The Sheriffs log

[knight_rider]

king of rack deads yewwwwwwww! love it

 

[miamiracing]

how bout some updates m8t?

 

[The Sheriff]

shit guys, i havent been on mecca forever!! ill get the log goin again, maybe tomorrow! sorry its been so long!

 

[Lionheart]

Welcome back bro

 

[The Sheriff]

ahhhhhhhhh, good to be back

 

[The Sheriff]

alright, ill give you a quick look at what i did today, didnt keep an actual log, couldnt find a pen this morning.

incline DB
50x12
70x10
80x9
90x5

flat DB
70x10
80x10
90x5

incline fly
25x10
25x10
25x10
superset with
incline hammer strength press
plate and a 1/4 each side
10
10
10

dips - bodyweight
15
15
15

rope pushdown
superset with
overhead cable extension

 

[Lionheart]

Nice chest blast bro.Keep updating

 

[The Sheriff]

thanks lion

 

[The Sheriff]

decided to do a powerlifting sort of workout today, see what my 1RM is right now

squat
135x10
135x10
185x2
225x2
275x2
315x2
335x1
355x1 - pr
375x1 - pr
385x1 - pr

previous best was 345 about a month ago

deadlift
135x5
185x2
225x2
315x2
365x1
405x1
415x1 - pr
425x1 - pr

previous best was 405

 

[alee`]

nice set I say !

 

[The Sheriff]

thanks for stopping by!

 

[miamiracing]

nice lifts, congrats for your p.b's on squats and deads

i bet you could go a lil higher on deadlifts if you had them done before squats just too much leg work you know

 

[The Sheriff]

yeah, totally agree with you, i was pumped about my squat poundages, and was a little dissapointed about the deads, i was hoping for like 450, but yeah, my legs were a little shaky.

 

[PrizeFighteR]

Way to shatter those previous maxes my man

 

[The Sheriff]

thanks prize

 

[Lionheart]

decided to do a powerlifting sort of workout today, see what my 1RM is right now

squat
135x10
135x10
185x2
225x2
275x2
315x2
335x1
355x1 - pr
375x1 - pr
385x1 - pr

previous best was 345 about a month ago

deadlift
135x5
185x2
225x2
315x2
365x1
405x1
415x1 - pr
425x1 - pr

previous best was 405

Awesome bro,congrats!!

 

[VBP]

You're having some nice PB:s. Grats for that

 

[Rocky]

Awesome PB's! That'ds a hell of a jump up in weight on both lifts - full credit to you!

 

[The Sheriff]

thanks guys!

back thickness and biceps

bent row - bent to parallel, very strict
135x10
155x10
165x8

1 arm db row
50x10
80x10
100x10

seated cable row
155x10
185x10

rack deads
135x5
225x5
315x10
405x12 - pr
495x7 - pr

incline db curl
20x15
25x10
30x6
30x6

what a difference the angle makes on bent row. normally i stand up a little straighter and use a little body english, rowing up to 275 lbs, doing it parallel like arnold used to 165 was a definite stuggle, major lat burn.

 

[Lionheart]

Some heavy racks there bro.Good work