A Day In The Life Of Rocket

[gphagan1]

04/20/2023 Weight 182lbs

Pre-Workout; 1 Scoop - Pump Draft I didn't want any stim's before surgery
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

Leg Extensions (1) 10X20 (3) 15X20 (3) 20X20
Seated Calf Raise (1) 50X20 (2) 60X20 (3 70X20

Standing Leg Curl (1) 30X20 (2) 35X20 (3) 40X20
Hack Squat (1) 20X10 (2) 50X10 (3) 70X6 These Kill My Knee's But I Am Slowly Working Them In.

Power Tech Squat (1) 135X15 (2) 135X15 (3) 135X15
Power Tech Calf Raise (1) 135X15 (2) 135X15 (3) 135X15

Core

Foam Roll Legs & Back - Life Fitness Ab Crunch 100Reps (Drop Set)

Nutrition I only got two means today ,but it worked out OK

Total Calories 1,527
Fat 67 Grams
Carbs 120 Grams
Protein 105 Grams

Notes; My leg workout this morning was awesome, I pushed it pretty hard and was breathing heavy when done. I almost feel silly saying this after looking at @Hyde or one of @MrKleen73 's workouts, but I do what I can and feel good about it when I'm done. My procedures both went well today, even pain free, chest is a little tender now and I can't do any chest movements for about two weeks, but I can start using my right arm on Monday. I may have to start the week off with Bi's & Tri's. I have Chemo tomorrow at 9am, so I think I will get up at sunrise and go for a nice walk (fasted) . Life Is Good !!

Glad your procedures went well, and I know you can’t wait to be able to use that right arm. Nothing to feel silly about, it’s just good you’re putting in what work you can. I guarantee you it’s helping with your healing process, and it sounds like you’ve been able to maintain your physique pretty good, so it’s working, and that’s all that matters. Praying for your chemo to keep going good.

 

[LeanEngineer]

Right now I have to fast from 7pm last night, till my surgery at 1pm today, so my next meal will be between about 4-5pm today

That always sucks. If I need to fast I always try and make sure whatever is making me fast is early in the morning so I can eat afterwards.

 

[Rocket3015]

Don’t feel silly - this is exactly what I do. You take whatever is there and try to enjoy the experience!

And I do enjoy it and am happy I can do it !!

 

[Dustin07]

I almost feel silly saying this after looking at @Hyde or one of @MrKleen73 's workouts, but I do what I can and feel good about it when I'm done.

man it seems to me like you're in pre-hab / rehab mode and doing all the right things just like you were bouncing back from any other serious injury. I remember someone saying "minimize the downswings, maximize the upswings", seems appropriate here!

 

[MrKleen73]

Don’t feel silly - this is exactly what I do. You take whatever is there and try to enjoy the experience!

Agreed, and to be honest @Rocket3015 I am far more impressed with any of your workouts than the ones I am doing because I am not also fighting cancer! You are indeed a strong SOB!!!!

 

[Dustin07]

Agreed, and to be honest @Rocket3015 I am far more impressed with any of your workouts than the ones I am doing because I am not also fighting cancer! You are indeed a strong SOB!!!!

he's also setting the bar for us when we do encounter our own challenges down the road, which I am immensely grateful for. leading by example

 

[Rocket3015]

Life is an adventure, and a hurdle can trip you or make you stronger, I choose STRONGER!

 

[Rocket3015]

Anyone ever try the routine where you do 50 curls twice a day for two weeks?

 

[MrKleen73]

Anyone ever try the routine where you do 50 curls twice a day for two weeks?

No Sir, is it a continuous 50 or like 5 sets of 10 or what?

 

[Rocket3015]

No Sir, is it a continuous 50 or like 5 sets of 10 or what?

50 Reps Continuous Reps in the Am & 50 More Pm I might give it a try -

 

[MrKleen73]

50 Reps Continuous Reps in the Am & 50 More Pm I might give it a try -

I think that would be a great way to add a lot of volume with out a ton of extra muscular damage or crossover into other workouts. Just keep the weight to where things are just getting hard the last several reps. Should be more about the burn and pump to achieve cell swelling and accumulate metabolic byproducts that trigger hypertrophy. I would not go for failure at 50 twice daily.

 

[LeanEngineer]

Anyone ever try the routine where you do 50 curls twice a day for two weeks?

I've tried doing feeder workouts pre bed but not this. I feel like you wouldn't have good recovery but I can't talk because I haven't tried it.

