The Sheriffs log

[philosopher]

Big ass back session m8. Congrats with your PR. Keep up the good work

 

[onebigeric]

I feel you on those forearm woes; if I don't hit mine often they suck it up in all sorts on interesting ways....which is not to say they don't anyway

Nice calls on the drops, and excellent work with that PB.

 

[Rocky]

Good couple of sessions. The benching was mighty strong throughout! Going up in weight on the inclines after flat was nice.
Back session was good too. Congrats on a hefty PR!

 

[The Sheriff]

put a beating on the delts today

5x5 military press - 150

seated laterals
20x15, 25x15, 30x10 + drop

cable front raise
55x10, 65x8, 75x6

overhead cable cross - rear delts
25x15, 35x15, 45x7

standing behind neck barbell press
65x20, 85x12, 105x6 - first time ive done these, like them a lot

dumbell shrug
100x20, 115x13, 140x15

back to gym tonite for the dreaded leg session

 

[The Sheriff]

didnt want to have a long grueling leg session tonite, so i did a short and sweet high intensity workout

everything is supersetted
front squats
3 sets - 135x10
hack squats
3 sets - 2 plates x 10

leg extensions
110x12, 110x10, 110x10
leg press
8 plates x 12 - 3 sets

lying leg curl
110x12, 110x10, 110x8
standing leg curl
40x10, 40x10, 40x8

hip adductors
130x12, 140x12, 150x12
hip abductors
130x12, 140x12, 150x12

tomorrow is arms, and probably calves and abs at 6:30 am sharp

 

[Dstan]

Nice workout man looks grueling. What are hip adductors just wondering i think i know but i'm not sure.

 

[The Sheriff]

some people call them innies and outies, just two machines, one you push your legs apart, the other you push you legs together, works your hips and groin. mostly chicks use them, but i like to hit them every now and then

 

[Lionheart]

Man your legs must be killing you!

 

[The Sheriff]

yeah, im a hurting unit right now

 

[Rocky]

Damn that leg superset session looked painful! Seriously intense. Delt session was nice too - hit it from every angle!

 

[Lionheart]

sheriff ,wheres that arm session?

 

[The Sheriff]

^^^^^
sorry man, never got around to posting this weekend.

here it is

all bi's and tri's supersetted

preacher bench curl
75x15, 95x10, 105x5
standing ez bar extension
75x15, 95x12, 105x8

spyder curl (some call it verticle preacher bench)
50x12, 60x10, 70x5
straight bar pushdown
85x12, 95x10, 105x7

incline db curl
20x10, 25x12, 30x11
close grip bench
130x12, 140x12, 150x12

 

[The Sheriff]

chest session was this morning - this was my best single lifting session ever. ive been on a new supplement - iForce Bold 200 - this is the start of my 3rd week. hadnt noticed anything really up to this point, but today was like someone turned on a switch inside me. i have never felt as strong as i did today, i didnt fatigue, just felt like i could lift a house. ive been doing my 5x5 bench program for 6 weeks now, and last week i struggled a little with 205. 210 today was just nothing today. wanted to go higher, but i thought i better stick with the program. anyway, heres the log for today

5x5 bench program
5x5 - 210

incline DB
70x12, 80x10 - a PB, 90x5 - a PB, 100x3 - a PB, yes three PBs in one set

decline
225x10, 245x8 - PB, 265x5 - PB

cable crossover
55x12, 65x15, 75x12

5 personal bests in one workout!!!!!
oh and i did 7 sets of standing calf raises before i started
hope this kinda shit continues - check back tomorrow for back day, gonna deadlift

 

[The Sheriff]

back session was this morning

pull ups - weighted w/ 25lbs
10,9,9

wide reverse grip bent row
135x15, 155x15, 175x15

behind neck pull down
140x15, 160x12, 180x9

seated cable row
155x12, 170x10, 185x9

deadlift
135x5, 225x5, 315x5, 360x5 - new PR, 375x4 - new PR

felt really strong today again, especially in the deads.

 

[The Sheriff]

another shoulder day

5x5 military press
5x5 - 155

45 degree lateral raises
25x12, 30x12, 35x10

bent lateral
15x15, 20x13, 25x10

standing behind neck press
70x15, 90x12, 110x7

smith machine upright row
105x12, 135x10, 155x10

kneeling shrugs - perfomed kneeling on a flat bench machine, a very good shrug movement, no way to cheat, very strict movement
140x20, 215x20, 260x15, 305x10

supposed to do legs tonite but its snowing like a bitch right now so im gonna head home before it gets too shitty

 

[Rocky]

Jesus Christ! It's like you are a man possessed! Possessed with demonic strength! Awesome job on those PB's - impressive weight to be hoisting around too! Something is obviously working - give it to me!!!!!!!!!

 

[The Sheriff]

its a great feeling throwing around weight that you couldnt lift before

 

[Lionheart]

Brutal shoulder session!!Keep it up sheriff!

 

[The Sheriff]

had to put two workouts together into one yesterday, fortunatly I felt good enough to put in a marathon session, I didnt have to cut anything short. started with legs

Bench Squats
135x15, 185x12, 205x12, 225x10 - first time ive ever done these, pretty cool

leg press
6plates x 12, 8x14, 10x14, 12x13, 14x8

walking db lunges - length of gym
30lbs,35,40

extensions
100 lbs x a shit ton, prolly 50 or so

usually do hammies next, but they were shot from lunges

arms was next, changed it up a little, instead of supersetting bis and tri together, i supersetted bis, the supersetted tris
not sure of the reps on these, i was flying through and didnt write anything down

standing alt. curls
35,40,50
incline db curl
20,25,30

standing db extension
70,80,100
db skull crush - 2 arm
20,25,30

preacher curl
95,95,95
hammer db curl
40,45,50

decline skull crush
70,80,110
1 arm db overhead ext
20,20,20
bodyweight dips for shits and giggles
15,10
i was whipped after all that

 

[Lionheart]

Brutal session there buddy.Now go feed yourself and grow