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

7-11-09

Delts, traps, rear delts and abs at Gold's Gym, Burlington, NC with THE HOTNESS, Katie Lobliner!

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


DB Shoulder press
50 x 15
70 x 15
90 x 12
110 x 5
100 x 6
80 x 12
6 sets

Barbell Front raises
65 x 12
75 x 10
85 x 6
85 x 6
75 x 6
65 x 6
45 x 12
7 sets

DB lateral raises
30 x 10
35 x 8
40 x 6
45 x 5
35 x 6
25 x 10
6 sets

Rope upright rows
35 x 15
42.5 x 12
42.5 x 10
42.5 x 10
42.5 x 10
42.5 x 10
42.5 x 10
7 sets

DB Shrugs
120 x 15
140 x 12
150 x 10
150 x 10
4 sets

Barbell shrugs 2 second pause at top
315 x 10
365 x 6
315 x 8
315 x 8

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

Superset with hanging leg raise
15
15
15
15
8 sets

DB rear delt raise
20 x 15
25 x 12
25 x 12
25 x 10
4 sets

Machine rear delt
70 x 12
90 x 10
100 x 8
100 x 8
70 x 15
5 sets

Decline situp
BW x 15
30 x 12
50 x 8
60 x 6
BW x 15
BW x 10
6 sets

Rope cable crunches
50 x 20
80 x 12
80 x 12
80 x 12
4 sets


57 TOTAL SETS!!!


NOON CARDIO
40 minute walk with Thomas!

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

PM Cardio
45 minute walk with Kami riding her bike!


730am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

1045am meal 2
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

1245pm meal 3
7oz chicken
30g almond butter
Broccoli
50p, 15f


230pm meal 4
7oz chicken
30g peanut butter
99g blueberries
Broccoli
50p, 15f, 15c

515pm Meal 5
FREE MEAL per the Scivation "KEEP IT FREE, KEEP IT THREE" article.

Fried pickle appetizer
Chili cheeseburger and fries
Chocolate cake and ice cream

I kept it FREE and I kept it THREE! Scivation diet guidelines are easy to follow and rule all!!!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00089.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00092.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00093.jpg[/IMG]


645pm meal 6
SCIVATION BROWNIE!
70g Scivation Whey
30g almond butter
50p, 15f

745pm meal 7
7oz Turkey
30g peanut butter
50p, 15f

10pm meal 8
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 99c


DAILY SUPPLEMENTS

Xtend
Vasocharge
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Primaforce Lean Green
New Chapter Probiotic Berry Green PILLS