 

[Rocket3015]

04/21/2023 Weight 181lbs

Pre-Workout; 1 Scoop - Pump Draft - (1) SNS Thermagize XT (1) SNS Alpha Yohimbine
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C

Today's Workout -Fasted Cardio

It was a beautiful morning and I was up as the sun was raising, I really could not do any lifting after my two surgeries yesterday so I took a very nice 45 minute walk. The Sun was just raising, the air was cool and the birds were singing!

Nutrition I only got two means today ,but it worked out OK

Total Calories 2,082
Fat 83 Grams
Carbs 213 Grams
Protein 132 Grams

Notes; I need to find a little better meals to eat during Chemo, I love the PB&J but I need a bit more protein and a few less carbs.

Yesterday they removed the PICC Line from my arm, and replaced it with a Power Port in my chest. The good news is Monday I can start using my right arm again, however it will be about two weeks till I can Bench.


PICC Line
Invalid Link Removed


Power Port - Placed under the skin, right above my right pec.
Invalid Link Removed

 

[akboom87]

Glad to hear you’re feeling great!! Early morning walks are great I can’t wait until it’s warm enough for that here.

 

[Hyde]

That’s awesome the picc is out! Even if you can’t use your chest, having a second arm again is a big upgrade.

I love when you get that magic walk as the sun is just rising. It’s a magic half hour where you can feel the universe’s energy!!!

 

[Rocket3015]

I am going to measure both my arms cold tomorrow 1st thing and than form a plan of attack to grow the to 17" !!!!!!!!!!!!!!!

 

[MrKleen73]

Maybe chicken salad wraps with some lower carb wraps and either lowfat or olive oil mayo instead of full fat if watching fat intake a lot. Easy to eat, and can be made with however much protein you want. You could even dice up some of those spicy pickles to spice it up, and then whatever other veggies you like to compliment it. That way you don't have to worry so much about the smell from tuna salad bothering others.

 

[Rocket3015]

Maybe chicken salad wraps with some lower carb wraps and either lowfat or olive oil mayo instead of full fat if watching fat intake a lot. Easy to eat, and can be made with however much protein you want. You could even dice up some of those spicy pickles to spice it up, and then whatever other veggies you like to compliment it. That way you don't have to worry so much about the smell from tuna salad bothering others.

Good Idea!

 

[Rocket3015]

04/22/2023 Weight 180lbs

Pre-Workout; - (1) SNS Thermagize XT
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C

Today's Workout -Fasted Cardio -
I got up at 5am Washed my truck and Mowed the grass in at work. Got done about 9:30 and ate breakfast. After breakfast I did some spring lawn clean up at my house, straightened and cleaned up the garage a bit, put up some shelving for my wife. Ate Lunch, waxed and did the interior and windows on my truck. Than got some Chinese Take-Out. This is the most work I have done in awhile and it felt and I felt really good. I was exhaust at the end of the day but felt very satisfied !!

Nutrition

Total Calories 1,962
Fat 101 Grams
Carbs 162 Grams
Protein 125 Grams

Notes;

 

[LeanEngineer]

I was exhaust at the end of the day but felt very satisfied !!

Always a good feeling when you're productively wore out!

 

[Rocket3015]

Well I'm a little depressed, I got up this morning and took all my measurements, the last time I did this was about a year ago. My arms were 16" today 14.5" in January of 2016 17". My goal is to get them back to 17" work starts Monday !!

 

[Hyde]

Well I'm a little depressed, I got up this morning and took all my measurements, the last time I did this was about a year ago. My arms were 16" today 14.5" in January of 2016 17". My goal is to get them back to 17" work starts Monday !!

Curl and extension variations every other day to tolerance; the frequency adds up!

Do you know your bodyweight in 2016 at that time? Obviously just being fatter will drive the tape measure too.

 

[gphagan1]

You’ll get them back there, with all the hard work you put in. You just got to get through this trial and then you can hit the ground running or lifting.

 

[Rocket3015]

Curl and extension variations every other day to tolerance; the frequency adds up!

Do you know your bodyweight in 2016 at that time? Obviously just being fatter will drive the tape measure too.

I was 13lbs heavier 193lbs

You’ll get them back there, with all the hard work you put in. You just got to get through this trial and then you can hit the ground running or lifting.

I am impatient !!

 

[Rocket3015]

Sunday was a pretty good day my oldest daughter call and want to know if the wife and I wanted to go out for Hitachi with her and the grand kids and we all know the answer to that. I had the Filet and Salmon and ate a little to much! Got home mowed the lawn and cleaned the gym, than took it easy for the evening.

 

[gphagan1]

Sounds like a good relaxing family day.

 

[Rocket3015]

Sounds like a good relaxing family day.

Except for mowing and cleaning

 

[gphagan1]

Except for mowing and cleaning

Yep, even though I love mowing my lawn and kicking back and enjoying the yard.

