The Sheriffs log

[The Sheriff]

today is an rest day, back in for legs tomorrow AM.

 

[PrinceVegeta]

Hit em hard boy!!

 

[The Sheriff]

just finished up with legs

squat
135x10
135x10
185x10
225x10
275x8
315x5
335x1
345x1
just felt like doing some singles

walking db lunges
4 sets, length of gym - 35 lbs

lying leg curl
95x15
115x15
140x12
155x8 + 3 set drop

standing calf raise
3 sets

kind of an unusual workout for me, during my week off all i could think about was squating for some reason, so i spent a lot more time on them this workout

 

[ironheart]

awsome squats mate. nice session overall.

 

[Lionheart]

Yep strong squatting bro.

 

[The Sheriff]

thanks lion and iron

 

[PrinceVegeta]

NNice squatting session there! great leg session overall!

 

[PrizeFighteR]

loving the singles on squats! keep pumping these sessions out bro

 

[The Sheriff]

heres the back width and shoulders session

Wide Grip Pullup
15
12
10

Seated Dumbell Press
50x13
60x10
70x6 drop to
40x10

Wide Grip Pulldown
150x12
170x10
190x7

Standing Laterals (strict)
15x15
20x12
25x12
30x8

Hammer Grip Pull Up
12
8
8

Wide Grip Upright Row
80x15
100x10
120x6

Seated Dumbell Shrug
80x15
80x12
80x12

pretty happy with this workout, next week i will be cycled back on I-Force Bold 200, which is the only supplement ive ever taken that actually worked for me. Ive been off for about 6 weeks. definitley recommend taking this to anyone, if you look back in my log you'll see how much i shot up after just one bottle.

 

[Lionheart]

Intresting how you alternate between shoulder and back exercises.Looks good

 

[Rocky]

Squats looked great. Good weight and lots of sets.
Like the shoulder and back alternate work - bet it gives a great upper body pump.

 

[The Sheriff]

thanks rocky and lion, alternating them just seemed like the right thing to do, probably gonna stick with it for a while

Back Thickness, Biceps

Underhand Bent Row
135x15
155x15
175x15
225x12 - PR

Rack Deads
135x10
225x10
315x10
405x10 - PR
495x5 - PR

1 arm DB Row
80x10
100x10
120x10
140x6

Barbell Curl
65x10
85x10
85x8
85x6

Reverse Incline bench db row
30x15
35x12
40x10

1 arm cable curl
45x15
55x12
65x10

 

[PrinceVegeta]

Great back session man! awesome weight used there!!

 

[ironheart]

awsome back session sheriff. nice going on the rack deads and underhand bent row breaking your PR's

 

[miamiracing]

whats good dog? congrats for p.b. on rack deads.. stop doin that girl stuff and switch to real boys deads

 

[PrizeFighteR]

big weights! Any session with three PBs in it is always a good one.

 

[Rocky]

Superb work. Major back strength. Those PR's are huge! Good going.

 

[Lionheart]

Wheres sheriff`?:angrydude:

 

[PrinceVegeta]

Lack of updates.......

 

[PrizeFighteR]