A Day In The Life Of Rocket

[LeanEngineer]

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

View attachment 223235View attachment 223236

You're going to have to clear some space in your home gym in case you win a raffle!

 

[Rocket3015]

You're going to have to clear some space in your home gym in case you win a raffle!

That would be a nice problem to have. I do have a garage................ Come to think of it I have a lat pulldown and a ab machine in it now!

 

[SHORSE]

Might have to give the Stiff Arm Pulldown a shot. don't think I have ever done them.
Been fighting a shoulder impingement for the last 3 weeks. only back work I can do is a seated v-bar cable row with out too much pain.

 

[Rocket3015]

Might have to give the Stiff Arm Pulldown a shot. don't think I have ever done them.
Been fighting a shoulder impingement for the last 3 weeks. only back work I can do is a seated v-bar cable row with out too much pain.

I throw them is every once and a while for something different

 

[MrKleen73]

Might have to give the Stiff Arm Pulldown a shot. don't think I have ever done them.
Been fighting a shoulder impingement for the last 3 weeks. only back work I can do is a seated v-bar cable row with out too much pain.

You will not need a lot of weight, shoot for 12-15 reps and get in a few sets. If I haven't been training my abs appropriately they will even get sore from these. I love these bad boys. Not sure how it will effect the shoulder though since a lot of shoulder injuries present differently with that ball and socket joint having so many places they can be injured.

 

[SHORSE]

You will not need a lot of weight, shoot for 12-15 reps and get in a few sets. If I haven't been training my abs appropriately they will even get sore from these. I love these bad boys. Not sure how it will effect the shoulder though since a lot of shoulder injuries present differently with that ball and socket joint having so many places they can be injured.

Appreciate the info!

 

[LeanEngineer]

That would be a nice problem to have. I do have a garage................ Come to think of it I have a lat pulldown and a ab machine in it now!

Nice! You're just going to have to turn your whole house into a gym

 

[Rocket3015]

Nice! You're just going to have to turn your whole house into a gym

The garage is larger than the house, so I will just start there!

 

[Rocket3015]

10/12/2022 Weight 183lbs

Pre-Workout; (1) Capsule Radiate (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

Nutrition

Calories 2,023

Fat 74g
Carbs 131g
Protein 207g

Notes; I have been trying to keep my protein a bit higher in the hopes of add a little muscle.

 

[Rocket3015]

10/13/2022 Weight 182lbs

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

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

Up Rite Row (1) 45X15 (2) 55X15 (3) 65X12
Bent Over Rear Lateral Raises (1) 10X20 (2) 15X20 (3) 20X20

Machine Side Laterals (1) 2.5X12 (2) 3.75X12 (3) 5X10
Front Plate Raise (1) 10X20 (2) 15X20 (3) 20X20

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

Life Fitness Ab Crunch

Nutrition

Calories 1,842

Fat 59 g
Carbs 105 g
Protein 221g

Notes; Great workout this morning no shoulder pain, I did get some pretty bad ab cramps after my crunches, but boy did my abs look good. Protein up again today, I should be growing !!

 

[LeanEngineer]

The garage is larger than the house, so I will just start there!

Nice! Official gym expansion of Rocket Muscle Factory! Where do I get my membership ?

 

[Rocket3015]

Nice! Official gym expansion of Rocket Muscle Factory! Where do I get my membership ?

Sorry the membership roster is full, we don't like to many members, that way the piece of equipment you want is always available !!

 

[ZLB70]

Sorry the membership roster is full, we don't like to many members, that way the piece of equipment you want is always available !!

I’m spoiled with being able to have a whole gym to myself when I workout, and when I have to deal with waiting on people or changing my routine from it being packed from time to time it’s not fun

 

[Rocket3015]

I stopped in at Planet Fitness the other day to use the Good Girl / Bad Girl Machines and there were two large girls sitting on the machines texting, I felt like telling them they could text over there on the couch and not be in my way !!!

 

[MrKleen73]

I stopped in at Planet Fitness the other day to use the Good Girl / Bad Girl Machines and there were two large girls sitting on the machines texting, I felt like telling them they could text over there on the couch and not be in my way !!!

That would have earned you a lunk alarm!

 

[Rocket3015]

That would have earned you a lunk alarm!

I have seen or heard the Lunk Alarm go off ???????????

 

[MrKleen73]

I have seen or heard the Lunk Alarm go off ???????????

Being as built as you are is already one strike. Be careful!

 

[Rocket3015]

Being as built as you are is already one strike. Be careful!

They don't pick on senior citizens

 

[SHORSE]

I stopped in at Planet Fitness the other day to use the Good Girl / Bad Girl Machines and there were two large girls sitting on the machines texting, I felt like telling them they could text over there on the couch and not be in my way !!!

