The Sheriffs log

[Bulkboy]

nice benching man keep this shit coming!

 

[Rocky]

More PR's on bench! Always a pleasure never a chore. Good sets buddy. Keep those PR's coming!

 

[The Sheriff]

destroyed some pr's again on back day

weighted pull up with 25 lbs
13,11,10

bent row
135x15, 185x12, 225x20, 255x10 last two were pr's

pull down, wide grip
140x12, 160x12, 180x10

t-bar using 35lbs plates this time
3x12, 4x12, 5x12, 7x10 - might be a pr, too lazy to do the math

deadlift
135x5, 225x5, 315x5, 365x5, 405x3 finally broke into the four hundreds - a PR

thanks for all the encouragement everybody!!!

 

[kickazz23]

impressive lifts man..nice to see a new log here....also...thumbs up to your huge ass leg press on smith !!!

 

[Lionheart]

Damn, what can i say..keep it up m8!

 

[Rocky]

Fucking awesome PR's! Great weights to hit on those compound lifts! Getting 405 on deads at any time is great let alone at the end of a session!

 

[The Sheriff]

deltiods took a beating this morning

5x5 military press
5x5 - 165

seated side laterals
20x15, 25x15, 30x15 drop set 25,20,15,10 - couldnt lift arms afterwards

reverse pec deck
100x15, 120x15, 140x15, 160x12

wide grip upright row
60x15, 80x15, 100x12

dumbell shrug
80x16, 100x15, 140x20 - 140s the heaviest one we got

 

[The Sheriff]

rocky, lionheart, bulkboy, kickazz23 - thanx for the continued support guys!!

 

[The Sheriff]

arm session - did straight sets for the first time in quite a while

barbell curl
65x12, 85x12, 105x10 - a PR

hammer curl
35x12, 40x12, 45x10

preacher curl
95x12, 95x10, 95x7

vbar pushdown
125x12, stack - think its 155x12, stack plus 25x10, stack plus 50x7

close grip bench
135x15x3

overhead dumbell extension - 1 arm
20x12, 25x10, 25x10

nothing crazy today, still got a good pump

 

[Lionheart]

Another PR there.Good job m8.

 

[Rocky]

It's great to keep coming in here and seeing 'PR' at least once every session. Motivating stuff buddy.

 

[Big VIC]

Great pr sheriff keep up the good work

 

[Bulkboy]

damn that is some impressive curling man! giant guns in no time baby!

 

[The Sheriff]

thanks everybody, been away from the computer for a few days so heres some workout sessions for ya

forgot to post leg day last week

squat
135x12, 185x12, 225x12, 275x8, 315x6 - a PR

leg press
6 plates x 12, 8x10, 10x10, 12x10, 14x10 - a PR

sumo DB squat - bored and wanted something new, kinda cool
50x15, 70x12, 80x12, 100x12

leg extensions
125x12, 155x10, 185x12, 200x7

leg curl
110x12, 125x12
been getting really bad hammie cramps lately while doing leg curls, cant get them to stop

 

[miamiracing]

nice squats my friend.. looks good.. congrats for p.b.'s as well

 

[The Sheriff]

chest on monday

abandoned the 5x5 cause i wasnt stuggling at all after 2 months
225x5, 225x5, 245x5, 275x4 - a PR, 300x2 - a PR
FINALLY BENCHED 300!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

incline Db
50x12, 70x12, 80x10, 90x5

decline
135x12, 185x12, 225x7, 245x4

floor press
135x10, 185x8

flat fly
30x10x3 sets

i was pumped about the 300, always been kind of a crappy flat bencher, so thats huge for me

 

[miamiracing]

another solid session, heavy benching too..

 

[The Sheriff]

back yesterday
bent row
135x15, 185x15, 225x15, 275x12 - a PR

pull up
15,12,10

reverse incline db row
35x15x3

got crazy and did a triset of behind neck pulldown, close neutral pull down, and wide grip pull down, 10 reps each, didnt keep track of weight. that was some grueling shit.

db pull over
50x10, 60x10, 70x10

hyperextension
1 plate x 15, 2x10, 3x7, bodyweight x 10 the 3 plates was a PR

 

[miamiracing]

and again p.b. all over.. thats some sick shh...

 

[The Sheriff]

shoulders this morning - had a little right shoulder pain so took it kinda easy

military press
175x5, 175x5, 155x8, 135x10

db press
50x10, 60x10, 70x4 drop with 40x8

standing strict lateral
20x15, 25x13, 30x8 - pain pretty bad here

overhead rear delt cable cross
25x15, 35x15, 45x10

snatch
135x7x3

shrug
135x15, 225x15, 315x15, 405x15