A Day In The Life Of Rocket

Rostam

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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 !!
Good to hear all is okay. was it a multiparametric MRI? Did they have any suspicion for performing that?
 
Rocket3015

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Good to hear all is okay. was it a multiparametric MRI? Did they have any suspicion for performing that?
It was an MRI ? They thought I might have Prostate Cancer ?? But I don't !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Rostam

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It was an MRI ? They thought I might have Prostate Cancer ?? But I don't !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Good.

The reason I asked was because I’ve heard there is a new MRI (multiparametric MRI) that is sometime used instead of or before biopsy. So was interested to know if it was that one, as I don’t know anybody that went trough this procedure.
 
Rocket3015

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08/08/2022 Weight 183lbs

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 Supersets

Pec Deck (1) 70X20 (2) 90X20 (3) 110X20 (4) 120X20 (5) 130X12
Pressdowns (1) 50X20 (2) 50X20 (3) 60X16 (4) 70X12 (5) 80X8

Swiss Bar 4X4 Incline (1) 40X20 (2) 70X20 (3) 80X20 (4) 90X16 (5) 100X12
EZ Bar Overhead Tricep Extensions (1) 25X20 (2) 35X18 (3) 45X16 (4) 55X15 (5) 65X8
(These were making my right shoulder very uncomfortable)

Hyperextensions - Lower Back

Nutrition

Calories 1,817
Fat 62g
Carbs 141g
Protein 188g

Notes; I guess it sounds vain but as I was looking in the mirror this morning and liking what I was seeing my level of motivation has risen a bit !
 
LeanEngineer

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liking what I was seeing my level of motivation has risen a bit !
It's all about you vs you. Glad you're seeing the progress you want!
 
gphagan1

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Notes; I guess it sounds vain but as I was looking in the mirror this morning and liking what I was seeing my level of motivation has risen a bit !
[/QUOTE]

Nothing wrong with that……
The mirror is a great tool to gauge progress, and that visual progress feeds motivation.👍
 
MrKleen73

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People always talk about vanity like it is a bad trait but I don't think it is unless it is excessive. Use it to fuel the fire. My diet becomes easier the better I start looking for sure.
 
Rocket3015

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People always talk about vanity like it is a bad trait but I don't think it is unless it is excessive. Use it to fuel the fire. My diet becomes easier the better I start looking for sure.
Very True
 
Rocket3015

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08/09/2022 Weight 183lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
300 mg L-Carnitine - (I bought some stronger stuff from Chase Irons)


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

All Supersets

Pull Downs (1) 100X20 (2) 110X16 (3) 120X15 (4) 130X12
Cable Curl (1) 30X20 (2) 40X20 (3) 50X16 (4) 60X12

Reverse Grip Bent Over Row (1) 95X20 (2) 115X20 (3) 135X16 (4) 155X12
Concentration Curl (1) 10X15 (2) 15X12 (3) 20X10 (4) 25X6

Machine Row (1) 100X20 (2) 130X15
Machine Preacher Hammer Curl (1) 20X10 (2) 20X12

Life Fitness Ab Crunch 100 Reps

Nutrition

Calories 1,872
Fat 48g
Carbs 146g
Protein 197g

Notes; I got a new batch of Carnitine from Chase Irons 600mg per ML, I do like the fact I got no PIP from it. Training was good today motivation is high. I am taking the day off work tomorrow, my wife, daughter and Grand Kids are spending the week at Jellystone Water Park about 1.5 hours away, I am going to drive down and spend the day with them. Should be fun.

I put this sign up in the gym, I have been trying to do and hold a vacuum pose between sets, maybe I can shrink my waist a
bit?? Hopefully this will remind me to do them.
Vacuum.jpg
 
gphagan1

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That’s good no PIP on 600 mg/ml Carnitine. Usually the higher dose stuff causes PIP. May have to check it out.
 
Rocket3015

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That’s good no PIP on 600 mg/ml Carnitine. Usually the higher dose stuff causes PIP. May have to check it out.
I only used .5ML 300mg but still, I like it !
 
LeanEngineer

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I put this sign up in the gym, I have been trying to do and hold a vacuum pose between sets, maybe I can shrink my waist a
bit?? Hopefully this will remind me to do them.
Nice! I need to do the same and start doing vacuums. Having that sign will remind you each workout to do them

Are you planning to do a certain amount of vacuums and hold each for a certain amount of time?
 
Segansational

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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 !
Catching up, but this was a two a day workout for legs?!
 
MrKleen73

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Vacuums should definitely help some, the transverse abdominis is basically the cores girdle and is often relatively untrained unless a specific point of focus.
 
SHORSE

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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 !!
Great News!
 