I always ask if they are about done with the texting bench.

 

[LeanEngineer]

Sorry the membership roster is full, we don't like to many members, that way the piece of equipment you want is always available !!

That's a good policy. Hey if I had as much equipment as your gym does that would be my policy as well

 

[Rocket3015]

10/14/2022 Weight 182lbs

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

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

Tri-Set
Standing Leg Curl (1) 35X15 (2) 40X15 (3) 45X15 (4) 50X15 (5) 55X15
Leg Extension (1) 10X15 (2) 20X15 (3) 25X15 (4) 30X15 (5) 35X15
Seated Calf (1) 50X15 (2) 50X16 (3) 50X18 (4) 50X20 (5) 50X25

Super-Set
Smith Machine Squat (Feet Forward) (1) 95X15 (2) 105X15 (3) 115X15 (4) 125X10 (5) 135X8
Standing Calf Raise (1) 135X15 (2) 135X16 (3) 135X12 (4) 135X10 (5) 135X20

Hyperextensions - Lower Back - Foam Roll Legs and Back

Nutrition

Calories 1,926

Fat 66 g
Carbs 110 g
Protein 221g

Notes; Nutrition was pretty good today, my daughter brought me some Fresh Wasabi Peanuts from Virginia, they were so good!! After my workout this morning I was beat, but I also felt great, I gave it a 100% effort and felt good about myself!

 

[Rocket3015]

REP Fitness had a very nice Factory Showroom open house in my town today!

 

[MrKleen73]

Did you get anything?

 

[Rocket3015]

Did you get anything?

No I didn't, there was a Bar and the Assault Bike that caught my eye but to cheap to buy them.

 

[Rocket3015]

10/15/2022 Weight 182lbs

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

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

Trap Bar Shrugs (1) 145X20 (2) 165X20 (3) 195X20 (4) 215X20 (5) 235X20
BFS Neck Machine (1) 10X80 (2) 12.5X72 (3) 15X65 (4) 17.5X48 (5) 20X40

Reverse Grip EZ Curls (1) 25X20 (2) 35X18 (3) 45X12
EZ Curl Bar Over Head Tricep Extensions (1) 25X20 (2) 35X20 (3) 45X20

Life Fitness Ab Crunch 100 Reps

Nutrition

Calories 2,504

Fat 125 g
Carbs 156 g
Protein 187g

Notes; I spent most of the day with my Grandson including going out for some ice cream. My glutes were so sore from the feet forward squats yesterday I could barely finish my shrugs, I don't ever remember my glutes hurting that bad.

 

[MrKleen73]

Doing that there bootybuilding!

 

[Rocket3015]

Doing that there bootybuilding!

My wife tells me I don't have a butt, even after 35 years of squats, so I guess I will never have a booty....

 

[Rocket3015]

10/16/2022 Weight 182lbs

Sunday - No training today, I did mow and do some other yard work, plus the Grandson and I took about an hour long walk.

Nutrition, Calories were a bit higher but all good food.

Back to it Monday AM

 

[Rocket3015]

10/17/2022 Weight 182lbs

I woke up at 3am this morning with one heck of a headache, I took two Excedrin and went back to sleep for 90 minutes, felt great after that and had a good day. I am going to blame the headache on lack of affine yesterday!

I did keep nutrition on target for the day.

Calories 1,959

Fat 82 g
Carbs 97 g
Protein 206 g

I will be in the gym at 4am tomorrow!!

 

[LeanEngineer]

10/17/2022 Weight 182lbs

I woke up at 3am this morning with one heck of a headache, I took two Excedrin and went back to sleep for 90 minutes, felt great after that and had a good day. I am going to blame the headache on lack of affine yesterday!

I did keep nutrition on target for the day.

Calories 1,959

Fat 82 g
Carbs 97 g
Protein 206 g

I will be in the gym at 4am tomorrow!!

Sometimes you just have to listen to the body and get back at it the next day!

 

[Rocket3015]

Sometimes you just have to listen to the body and get back at it the next day!

Yep !

 

[SHORSE]

lack of affine ?

 

[Rocket3015]

lack of affine ?

