The Sheriffs log

[The Sheriff]

hey everybody, starting my training log......
heres my split mon-chest tue-back wed-off thr a.m.-shoulders thr p.m.-legs fri-arms
this is last weeks workouts, week was really messed up (had the flu Sat thru Mon) so i missed some workouts, had to do a bis, tris, shoulders, and legs DC training style workout on friday to get everything in.

chest (doing a 5x5 bench program right now to build some strength, 5 lb progression every week, just started a few weeks ago)
flat bench 5x5 - 195lbs
Incline DB 50x12,70x12,80x6,60x8 doing negatives, plus some partials to end
smith flat press 135x15,225x9,245x4
butterfly machine 170x10,185x10,200x8

back
wide grip pull ups, bodyweight 17,11,8
bent barbell row 185x17,205x15,225x12
underhand wide grip pull down 185x12,200x9,140x11
1 arm db row 80x10,100x13,115x8
high cable rope pulls to chest(cutler style) 125x15,145x15,155,15

had to combine everying else into one disorganized rushed workout,
wanted to do legs first but everything was busy so i started with arms, didnt record this work out so this is from memory. workout was kinda dc style
ticeps
v bar pushdown - 110lbs
biceps
straight bar cable curl - whole stack, i think its 125
shoulders
hammer strength press - a plate, a quater and a ten per side
legs
leg press - 630lbs smith squat - 225 extensions - 180
thats it for this week, tomorrow will start a normal week.
until next time....

 

[Basebodyfitnesspaul]

Welcome to the logs Sheriff, your first routine looks a bit "messy", but you state that it wasn't a normal week. Can't wait to see how your normal training looks bud.

P.s. Impressive pull-ups.

Base

 

[Turkish1530]

welcome sheriff, glad to see a new log ....now lets just get that training organized

 

[The Sheriff]

thanks, definitley looking forward to chest day tomorrow

 

[The Sheriff]

just finished chest day
started with 3 sets of standing calf raises, seated calf raises and roman chair sit ups

5x5 Bench program
5x5 200lbs
Incline bench - 135x10, 155x10, 175x6, 195x4 - that last set was brutal
Decline DB - 50x12, 60x8, 60x9 + some partials
Incline Fly - 25x12, 30x11, 35x8
Floor BB Press - 135x12, 185x4, 185x3 - first time doing these, i was exhausted by this time

got back day tomorrow, my personal favorite

 

[Bulkboy]

good benching mate, and incline following it glad to see a new log in here...

 

[The Sheriff]

great back day today
pull up station busy so had to do wide grip pull downs
140x12, 160x13, 180x11

t-bar row - corner of power rack
2platesx12, 3platesx12, 4platesx15, 5platesx12 - a personal record

medium grip pull down (palms facing each other)
140x12, 150x11, 160x10

wide reverse grip seated cable row
125x15, 140x12, 140x12 + drop set

deadlift
135x5, 225x5, 275x5, 315x5, 350x5 - personal record

i had to deadlift to "Love Shack" over the speaker system. I need an IPOD.

 

[Bulkboy]

damn great t-bars and deads right there man

 

[onebigeric]

Good to see a new log in the section here; keep up the good work

 

[Rocky]

Another log. Looks like you have some impressive lifts too! Setting PB's in your first couple of sessions - nice going!

 

[The Sheriff]

Descent shoulder day this morning.

5x5 Military press - 145 lbs

up the rack dumbell side laterals (ronnie coleman style)
15,20,25-10 20,25,30-8 25,30,35-6
if youve never tried up the rack laterals, give them a try. they kick your ass

alt. front db raise
35x10, 40x10, 35x20

overhead cable cross (rear delt)
25x15, 35x10, 35x10

reverse peck deck
120x12, 140x10, 160x8

standing DB press
30x12, 35x10, 40x8

barbell shrug
135x15, 225x15, 315x15, 315x15

behind back shrug
225x15, 135x15

back to the gym tonite for the dreaded leg workout

 

[The Sheriff]

blasted legs last night, consider this one a pretty solid workout

Squat
135x10, 135x10, 185x10, 225x10, 275x7, 315x3 - thats a PR i think

Leg press
6 plates x 10, 8 plates x 10, 10 plates x 12, 12 plates x 12, 14 plates x 6

verticle leg press (old school)
210x12, 310x12, 400x5

extensions
110x12, 140x12, 170x10, 200x7 + drop

lying leg curl
110x12, 140x13, 155x7

standing leg curl
40x10 - 3 sets

 

[Rocky]

Congrats on the squat PR. Couple of good sessions there. You certainly battered those delts into submission!

 

[The Sheriff]

finished off the week with arms last night
bis and tris are superset

skull crushers
75x15, 95x14, 115x7
standing bb curl
65x15, 85x14, 105x9

overhead DB extension
70x15, 80x12, 90x7
seated DB curl
30x12, 35x10, 40x8

rope pushdown
85x20, 105x12, 125x8 + drop set
reverse BB curl
50x15, 60x12, 70x8

seated bb wrist curl
standing behind back wrist curl
roman chair sit ups
standing calf raises
all three sets

 

[Rocky]

Skullcrushers are really strong. Good to see forearm work not being neglected!

 

[The Sheriff]

thanx rocky - ive tried the "forearms will grow from heavy deadlifting and back work" but that didnt seem to be working. must be genetically challenged in that area

 

[Rocky]

^Mine are shite. Booth in size and strength - they fatigue really quick, and my grip is shoddy aswell!

 

[The Sheriff]

chest day again, a little tired this morning, didnt feel all that strong, but my weights were still pretty good

5x5 bench program
5x5 - 205

incline smith machine
135x15, 185x12, 205x8, 225x4

seated bench machine - i position myself in machine so that it simulates a decline press
150x15, 170x15, 190x12, 210x8

cable crossover
45x20, 55x20, 65x15 + drop set

not a lot of volume today, but still got a great pump

 

[The Sheriff]

yesterday was back day again

weighted pull up /25lbs
10,9,8

bent barbell row
135x15, 185x20, 215x15, 235x12 - a new PR

nuetral closed grip pull down
140x15, 155x12, 170x9

reverse incline dumbell row
35x12, 35x12, 40x10

straight arm push down
55x15, 65x12, 80x10

volume is still down a little this week, hit everything pretty hard last week. today is a much needed off day.

 

[Lionheart]

Good session there sheriff!Congrats for getting personal best on rows.
Keep going!