The Sheriffs log

[miamiracing]

great workout chief!

congrats for p.b.

 

[Lionheart]

PBs everywhere.Keep it up bro!!

 

[The Sheriff]

prince - thanks man

rocky - thank you, i really liked the cleans, now im just trying to figure out how to include them on a regular basis

maimi - thanks

lion - thanks, i will try

 

[The Sheriff]

friday

squat
275x9 - pb
275x9

donkey calf raise
110x15
110x15

leg curl
125x15
125x12

incline bench
185x12 - pb
185x12

upright row - med grip
95x12
95x12

overhead db extensions
80x12
80x8

wide grip pull up - bodyweight
15
12

 

[The Sheriff]

short on time, had to condense today

deadlift
315x14 - pb

incline db
80x14 - pb

wide grip pull down
160x14

decline skull crush
90x12

db curl
50x8

 

[Rocky]

Check out the PB's on all the big lifts too - that's where it counts. Nice work.

 

[The Sheriff]

thanks rocky!

 

[The Sheriff]

got a little behind on my logs here, ill catch it up

may 12
bench
245x9 - pr
245x5

military press - standing
135x7
135x7

front squat
185x13 - pr
185x10

bent row
295x12 - pr
295x10

may 16
squat
275x10 - pr
275x7

donkey calf
125x15
125x15

leg curl
140x12
140x8

incline bench
185x15
185x11

pull up
17
12

db shrug
100x12
100x10

overhead db exension
80x14
80x10

may 19

deadlift
335x10 - pr
335x7

sldl
225x10
225x8

incline db
85x9 - pr
85x7

pulldown - wide grip
170x11
170x9

leg press
540x10
540x10

calf raise
170x13
170x11

weighted dips
30x13
30x9

bent laterals
15x17
15x15

crunches
leg raises
stick twists

5-21

bench
245x10 - pr
245x5

standing military
135x8
135x6

front squat
205x10 - pr
205x10

bent row
295x13 - pr
295x10

barbell curl
95x10
95x8

db laterals
30x15
30x13

calf raises

5-24

squat
275x11 - pr
275x8

donkey calf
140x15
140x12

leg curl
140x14
140x9

incline bench
205x10 - pr
205x7

weighted pull up
20x11
20x8

shrug
110x12
110x10

overhead db extension
85x11
85x9

crunch
leg raise

 

[Rocky]

Good God man! I don't think there were many exercises there that didn't amount to PB's! fantastic job.

 

[The Sheriff]

thanks rocky, strength is definitley rocketing up!!

 

[Lionheart]

Nice progress bro.Good work indeed

 

[Lionheart]

Next?

 

[miamiracing]

wow p.b. everywhere i look, nice man!! keep it goin

 

[The Sheriff]

sorry for no updates lately, thinking about taking up powerlifting, ill post some more soon

 

[Lionheart]

sorry for no updates lately, thinking about taking up powerlifting, ill post some more soon

Sounds good.

 

[The Sheriff]

starting this afternoon using the Westside Method! hopefully this goes well

 

[Lionheart]

You better keep us updated

 

[Hypocrisy86]

awesome lifting Sheriff
keep it up man!!

 

[The Sheriff]

alright, first day of westside barbell method

max effort lower body

sumo stance arch back good morning
195x3 205x1 215x1 (several warm ups before)

low cable pull thrus
135x12
155x10
155x10
155x10

high cable standing abs
135x8
155x8
155x8
155x8

reverse hyperextensions
bodyweight
8 sets of 8

threw in some calves and biceps at the end, neither is included in program

 

[Lionheart]

interesting exercises