Zeigler's - Back 2 Base X

[John 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

View attachment 3258

 

[trodizzle]

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

View attachment 3258

Bro, you're working way too hard. All you need is...

 

[John Ziegler]

15 mins arc trainer

1. Cybex hack squat 4x15

2. leg extension 4x15

3. leg curl 4x15

4. Standing calf raises 4x50

15 mins arc trainer

 

[John Ziegler]

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.

 

[John Ziegler]

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

 

[John 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

 

[John 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

 

[John 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

View attachment 3335

 

[NbleSavage]

Keep on that grind, Ziggy. Yer doing well.

 

[John Ziegler]

Right shoulder has been sore but getting better.

Trying not to aggrivate it with any weight.

Last night one hour bike ride.

 

[John 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

 

[John Ziegler]

30 minutes elliptical

1. Front squats 1x15 45lbs. 1 x10 90lbs. 2x10 135lbs.

2. Leg extensions 4x15

3. Leg curls 4x15

4. Glute machine 4x15

5. Abductor machine 4x15

Planned on doing adductor & calf raises but got really hungry and decided to bale out and go eat.

 

[John 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.

 

[John 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

 

[John Ziegler]

30 mins elliptical

1. Seated rows 4x20

2. Tbar rows 4x20

3. Cybex chest machine 4x20

4. Smith machine incline press 4x20

 

[John Ziegler]

Last night 30 minute elliptical

Night before same thing.

 

[John Ziegler]

30 mins elliptical at 8.0

 

[John Ziegler]

15 mins elliptical 8.0

1. Leg extensions 4x12

2. Chest machine 2x20

3. Pec Dec 2x20

4 Seated row 4x20

5. Lat pulldown 4x12

6. Rope Tricep pulldowns

7. Preacher curl machine 4x12

 

[silvereyes87]

Good workout ziegs

 

[John Ziegler]

30 minutes Elliptical 8.0