Ziegler's Diary of a Madman

[Ziegler]

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1. 15 mins on treadmill 10 @ 3.5 - 5 @ 4.5

2. Leg press 3 plates 1x10 - 4 plates 1x10 - 5 plates 1 x 10 - 3 plates 1x10

3. Standing calf raises 2 x 50

4. Flat bench Smith machine 1 plate 1x5 - 2 plates 2x5 - 1 plate 1 x 5

5. Wrist Curls & Reverse Wrist Curl Super Sets 8 X 15 with 40 & 60 pound straight fixed weight barbells

6. Face Down & Face Up 25 pound Weighted Neck Resistance 8x10

 

[Milton]

Looking good please keep us posted!

 

[Ziegler]

60lbs straight bar at home workout

1. 10 mins jump rope

2. Crunches 4x25

3. Reverse curls 4x20

4. Regular curls 4x25

5. Military press 4x30

6. Behind the neck press 4x30

7. Medium tension hand grip exerciser 1x75 each hand coil side up 1x75 each hand coil side down

8. Heavy tension hand grip 1x10 each hand coil side up 1x10 coil side down.

9. Medium tension constriction holds 1 minute x2 each hand.

5 mins jump rope

 

[Ziegler]

60lbs straight bar at home workout

1. Close grip curls 4x10

2. Wide grip curls 4x10

3. Reverse curls 4x10

4. Military press 4x30

5. Behind the neck press 4x30

6. Pushups 4x20

7. Crunches 4x50

No Jumprope I am gunna ride my bike later today

 

[Ziegler]

60lbs straight bar & Jump rope home workout

10 mins jump rope

1. Close grip curls 4x10

2. Wide grip curls 4x10

3. Reverse curls 4x10

4. Palms up & Palms down forearm wrist curls supersets

5. Military press 4x30

6. Behind the neck press 4x30

10 mins jump rope

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[Ziegler]

15 mins treadmill 5 mins at 3.5 / 10 mins 4.6

1. Leg press 3 plates 1x10 - 4 plates 1x10 - 5 plates 1 x 10 - 3 plates 1x1

2. Standing calf raises 2 x 50

3. Flat bench Smith machine 1 plate 1x10 - 2 plates 2x10 - 1 plate 1 x 10

4. Seated rows 1x25 50lbs 1x15 100lbs 1x12 150lbs 1x12 150lbs.

5. Seated rear delt dumbell reverse fly's 1x12 15lbs 2x10 25lbs 1x12 15lbs

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[Ziegler]

80 pound straight barbell workout

No cardio

1. Regular curls 4x10

2. Reverse curls 4x10

3. Military press 4x25

4. Behind the neck press 4x25

5. Bent over rows 4x15

6. Palms up wrist curls 4x20 Reduced to 60lbs

7. Palms down wrist curls 4x20 <--- Reduced weight to 40lbs

8. Crunches 2x50

9. Standing calf raises 2x50

 

[Ziegler]

Quick Workout

1. Treadmill one minute at 3.5 four minutes at 5.0

2. Legpress 3 plates 1x20 - 4 plates 1x10 - 5 plates 1x10 - 3 plates 1x20

3. Flatbench Smith Machine 1 plate 1x20 - 2 plates 2x10 - 1 plate 1x20

 

[Ziegler]

60 pound straight barbell workout no cardio

1. Reverse curls grip shoulder width apart 4x10

2. Regular curls grip shoulder width apart 10x12

3. Palms up wrist curls 4x20

4. Palms down wrist curls 4x12 <---- weight reduced to 40

5. Standing calf raises 2x50

6. crunches 2 x50

 

[Ziegler]

100 pound straight barbell workout no cardio

1. Reverse curls grip shoulder width apart 4x10

2. Regular curls grip shoulder width apart 10x12

3. Military Press 5x10

4. Behind the neck press 5x10

5. Standing calf raises 2x50

6.Ab crunches 2x50

7. Leg raises 2x20

 

[BigGameHunter]

Great activity Zig

 

[Ziegler]

30 mins treadmill 10 mins at 3.5 / 10 mins 4.5

1. Leg press 4 plates 1x10 - 5 plates 1 x 10 - 4 plates 1x10 3 plates 1x20

2. Standing calf raises 2 x 65

3. Flat bench Smith machine 1 plate 1x15 - 2 plates 2x10 - 1 plate 1x15

4. Incline Dumbell Press 40lbs 1x10 50lbs 1x10 60lbs 1x10 40lbs 1x15

5. Cybex Lat Pull 90lbs 1x15 110lbs 1x15 130lbs 1x15 150lbs 1x15

6. Cybex Ab machine 2x20 dont remember the weight.

Decided to give these Cybex machines a shot and really liked the Lat Pull down one.

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[Ziegler]

20 minutes on the exercise bike Pandora on Iron Maiden

100 pound straight barbell workout Pandora now on Ratt

1. Reverse curls grip shoulder width apart 10x10

2. Regular curls grip shoulder width apart 10x10

3. Military Press 5x10

4. Behind the neck press 5x10

5. Standing calf raises 2x75 & hand grips 2x75 <----- simultaneously

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[Ziegler]

Home Workout

30 mins exercise bike Youtube on Ozzy Osbourne Bark at the Moon playlist

1. 100 pound front squats 10x10

2. Standing calf raises 2x100

3. Push ups 10x20

Perfect Pushup's locked into this position

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[Ziegler]

30 minutes treadmill

1. Smith Machine Front Squats 25 lbs plates 1x10 45 lbs plates 2x10 25 lbs plates 1x10

2. Leg Press 3 plates 1x10 4 plates 2x10 3 plates 1x10

3. Smith Machine Incline Bench 1 plate 4x10

4. Smith Machine Flat Bench 1 plate 1x10 2 plates 2x10 1 plate 1x10

5. Smith Machine Decline Bench 1 plate 1x10 2 plates 2x10 1 plate 1x10

6. Cable Crossovers 4x10 Light weight & slow motion

7. Cybex Tricep machine 4x10

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[Ziegler]

30 minutes stationary bike - no more treadmill my ankles don't agree with it.

1. Leg Press 3 plates 1x10 4 plates 2x10 3 plates 1x10

2. Cybex Ab machine 2x50

3. Smith Machine Decline Bench 1 plate 1x10 2 plates 3x10

4. Smith Machine Flat Bench 1 plate 1x10 2 plates 3x10

5. Smith Machine Incline Bench 1 plate 2x10 1 Plate + 25's 2x10

6. Cybex Pec Machine 4x10 50lbs.

 

[Ziegler]

30 minutes on the exercise bike Spotify Premium working on playlist's

100 pound home workout

1. Regular curls grip shoulder width apart 5x10

2. Reverse curls grip shoulder width apart 5x10

3. Military Press 5x10

4. Behind the neck press 5x10

5. Face up neck exercise 2 x 40

6. Face down neck exercise 2 x 40

 

[KevinCos]

Cool
I would have died doing your routine!

 

[Ziegler]

30 minutes on the exercise bike Spotify Premium on Billy Idol & Depeche Mode

1. Standing on platform calf raises 4x50

2. Regular curls 5x10 - 100 lbs

3. Reverse curls 5x10 - 80lbs

4. Palms up wrist curls 5x15 60 lbs

5. Palms down wrist curls 5x15 40 lbs

6. Push ups on perfect push ups 4x25

 

[Ziegler]

Cool
I would have died doing your routine!

Judging by the looks of you I find that hard to believe