Rocket is Getting Shredded with a little help from Vital Alchemy & Strong Supplements !

Rocket3015 said:
My traps are still sore, so cardio it is this morning !!
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Same! Cardio (I guess:( ) for me this morning and if i feel like it may hit chest this afternoon or push to tomorrow morning.
 
Day 12 Weight 187lbs (-6)

Today's Workout, Fasted Cardio

35 Minutes on the Treadmill - Heart Rate 163BPM

Core Work
Obliques
Lower Back
Foam Roll Legs & Back
(About 15 Minutes of Core Work)

Nutrition

Calories 1,874

Fat 40g
Carbs 189g
Protein 173g

Went out to eat with my Wife and some friends, to a local Mexican Restaurant, I did my best to make good food choices and still enjoy myself. I had Camarones a la Diabla, I'm not sure what it is but it was very good, probably the spiciest (hottest) meal I ever ate.

Notes

The Shredded has been a great tool to help me make good food choices and help me keep my portions under control.
 
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Great work Rocket!! The shrimp dish sounds delicious!!
 
Day 13 Weight 187lbs (-6)

Today's Workout, Legs

Leg Extensions 5 sets 6-15 reps
Standing Leg Curls 5 sets 15-20 reps
Seated Calf Raises 15-20 reps
Smith Machine Squats 5 sets 20-21 rep (101 reps total)

For some reason I have a mental thing about set of 100 squats, I can no longer squat heavy because of my knees so I like the volume. (It's a Killer)

Lower Ab Work
Foam Roll Legs & Back - If I don't foam roll my legs after a leg work out I get terrible muscle cramps !

Nutrition

Calories 1,804

Fat 57g
Carbs 171g
Protein 115g


Notes

My weight has stayed the same for about a week now, but I do believe that the Vital Alchemy's Naturally Shredded is doing it's job. My waist is tighter and my vascularity has improved. Starting tomorrow I will try and cut my calories a few hundred for a couple of days and see if that sparks a weight lose.
 
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Day 14 Weight 187lbs (-6)

Today's Workout, Afternon Cardio

Treadmill 45 Minutes - Heart Rate 173 BPM

Nutrition

Calories 1,545

Fat 39g
Carbs 143g
Protein 148g


Notes

Today is Sunday (My Rest Day) but I thought that I would give the Vital Alchemy's Naturally Shredded a little help and add a bit of cardio!
 
🔥 FIRE IN THE BUTT HOLE !!! 🔥
 
It was worth it !!
 
Lol. Spicy can really mess you up. Glad you’re still down 6lbs overall so far rocket! Appreciate the great feedback so far
 
Day 15 Weight 187lbs (-6)

Today's Unplanned Workout, Shovel Very Heavy Snow

45 Minutes - Heart Rate - Beating Out On My Chest

Nutrition

Calories 1,323
Fat 33g
Carbs 78g
Protein 178g


Notes

I learned years ago, the secret to not having a sore lower back after shoveling snow as soon as I was done I jumped in the Hot Tub. This evening No Sore Back !!
 
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Day 16 Weight 187lbs (-6)

Today's Workout - Chest & Back

Pec Deck 4 sets 20-15 reps
Reverse Grip Pulldowns 5 sets 20-12 reps
4X4 Incline Bench 6 sets 20-12 reps
Machine Pull-Overs 5 Sets 20-8 reps

Ab Crunch Machine

Nutrition

Calories 1,366
Fat 37g
Carbs 55g
Protein 206g


Notes; I can't lie, I was very disappointed this morning when I saw may weight had not moved, but when I got part way into my workout I had a great pump and when I looked in the mirror I looked bigger and more vascular ??????? Life is strange ??
 
stacy1212 said:
Wanna build a snowman. Joking. I think. But u know it’s been a blessing to see some snow. It was like summer at Christmas and it just didn’t feel right.
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Agreed! Just a few weeks late on the snow :(
 
Rocket3015 said:
Day 15 Weight 187lbs (-6)

Today's Unplanned Workout, Shovel Very Heavy Snow

45 Minutes - Heart Rate - Beating Out On My Chest

Nutrition

Calories 1,323
Fat 33g
Carbs 78g
Protein 178g


Notes

I learned years ago, the secret to not having a sore lower back after shoveling snow as soon as I was done I jumped in the Hot Tub. This evening No Sore Back !!
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Man, wish I had a hot tub! Would definitely take advantage of that!

