The Sheriffs log

[The Sheriff]

i put up some descent weight in the second session too, doing 305 on flat smith for like 5 i think, give or take one. suprised for being so tired

 

[The Sheriff]

back session

lowered the weight a little today, concentrating on more contractions and stretches in the pull up and pull down stuff today

pull up - bodyweight
10,10,10

bent row
135x15, 185x15, 245x15, 275x12

pull down - wide grip
110x12, 120x12, 130x12

cable row - med grip
110x14, 125x13, 140x12

deadlift
135x5, 225x5, 315x5, 375x5, 405x3

rack deads
225x10, 315x7

back and grip were fucked by then, time to quit

 

[The Sheriff]

shoulders

side laterals - very strict
20x15
25x12
30x10

behind neck smith machine press
135x15
155x13
175x10
195x8

incline side laterals - kinda hurt
15x15
15x15
15x15

rear lateral - face down on incline bench
15x15
20x15
25x12

seated db shrug
50x15
80x15
80x20

 

[ordinary]

Nice work bro! Some heavy pressing especially after the strict laterals! Those bitches make the pressing a lot tougher. And the good old incline side laterals... gotta love'm!

 

[The Sheriff]

thanks ordinary - that was the first time ive tried the incline laterals

 

[Rocky]

Excellent lifts here Sheriff.
Military presses are outstanding - especially for BH lifting.
Deads are great too.

 

[The Sheriff]

thanks rocky - my back is still sore from the deads

 

[The Sheriff]

skipping legs and arms this week, got some family problems going on right now, plus im just straight up beaten down right now. not due for any real time off for about 3 weeks still, so a couple days should do the trick for now.

 

[The Sheriff]

well my time off didnt last very long. hit the gym on the way home in my street clothes for some quick bi tris and 4arms. didnt keep track of anything but heres the excercises
barbell curls

skull crushers

hammer curls - cross body

close grip bench

barbell wrist curl
superset with
reverse barbell curl

workout done quickly, little rest, with some rest pause and drop sets, got my pump on and got the hell out of there.
picked up a 10 lb bag of protein and a tub of multi's, headed to the grocery store and got 20lbs of chicken breast for 1.79 a pound. good deal.

 

[PrizeFighteR]

rows, deads, and militaries are really strong. great workouts bro

 

[Lionheart]

Great sessions m8.Incline side laterals are awesome.I did them myself first time this week and i think ill keep doing them..

 

[Rocky]

Nice little arm session - the lure of the gym too much!

 

[The Sheriff]

prizefighter - thanks for the comments!!

lionheart - yeah i think ill keep doing them too

rocky - hard to stay away!

the lure of the gym got me again yesterday. ended up going to a different gym with a friend yesterday afternoon and hit my legs pretty hard.

squat
135x10
185x10
225x10
275x10
315x7

leg press
6 plates x 10
8x10
10x10
12x10

leg extension
not sure on the weights - 4 sets progressivley heavier, last set was 8 reps with whole stack

seated leg press machine
again not sure on weights - 3 sets, 12 reps, last one was whole stack, i think either 390 or 490 cant remember for sure

lying leg curls
again cant remember shit, didnt write anything down

seated calve raise
up to 220 lbs

i left my logbook at work over the weekend:angrydude:

 

[PrizeFighteR]

strong squatting bro!

 

[The Sheriff]

thanks prizefighter - im very happy with how my squating is coming along, squats have always been hard for me, im 6'4" with very long legs, its a long ways down to parallel

 

[The Sheriff]

chest workout

bench
135x10
135x12
185x5
225x5
245x5
275x4
225x9

incline smith
135x12
225x9
245x4
225x6
225x5

pec dec
110x15
120x15
140x12
110x30

first workout in a long time with a partner, things moved pretty slow, gonna take some getting used to

 

[Natureboypkr]

Good solid session and straight to the point

 

[ordinary]

Great last two lifts Sheriff! Leg workout out looked punishing and the chest pressing was very strong too. Keep it up bro!

 

[The Sheriff]

natureboy - thanks, thats how i like it, nice and simple

ordinary - thank you, legs are pretty tore up right now

 

[Lionheart]

Couple of strong session bro.
your 6'4"!!!!Damn!