SHORSE

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08/09/2022 Weight 183lbs

Pre-Workout; SNSFocus XT

SNS MitoBurn (Two Capsule)
Pump Script
Liquid IV
300 mg L-Carnitine - (I bought some stronger stuff from Chase Irons)


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

All Supersets

Pull Downs (1) 100X20 (2) 110X16 (3) 120X15 (4) 130X12
Cable Curl (1) 30X20 (2) 40X20 (3) 50X16 (4) 60X12

Reverse Grip Bent Over Row (1) 95X20 (2) 115X20 (3) 135X16 (4) 155X12
Concentration Curl (1) 10X15 (2) 15X12 (3) 20X10 (4) 25X6

Machine Row (1) 100X20 (2) 130X15
Machine Preacher Hammer Curl (1) 20X10 (2) 20X12

Life Fitness Ab Crunch 100 Reps

Nutrition

Calories 1,872
Fat 48g
Carbs 146g
Protein 197g

Notes; I got a new batch of Carnitine from Chase Irons 600mg per ML, I do like the fact I got no PIP from it. Training was good today motivation is high. I am taking the day off work tomorrow, my wife, daughter and Grand Kids are spending the week at Jellystone Water Park about 1.5 hours away, I am going to drive down and spend the day with them. Should be fun.

I put this sign up in the gym, I have been trying to do and hold a vacuum pose between sets, maybe I can shrink my waist a
bit?? Hopefully this will remind me to do them.
View attachment 220527
I try to do them every time I'm at a red light. I even have a pop up reminder at work to do 15sec every hour.
 
Rocket3015

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Nice! I need to do the same and start doing vacuums. Having that sign will remind you each workout to do them

Are you planning to do a certain amount of vacuums and hold each for a certain amount of time?
I do them as often as I remember and try holding them for 15 seconds.
 
Rocket3015

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Rocket3015

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Rocket3015

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I try to do them every time I'm at a red light. I even have a pop up reminder at work to do 15sec every hour.
Good Idea !

Vacuums should definitely help some, the transverse abdominis is basically the cores girdle and is often relatively untrained unless a specific point of focus.
My waist was the smallest, when I was doing them regularly?
 
LeanEngineer

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I do them as often as I remember and try holding them for 15 seconds.
First order of business is I need to get mirrors for my home gym so I watch myself do sub par vaccuums :LOL:
 
Rocket3015

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First order of business is I need to get mirrors for my home gym so I watch myself do sub par vaccuums :LOL:
The more you do the better you get !
 
Rocket3015

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08/10/2022 Weight 185lbs

Pre-Workout; Radiate Capsule (1)

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

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


Treadmill 35 Minutes 168 BPM
Side Planks
Side Sit Ups
Trunk Twist
Leg Raises
Foam Roll Legs & Back
Forearms
Hyperextensions - Lower Back

Nutrition

Did Not Keep Track

Notes; I got my workout in, than a shower and headed down the road to spend the day at a water park with the family. The kids had a blast and wore me out. Stopped on the way home for dinner at a place called BJ's Brew House, it was great !

 
Rocket3015

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Day 08/11/2022 Weight 183lbs

Pre-Workout; SNSFocus XT

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

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


Machine Side Laterals (1) 0X15 (2) 1.25X15 (3) 2.5X15 (4) 3.75X15 (5) 5X10
Reverse Pec Deck (1) 70X10 (2) 70X15 (3) 70X16 (4) 70X18 (5) 70X20

Front Plate Raise (1) 10X20 (2) 15X20 (3) 20X20 (4) 25X15 (5) 25X10
Machine Shoulder Press (1) 50X20 (2) 70X20 (3) 90X18 (4) 110X15 (5) 110X12
(Doing the compound movement last is very humbling)

Leg Raises - Lower Abs.


Nutrition

Calories: 2,025
Fat: 83g
Carbs: 122g
Protein: 186g

Notes; Great shoulder work out this morning despite being very tired when I went to bed last night. The Pump was good and I felt like I toasted them with the workout!
 
Last edited:
LeanEngineer

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Nice high volume on the shoulder day. I can see how you toasted them :)
 
MrKleen73

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Are your front plate raises single handed or with 2 hands holding like a steering wheel and turning at the top?
 
Rostam

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Are your front plate raises single handed or with 2 hands holding like a steering wheel and turning at the top?
Does it make any difference? I mean turning it at the top. I see people doing this but never tried myself.
 
Rocket3015

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Are your front plate raises single handed or with 2 hands holding like a steering wheel and turning at the top?
I do them like a steering wheel, but I don't always turn them ??
 
