5a0HP Cycle Started

TurningGreen · Dec 18, 2011

TheRoc said:
Weighed myself today I am at 180Lb up 5 pounds

Dude that is awesome!! Can't wait to see the progress pics!!

Liftergym33 · Dec 18, 2011

TurningGreen said:
Dude that is awesome!! Can't wait to see the progress pics!!

agreed

mattrag · Dec 18, 2011

That's some great progress!! Keep killing it man!

BPjohn123 · Dec 18, 2011

This makes me want to crack open my 5aOHP

TheRoc · Dec 20, 2011

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 16Kg
60 GHD
50 Slam Ball 30Lb
40 Push Up
30 Box Jumps
20 Wall Ball
10 Tier Flips
1 Rope Climb

TurningGreen · Dec 20, 2011

TheRoc said:
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 16Kg
60 GHD
50 Slam Ball 30Lb
40 Push Up
30 Box Jumps
20 Wall Ball
10 Tier Flips
1 Rope Climb

Yeah man tis the season! Don't get discouraged. You may be holding a bit of water too. It will come off no worries!!

TheRoc · Dec 20, 2011

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 Skull Crusher
30Lb-10
40Lb-10
40Lb-10
50Lb-10

Push Ups
10
10
10
10

Dips
10
10
10
10

ABB Work and 10 Mins of Cardio

BPjohn123 · Dec 20, 2011

TheRoc said:
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 Skull Crusher
30Lb-10
40Lb-10
40Lb-10
50Lb-10

Push Ups
10
10
10
10

Dips
10
10
10
10

ABB Work and 10 Mins of Cardio

Solid numbers bro

JoHNnyNuTZ · Dec 20, 2011

Yeah man. good numbers!! WOW...7.5%...kinda hate you..lol

mattrag · Dec 20, 2011

Yea man don't get discouraged.. 7.5% is still damn lean. Keep killing it bro.

TheRoc · Dec 21, 2011

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

Dumbell Incline Row
50Lb-10
55Lb-10
60Lb-10
65Lb-8

Preacher Curl
75Lb-10(Close Grip)
95Lb-8(Wide Grip)
75Lb-10(Close Grip)
95Lb-5(Close Grip)

Standing Lat Raises
30Lb-10
35Lb-10
40Lb-10
40Lb-10

Cable Single Arm Side Curl
50Lb-10
60Lb-10
60Lb-9
60Lb-8

ABB Work and 15 Mins Cardio

JoHNnyNuTZ · Dec 21, 2011

Still getting it. Good to see!!

TheRoc · Dec 22, 2011

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

Front Curl Bar Lifts
45Lb-10
65Lb-10
85Lb-10
85Lb-10

Up Right Rows
90Lb-10
120Lb-10
135Lb-10
150Lb-10

Shrugs
90Lb-10
95Lb-10
100Lb-10
110Lb-10

ABB Work and 15 Mins of Cardio

Pictures Up Tonight

TheRoc · Dec 22, 2011

Invalid Link RemovedInvalid Link RemovedHere they are

JoHNnyNuTZ · Dec 22, 2011

Looking Lean buddy!!! Damn sweet numbers. Strong as hell for your size.

mattrag · Dec 22, 2011

You sir are lean! And damn strong too! Just like TG!

TheRoc · Dec 22, 2011

Thanks for all the support guys!!!

TurningGreen · Dec 22, 2011

nice work bro! Passed your exit today on the way to TN. Crappy driving weather.

TheRoc · Dec 23, 2011

Todays Workout

Quick Legs

Squats
135Lb-10(10 Calf Raises)
225Lb-10(10 Calf Raises)
225Lb-10(10 Calf Raises)

Front Squats
135Lb-10
135Lb-10
135Lb-10

Leg Extensions
166Lb-10
199Lb-10
222Lb-10

Leg Curls(One Leg at a Time)
50Lb-10
60Lb-10
70Lb-10

ABB Work and 10 Mins of Cardio

MERRY CHRISTMAS EVERYONE!!!!!

BPjohn123 · Dec 23, 2011

Merry Christmas bro, great job on the log so far

mattrag · Dec 23, 2011

Merry Christmas! Good workouts man!

TheRoc · Dec 28, 2011

I am back everyone.

Todays Workout

Chest and Triceps

Dumbell Bench
70Lb-10
80Lb-10
90L

b

TheRoc · Dec 28, 2011

I am back everyone.

