A Day In The Life Of Rocket

[gphagan1]

That’s a good sign that you haven’t noticed as much pain in your shoulders lately. I always love it when I have a good workout without pain.

 

[Rocket3015]

The odd thing is that it has been there for years and one day it was gone. Just counting my blessings !!!

 

[LeanEngineer]

for a few groceries

I always go in the grocery for a few things and come out with a bunch of things!

 

[Rocket3015]

I always go in the grocery for a few things and come out with a bunch of things!

That only happens when my wife takes me with her to the grocery store, when I'm alone it's like I'm in the Army, Get In, Get Out and don't let anyone see you!!

 

[SHORSE]

Glad to see you got a couple of days off with the grand kids. Good times!
Rest does a body good!

 

[Rocket3015]

Glad to see you got a couple of days off with the grand kids. Good times!
Rest does a body good!

The rest did do me good, I had a GREAT workout this morning. @SHORSE you might be on to something with this rest thing, I wonder if anyone else knows about it ?

 

[SHORSE]

The rest did do me good, I had a GREAT workout this morning. @SHORSE you might be on to something with this rest thing, I wonder if anyone else knows about it ?

Most people like us that live the lift life think rest is for Puzzys!
The older I get the more it helps. Its hard to get out of the mind set of lift or lose it. I always look my best after 5 days on and 2 days off. and day 5 is just a bonus day. hitting the lagging body parts for just 6 sets ea. well sometimes 9, depends on what my body is telling me.
Just like the good ole, Lift heavy or go home. Now we are all injured!

 

[Rocket3015]

10/03/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Sipping Keto Gentics - Keto Lytes HP During Workout

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Rope Press Downs (1) 30X20 (2) 40X16 (3) 50X12

4X4 Incline Bench (1) 65X20 (2) 85X20 (3) 95X16
Overhead Tricep Extensions (1) 30X20 (2) 40X20 (3) 50X20

Swiss Bar Flat Bench (1) 70X20 (2) 90X16 (3) 110X10
KickBacks (1) 15X20 (2) 20X20 (3) 25X20

Lower Back - HyperExtensions

Nutrition

Calories 1,482

Fat 44 g
Carbs 81 g
Protein 188 g

It don't get no better than this !! (My Sister is an English Professor, That Would Dive Her Crazy)

Notes; Nutrition On Point, Training This Morning Felt and Went Great !! Life Is Good!!

 

[Rocket3015]

10/04/2022 Weight 185lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquid IV
Sipping EAA's During Workout

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

Body Weight Pull Ups (1) 5 (2) 6 (3) 5
Swiss Bar Hammer Curls (1) 40X10 (2) 40X12 (3) 40X15

T-Bar Row (1) 70X15 (2) 80X15 (3) 95X8
Single Arm Machine Preacher Curls (1) 10X12 (2) 12.5X12 (3) 15X10

Machine Rows (1) 100X20 (2) 115X16 (3) 130X12
EZ Bar Curl (1) 25X20 (2) 35X20 (3) 45X16 drop20lbs x 12

Life Fitness Arm Crunch

Nutrition

Calories 1,509

Fat 47 g
Carbs 83 g
Protein 188 g

Notes; Energy was very low for my workout today, I believe the low calorie day yesterday was to blame!

 

[Rocket3015]

10/05/2022 Weight 184lbs

Pre-Workout; (1) Scoop Draft Pump
300 mg L-Carnitine
Liquid I V
Sipping EAA While On Treadmill

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

Treadmill 35 Minutes Heart Rate 182 BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back
Hyperextensions - LowerBack

Nutrition

Calories 2,063

Fat 90g
Carbs 159g
Protein 155g

Notes; I had my 6 month check up with my Family Doctor today, so I did not use ant PWO (wanted blood pressure as low as possible 136/85) I was a little week at the end of my workout again so I upped my calories today. Good new T-Levels 1400, I like my new TRT Doc !! The Family Doc wasn't crazy about it !

 

[LeanEngineer]

Good new T-Levels 1400

Dang! Those are high! I need to get in that range

 

[Rocket3015]

I feel good (cue James Brown) but I can't tell a difference from when I was about 600 ?? But not complaining.

