Ziegler's Diary of a Madman

[Ziegler]

30 minutes elliptical

1. Front squats 1x15 45lbs. 1 x10 90lbs. 2x10 135lbs.

2. Leg extensions 4x15

3. Leg curls 4x15

4. Glute machine 4x15

5. Abductor machine 4x15

Planned on doing adductor & calf raises but got really hungry and decided to bale out and go eat.

 

[Ziegler]

60 minutes elliptical

1. Leg extensions 4x12

2. Leg curls 4x12

3. Abductor 4x20 full stack

4. Adductor 4x20 full stack

5. Glute machine 4x10

6. Standing calf raise singles 2x25.

 

[Ziegler]

30 minutes elliptical

1. Seated rows 4x20

2. Tbar rows 4x20

3. Cybex back extension machine 1x25

4. Cybex chest press 4 x12

5. Incline dumbell press 4x12

6. Cybex ab machine 2x100

 

[Ziegler]

30 mins elliptical

1. Seated rows 4x20

2. Tbar rows 4x20

3. Cybex chest machine 4x20

4. Smith machine incline press 4x20

 

[Ziegler]

Last night 30 minute elliptical

Night before same thing.

 

[Ziegler]

30 mins elliptical 8.0

 

[Ziegler]

15 mins elliptical 8.0

1. Leg extensions 4x12

2. Chest machine 2x20

3. Pec Dec 2x20

4 Seated row 4x20

5. Lat pulldown 4x12

6. Rope Tricep pulldowns

7. Preacher curl machine 4x12

 

[anzel]

Good job keep those gains coming!

 

[Ziegler]

30 minutes Elliptical 8.0

 

[Ziegler]

Rode the bike to the gym

1. 6 x 15 ass to the grass 3 second pause front squats 135

2. 6 x 15 Overhead press 95

3. 6 x 15 seated rows 150

4. 6 x15 flat benchpress smith machine 135