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

7-10-09

Deadlifts, Back, Hamstrings, calves and abs at Superfitness, Burlington, NC

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


AM CARDIO at 2am at hotel before flight from TX
35 minutes


DEADLIFT DAY

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 2---ALMOST BACK!!!!
315 x 4
225 x 8
135 x 15
7 sets

Lying leg curl
80 x 15
110 x 8
130 x 5
3 sets

Stiff leg deadlifts
135 x 15
225 x 6
225 x 6
225 x 6
4 sets

Hammer dy row
225 x 12
315 x 6
315 x 6
315 x 6
4 sets

Standing leg curl
50 x 10
70 x 8
90 x 6
3 sets

Cable low rows
150 x 15
200 x 8
220 x 5
3 sets

Hammer strength deadlifts
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
7 sets

Leg press calf raise
315 x 15
405 x 15
495 x 12
495 x 12
4 sets

Seated calf raise
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12
4 sets

Standing calf raise
220 x 12
260 x 8
300 x 6
300 x 6
4 sets

Ab wheel
12
10
10
3 sets

Hanging leg raise
12
12
10
3 sets


49 TOTAL SETS



45 minutes family cardio PM


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3am Meal 1:
7oz chicken
Broccoli slaw
30g peanut butter
50p, 15f

830am (time change on plane) Meal 2:
7oz lean beef
18 almonds
50p, 15f

1030am meal 3:
7oz turkey
18 almonds
50p, 15f

1pm meal 4 PreWO
70g scivation whey
80g oatmeal
30g peanut butter
50p, 15f, 60c

4pm meal 5 PWO
7oz lean beef
80g oatmeal
30g peanut butter
50p, 15f, 60c

7pm meal 6
7oz chicken
99g blueberries
30g almond butter
50p, 15f, 15c

9pm meal 7
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c


NEW UPDATE PICS TODAY AT 188 taken cold upon waking and...pooping!

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