 

[Rocket3015]

10/06/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquid IV
Sipping EAA's During Workout

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

Machine Shoulder Press (1) 50X20 (2) 70X20 (3) 90X20 (4) 110X20 (5) 130X20
Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X12 (4) 15X15 (5) 20X10

Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20 (4) 25X20
Machine Side Lateral Raises (1) 0X10 (2) 1.25X10 (3) 2.5X10 (4) 3.75X6 (5) 5X5

Leg Raises, Lower Abs

Nutrition

Calories 1,471

Fat 46 g
Carbs 88 g
Protein 177 g

Notes; I had good energy today after a few more calories yesterday. Again no pain during the shoulder presses, I may have to try upping the weight next week. I'm sure a few of you chuckle at the weight I use on the machine side laterals, I can't use much weight on this machine, but I do feel it working. I have had this machine for years and did not use it because it was uncomfortable to use, but one day I was one it and found a really good body position and now I really like it!! Nutrition was on point today. One more work day and than a weekend of mowing grass, didn't get to do it last week because of the rain so it is really high!

 

[Segansational]

I'll be honest, I don't know how you're surviving at 1400 cals... I'm at 1700 right now and I'm going to bed hungry!

 

[gphagan1]

10/06/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquid IV
Sipping EAA's During Workout

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

Machine Shoulder Press (1) 50X20 (2) 70X20 (3) 90X20 (4) 110X20 (5) 130X20
Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X12 (4) 15X15 (5) 20X10

Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20 (4) 25X20
Machine Side Lateral Raises (1) 0X10 (2) 1.25X10 (3) 2.5X10 (4) 3.75X6 (5) 5X5

Leg Raises, Lower Abs

Nutrition

Calories 1,471

Fat 46 g
Carbs 88 g
Protein 177 g

Notes; I had good energy today after a few more calories yesterday. Again no pain during the shoulder presses, I may have to try upping the weight next week. I'm sure a few of you chuckle at the weight I use on the machine side laterals, I can't use much weight on this machine, but I do feel it working. I have had this machine for years and did not use it because it was uncomfortable to use, but one day I was one it and found a really good body position and now I really like it!! Nutrition was on point today. One more work day and than a weekend of mowing grass, didn't get to do it last week because of the rain so it is really high!

If you feel the machine side laterals working, that’s all that matters, regardless of weight. Especially considering how long you’ve dealt with shoulder issues. The good news is you’ve been able to work shoulders, without pain, recently.

 

[Rocket3015]

I'll be honest, I don't know how you're surviving at 1400 cals... I'm at 1700 right now and I'm going to bed hungry!

I was really hungry last night!!

 

[LeanEngineer]

I can't use much weight on this machine, but I do feel it working

As long as you're making that mind to muscle connection I would throw weight out the window for your worries!

 

[Rocket3015]

As long as you're making that mind to muscle connection I would throw weight out the window for your worries!

It's embarrassing to hang a 1.25 weight on a machine, glad only the cats were there to see it!!

 

[MrKleen73]

You just do what is progress for you and don't worry about how it looks. The results will look good on you.

 

[Rocket3015]

You just do what is progress for you and don't worry about how it looks. The results will look good on you.

Thank you!

 

[Hyde]

It's embarrassing to hang a 1.25 weight on a machine, glad only the cats were there to see it!!

Do that every day for a year and you’ll have 456.25lbs on there! Little things are the foundations of big things!

 

[Rocket3015]

Do that every day for a year and you’ll have 456.25lbs on there! Little things are the foundations of big things!

I did 10 reps so that's 4562.5 LBS now that's impressive !!

 

[SHORSE]

10/06/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquid IV
Sipping EAA's During Workout

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

Machine Shoulder Press (1) 50X20 (2) 70X20 (3) 90X20 (4) 110X20 (5) 130X20
Side Lateral Raises (1) 10X15 (2) 10X20 (3) 15X12 (4) 15X15 (5) 20X10

Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20 (4) 25X20
Machine Side Lateral Raises (1) 0X10 (2) 1.25X10 (3) 2.5X10 (4) 3.75X6 (5) 5X5

Leg Raises, Lower Abs

Nutrition

Calories 1,471

Fat 46 g
Carbs 88 g
Protein 177 g

Notes; I had good energy today after a few more calories yesterday. Again no pain during the shoulder presses, I may have to try upping the weight next week. I'm sure a few of you chuckle at the weight I use on the machine side laterals, I can't use much weight on this machine, but I do feel it working. I have had this machine for years and did not use it because it was uncomfortable to use, but one day I was one it and found a really good body position and now I really like it!! Nutrition was on point today. One more work day and than a weekend of mowing grass, didn't get to do it last week because of the rain so it is really high!