Rocket3015

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Does it make any difference? I mean turning it at the top. I see people doing this but never tried myself.
I do them both ways but I can't tell a difference ? I think the advantage to turning them is time under tension (Just My Opinion)
 
Rocket3015

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Day 08/12/2022 Weight 183lbs

Pre-Workout; SNSFocus XT

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

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


Leg Extensions (1) 10X15 (2) 20X15 (3) 30X15
Hack Squats (1) 0X15 (2) 50X15 (3) 90X15

Standing Leg Curls (1) 35X15 (2) 40X15 (3) 15X15
Seated Calf Raise (1) 50X15 (2) 50X18 (3) 50X20

Leg Press (1) 90X15 (2) 90X20 (3) 90X25
Leg Press Calf Raise (1) 90X15 (2) 90X15 (3) 90X15

Hyperextensions - Lower Back
Foam Roll Legs & Back


Nutrition

Calories: 1,793
Fat: 47g
Carbs: 178g
Protein: 165g

Notes; My knee's have been bothering me this last week so I decided to take it easy on them, light weight and high reps. I haven't done Hack Squats in years due to they really hurt my knee's but about 4-5 months ago I started working them back into my routine, when I started I could only do the sled for about 5 reps, being able to get 90lbs for 15 today was a personal victory, even though that light weight in quite embarrassing. I used my last serving of Pump Script today and I don't think I will be buying it again. Work is very busy and life is good, God has treated me well. I hope everyone is heathy and happy. Have a good day !!
 
MrKleen73

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I do them both ways but I can't tell a difference ? I think the advantage to turning them is time under tension (Just My Opinion)
I was going to say time under tension for sure but would venture to say their is probably some decent rotator cuff work with the internal and external rotation under load.
 
Rocket3015

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I was going to say time under tension for sure but would venture to say their is probably some decent rotator cuff work with the internal and external rotation under load.
I may have to start steering again ! Back to my SCCA Road Racing Days, Cause at the Dirt Track I only turned left !!
 
Rocket3015

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Day 08/13/2022 Weight 182lbs

Pre-Workout; SNSFocus XT + SNS Vasoforce XT

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

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


Trap Bar Shrug (1) 145X20 (2) 165X20 (3) 185X20 (4) 205X20 (5) 225X15
BFS Neck Machine (1) 10X80 (2) 12.5X60 (3) 15X60 (4) 17.5X48 (5) 20X40

Tricep Bar Overhead Extensions (1) 30X20 (2) 40X10 (3) 50X20
Tricep Bar Hammer Curls (1) 30X20 (2) 40X20 (3) 50X12

Lifefitness Ab Crunch Machine 100 Reps


Nutrition

Calories: 2,745
Fat: 134g
Carbs: 169g
Protein: 211g

Notes; I haven't been doing enough overhead work for my triceps's so I thought I would throw these extensions in today. I did have some pain in my right delt while doing these which is strange because its my left delt that usually limits my workouts? My wife informed me that because Wednesday is her 69th birthday that she gets to pick all activities for the weekend, so we went out for Indian Food for lunch than to Sam's Club for diner Red Robin. Got my morning workout in, but spent the rest of the day with her. I got a good women and and very thankful for her !!
 
Rocket3015

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Day 08/14/2022 Weight 182lbs

Morning Cardio

1.5 Hours of Push Mowing

Than I stopped by Planet Fitness for a very short afternoon workout.

Adductor (3) Sets (1)100lbsX20 Reps (2)135X18 (3)165X16
Abductor (3) Sets (1)100lbsX20 Reps (2) 135X18 (3)165X16

I did add 5 lbs and a few reps to my starting workout.

Nutrition

Calories 2,328
Fat 131g
Carbs 127g
Protein 170g


Notes; I did get some good rest time in today, and although total calories were higher than I like these last two days it was good clean food.
 
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LeanEngineer

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although total calories were higher than I like these last two days it was good clean food.
Nice! That yields for a good training session when calories are a little higher than normal with good food!
 
Rocket3015

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Day 08/15/2022 Weight 182lbs

Pre-Workout; SNSFocus XT + SNS Vasoforce XT

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

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


Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Rope Pressdown (1) 30X20 (2) 40X18 (3) 50X12

Decline Bench (1) 95X20 (2) 115X20 (3) 135X16 (4) 155X12
Ez Curl Bar Overhead Extensions (1) 25X20 (2) 35X20 (3) 45X18 (4) 55X15
Just a little pain in my right delt while doing these ??

Smith Incline Bench (1) 95X16 (2) 105X15 (3) 115X12
Close Grip Bench (1) 55X20 (2) 75X10 (3) 85X12

Decline Sit Ups with a Twist At The Top
I had the decline bench out and I haven' done these in a long time, my abs felt pretty good and pretty pumped!!


Nutrition

Calories: 1,494
Fat: 54g
Carbs: 89.6g
Protein: 161g

Notes; Great Pump in my chest and my arms were really fatigued at the end of this work out!
 
gphagan1

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I always have to do a couple extra warmup sets on decline bench or I’ll battle left front delt pain, but it looks like you did a good warmup so probably not that. Your body might be ready for a little deload.
That’s a good pump combo you took pre workout, and sounds like it worked really well.💪
 
Rocket3015

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My delt's bother me all the time, I'm just old!
 

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