I also have dreams one day to have a dry sauna, one of my favorite post-WO routines.
 
Segansational said:
Man, wish I had a hot tub! Would definitely take advantage of that!

I also have dreams one day to have a dry sauna, one of my favorite post-WO routines.
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I want a sauna also I just haven't figured out were to put it ??
 
Rocket3015 said:
Day 16 Weight 187lbs (-6)

Today's Workout - Chest & Back

Pec Deck 4 sets 20-15 reps
Reverse Grip Pulldowns 5 sets 20-12 reps
4X4 Incline Bench 6 sets 20-12 reps
Machine Pull-Overs 5 Sets 20-8 reps

Ab Crunch Machine

Nutrition

Calories 1,366
Fat 37g
Carbs 55g
Protein 206g


Notes; I can't lie, I was very disappointed this morning when I saw may weight had not moved, but when I got part way into my workout I had a great pump and when I looked in the mirror I looked bigger and more vascular ??????? Life is strange ??
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Machine Pull-Overs. damn I miss these! Had one at a gym about 10 years ago., Great finisher on back day!
I weight every day just for reference. the mirror is where its at!
 
This one used to be in our local Gold's Gym

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Rocket had all the goodies. Keep it up bro
 
Day 16 Weight 186lbs (-7)

Today's Workout - Fasted Cardio

Treadmill 35 Minutes, Heart Rate 153 BPM Obliques, Lower Back - Foam Roll Legs & Back

Nutrition

Calories 1,674
Fat 70g
Carbs 84g
Protein 155g


Notes; Vital Alchemy's Naturally Shredded did not let me down, I finally cracked the plateau and dropped another pound. Life Is Good!
 
Rocket3015 said:
Day 16 Weight 186lbs (-7)

Today's Workout - Fasted Cardio

Treadmill 35 Minutes, Heart Rate 153 BPM Obliques, Lower Back - Foam Roll Legs & Back

Nutrition

Calories 1,674
Fat 70g
Carbs 84g
Protein 155g


Notes; Vital Alchemy's Naturally Shredded did not let me down, I finally cracked the plateau and dropped another pound. Life Is Good!
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Jesus rocket, my dinner today was about 80% of your daily calories. I might of missed it but what were your calories before the cut and how are you feeling on 1600 cal. I'm a little behind on the log so I'm gonna go play catch up and flip back a page or 2
 
Smont said:
Jesus rocket, my dinner today was about 80% of your daily calories. I might of missed it but what were your calories before the cut and how are you feeling on 1600 cal. I'm a little behind on the log so I'm gonna go play catch up and flip back a page or 2
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My normal calories are about 2000 a day, I tend to put on body fat very easily, I don't feel bad on 12-1600 calories, just Hungary
 
Rocket3015 said:
This one used to be in our local Gold's Gym

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Nice! I need to search for the old gyms around me to see if they're planning on getting rid of any gym equipment!
 
A lot of gyms lease their equipment and you can buy it from the leasing company
 
Day 17 Weight 185lbs (-8)

Today's Workout - Bi's & TRi's

Cable Curls 5 sets, 20-15 reps
Rope Press Downs 5 sets, 20-10 reps
Incline Curls5 sets, 20-6 reps
D. B. Over Head Extensions 5 sets, 15-12 reps

Abs

Nutrition

Calories 1,272
Fat 28g
Carbs 74g
Protein 157g


Notes; Today was the lowest I have gone on calories in a long time, but with the help of Vital Alchemy's Naturally Shredded I had no problem with hunger or cravings, energy was good. I am pretty happy with the 8 pound drop, we will see what the next two weeks bring!
 