What type of Grass you got in PA?
Asking because my Bermuda pretty much stops growing when it gets down to the 50's at night.

 

[LeanEngineer]

It's embarrassing to hang a 1.25 weight on a machine, glad only the cats were there to see it!!

Just say it in ounces and then it won't sound as bad Hang a 20 oz weight plate on the machine. (You can leave off the oz label when saying it though )

 

[Rocket3015]

Just say it in ounces and then it won't sound as bad Hang a 20 oz weight plate on the machine. (You can leave off the oz label when saying it though )

I like your thinking !

 

[Rocket3015]

What type of Grass you got in PA?
Asking because my Bermuda pretty much stops growing when it gets down to the 50's at night.

I think we have mostly Kentucky Blue Grass, but I don't know squat about grass.

 

[Rocket3015]

10/07/2022 Weight 185lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Sipping Keto Lytes HP During Workout

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

Tri-Set
Leg Extensions (1) 10X15 (2) 20X15 (3) 25X15 (4) 30X15 (5) 35X15
Standing Leg Curls (1) 35X15 (2) 40X15 (3) 45X15 (4) 50X15 (5) 55X15
Seated Calf Raise (1) 50X15 (2) 60X15 (3) 70X15 (4) 80X15 (5) 60X15

Super-Set
Leg Press (1) 135X16 (2) 135X18 (3) 135X20 (4) 135X25 (5) 135X20
Leg Press Calf Raise 5 Sets 135X15

Nutrition

Calories 2,231

Fat 80 g
Carbs 172 g
Protein 206 g

Notes; My lower back has been bothering me for about the last week, so I decided to go the leg press route today. I had a good productive workout, keep the protein high and had a pretty stress free day at work. I got home had diner with the wife watched a few tv shows, so I would say this was a Great Day.

 

[RegisterJr]

Sounds like a great one!

What are you doing for your low back, if anything?

Have you tried band-suspended hangs?

 

[Rocket3015]

Sounds like a great one!

What are you doing for your low back, if anything?

Have you tried band-suspended hangs?

I have arthritis in my lower back so there is not a lot I can do. I alternate Abs and Lower Back exercises every other day. For back is mainly hyperextensions and planks.

 

[gphagan1]

Yeah, I feel you….when old “Arthur” shows up sometimes you do just have to figure out how to work around him. I have arthritis in my hands, shoulders, and a little in my knees. I have to spend a lot more time warming up than I used to, but once things loosen up it’s good. Thank God I don’t have any in my back, man that’s rough. Helios has helped tremendously though.

 

[Rocket3015]

Yeah, I feel you….when old “Arthur” shows up sometimes you do just have to figure out how to work around him. I have arthritis in my hands, shoulders, and a little in my knees. I have to spend a lot more time warming up than I used to, but once things loosen up it’s good. Thank God I don’t have any in my back, man that’s rough. Helios has helped tremendously though.

Helios is the best thing I have found for my wrist !

 

[Falco1098]

It's embarrassing to hang a 1.25 weight on a machine, glad only the cats were there to see it!!

Dont be shy...i love my .75 and 1.25 weights. Seriously, seems with those on all lifts(except isolation ones) i can increase the weights every week. I figure if i can add 1.5lbs EOW to a lift that is 26lbs in a year!

 

[Rocket3015]

Dont be shy...i love my .75 and 1.25 weights. Seriously, seems with those on all lifts(except isolation ones) i can increase the weights every week. I figure if i can add 1.5lbs EOW to a lift that is 26lbs in a year!

Progress is Progress Great way to look at things !!

 

[LeanEngineer]

so I decided to go the leg press route today.

This is on my list for my home gym. I was thinking about getting a power tec machine that has a leg press attachment but haven't pulled the trigger on it yet.

 

[Rocket3015]

This is on my list for my home gym. I was thinking about getting a power tec machine that has a leg press attachment but haven't pulled the trigger on it yet.

There are lots of places to get used equipment at some good prices also!

 

[Rocket3015]

10/08/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Sipping All 9 EAA's During Workout

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

Super-Set
Traps Bar Shrugs (1) 145X20 (2) 165X20 (3) 195X20 (4) 215X20 (5) 235X20 That's 19,100lbs I'm feeling strong !
BFS Neck Machine (1) 10X80 (2) 12.5X64 (3) 15X60 (4) 17.5X48 (5) 20X40

This next movement I made up but it is a great arm workout. I call it Seated Fat Bar 4 Way Curls.

