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

7-17-09

Deadlifts, Hamstrings, Back and Calves at Gold's Gym, Burlington, NC.

Start time 510am

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 3
315 x 5
225 x 6
135 x 15
7 sets

Seated leg curl
90 x 15
130 x 8
130 x 8
130 x 8
4 sets

Rack lockouts
225 x 15
315 x 8
405 x 5
315 x 5
225 x 6
5 sets

Hammer iso row
135 x 15
185 x 10
185 x 10
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
10 sets

Stiff leg deadlifts
70 x 10
90 x 6
2 sets

Leg press calf raise
190 x 15
230 x 15
270 x 15
310 x 8
4 sets

Standing calf raise
300 x 12
300 x 10
300 x 10
3 sets

Seated calf raise
135 x 10
135 x 10
135 x 10
3 sets


38 total sets


PWO Cardio: 30 minutes on treadmill


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

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00126.jpg[/IMG]

830am meal 2
Scivation egg pancake
30g peanut butter
Broccoli
80g oatmeal
50p, 15f, 60c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00127.jpg[/IMG]

11am meal 3
7oz lean beef
1tbsp olive oil
Cabbage salad
Salsa
50p, 15f

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00129.jpg[/IMG]

130 meal 4
Scivation sludge!
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

330 meal 5
7oz turkey
1tbsp olive oil
Broccoli
50p, 15f

6pm meal 6
7oz turkey
1tbsp olive oil
Cabbage salad
50p, 15f

8pm meal 7
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

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