The Sheriffs log

[Rocky]

Damn! 2 sessions in 1 and those supersets must have burnt like mad! Good work.

 

[The Sheriff]

another strong chest day

5x5 Bench Program
5x5 - 215

Incline smith machine
135x12, 185x11, 225x10, 275x4
just two weeks ago i got 225 for 4 reps, got 10 today

dips
bw x 12, 20lbsx10, 45x8, bw x 8

incline flys
30x12, 35x10, 40x8

cable crosses
55x15, 65x12, 75x10 + drop

strength is still flying up

 

[Lionheart]

Thats great you got 6 more reps on those inclines!Strong session for sure

 

[Basebodyfitnesspaul]

Some strong sessions lately sheriff! Good job on smashing your previous best on the incline bench, in only two weeks!

Base

 

[The Sheriff]

thanks everybody

Rocky - yer damn right those supersets burned. my bis havent hurt like that in a long time

Lionheart and Base - for those inclines I got done and didnt really think anything of it till i looked back in my log book and saw my previous number. I about shit when i saw it.

 

[philosopher]

Great chest session sherrif. Keep up the good work

 

[Bulkboy]

damn the improvements on ur inclines is amazing man, keep that up and ull be a monster in no time

 

[The Sheriff]

thanks philosopher and bulkboy - i hope the gains keep coming for a while. i defintley had been a rut for a while, its nice to start blowing up again.

this morning was back day again. very strong again, wanted to deadlift, but im trying to stick to every other week.

weighted pull ups w/ 25 lbs
11,10,8

T-Bar row
2 plates - 12, 3x10, 4x17, 5x15 - last two sets were PRs. wanted to go to 6 plates for the first time ever, but i was gonna run out of time

reverse wide grip pull down
140x12, 180x12, 200x10

1 arm db row
80x10, 100x12, 110x12, 120x10 - a PR

hyper extensions
holding one platex12, 2 plates x 10 - also a PR, never gone over one plate before

4 personal records today, gotta love it

 

[Rocky]

4 PR's!!! Awesome work. Big lifts too. Pulldowns, DB rows and T-bar was superb!

 

[Lionheart]

Nice ,sheriff!4 PRs sounds amazing..keep it up m8

 

[The Sheriff]

a good delt thrashing this morning

5x5 military press
160 lbs

seated dumbell press
50x12, 60x10, 70x7, 80x4 - last two were PR's

seated side lateral
20x15, 25x15, 30x12, 35x10

bent lateral
20x15, 25x15, 30x10

shrugs
135x15, 225x30, 315x25

back for legs tonite, cant decide whether to do a very heavy day or do some high rep marathon sets

 

[Bulkboy]

wtf? 315 for 25 reps on barbell shrugs? thats insane man, are we talking titanic traps here or what?

 

[The Sheriff]

my traps are just retarted strong, always have been. descent size, very strong. wish everything is as strong as the traps. ive done up to 495 for sets of 10-12

 

[The Sheriff]

decided to go the high rep marathon workout for legs. weights arent impressive but they sure put me through hell.

squat
135x30,25,25

leg press
6 plates x 30 x 3

leg extension
60 lbs x 30 x 3

leg curl
80x30 next set got to rep 6 and had the mother of all hamstring cramps, decided that was good enough for the day

did arm workout this morning
didnt keep track of weights, almost no rest on anything, supersets for everything, drop sets on the final set of each excerise, plus some rest pause

skull crushers
v-bar pushdown

preacher curl
drag curls

rope pushdown
close grip bench

barbell 21's
hammer db curl

tri sets for forearms
barbell wrist curl
gripper work
static barbell holds w/225 lbs

all excersises were done for 3 sets
for some reason i just felt like inflicting a shit ton of pain on myself for legs and arms. mission accomplished.

 

[Basebodyfitnesspaul]

Yeah it definately looks like you accomplished your mission bud, two kliller session s there, especially the high rep leg stuff (always a killer). Good job, keep puttin yourself through sessions like that and it's definately gonna pay off.

Base

 

[Bulkboy]

shit that leg session looks fucking brutal, great work man

 

[Rocky]

Ow! I hate high reps at the best of time let alone on legs and squats! Determination to get through that session. Nice going.

 

[Lionheart]

Sounds like great workout..if you wanna throw up..

 

[The Sheriff]

the gains keep coming - heres the chest workout

5x5 bench
5x5 - 220

incline barbell
135x15, 185x12, 205x8, 135x10 - the two heavy sets were PR's

decline db
60x12, 70x10, 80x8 - last two were PR's

flat flies
30x10, 40x10, 45x6

finished up with some standing calf raises

 

[Lionheart]

Another great workout there m8!!PRs all over again