30lbs Straight Fat Bar, all movement preform as a quad set with out setting the bar down
Pronated Wrist Curls
Supline Wrist Curls
Reverse Bicep Curls
Standard Bicep Curls
3 Sets (1) 40 Reps Total (2) 48 (3) 60 = Burn City !!

Life Fitness Ab Crunch Machine 100 reps.

Did a few chores around the house, ate lunch and than did about 2 hours of push mowing and fall plant clean up.

Nutrition

I did not keep track today, but it was a high calorie day with mostly good food. The wife and I went out to diner with some friends to a nice Indian Restaurant and than the Ice Cream Shack for desert. Good Times !!

Notes; I believe it was @SHORSE asking for some "Old Man" pictures, this taken after this mornings workout.

 

[LeanEngineer]

There are lots of places to get used equipment at some good prices also!

Yea I need to start browsing around the used equipment market. I've only been looking up new equipment online.

 

[Segansational]

There are lots of places to get used equipment at some good prices also!

If you've got a line on a place near you, let me know. Just installed a hitch on my car so can go pick some stuff up.

 

[Rocket3015]

I bought my Life Fitness Ab Machine here. It between Reading & Philly

Used Gym Equipment | Fitness Equipment for Sale- Fitness Equipment Empire

Buy used fitness equipment from the largest inventory of used exercise equipment for your gym and home. We sell preowned gym equipment to gyms, hotels, high schools, universities, etc.

www.fitnessequipmentempire.com

 

[MrKleen73]

This is on my list for my home gym. I was thinking about getting a power tec machine that has a leg press attachment but haven't pulled the trigger on it yet.

I have the power tec gym at home with everything you can get for it. I definitely like that leg press attachment, it being on a lever set up gives it a totally different lifting arch, and therefor feel. Quad activation is top notch and it hits the glutes and ham tie ins in a different way. Definitely a nice piece of kit, but at a max of 400lbs it becomes something best used for higher reps, and or tempo work. Of course if you do one leg stuff it will push you all day.

10/08/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Sipping All 9 EAA's During Workout

Notes; I believe it was @SHORSE asking for some "Old Man" pictures, this taken after this mornings workout.

View attachment 223131

Looking Good Ol' Man!

 

[Rocket3015]

I'll

I have the power tec gym at home with everything you can get for it. I definitely like that leg press attachment, it being on a lever set up gives it a totally different lifting arch, and therefor feel. Quad activation is top notch and it hits the glutes and ham tie ins in a different way. Definitely a nice piece of kit, but at a max of 400lbs it becomes something best used for higher reps, and or tempo work. Of course if you do one leg stuff it will push you all day.

Looking Good Ol' Man!

I'll never be Thin, so I will take Thick & Hard !!

 

[MrKleen73]

I'll

I'll never be Thin, so I will take Thick & Hard !!

That's what she said!

 

[SHORSE]

10/08/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Sipping All 9 EAA's During Workout

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

Super-Set
Traps Bar Shrugs (1) 145X20 (2) 165X20 (3) 195X20 (4) 215X20 (5) 235X20 That's 19,100lbs I'm feeling strong !
BFS Neck Machine (1) 10X80 (2) 12.5X64 (3) 15X60 (4) 17.5X48 (5) 20X40

This next movement I made up but it is a great arm workout. I call it Seated Fat Bar 4 Way Curls.

30lbs Straight Fat Bar, all movement preform as a quad set with out setting the bar down
Pronated Wrist Curls
Supline Wrist Curls
Reverse Bicep Curls
Standard Bicep Curls
3 Sets (1) 40 Reps Total (2) 48 (3) 60 = Burn City !!

Life Fitness Ab Crunch Machine 100 reps.

Did a few chores around the house, ate lunch and than did about 2 hours of push mowing and fall plant clean up.

Nutrition

I did not keep track today, but it was a high calorie day with mostly good food. The wife and I went out to diner with some friends to a nice Indian Restaurant and than the Ice Cream Shack for desert. Good Times !!

Notes; I believe it was @SHORSE asking for some "Old Man" pictures, this taken after this mornings workout.

View attachment 223131

IMPRESSIVE!

