Ziegler's Diary of a Madman

[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]

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

 

[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

 

[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

 

[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.