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

7-15-09

5am BACK and CALVES at Gold's Gym, Burlington, NC.


Pull ups
BW x 12
25 x 8
45 x 4
3 sets

Close grip pull up
25 x 6
25 x 6
BW x 8
3 sets

Barbell rows
135 x 15
225 x 12
275 x 10
315 x 5
275 x 6
225 x 10
6 sets

Hammer strength iso lateral low row
315 x 12
495 x 8
495 x 6
315 x 12
4 sets

Hammer strength pulldown with neutral grip
135 x 12
185 x 8
185 x 8
135 x 10
4 sets

One arm db rows
120 x 8
130 x 8
150 x 6
3 sets

Hammer strength iso row
225 x 8
225 x 8
225 x 8
3 sets

Unilateral grip cable low row
60 x 8
60 x 8
60 x 8
3 sets

WIDE lat pulldowns
120 x 10
140 x 10
160 x 6
140 x 8
4 sets

Barbell pullovers
50 x 15
50 x 15
2 sets

Seated calf raise
135 x 15
135 x 15
135 x 15
135 x 15
4 sets

Standing calf raise
250 x 15
300 x 12
350 x 10
350 x 10
4 sets


43 TOTAL SETS!


PWO Cardio
30 minutes on treadmill


430am meal 1
70g scivation whey
30g almond butter
80g oatmeal
50p, 15f, 60c

8am meal 2
2 cups egg whites
30g almond butter
80g oatmeal
50p, 15f, 60c

1030am meal 3
7oz turkey
30g almond butter
50p, 15f

1230pm meal 4
7oz steak
Broccoli
50p

4pm meal 5
7oz turkey
30g almond butter
50p, 15f

615pm meal 6
7oz lean beef
1tbsp olive oil
Broccoli
50p, 15f

730pm meal 7
7oz lean beef
Guacamole
50p, 15f

930pm meal 8
2 cups egg whites
30g almond butter
99g blueberries
50p, 15f