Todays Workout

Chest and Triceps

Dumbell Bench
70Lb-10
80Lb-10
90Lb-9
90Lb-5

Rope Pull Down
120Lb-10
150Lb-10
165Lb-9
165Lb-9

Incline Dumbell Press
60Lb-10
70Lb-10
75Lb-10
80Lb-9

Kick Backs
25Lb-10
30Lb-10
35Lb-10
40Lb-10

Bench Flys
30Lb-10
40Lb-10
40Lb-10
40Lb-10

Dumbell Skull Crusher
30Lb-10
40Lb-9
50Lb-5
40Lb-8

Decline Push Up
10
10
10
10

Dips
10
10
10
10

ABB Work and 15 Mins Cardio

b

TheRoc · Dec 28, 2011

Forgot to tell you all that I am supersetting all these work outs which means that I do one set of one body part then immediately do the other set of the other body part.

Example:
chest-Dumbell pres
tri-Rope pull down
chest-Dumbell press
tri-Rope pull down
chest-Dumbell press
tri-Rope pull down
chest-Dumbell press
tri-Rope pull down

JoHNnyNuTZ · Dec 28, 2011

Ouch...how bad did your tris hurt after that???

TheRoc · Dec 29, 2011

My tris never really hurt to bad my chest hurts thought. But like I said I have been working out this way since day one of my Log.

JoHNnyNuTZ · Dec 29, 2011

thats a sick routine man...I think you may be made of steel for your tris not hurting

TheRoc · Dec 29, 2011

Todays Workout

Back and Biceps

Wide Grip Pullup
10
10
10
10

Isolated Dumbell Curl
30Lb-10
35Lb-10
40Lb-10
50Lb-5

Lat Pull Down
130Lb-10
150Lb-10
170Lb-10
190Lb-7

Reverse Curl
105Lb-10
105Lb-10
120LB-8
120Lb-8

Seated Rows
160Lb-10
180Lb-10
200Lb-10
220Lb-10

21's
65LB-10
85Lb-10
105Lb-10
105Lb-10

Incline Lat Flys
25Lb-10
30Lb-10
35Lb-10
40Lb-10

Rope Curl
80Lb-10
90LB-10
105Lb-10
120Lb-10

ABB Work and 15 Mins Cardio

JoHNnyNuTZ · Dec 29, 2011

you my man are beast. Thats pretty much all can say

TheRoc · Dec 30, 2011

LOL Thanks Man.

TheRoc · Dec 30, 2011

Bad Workout week for me only had time to work out twice. Ill do my last week in January. I did ride the bike at work though for 2 hours-City Riding.

TheRoc · Jan 2, 2012

Todays Crossfit Workout

50 Lunges-25Lb
20 Bent Over Rows-95Lb
20 Push Ups
20 Thrusters-95Lb
20 Pull Ups
20 Bent Over Rows-95Lb
50 Lunges-25Lb

Completed in 5:40 Mins

Also did a 500m Row

TheRoc · Jan 3, 2012

Todays Workouts

Crossfit-1100hrs

2 Rounds

10 Turkish Getups-15Lb
20 Push Press-115Lb
30 Back Squat-135Lb
40 Squat Jack
30 KB Swing-35Kg
20 Floor Wipers
10 Burpe Box Jump

TheRoc · Jan 3, 2012

Tonights Workout

Chest and Triceps at 2100hrs

Dumbell Incline Bench
60Lb-10
70Lb-10
80Lb-10
85Lb-10

Rope Pull Down
120Lb-10
150Lb-10
165Lb-10
180Lb-10

Incline Dumbell Fly
20Lb-10
30Lb-10
35Lb-10
40Lb-10

Reverse Rope Pull
105Lb-10
135Lb-10
150Lb-10
165Lb-10

Close Grip Incline Bench
95Lb-10
95Lb-10
115Lb-10
125Lb-10

Dumbell Skull Crusher
30Lb-10
35Lb-10
40Lb-10
50Lb-10

Flat Bench Cable Y Fly
40Lb-10
50Lb-10
50Lb-10
50Lb-10

Kick Backs
30Lb-10
35Lb-10
40Lb-10
40Lb-10

ABB Work and 15 Mins Cardio

TheRoc · Jan 3, 2012

I noticed that I am retaining some water in my mid section and a little bloated in my torso area.

Looks like I am Loosing some followers I am almost done guys hang in there with me.

Pride89 · Jan 4, 2012

Almost done you say, how is the strenght, stamina (and recomp) op till now ?

BPjohn123 · Jan 4, 2012

I'm still here bro. Your doing a great job, has your diet been off over the last little bit?