 

[Rocket3015]

10/09/2022 Weight 185lbs

Pre-Workout; None

Today's Workout

Adductor (3) Sets (1)100lbsX20 Reps (2)130X18 (3)160X16
Abductor (3) Sets (1)100lbsX20 Reps (2) 130X18 (3)160X16

and than about 2 hours of push mowing (aka Cardio)

 

[Rocket3015]

10/10/2022 Weight 185lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquids IV
Sipping All 9 EAA's During Workout

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

Super-Set

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Press Downs (1) 40X20 (2) 50X20 (3) 60X20

Flat Bench (1) 65X20 (2) 85X20 (3) 95X16 (4) 105X12 (5) 115X10
EZ Curl Bar Overhead Tricep Extensions (1) 25X20 (2) 35X20 (3) 40X18 (4) 45X20 (5) 50X15

Straight Set
Close Grip Bench (1) 95X20 (2) 115X12

Ab Wheel

Nutrition

Calories 1,555

Fat 43 g
Carbs 86 g
Protein 206 g

Notes; Nutrition today could not have been any better, I am going to try and keep calories low and protein high this week, I need to shred some fat!! Work-out was very good this morning and by lunch time my outer pec's were already sore.

 

[LeanEngineer]

I have the power tec gym at home with everything you can get for it. I definitely like that leg press attachment, it being on a lever set up gives it a totally different lifting arch, and therefor feel. Quad activation is top notch and it hits the glutes and ham tie ins in a different way. Definitely a nice piece of kit, but at a max of 400lbs it becomes something best used for higher reps, and or tempo work. Of course if you do one leg stuff it will push you all day.

Good feedback on the leg press attachment. Overall though you're happy with the power tec? How's the squat and press feel on it?

 

[MrKleen73]

Good feedback on the leg press attachment. Overall though you're happy with the power tec? How's the squat and press feel on it?

They are good and solid pieces of equipment. Pressing is good, whether flat, decline incline or shoulder pressing, the squat is actually a really nice movement pattern although a little awkward to get into initially. Rowing is great but you have to work with the bench to find your angle if you have the whole large unit. Once you have figured out the set up for your body it is a great rowing motion. The lat pull down is good but I do prefer a cable lat pulldown. The movement is just a little different with it being a lever set up made for multiple uses. The arch comes down and back at the bottom so it feels different. You can choose to use that for a deep retraction so at the bottom it is more like a high row. However I enjoy it, it just feels a little different. All in all I would say it does everything well, and you could definitely use it as your only equipment and get amazing workouts. However if you expect it to feel like a Hammer Strength or anything then you will be a little disappointed. Now the attachments are all great, the leg extension and curl and the leg press are awesome, the pec deck is bad ass, the preacher curl is bad ass, and I really enjoy the dip attachment although I would call it more of a press down attachment. As far as quality, the build of this stuff is top notch. I don't think I will ever need to replace it due to damage. Worst case is having to have the vynil replaced but even that seems it would be several years down the road. They don't skimp on quality. If I could do it all over though I would get the corner stand with the detachable bench, and all of the attachments. Just to save some space and have the cable pulley. What I am going to do though is buy a titan pulley tower for myself on black Friday, this will allow me to do anything else that is missing by not having any pulleys.

 

[Rocket3015]

This is going on about 2 miles from my home !!

 

[Rocket3015]

10/11/2022 Weight 184lbs

Pre-Workout; Vicious Labs Juice Daddy & Draft Pump
300 mg L-Carnitine
Liquids IV
Sipping All 9 EAA's During Workout

Today's Workout - Back & Bi's
Workouts are all done in my home gym
All Sets, Supersets
Low Cable Row (1) 70X20 (2) 90X20 (3) 120X12 (4) 140X10 (5) 160X6
Cable Curls (1) 30X20 (2) 40X20 (3) 50X18 (4) 60X16 (5) 70X10

Stiff Arm Pulldown (1) 40X20 (2) 50X18 (3) 60X16 (4) 70X12 (5) 80X6
Concentration Curls (1) 10X15 (2) 15X15 (3) 20X10 (4) 25X5 (5) 25X5

Lower Back - Hyperextension

Nutrition

Calories 1,780

Fat 45 g
Carbs 102 g
Protein 240g

Notes; Another great nutrition day, I felt strong during the workout this morning despite the low calorie day yesterday. Muscles looked full. Great Day !

 

[Rocket3015]

I like my PowerTech Leaver Squat, I have had it for about 25 years and never had a problem, very easy on the lower back!