The Sheriffs log

[PrinceVegeta]

GReat overal session man!

 

[Rocky]

Look at that! Has some time off, changes the routine and hits a PB on the 1st exercise! That's the way!

 

[The Sheriff]

thanks prince and rocky!

bench
225x12 - pr
225x8

standing military press
115x10
115x8

front squat
185x10 - pr
185x8

barbell row
275x10
275x8

barbell curl
85x10
85x8

calf raises
275x15
275x15

side laterals
30x12
30x10

then right after that session i had my first slow pitch softball practice of the year, i was whipped after that, my obliques are killing me right now.

 

[The Sheriff]

squat
275x7
275x6

donkey calf raise
110x15
110x15

leg curl
125x12
125x10

incline barbell
185x10 - pr
185x8

pull up
15
12

wide grip upright row
110x10
110x8

crunches, stick twists and leg raises
25,25

 

[Mikew]

Sessions look good Sheriff. Pr=personal record? Im so used to seeing pb

 

[Rocky]

Check out those pr's - on the exercises that count too! Good work fella.

 

[miamiracing]

yea a hell of p.bs good job

 

[Lionheart]

Looking good and strong bro.Keep them coming

 

[The Sheriff]

mikew - yeah i usually put pb, i musta been in a hurry

rocky - thanks man

lionheart - thanks bud, i will

 

[The Sheriff]

deadlift
315x12 - pb
315x8

SLDL
225x12 - pb
225x10

incline db
80x10
80x8

pull down
160x12
160x8

leg press
450x14
450x12

dips
17
15

supported bent laterals
15x15
15x15

calf raises
155x14
155x11

crunches
30
25

stick twists
2 sets

 

[Lionheart]

Nice heavy session with a two new PBs.Godd work bro

 

[Mikew]

Its always good to get a new pb, grats dude.

 

[Rocky]

More PB's - and in the best moves too. High rep deads with good weight. Nice work.

 

[The Sheriff]

bench
225x11
225x8

standing military
115x12
115x8

front squat
185x10 - pb
185x8

bent row
275x13 - pb
275x10

barbell curl
85x12
85x10

calf raise
275x17
275x15

side laterals
30x16
30x12

 

[Lionheart]

PBs just keep coming..good work buddy

 

[The Sheriff]

monday was kinda a screw around workout, nursing several small injuries from a weekend long softball tournament and a severly heavy drinking session. (i get injured a lot when i drink)

bench
135x10
185x10
225x5
245x5
275x4
295x3

board press
225x10
275x5 - pb
315x3 - pb

rack deads
135x10
225x10
315x10
405x10
495x5 - no straps
585x5 - pb - with straps

wide grip pull up
15
close reverse pull up
12

 

[The Sheriff]

another odd session, still working around some injuries plus a new one i got today at work, banged up my right knee pretty bad, real swollen and bruised.

first time ever really doing clean and jerks, so i guess all these are PB's
135x5
145x5
155x5
165x5
185x3
195x2
205x1
215xfail
215xfail - couldnt quite lock out either time, damn close

deadlift
135x5
225x5
315x5
365x3
385x2

couple odd sets of pull ups, various grips

incline db
50x20
65x12
80x12 - think that may be a PB.

 

[The Sheriff]

heres my last two sessions this week

deads
315x13 - pb
315x10

SLDL
225x8
225x8

incline db
80x12 - pb
80x8

pull down
160x14
160x9

leg press
450x15
450x12

calf raise
155x14
155x12

dips
20 - pb
16

yesterdays workout
bench
225x13 - pb
225x7

standing military
115x12
115x10

front squat
185x12 - pb
185x9

bent row
295x11 - pb
295x9

barbell curl
85x14
85x10

db lateral
30x13
30x12

lots of personal bests, think im liking this full body stuff!!

 

[PrinceVegeta]

awesome session man!!

 

[Rocky]

Great work. Lot of exercises in that last session with good weight.

Those clean and jerks from the other day were great - superb weight for a first time out.