TheRoc · Jan 4, 2012

Yes diet has been bad over the Holidays but I am back on track now. Thank God!!!!

Strength is amazing I have gained 15-20Lbs in all lifting areas which is Fantastic.

Stamina is good concidering I work out twice a day.

Recovery is Awsome I am very rearly sore.

TheRoc · Jan 4, 2012

Todays Workouts

Crossfit-1100hrs

Warm Up
3x10
Pull Up
Push Up
Dips
Air Squat
Sit Up

AMRAP-15 Mins
20 Groiners
10 Wallball-20Lb
I did 10.5 of these=200 Groiners and 110 Wallball

Tonights workout

Back and Biceps

Wide Pullup
10
10
10
10

8's
45Lb-8(wide)
45Lb-8(close)
65Lb-8(wide)
65Lb-8(close)
85Lb-8(wide)
85Lb-8(close)
105Lb-8(wide)
105Lb-8(close)

Lat Pull Down
130Lb-10
150Lb-10
170Lb-10
180LB-10

Reverse Curl
75Lb-10
95Lb-10
95Lb-10
105Lb-10

Incline Row
50Lb-10
55Lb-10
60Lb-10
65Lb-10

Incline Curl
30Lb-10
35Lb-10
40Lb-10
50Lb-5

Seated Row
160Lb-10
190Lb-10
220Lb-10
235Lb-10

Cable Isolated Curl
40Lb-10
40Lb-9
50Lb-9
50Lb-9

ABB Work and 10 Mins Cardio

BPjohn123 · Jan 5, 2012

TheRoc said:
Yes diet has been bad over the Holidays but I am back on track now. Thank God!!!!

Strength is amazing I have gained 15-20Lbs in all lifting areas which is Fantastic.

Stamina is good concidering I work out twice a day.

Recovery is Awsome I am very rearly sore.

Very nice....glad to hear

JoHNnyNuTZ · Jan 5, 2012

Sorry for not being here. last couple of days were kinda crazy. Still looking strong. Sucks about the bloating. But keep killing it man!!!

TheRoc · Jan 5, 2012

Here is Todays Workout

Shoulders

Dumbell Seated Press
55Lb-10
60Lb-10
65Lb-10
70Lb-7

Dumbell Front Raises
25Lb-10
30Lb-10
35Lb-10
40Lb-10

Cable Side Raises
40Lb-10
40Lb-10
50Lb-10
50Lb-10

Up Right Rows
105Lb-10
135Lb-10
150Lb-10
165Lb-10

Shrugs
90Lb-10
95Lb-10
100Lb-10
110Lb-8

ABB Work and 15 Mins Cardio

TheRoc · Jan 9, 2012

Hello sorry no post on Friday the 6 but here it is.

Crossfit is all I did

Workout:

Fran
21-15-9
Thrusters-95Lb
Pull Ups

Do this as fast as you can. I did it in 2:53 my body was destroyed was sore all weekend lol.

TheRoc · Jan 9, 2012

I also started my post cycle sup. Tell you more about that tomorrow.

BPjohn123 · Jan 9, 2012

TheRoc said:
I also started my post cycle sup. Tell you more about that tomorrow.

Good luck

JoHNnyNuTZ · Jan 9, 2012

Are you taking Taurus'?? or another(PCT SUPP)

TheRoc · Jan 11, 2012

Taking TAURUS not really a big fan of it. The powder does not mix into the beverage of choice and it tastes awfull wiht a jelly like consistancy.

I am still doing my regular workouts. Sorry I have not been posting them. I will get back on that tomorrow.

JoHNnyNuTZ · Jan 12, 2012

Hmm..that stinks about the consistency. but thanks for being honest

mattrag · Jan 12, 2012

TheRoc said:
Taking TAURUS not really a big fan of it. The powder does not mix into the beverage of choice and it tastes awfull wiht a jelly like consistancy.

I am still doing my regular workouts. Sorry I have not been posting them. I will get back on that tomorrow.

What pct product of Taurus is this?

Btw, you are doing great man! Your crossfit workouts and bb workout scare me hehe.

BPjohn123 · Jan 12, 2012

TheRoc said:
Taking TAURUS not really a big fan of it. The powder does not mix into the beverage of choice and it tastes awfull wiht a jelly like consistancy.

I am still doing my regular workouts. Sorry I have not been posting them. I will get back on that tomorrow.

Sorry I'm confused, what are you taking for pct?

5a0HP Cycle Started

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