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Rocket3015 said:
Day 17 Weight 185lbs (-8)

Today's Workout - Bi's & TRi's

Cable Curls 5 sets, 20-15 reps
Rope Press Downs 5 sets, 20-10 reps
Incline Curls5 sets, 20-6 reps
D. B. Over Head Extensions 5 sets, 15-12 reps

Abs

Nutrition

Calories 1,272
Fat 28g
Carbs 74g
Protein 157g


Notes; Today was the lowest I have gone on calories in a long time, but with the help of Vital Alchemy's Naturally Shredded I had no problem with hunger or cravings, energy was good. I am pretty happy with the 8 pound drop, we will see what the next two weeks bring!
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Nice! The scale does not lie. 8lbs!
 
Rocket3015 said:
How are things going for you Stacy ?
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Honestly. Down to 211 pounds today. Late start to my normal workout routine but… had a great day with lifting as always. Ummm the fasting 16/8 is working great. Oooh so on the other side of physic my mind is at peace and getting to a more healthier place daily. Dropped the negative starting to adore the little things n life again. Oh I have been building my house by myself it’s been going awesome. Who knew!
 
stacy1212 said:
There’s days I feel like it’s a cruel form of starvation that seems to slow the clock down. However it seems to be kicking the plateau.
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Glad it is working for you!
 
Day 18 Weight 185lbs (-8)

Today's Workout - Shoulders

Several weeks ago I over trained my shoulders and they were sore for over a week, just about the time they started to recover we had a heavy snow and the shoveling "reinjured" them. So I did my shoulder routine backwards and light today, starting with the isolation exercises and finished with the compound movement.

Incline Side Laterals 5 sets, 20-10 reps
Bend Over Rear Laterals 5 sets, 20-10 reps
Front Plate Raises 5 sets, 20-10 reps
Seated Machine Shoulder Press 5 sets, all 20 reps

Planks - I should do these more often, but I just don't enjoy them, however they are a great core exercise!

Nutrition

Calories 1,616
Fat 53g
Carbs 103g
Protein 164g

Calories we be back up a bit for the weekend, and than Monday I will lover them a little.


Notes; Eight pounds in 18 days, I am very happy with the performance of Vital Alchemy's Naturally Shredded, I am also happy with the effort I have been putting in, my training and nutrition has been going well and I believe that the Shredded has been a great help with my performance in the gym and sticking to my nutritional program. Life is Good !
 
Rocket3015 said:
Day 18 Weight 185lbs (-8)

Today's Workout - Shoulders

Notes; Eight pounds in 18 days, I am very happy with the performance of Vital Alchemy's Naturally Shredded, I am also happy with the effort I have been putting in, my training and nutrition has been going well and I believe that the Shredded has been a great help with my performance in the gym and sticking to my nutritional program. Life is Good !
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Good stuff bro. Glad everything is going just the way it should. Enjoy the extra calories this weekend! 8lbs is very impressive bro!
 
jtmass said:
Pretty good run @Rocket3015 . 8lbs in a month is a good weight loss. Would you be continuing or maintaining from here on?
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My goal is to get rid of my love handles and I am not there yet. I would like to see 180, but my true goal is to fit into my 32" waist jeans!
 
Day 19 Weight 185lbs (-8)

Today's Workout - Traps - Neck - Forearms

Shrugs 5 sets, 20 reps
BFS Neck Machine 5 sets, 80-48 reps
Triple Set Forearms 3 set 30-45 reps

Abs

Nutrition

Calories 2,953
Fat 123g
Carbs 203g
Protein 267g


Notes; A few more (ok a lot more) calories than I planned on consuming, but I did very much enjoy a night out with my wife. I have faith that with a little help from Vital Alchemy's Naturally Shredded I will be back on track today!

When you look at the neck exercises I do you will see I go as high as 80 reps, you need to remember your neck moves in four directions, up, down, left and right so you need to work it in all four.

BFS Neck Machine

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