A Day In The Life Of Rocket

There is something very rewarding about a good leg day!
 
Day 75 Weight 184lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Pec Deck 3 Sets, all 20 Reps
Bent Over Rear Lateral Raises 5 Sets, 20-15 Reps
Machine Chest Press - Drop Sets (1) 15-10-6 (2) 15-8-8 (3) 12-6-6 I Had a Really Good Chest Pump !!
Sid Lateral Raises 3 Sets, all 12 Reps

Life Fitness Ab Crunch

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,646
Fat 50g
Carbs 107g
Protein 187g

Notes:
 
Still getting a good workout in!! That does put a damper on things though going in a hr earlier. Seems to be across the board no one can keep or find help, crazy.
 
akboom87 said:
Still getting a good workout in!! That does put a damper on things though going in a hr earlier. Seems to be across the board no one can keep or find help, crazy.
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Why isn't unemployment zero ??
 
Socialism, I mean Covid made a lot of people lazy.
We have like 7 positions open at my company. Then trying to keep the good ones are tough and expensive. Not to count 100 + years of experience between 3 guys about to retire in the next year or 2 !
 
Some guy was in at work this morning saying he could not find a job, I looked out the window, and told him I see 4 Help Wanted Signs from here !! No response !!
 
Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange

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

Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

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Than you gentleman!
 
Delts and abs are looking shredded for sure!
 
I really need to tighten up my mid section, that's were I carry most of my Body Fat !!
 
Day 77 Weight 184lbs

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Dumb Bell Preacher Curl 5 Sets, all 15 Res
Body Weight Pull Ups 3 Sets, 6-8-10 Reps
Machine Pull Overs 6 Sets, 20-4 Reps, this exercise is good for my ego because I can use the whole stack!
Cable Curls 4 Sets, all 20 Reps

Life Fitness Ab Crunch

Due to staffing shortage, I had to be at work an hour early today. Last day for this !

Nutrition

Total Calories 2,064
Fat 87g
Carbs 133g
Protein 187g

Notes: I felt all day like I could just not get enough to eat ???
 
Nice work! It’s always fun when you are lifting ALL the weight!

Well for feeling like you where hungry all day you didn’t go to crazy on the calories!
 
akboom87 said:
Nice work! It’s always fun when you are lifting ALL the weight!

Well for feeling like you where hungry all day you didn’t go to crazy on the calories!
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Just a little, I put a hurt'in on the Peanut Butter!
 
Rocket3015 said:
Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange

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

Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

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Not a day over 41! Killing it rocket
 
Rocket3015 said:
Just a little, I put a hurt'in on the Peanut Butter!
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Peanut butter is my weakness for sure. I have to limit myself or i'll end up going through a jar a week if I don't. Goes too well with too many of my favorite meals.
 
LeanEngineer said:
Peanut butter is my weakness for sure. I have to limit myself or i'll end up going through a jar a week if I don't. Goes too well with too many of my favorite meals.
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I know what you mean !!
 
Day 78 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1 (Watermelon Twist) with SNS Vasoforce XT
I got a 5 serving sample of the Vapor 1, I'm glad it not more, this is one of the worst tasting PWO's I have ever used.

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

Wesley Shrugs 3 Sets, 5-6 Reps (I just wasn't feeling these today ?)
BFS Neck Machine 5 Sets, 60-40 Reps
Dumb Bell Shrugs 3 Sets all 20 Reps
Grip Expander 3 Sets, 20, 21, 22 Reps

Nutrition

Total Calories
Fat
Carbs
Protein

Lost track of nutrition when the wife and I went out to eat with my youngest daughter and her husband. We went to a Pakistani Restaurant, this is the first time I have tried Pakistani food. It was one of the best meals I have ever had!!

Notes: I sent 2.5 hours push mowing in the afternoon, great productive cardio. I love being out doors. Tomorrow I have the same cardio planed !
 
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Rocket3015 said:
I sent 2.5 hours push mowing in the afternoon, great productive cardio. I love being out doors. Tomorrow I have the same cardio planed !
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Kills two birds with one stone! Cardio + Yard Work!
 
Rocket3015 said:
Day 76 Weight 185lbs

Pre-Workout; Built Fast Formula - Radiate OG Orange

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

Treadmill 21 Minutes
Forearms
Obliques
Lower Back
Foam Roll Back and Legs

Due to staffing shortage, I had to be at work an hour early today, and the rest of the week, so my workouts will be a bit shorter.

Nutrition

Total Calories 1,508
Fat 44g
Carbs 80g
Protein 195g

Notes: I took this picture yesterday after chest & shoulder.

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Damn old man! I'm going to have to pick-up my game!
 
Looking awesome Rocket that test is agreeing with your traps!
 
