Ziegler's Diary of a Madman

[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

 

[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.

 

[ChrisLindsay9]

Getting the work in man, and I've not mentioned before, but cool avatar. Makes me want to play some D&D

 

[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

 

[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]

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]

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

 

[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