 

[Dustin07]

man I almost want to take a look at what DB options I have at home to attempt throwing in that curl volume with you. I sorta, not going to, but sorta want to take the old measuring tape to the gym with me. that high volume day I had on friday had my arms SWOLE and felt awesome, but honestly 2 days later they seemed darn near back to normal lol

I need to find a little better meals to eat during Chemo, I love the PB&J but I need a bit more protein and a few less carbs.

I really really like the P2B powdered peanut butter. my wife finds it on sale sometimes on amazon or at costco. higher protein to fat ratio. now that doesn't help if you're putting it on bread with cutting carbs, but you can mix that stuff with chocolate protein powder etc and it's a pretty awesome desert or mid day snack with a banana preWO for me.

 

[Rocket3015]

man I almost want to take a look at what DB options I have at home to attempt throwing in that curl volume with you. I sorta, not going to, but sorta want to take the old measuring tape to the gym with me. that high volume day I had on friday had my arms SWOLE and felt awesome, but honestly 2 days later they seemed darn near back to normal lol



I really really like the P2B powdered peanut butter. my wife finds it on sale sometimes on amazon or at costco. higher protein to fat ratio. now that doesn't help if you're putting it on bread with cutting carbs, but you can mix that stuff with chocolate protein powder etc and it's a pretty awesome desert or mid day snack with a banana preWO for me.

I do have a tub of that at home; it is great in proats

 

[MrKleen73]

The PB2 will add protein but it isn't really very anabolic. Honestly if you have the room for the fats they are pretty healthy fats so might be better to remove the fat, and increase protein elsewhere. Also with you not breaking the bank on effort applied during your sessions due to your treatments and illness. your protein needs are probably not as high right now. Breaking less down = less repair needed.

 

[Rocket3015]

04/24/2023 Weight 180lbs

Pre-Workout; 1 Scoop - Muscle Addiction, Pump Addict, (2) SNS GlycerPump
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

40 Minute walk, outside at sunrise (Very Peaceful)

AM; EZ Curl One Set 50 Reps X 25lbs
PM; EZ Curl One Set 50 Reps X 25lbs

Core

Lower Abs


Nutrition

Total Calories 1,718
Fat 60 Grams
Carbs 116 Grams
Protein 125 Grams

Notes; Today was the day I told myself that, I was not going to let my Chemo be an excuse for poor food choices. Now I just need to keep it up? I started my twice daily 50 rep Bicep Routine I will do this twice a day everyday for at least the next two week, we will see what happens ??????????????

 

[akboom87]

04/24/2023 Weight 180lbs

Pre-Workout; 1 Scoop - Muscle Addiction, Pump Addict, (2) SNS GlycerPump
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

40 Minute walk, outside at sunrise (Very Peaceful)

AM; EZ Curl One Set 50 Reps X 25lbs
PM; EZ Curl One Set 50 Reps X 25lbs

Core

Lower Abs


Nutrition

Total Calories 1,718
Fat 60 Grams
Carbs 116 Grams
Protein 125 Grams

Notes; Today was the day I told myself that, I was not going to let my Chemo be an excuse for poor food choices. Now I just need to keep it up? I started my twice daily 50 rep Bicep Routine I will do this twice a day everyday for at least the next two week, we will see what happens ??????????????

Rocket looking at his biceps “ I COMMAND YOU TO GROW!”
glad you are doing great man and nice session!!

 

[MrKleen73]

Notes; Today was the day I told myself that, I was not going to let my Chemo be an excuse for poor food choices. Now I just need to keep it up? I started my twice daily 50 rep Bicep Routine I will do this twice a day everyday for at least the next two week, we will see what happens ??????????????

Good on you, how did that curling session feel?

 

[Rocket3015]

Good on you, how did that curling session feel?

It felt really good to be able to use my right arm, no pain or discomfort, I hit 30 reps, rest 5 seconds and the same at 40, so I think I picked a good starting weight. I will used this weight for 5-7 days and than try adding a few pounds. I had a very good pump in both the bi's and forearm's.

 

[LeanEngineer]

Rocket looking at his biceps “ I COMMAND YOU TO GROW!”
glad you are doing great man and nice session!!

You forgot to add the CT Fletcher inspirational video playing in the background!

 

[gphagan1]

Good job…. I know you got a good pump out of those 50 rep curls. Talk about shocking your system, those bad boys will do it.

 

[Rocket3015]

Good job…. I know you got a good pump out of those 50 rep curls. Talk about shocking your system, those bad boys will do it.

Going to add Tricep Pressdowns in today !

 

[MrKleen73]

You feel any soreness in the biceps that has been unworked for so long?