Caffeine Withdraw - No Doubt

 

[Rocket3015]

10/18/2022 Weight 183lbs

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
All Super Sets

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
D.B. Kickbacks (1) 10X20 (2) 15X20 (3) 20X20

4X4 Incline Bench Press (1) 65X20 (2) 85X20 (3) 95X16 (4) 105X10 (5) 115X10
Lying Tricep Extension (1) 45X20 (2) 55X18 (3) 65X12 (4) 70X12 (5) 75X8

Lying Tri Extension - Right Into Close Grip Bench Press
(1) 75X8+8 (2) 75X8+10 (3) 75X10+10

Hyperextensions - Lowerback

Nutrition

Calories 1,608

Fat 46 g
Carbs 85 g
Protein 213g

Notes; Nutrition on point today. Training went great this morning, I noticed this afternoon when I was washing my hands I still had a pump. I blame it on @ZOO and his Draft Pump. Today was a great day !!

 

[rugger48]

What are we doing for protein , quality And taste ?

About to finish my last tub , so I could sone suggestions rocket, or anybody else who reads this thread.

 

[ZOO]

I’ve been known to get the blood flowing Hope you’ve been good my man!

 

[Rocket3015]

What are we doing for protein , quality And taste ?

About to finish my last tub , so I could sone suggestions rocket, or anybody else who reads this thread.

Protein This Week (2) two bowls of protein pudding 50 grams each (see flavors below) plus

, Tuna, Chicken and Venison for the rest

 

[Rocket3015]

10/24/2022 Weight 183lbs

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

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

Pec Deck (1) 70X20 (2) 90X20 (3) 120X20
Reverse Grip Pressdown (1) 30X15 (2) 40X12 (3) 50X12

Flat Bench (1) 65X20 (2) 85X20 (3) 95X16 (4) 115X6
Seated Dip (1) 50X20 (2) 70X20 (3) 90X15 (4) 110X10

4X4 Incline (1) 95X12 (2) 95X15 (3) 95X16
Overhead Tri EZ Bar Extensions (1) 25X20 (2) 35X20 (3) 45X20

Lower Back - Hyperextensions

Nutrition

Calories 2,871

Fat 105 g
Carbs 294 g
Protein 118g

Notes;

Nutrition was on track until the wife and I go to an open air market for diner, I have been wanting to try out a Cuban Place for a few week now and I'm glad we did. Some of the best food I have ever had. We literally got one of everything on the menu !!

 

[gphagan1]

10/19/2022 Weight 182lbs

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
All Super Sets

Machine Pullovers (1) 100X230 (2) 110X20 (3) 120X20 (4) 130X16 (5) 140X15
Incline Dumb Bell Curl (1) 5X20 (2) 10X20 (3) 15X10 (4) 15X12 (5) 20X6

T-Bar Row (1) 70X15 (2) 80X12 (3) 90X12 (4) 100X8
Machine Preacher Curl (1) 20X15 (2) 25X12 (3) 30X8 (4) 35X6

Life Fitness Ab Crunch

Nutrition

Nutrition was on track until the wife and I go to an open air market for diner, I have been wanting to try out a Cuban Place for a few week now and I'm glad we did. Some of the best food I have ever had. We literally got one of everything on the menu !!

View attachment 223592View attachment 223593

Ha, yeah my wife has a way of helping me find a place to go out to eat whenever I’m on a cut. Funny thing is she’s almost always right, and it’s always good.

 

[Rocket3015]

it's hard to say no to food!!

 

[LeanEngineer]

Protein This Week (2) two bowls of protein pudding 50 grams each (see flavors below) plus

@Rocket3015 this is your cats diet correct? (2) two bowls of protein pudding

 

[Rocket3015]

@Rocket3015 this is your cats diet correct? (2) two bowls of protein pudding

All me brother! I'm eating one right now!

 

[Rocket3015]

10/20/2022 Weight 182lbs

Pre-Workout; (1) Capsule Radiate (1) Scoop Draft Pump (1) Cap SNS Alpha Y
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 180 BPM
Side Planks
Side Bends
Side Sit Ups
Trunk Twist
Grip Work
Foam Roll Legs & Back

Notes; Good cardio workout, I did not track my nutrition but it was pretty much on point, until I got home and finished up the Cuban food!! Going out to diner with some friends tomorrow. It's a place I have never been so I don't know what to expect ??

 

[MrKleen73]

Sounds like we are both eating good this week! Enjoy those leftovers!

 

[Rocket3015]

Yes We Are !!

 

[DarkHelix]

@Rocket3015 this is your cats diet correct? (2) two bowls of protein pudding

Was about to say that too...that's one cat looking to make gains too!

 

[DarkHelix]

Late to the party but one great log to read!

 

[Rocket3015]

Late to the party but one great log to read!

@DarkHelix Good to have you!

 

[Renew1]

All me brother! I'm eating one right now!

I Love cats!
Very high in protein!

 

[MrKleen73]

I Love cats!
Very high in protein!

Most are lean too, the others are more like veal... WAIT WHAT????