Ziegler's Diary of a Madman

[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

 

[ToolSteel]

Have you ever set the alarm off?

 

[Ziegler]

Have you ever set the alarm off?

No, but when I was your age and lifting heavy like you do would be a different story.

 

[PillarofBalance]

Zig zag zigolar putting in work

 

[Seeker]

Hi I'm Seeker, how did I end up over here?

 

[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 <---- lol

 

[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.

 

[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

 

[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