Zeigler's - Back 2 Base X

John Ziegler

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15 mins treadmill

1. Leg press 5X10
2. Military Press 5X10 <--- Smith Machine
3.Behind Neck Press 5X10 <--- Smith Machine
4. Seated Rows 5X10
5. Reverse grip lat pull downs 5X10
6. Reverse Straight bar curls 5X10
7. Tricep extension machine 5X10
 

mickems

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Started a new work schedule and had to get used to it for a few weeks hadn't been to the gym in a while but kept up with my home routine. Was doing a lot of straight bar curls standing military and behind the neck bent rows this and that's but nothing really note worthy till tonight.

what is a behind the neck bent row?
 

John Ziegler

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Reverse Curls 4x10

Straight bar curls 4x10

Forearm curls 4x10

Reverse forearm curls 4x10

Military press 4x10

Behind the neck press 4x10
 
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Good log zieg..don't make too much progress or PF may discriminate against you and kick you out...Btw are you logging your weights lifted?
 

John Ziegler

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Good log zieg..don't make too much progress or PF may discriminate against you and kick you out...Btw are you logging your weights lifted?

Since the cyst removal on my traps I have been lifting light weights because I didn't want to revamp that fuker.

Now that it's been six months healing I am going to start doing some heavier lifting.

Take a gander at the scars left behind now that they are completely healed.

The one on my right trap happened first so I then started squatting with the bar lower and then came the second one on the left.

kJ8hZpH.jpg


Now I am resting the bar in between the two craters hoping to at least get in a couple more years of squatting before another one rears its ugly head.
 

John Ziegler

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1. 15 mins treadmill

2. Front squat 25 pound plates 4x5

3. Regular squats 1 plate 2x5 2 plates 2x5

4. Leg press 3 plates 1x10 - 4 plates 2x10 - 3 plates 1x10

5 Standing calf raises 2 x 50

Had a hard time walking upstairs when I got home. Might have over done it a bit but we'll see tomorrow.
 

ECKSRATED

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Do u tell cool stories when talking about those scars?? I sure the fukk would.

Talking to some cute little thing at the bar...Yeah baby these scars are from when i jumped in front of a 3 year old kid to block bullets from killing the child
 

John Ziegler

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Do u tell cool stories when talking about those scars?? I sure the fukk would.

Talking to some cute little thing at the bar...Yeah baby these scars are from when i jumped in front of a 3 year old kid to block bullets from killing the child

I should and I'm sure that would get me closer to the pussy than saying I had a giant zit there.
 
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Since the cyst removal on my traps I have been lifting light weights because I didn't want to revamp that fuker.

Now that it's been six months healing I am going to start doing some heavier lifting.

Take a gander at the scars left behind now that they are completely healed.

The one on my right trap happened first so I then started squatting with the bar lower and then came the second one on the left.

kJ8hZpH.jpg


Now I am resting the bar in between the two craters hoping to at least get in a couple more years of squatting before another one rears its ugly head.

Battles wounds right there Zeig. I could see that being a problem with squats..and idc how much u lift man but u you can be more progressive with your lifts by logging weights and gradually increasing them as you go!
 

John Ziegler

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1. 15 mins on treadmill 10 @ 3.5 - 5 @ 4.5

2. Leg press 3 plates 1x10 - 4 plates 1x10 - 5 plates 1 x 10 - 3 plates 1x10

3. Standing calf raises 2 x 50

4. Flat bench Smith machine 1 plate 1x5 - 2 plates 2x5 - 1 plate 1 x 5

5. Wrist Curls & Reverse Wrist Curl Super Sets 8 X 15 with 40 & 60 pound straight fixed weight barbells

6. Face Down & Face Up 25 pound Weighted Neck Resistance 8x10
 

John Ziegler

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60lbs straight bar at home workout

1. 10 mins jump rope

2. Crunches 4x25

3. Reverse curls 4x20

4. Regular curls 4x25

5. Military press 4x30

6. Behind the neck press 4x30

7. Medium tension hand grip exerciser 1x75 each hand coil side up 1x75 each hand coil side down

8. Heavy tension hand grip 1x10 each hand coil side up 1x10 coil side down.

9. Medium tension constriction holds 1 minute x2 each hand.

5 mins jump rope
 

mickems

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Ziggy, although I really don't approve of your workout style, that's your choice of course, I do have to at least commend you on doing SOMETHING. At one point, I assume that you will to take this to another level? There is much more potential for you.
 

John Ziegler

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60lbs straight bar at home workout

1. Close grip curls 4x10

2. Wide grip curls 4x10

3. Reverse curls 4x10

4. Military press 4x30

5. Behind the neck press 4x30

6. Pushups 4x20

7. Crunches 4x50

No Jumprope I am gunna ride my bike later today
 

John Ziegler

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60lbs straight bar & Jump rope home workout

10 mins jump rope

1. Close grip curls 4x10

2. Wide grip curls 4x10

3. Reverse curls 4x10

4. Palms up & Palms down forearm wrist curls supersets

5. Military press 4x30

6. Behind the neck press 4x30

10 mins jump rope

uxMTxy7.jpg
 

Yaya

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60lbs straight bar & Jump rope home workout

10 mins jump rope

1. Close grip curls 4x10

2. Wide grip curls 4x10

3. Reverse curls 4x10

4. Palms up & Palms down forearm wrist curls supersets

5. Military press 4x30

6. Behind the neck press 4x30

10 mins jump rope

uxMTxy7.jpg


Looking good Z

Soon we are gonna have to change ur handle to

"RippedZeigler"
 

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