Day 79 Weight 185lbs

Sunday a day off from everything !! Except about 5 hours of yard work !!
 
Day 80 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1 (Watermelon Twist) with SNS Vasoforce XT


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

Incline Curl Rest Pause 3 Sets, 15+5, 15+4, 15+4
Pressdowns 3 Sets, 20-12 Reps
Single Arm Preacher Curls 3 Sets, 15-8
Dumb Bell Kick Backs 3 Sets, 15-12 Reps
Rope Cable Hammer Curls 3 Sets, 20-12 Reps
Lying Tricep Extensions 3 Sets, 20-12 Reps

Life Fitness Ab Crunch Machine

Nutrition

Total Calories 1,487
Fat 47g
Carbs 69g
Protein 200g

Notes: I slept better last night than I have in a long time, I only got up once to pee (You youngster will understand someday) and slept in 45 minutes later than normal. Life Is Good !!
 
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LeanEngineer said:
Nice! If I want to do that I have to make it a point not to drink any water an hour or so before bed.
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I make it a point to drink a lot of water, even before bed, I know I'm not to bright !!
 
I always have to piss about 2hrs after I hit the sack. I drink a lot of water so I'm always pissing. I have noticed as I get older the flow is not as strong. went from a fire hose to a garden hose. LOL
 
Getting old is tuff !!
 
Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
 
Rocket3015 said:
Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
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3lbs of pure muscle!!! You still running creatine? I remember you talking a while back about starting it back up.

Solid work Rocket!!
 
akboom87 said:
3lbs of pure muscle!!! You still running creatine? I remember you talking a while back about starting it back up.

Solid work Rocket!!
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Yes, I did a 5 day load of 25 grams a day and I have been taking 10 grams every day since (even off days) after about 2 weeks I got my Bowel Movement back to normal.
 
Rocket3015 said:
I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !
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Nice! Well all fingers crossed and hopefully you can integrate them back into your regular workouts. I typically only get cramps in my upper forearms or abs. The upper forearms cramps are usually post bicep and/or back day.
 
LeanEngineer said:
Nice! Well all fingers crossed and hopefully you can integrate them back into your regular workouts. I typically only get cramps in my upper forearms or abs. The upper forearms cramps are usually post bicep and/or back day.
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Yep, the forearm & ab cramps I can tolerate, the calf cramps aren't fun but I can live through them, the hamstring cramps, I can't imagine child birth hurts more (how would I know)
 
Rocket3015 said:
Day 81 Weight 188lbs I really don't think I gained 3lbs on 1600 calories yesterday !

Pre-Workout; Built Fast Formula - Blitz 3D (Fruit Candy)

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

Lying Leg Curls 5 Sets, all 15 Reps**
Leg Extensions 3 Sets, 15-8 Reps
Seated Calf Raises 3 Sets, 15-18 Reps
PowerTech Squats 5 Sets, all 20 Reps
Standing Calf Raises 3 Sets all 15 Reps

Hyperextensions - Lower Back
Foam Roll Legs and Back

Nutrition

Total Calories 1,807
Fat 69g
Carbs 117g
Protein 192g

Notes: **It has been a long time since I have done Lying Leg Curls, as some of you remember I get extremely bad cramps in my hamstrings, and this movement seems to cause the cramps sometimes. I was getting tired of the same old Standing Leg Curls so I soaked my Hamstring with Horse Liniment and went for it. When I was done more Horse Liniment and about 5 minutes of foam rolling. 14 hours later no cramps, I have my fingers crossed !! 🤞
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That is a lot of pre and post prep just to keep your hammies from cramping! Aging can be cruel at times! :(

How those power tech squats working for you?
 
I bought the Powertech back about 20 years ago when I tore my quad. I have been using it ever since. It's a great alterative to squats when my lower back don't feel so good, plus I can go really deep.

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Day 82 Weight 185lbs

Pre-Workout; Built Fast Formula - Muscletech Vapor 1 (Watermelon Twist) with SNS Vasoforce XT

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

Machine Shoulder Press 5 Sets, 20-16 Reps
Pec Deck 3 Sets, 20-15 Reps
4X4 Incline Press 5 Sets, 20-10 Reps
Front Plate Raise 3 Sets, all 20 Reps

Life Fitness Ab Crunch


Nutrition

Total Calories 2,168
Fat 89g
Carbs 109g
Protein 243g

Notes: Just a great workout today !!
 
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Rocket3015 said:
I bought the Powertech back about 20 years ago when I tore my quad. I have been using it ever since. It's a great alterative to squats when my lower back don't feel so good, plus I can go really deep.

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I always get jealous of your old equipment that you snagged years ago! How much do you charge for a membership? ;)
 
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