The Sheriffs log

[The Sheriff]

thanx miamiracing
ive never had more intense and crazy lifting sessions as i have this last month.

 

[The Sheriff]

legs tonite
a little lighter than usual, didnt have much to eat today, and when i was making my preworkout shake before i left work i dropped the damn thing and my shaker broke, and the protein shake went everywhere. son of a bitch.

front squat
135x10, 135x10, 155x10, 175x8

bench squat, this is the second time ive ever done this, and this time the bench i used was a good 6 inches lower than the previous time. that makes a world of difference. a lot lighter weight.
135x10, 155x9, 165x8

hack squat - usually these hurt my lower back, but for some reason it felt good today.
2 plates x 10, 2 1/4x10, 4x8, 4x6 first time ive ever gone 4 plates, so i got my PR!

1 leg extension
55x10, 65x10, 80x10

standing leg curl
40x10, 50x10, 60x8

finished with some seated calf raises

 

[Big VIC]

sorry about the food and shake but None the less you had a impressive work out good job.

 

[Lionheart]

I was scared first cause i didnt see PR there ,but i saw wrong.
Nah goog job as always..

 

[Rocky]

I know I shouldn't but at your shaker exploding everywhere!
Nice session though - glad you felt the difference going lower in them squats!

 

[The Sheriff]

another record chest day

bench
135x10, 135x10, 185x5, 225x5, 245x5, 275x6, 305x3, 315x1, 225x6, 135x8 - 3 heaviest sets were PRs

incline smith stop press
285x10, 205x8, 225x6

dips
45lbsx8,6,6 bodyweight x 6

incline machine
180x10, 220x10, 250x10, 280x5

cable crossover
55x15, 65x15, 75x15

just broke into the 300s last week, got it to 315 today, this is huge for me, ive always been a shitty bencher. im pumped!!

 

[Rocky]

Excellent work. Impressive benching. Whole chest session is superb. Congrats on awesome PR's!

 

[Lionheart]

Great benching for sure.

 

[The Sheriff]

thanks rocky and lionheart! wish the damn gym was open today

 

[Bulkboy]

jesus thats some sweet benching right there man awesome stuff, how about some pics of urself?

 

[The Sheriff]

my digital camera is jacked up right now, hopefully some time in the future.



(and im not in the best shape right now.)

 

[The Sheriff]

legs took a solid beating last night

barbell squat
135x10, 135x10, 185x10, 225x10, 275x9, 315x7 - PR

barbell hack squat (first time ive done these. akward as hell right now.)
45x10, 55x10, 55x10, 55x10

hack squat
2 plates x 10 2 1/4 x 10, 4 x 9 - PR

leg press
6 plates x 40, 6x30

extension (not walking so good at this point)
65x20, 80x20, 95x10 + 30 second hold at contraction - nearly threw up

1 leg standing curl
50x12, 60x10

whole session was fucking brutal

shoulders and triceps this morning

seated DB press
50x12, 60x12, 75x8, 85x4 - last two sets were PR's

cable side laterals
4 sets - 35x10 done with no rest

reverse pec dec
120x15, 150x15, 180x9

shrug
135x15, 225x15, 315x15, 405x20

did skull crusher, close grip bench and 1 arm overhead extensions as a triset

crushers
95x10,8,8
cg bench
95x10,10,10
extension
15x10,8,8

rope pushdown
85x10,10,12+6 done with hands together to finish

 

[Bulkboy]

solid leg work, and as usual those shrugs are just freakish

i wanna c those titanic traps of yours

 

[Lionheart]

Strong squats and brutal finishing with highreps on legs.Shrugs are great

 

[Big VIC]

great numbers there no doubt bro keep up the good work

 

[The Sheriff]

bulkboy - thanks for the comments. the traps arent overly huge, just very strong

lionheart - thanks buddy

vik - thanks, i'll definitley keep it up

 

[ordinary]

Great work bro! Way to burn those legs at the end with the high reps and the hold contraction! And also great shoulder and tricep work. Good circuit for the tris.

 

[Rocky]

Excellent sessions. Leg work was as brutal as you said! Huge exercises and 40 and 30 rep sets!!!
Copngrats on the PR's too!

 

[The Sheriff]

thank you for the comments Ordinary and Rocky!!

Back and Bicep yesterday

wide grip pull up - bodyweight
20 - PR, 12,10

underhand barbell row
135x15, 185x15, 205x12

reverse close grip chins
12,10,10

1 arm db row
80x10, 100x10, 120x12, 140x8 last two were PR's

1 arm preacher curl
25 lbs x 12 - 3 sets
1 arm preachr curl negatives
25 x 6 x 3
i love doing these negatives, if youve never tried them you should - resist on the way down, when you get to the bottom use the other arm to get the weight up and repeat. really good stretch and burn excercise.

 

[Lionheart]

Awesome ,you did back too.Looks good m8.Nice weights and PRs there.