Zeigler's - Back 2 Base X

John Ziegler

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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
 

John Ziegler

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15 mins elliptical

5 x 20 front squat 135lb

15 mins elliptical
 

John Ziegler

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4 x 15 straight bar curls 50 lbs

4 x 15 straight bar reverse curls 40 lbs

4 x 20 straight bar super set forearm curls 25 lbs

5 x 20 calf raises
 

John Ziegler

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5 x 20 front squat 135lbs

5 x 20 Over head press 95lbs

5 x 20 calf raises
 

John Ziegler

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5 min elliptical

Smith Machice Front squat 135/2x5 185/2x5 135/1x5

Smith Machine Flat benchpress 135/1x5 225/3x5 135/1x5

Preacher Curl Machine 5x10

Tricep Extension Machine 5x10

Over Head Barbell Press 5x10 75lbs
 

NbleSavage

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Ziggy one of the gyms I train at just added a seated triceps extension machine. Fawker's gay as a picnic basket - kinda operates from a seated position with handles above & behind you that extend forward via steel cables to mimic the 'triceps kickback' motion but I'll be damned if it doesn't isolate like a champ. Got a great pump & decided to do some volume work on it after chest.

Mentioning as I saw yer 'triceps machine' exercise above.
 

John Ziegler

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Did I say that right, is it used to it or use to it does anybody know ?
 

John Ziegler

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Front Squats

1x10 bar only

1x10 135

1x5 225

1x10 135

1x10 bar only
 

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