Ziegler's Diary of a Madman

[Ziegler]

45 minutes on the exercise bike Spotify on the Alice in Chains Station

1. Push up's 5x30

2. Military Press 100 lbs. 5x10

3. Behind the Neck Press 100 lbs. 5x10

4. Bent over rows 100 lbs. 5x10

5. Upright rows 100 lbs. 5x10

6. Crunches 5 x 30

 

[Ziegler]

45 minutes on the exercise bike Spotify on the Led Zeppelin Station

1. Front Squats 10x10 100lbs

2. Calf Raises 2x50 on a 2x4

3. Behind the Neck Presses 10x10 100lbs

4. Military Press 10x10 100lbs

5. Push ups 5x30

6. Bent Rows 10x10 100lbs.

 

[Ziegler]

Treadmill 15mins at 5.0

1. Smith machine decline press 2x10 @ 135 2x10 @ 225

2. Smith machine flat bench 2x10 @ 135 2x10 @ 225

3. Smith machine incline press 2x10 @ 135 2x10 @ 185

4. Overhead press on Cybex 10x10

5. Tricep extension on cybex 10x10

 

[Ziegler]

Stationary bike 5 mins.

1. 2x10/200 cybex legpress

2. Two light weight sets of 15 on the cybex chest press machine

3. 2x10/135 2x10/225 flat bench on the smith machine

4. 2x10/95 2x10/115 behind the neckpress smith machine.

5. 4x10/135 close grip benchpress

 

[Ziegler]

30 minute bike ride.

1. 5x10 regular grip straight bar curls

2. 5x10 reverse curls

3. 5x10 straight bar shrugs

4. 5x10 straight bar bent over rows

5. 2x25 sit ups

6. 2x25 calf raises

 

[Ziegler]

25 mins exercise bike

1. Front squats 2x10 95lbs - 2x10 135 - 2x5 185.

2. Behind the neck press 2x10 95 2x10 135

3. Seated reverse dumbell fly's 2x10 15lbs - 2x10 20lbs

4. Incline press 2x10 95lbs 2x10 135lbs

5. Flat bench 2x10 135lbs 2x10 225lbs

6. Cable Fly's 2x10 30lbs - 2x10 40lbs

7. ab machine 2x50

 

[Old Duffer]

Missed this blog somehow.

Excellent!

Thanx for blogging

 

[Ziegler]

15 mins stationary bike

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

2. Behind the neck press 2x10 135lbs 2x10 225lbs

3. Seated Rows 2x10 100lbs 2x10 150lbs

4. Flat Bench 1x10 135lbs 1x10 225 1x5 275lbs 1x10 135lbs

 

[Ziegler]

30 mins stationary bike

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

2. Behind the neck press 2x10 135lbs 2x10 225lbs

3. Seated Rows 2x10 100lbs 2x10 150lbs

4. Flat Bench 1x15 135lbs 1x10 225 1x5 275lbs 1x20 135lbs

5. Preacher bicep & tricep supersets on cybex machines 4x20 - 10 bi 10 tri

 

[Ziegler]

Rode my bicycle to the gym around 1 mile each way

1. front squats 1x20 45lbs. 1x10 95lbs 2x10 135lbs.

2. Dumbell shoulder press 1x10 25lbs 1x10 45lbs 1x10 65lbs 1x10 25lbs

3. seated rows 1x20 110lbs 1x10 150lbs

4. dumbell lat pulls each side 1x10 50lbs 1x10 60lbs 1x10 70lbs 1x10 50lbs.

5. Flat benchpress 45lbs 1x20 135lbs 1x12 225lbs 1x10 315lbs 1x5 135lbs paused for 5secs 1x10

6. bicep tricep cable supersets with the tricep rope and ez bar 4x10 each.

 

[Ziegler]

Stationary bike 10 mins.

1. Legpress 1x10 2plates 1x10 3 plates 1x10 4 plates 1x10 3plates.

2. Leg extensions 100lbs 4x12

3. Seated Leg Curls 50lbs 4x12

4. Behind the neck press 45lbs 1x20 135lbs 1x10 185lbs 1x10 135lbs 1x10.

5. Seated rows 100lbs 1x20 150 lbs 1x10

6. Dumbell Lat rows 2x12 65lbs.

7. Flat Benchpress 45lbs 1x20 135lbs 1x12 225 2x10 135 1x12.

8. Pecdeck 2x20 with light weight.

0. Ab machine 2x50 with light weight.

 

[Ziegler]

1. 4x10 40lb straight bar reverse curl.

2. 4x10 straight bar tricep extension

3. 4x10 tricep chair dips

4. 4x10 60lbs straight bar bicep curls

View attachment 565001

 

[Ziegler]

Stationary Bike 20mins

1. Front squats Smith machine

2. Leg extensions

3. Leg Curls

4. Calf Raises

5. Overhead press

6. Seated rows

7. Dumbell rows

8. Incline press Smith machine

9. Pec Deck

10. Bicep machine

11. Tricep simulated dip machine

 

[Ziegler]

15 mins on an arch trainer

1. Cybex Back extension machine 4 x 25

2. Cybex Ab machine 4 x 25

3. Side bends with 45 pound plates 2 x 20

4. Shrugs 45 pound plates 2 x20

5. Cybex rear delt machine 3 x 15

15 mins on arch trainer

View attachment 565313

 

[Bhowald]

Just want to encourage you! Keep going!

 

[Ziegler]

Night before last

20 mins arc trainer

1. Flat bench Smith Machine 1x25 45lbs. 1x10 135lbs 1x10 225lbs. 1x5 275lbs

2. Seated rows 2x20 100lbs

3. Dumbell rows 1x10 50lbs 1x10 65lbs 1x10 50lbs

4. Cybex bicep preacher curls 4x10

5. Cybex simulated dip tricep machine 4x10

20 mins arc trainer.

Last night

10 mins arc trainer

1. Cybex hack squat 4x15

2. leg extension 4x15

3. leg curl 4x15

4. Standing calf raises 2x50

5. Leg lifts machine 4x10

6. Cybex Ab machine 4 x 25

7. Cybex Back extension machine 4 x 25

10 mins arc trainer

 

[Ziegler]

30 mins arc trainer

1. Adductor machine 3 x 20

2. Abductor machine 2 x 20

3. Leg extensions 4 x12

4. Leg curls 4 x 12

5. Calf raises 2 x 50

8. Front Squats Smith Machine 1 x 15 90lbs 2 x 12 135lbs 1 x 15 90lbs

 

[Ziegler]

Last Night

15 mins arch trainer

1. Cable rows 1x20

2. Dumbell rows 4x10

3. Cable rows 1x20

4. Lat pull downs 4 x12

5. Dumbell shrugs 4x10

6. Reverse flys machine 4x15

7. Back extension machine 4x15

8. Preacher curls machine 4x10

9. Reverse Curls 4 x10

 

[Ziegler]

30 minutes elliptical machine

1. Calf raises 2x50

2. Leg extensions 4x15

3. Leg curls 4x15

4. Supersets abductor & adductor machines 4x15 4x15

5. Leg press machine 4x15

View attachment 565428

 

[Ziegler]

10 mins elliptical

1. Cybex hack squats 4x15

2. Leg extension 4x15

3. Leg curl 4x15

4. Abductor machine 4x15

5. Adductor machine 4x15

6. Glute machine 4x15

7. Calf raises 4x50