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  1. TheRoc

    5a0HP Cycle Started

    Thanks for all the support guys!!!
  2. TheRoc

    5a0HP Cycle Started

    Invalid Link RemovedInvalid Link RemovedHere they are
  3. TheRoc

    5a0HP Cycle Started

    Here is today Crossfit(Strength Day) Bench Press-10x2 My finale 2 reps were 255 I could have done more Squats-10x2 My finale 2 Reps were 325 100 crunches Afternoons Workout Shoulders Standing Shoulder Press 95Lb-10 115Lb-10 135Lb-8 145Lb-6 Side Arm Lifts 30Lb-10 35Lb-10 40Lb-9 40Lb-9...
  4. TheRoc

    5a0HP Cycle Started

    Thanks fellas!!!! Tonights Work Out did not do Crossfit today did not feel well this morning. Back and Biceps Wide Grip Pull Ups 10 10 10 10 Isolated Curls 25Lb-10 35Lb-10 40Lb-10 50Lb-8 Lat Pull Down 120Lb-10 140Lb-10 160Lb-10 180Lb-10 Reverse Curl 90Lb-10 105Lb-10 120Lb-10 135Lb-8...
  5. TheRoc

    5a0HP Cycle Started

    Tonights Work Out Chest and Triceps Dumbell Press 70Lb-10 80Lb-10 90Lb-10 100Lb-6 Rope Pull Downs 120Lb-10 150Lb-10 165Lb-10 185Lb-8 Decline Bench 135Lb-10 185Lb-10 205Lb-9 215Lb-5 Reverse Rope Pull 105Lb-10 120Lb-10 135Lb-10 150Lb-10 Single Arm Fly 50Lb-10 60Lb-10 70Lb-10 70Lb-10 Dumbell...
  6. TheRoc

    5a0HP Cycle Started

    Hey all Weighed today at 175.5 Lb and went up in body fat to 7.5% I was not happy about that but I feel good and look good so I can deal with it. It may be the Christmas food and 5a0HP makes me hungry ha. Crossfit Work Out 100 Jump Rope 90 ABB Mat Sit Ups 80 Air Squats 70 Kettle Bell Swing...
  7. TheRoc

    5a0HP Cycle Started

    Yea ill have pictures up next week. Try and get a body fat number up too.
  8. TheRoc

    5a0HP Cycle Started

    Weighed myself today I am at 180Lb up 5 pounds
  9. TheRoc

    5a0HP Cycle Started

    Todays Work Out Legs Leg Press 200Lb-10 (Calf Raises 10) 290Lb-10 (Calf Raises 10) 290Lb-10 (Calf Raises 10) 340Lb-10 (Calf Raises 10) Legextensions 122Lb-10 177Lb-10 199Lb-10 222Lb-10 Goblet Squats 30Lb-10 (Calf Raises 10) 40Lb-10 (Calf Raises 10) 50Lb-10 (Calf Raises 10) 60Lb-10 (Calf...
  10. TheRoc

    5a0HP Cycle Started

    Hey guys sorry forgot to post last night here it is. Shoulders Seated Press 55Lb-10 60Lb-10 65Lb-10 70Lb-6 Cable Side Arm Lifts 50Lb-10 70Lb-10 70Lb-10 80Lb-5 Cable Front Arm Lifts 70Lb-10 80Lb-10 90Lb-10 105Lb-8 Up Right Rows 105Lb-10 120Lb-10 135Lb-10 150Lb-8 Shrugs 90Lb-10 95Lb-10...
  11. TheRoc

    5a0HP Cycle Started

    No Crossfit this week guys my work schedual is all FD up.
  12. TheRoc

    5a0HP Cycle Started

    No scale as of lately I dont see the change as much as she does but I feel Real Strong. Todays Weight Routine Back and Biceps Wide Pull Ups 10 10 10 10 8's 45Lb-8(close grip) 45Lb-8(wide grip) 65Lb-8 65Lb-8 85Lb-8 85Lb-8 105Lb-8 105Lb-8 Lat Pull Down 120Lb-10 140Lb-10 160Lb-9 180Lb-8...
  13. TheRoc

    5a0HP Cycle Started

    No Crossfit I was to tired to get out of bed HA. Todays workout Chest and Triceps Dumbell Press 60Lb-10 70Lb-10 80Lb-10 90Lb-10 Rope Pull Downs 105Lb-10 135Lb-10 165Lb-10 180Lb-10 Incline Dumbell Press 55Lb-10 65Lb-10 75Lb-9 80Lb-9 Kick Backs(one handed) 25Lb-10 30Lb-10 35Lb-10 40Lb-10...
  14. TheRoc

    5a0HP Cycle Started

    No aggresion, no side affects just feeling good feeling strong. My wife said I looked freakishly big the other day lol. My numbers have went up in weight in my workouts as you will see.
  15. TheRoc

    5a0HP Cycle Started

    Todays Crossfit 10-Pull Ups 20-Push Ups 30-Air Squats 400 metter Row 4 Rounds for Time. My time 12:30 Mins
  16. TheRoc

    5a0HP Cycle Started

    Late Post NO Crossfit today. Weight Routine Legs Squats 135Lb-10(Calf Raises) 225Lb-10(Calf Raises) 225Lb-10(Calf Raises) 315Lb-8(Calf Raises) Leg Extensions 122Lb-10 166Lb-10 188Lb-10 200Lb-10 Front Squats - Body Weight Calf Raises 95Lb-10 - 10 95Lb-10 -...
  17. TheRoc

    5a0HP Cycle Started

    I will
  18. TheRoc

    5a0HP Cycle Started

    Lol did not feel like going to my desk and getting them they will be back next week.
  19. TheRoc

    5a0HP Cycle Started

    Was feeling good today! Invalid Link Removed
  20. TheRoc

    5a0HP Cycle Started

    Todays Workouts: Crossfit-11:00am Reps-21-18-15-12-9-6-3 SDHP(Summo Deadlift High Pull) at 95Lb Push Jerk at 95Lb Push Ups(Taking hands off the ground) Completed-9:30 Mins Afternoons Weight Routine Shoulders Standing Olympic Bar Press 95Lb-10 115Lb-10 135Lb-10 135Lb-10 Dumbell Side Lifts...
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