRI, CT Scans, and some lab work.
Glad everything went well.
I forgot about the Lab Work Bill, that was a few hundred !
 
Rocket3015

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08/05/2022 Weight 184lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
200 mg L-Carnitine

Today's Workout - Traps, Neck & Shoulders
Workouts are all done in my home gym
All Sets, Superset


Trap Bar Shrugs (1) 145X20 (2) 165X20 (3) 195X20 (4) 216X16 (5) 235X15
Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X15 (4) 15X20 (5) 20X15

BFS Neck Machine (1) 10X60 (2) 12.5X60 (3) 15X60 (4) 17.5X48 (5) 20X40
Machine Shoulder Press (1) 50X20 (2) 70X20 (3) 90X20 (4) 110X20 (5) 130X20

Hyperextensions - Lower Back
Foam Roll Legs & Back

Nutrition

Calories 1,914
Fat 48g
Carbs 179g
Protein 193g

Notes; I was awaken about 2:45am with a bad calf cramp so I got up walked it off and though I might as well hit the gym. I feel like I got in a great season and was very happy with the work-out. The rest of the day I felt as though my calves were very tight and pumped, I even noticed the look larger than usual ? Tomorrow is leg day so I not sure if I will train calves or not ?
 
Hyde

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Take your thumbs and dig/massage them into the affected calf, and towards the Achilles. You can do this while sitting for a few minutes anywhere, in front of tv or in bed before you lay down. It will make a palpable difference in mobility, speaking as someone who has tight calves sometimes and an ankle/foot that has taken some strains/tears.
 
Rocket3015

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08/06/2022 Weight 183lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Liquid IV
200 mg L-Carnitine

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

Tri Sets
Leg Extensions (1) 10X15 (2) 20X15 (3) 30X15 (4) 40X12
Standing Leg Curl (1) 35X15 (2) 40X15 (3) 45X15 (4) 50X15
Seated Calf (1) 50X15 (2) 50X15 (3) 50X15 (4) 50X15

Powertech Leverage Squat (1) 135X25 (2) 135X25 (3) 135X25 (4) 15X25
Standing Calf Raise (1) 135X15 (2) 135X15 (3) 135X15 (4) 15X15
Lying Leg Curl (1) 25X12 (2) 35X15 (3) 40X12 (4) 45X10

Life Fitness Ab Machine 100 Reps
Foam Roll Legs & Back

Afternoon Quick Stop At Planet Fitness

Adductor (3) Sets (1)100lbsX15 Reps (2)130X15 (3)160X15
Abductor (3) Sets (1)100lbsX15 Reps (2) 130X15 (3)160X15


Afternoon Cardio; 2 Hours Push Mowing

Nutrition

Calories 2,456
Fat 132g
Carbs 148g
Protein 116g

Notes; Today was an awesome Leg Workout, I feel like I gave it 100% and I was exhausted when I was done. Calves gave me no problems. I had to go to one of my properties and do a little plumbing work and than went and mowed at another one. Life is always busy. I got a little carried away in the shower and decided to shave my arms.........I think I like the look !
 
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