The Blogging Machine—Scivation Owner Marc “The Machine” Lobliner

6-29-09

The day that makes me that much more of a threat at The USAs...Legs! AKA,
QUADS, HAMS AND CALVES!

330am QUADS
PM HAMSTRINGS and CALVES

388 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


AM QUADS

Leg extension
100 x 20
140 x 15
140 x 12
200 (rack) x 10
200 x 8
5 total sets

Squats
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
5 total sets

Front Squats
95 x 10
135 x 6
135 x 6
135 x 6
4 total sets

Leg Press
405 x 10
405 x 10
405 x 10
3 sets

DB Lunges
20 x 12 total
20 x 10 total
Bodyweight x 20 total
3 total sets

Hack squats
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
7 total sets

27 total sets and one more training session to go today!


PM HAMSTRINGS at Gold's Gym South Beach, Miami, FL

Prone leg curl
80 x 15
100 x 15
120 x 12
160 x 8
120 x 8
5 sets

Stiff leg deadlifts
135 x 12
185 x 10
225 x 8
275 x 6
315 x 4
225 x 6
135 x 10
7 sets

Atlantis One leg curl
50 x 8
50 x 8
2 sets

Atlantis Seated leg curl
60 x 15
75 x 12
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
7 sets

Adductor
130 x 15
175 x 15
220 x 10
250 (whole stack) x 6
4 sets

Abductor
160 x 15
175 x 12
220 x 12
250 (whole stack) x 6
4 sets

Glute machine (my glutes are more striated now than at my show!!!!!)
30 x 10
50 x 8
50 x 8
3 sets

Standing calves on modified hack squat machine
135 x 15
225 x 15
315 x 10
315 x 10
4 sets

Leg press calves on machine
280 x 10
280 x 10
280 x 10
280 x 10
4 sets

Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
7 sets

47 Total sets for PM workout


74 TOTAL SETS TODAY!!!


Yesterday's Diet

6am Meal 1 PWO
Scivation Egg Pancake
30g almond butter
99g blueberries
Broccoli
50p, 15f, 15c

1030am Meal 2
7oz 96 percent lean ground beef
18 almonds
Broccoli
50p, 15f

2pm Meal 3 PreWO
7oz turkey breast
30g peanut butter
99g blueberries
Spinach
50p, 15f, 15c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/meal3.jpg[/IMG]

530pm Meal 4 PWO
7oz 96 percent lean ground beef
30g peanut butter
Broccoli and cauliflower
Spinach
40g oatmeal
50p, 15f, 30c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/meal4.jpg[/IMG]

8pm Meal 5
7oz turkey breast
30g peanut butter
Broccoli and cauliflower
Spinach
50p, 15f

10pm Meal 6
7oz 96 percent lean beef
30g peanut butter
Spinach
Broccoli
50p, 15f

130am Meal 7
7oz chicken
30g peanut butter
50p, 15f