 

[Rocket3015]

You feel any soreness in the biceps that has been unworked for so long?

Not at all ???

 

[MrKleen73]

Wow, great news!

 

[Rocket3015]

Wow, great news!

I think it's kinda weird ????????

 

[MrKleen73]

I think it's kinda weird ????????

Probably hit the sweet spot for tension and reps that will just stimulate and not cause soreness. You really wouldn't want it to cause soreness if a daily thing anyway. However somewhat surprising the untrained arm is not feeling anything. It will come back quick for sure.

 

[Dustin07]

I know this sounds weird but I can only assume that untrained arm got more mobility than you lead on, lol. I've had countless slings and casts over the years for many broken bones and the most painful one was my collarbone cause that one arm was stuck immobilized for a while. Sorta like Hyde working through his elbow this winter I really had to force that thing to open up...

 

[MrKleen73]

I know this sounds weird but I can only assume that untrained arm got more mobility than you lead on, lol. I've had countless slings and casts over the years for many broken bones and the most painful one was my collarbone cause that one arm was stuck immobilized for a while. Sorta like Hyde working through his elbow this winter I really had to force that thing to open up...

If he was anything like me he did a little more with it than he was supposed to, and I was limited to holding 1lb the first 8 weeks, but I was opening doors, carrying my coffee, other things to make sure it didn't lose ROM or dissapper on me.

 

[Rocket3015]

If he was anything like me he did a little more with it than he was supposed to, and I was limited to holding 1lb the first 8 weeks, but I was opening doors, carrying my coffee, other things to make sure it didn't lose ROM or dissapper on me.

I would pick stuff up at work and than think, I should have used the other arm................

 

[Rocket3015]

04/25/2023 Weight 179lbs

Pre-Workout; 1 Scoop - Muscle Addiction, Pump Addict, (2) SNS GlycerPump
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

40 Minute 2 Mile Walk, outside at 4am (no birds singing at 4 but very quiet and peaceful)

AM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope
PM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope

Core

Oblique Crunch - Hyperextensions - Foam Roll Legs & Back

Nutrition

Total Calories 1,532
Fat 36 Grams - Goal 50
Carbs 91 Grams - Goal 100
Protein 170 Grams - Goal 180

Notes; Nutrition almost perfect today ! I am really enjoying these morning walks, I'm almost glad my treadmill quit. (till it get cold out) I added in Triceps's today, need to grow the whole arm !

 

[pfresh]

04/25/2023 Weight 179lbs

Pre-Workout; 1 Scoop - Muscle Addiction, Pump Addict, (2) SNS GlycerPump
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

40 Minute 2 Mile Walk, outside at 4am (no birds singing at 4 but very quiet and peaceful)

AM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope
PM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope

Core

Oblique Crunch - Hyperextensions - Foam Roll Legs & Back

Nutrition

Total Calories 1,532
Fat 36 Grams - Goal 50
Carbs 91 Grams - Goal 100
Protein 170 Grams - Goal 180

Notes; Nutrition almost perfect today ! I am really enjoying these morning walks, I'm almost glad my treadmill quit. (till it get cold out) I added in Triceps's today, need to grow the whole arm !

I go for walks as my main form of cardio when the weather gets nicer . Especially after a stressful work day , going for an hour walk or so in the woods by my work always clears my head and refreshes me like a good workout .

 

[gphagan1]

04/25/2023 Weight 179lbs

Pre-Workout; 1 Scoop - Muscle Addiction, Pump Addict, (2) SNS GlycerPump
CEL Api-Plex (1) Capsule Post, (1) Before Bed
SNS Phosphatidic Acid XT (2) Capsules PWO, (2) Post
30 Grams of L-glutamine and 1 Gram SNS Vitamin C
Sipping Rule 1 All 9 Aminos During workout

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

40 Minute 2 Mile Walk, outside at 4am (no birds singing at 4 but very quiet and peaceful)

AM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope
PM; EZ Curl One Set 50 Reps X 25lbs + Tricep Press Down 30Reps X 40lbs Long Rope

Core

Oblique Crunch - Hyperextensions - Foam Roll Legs & Back

Nutrition

Total Calories 1,532
Fat 36 Grams - Goal 50
Carbs 91 Grams - Goal 100
Protein 170 Grams - Goal 180

Notes; Nutrition almost perfect today ! I am really enjoying these morning walks, I'm almost glad my treadmill quit. (till it get cold out) I added in Triceps's today, need to grow the whole arm !

Man, supersets of curls and tricep press downs, impressive. Interested to see if you have any DOMS after that.

 

[Rocket3015]

Man, supersets of curls and tricep press downs, impressive. Interested to see if you have any DOMS after that.

We will see ?