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

7-18-09

Shoulders, traps, rear delts and abs at Gold's Gym, Burlington, NC.

Start time 840am


DB Shoulder Press
55 x 15
70 x 15--feeling strong!
90 x 12
110 x 8
120 x 4 WOWWWWWWWW
90 x 8
6 sets

Smith shoulder press
135 x 15
135 x 12
135 x 10
3 sets

Barbell front raises
65 x 10
85 x 8
95 x 6 HELL YES!!!!
85 x 6
65 x 8
5 sets

Barbell shrugs
225 x 20 WTF!?!
315 x 12 time to get some weight on there!!!
405 x 8 HUGE TIME!!
315 x 8 in two years, IFBB PRO CARD
225 x 15
5 sets

Bent over like Rob Moran Rear delt DB flys
25 x 15
30 x 8
30 x 8 bros before hoes!!!
30 x 8
4 sets

Upright barbell rows
Wide 95 x 8
Close 95 x 8
Wide 95 x 8
Close 95 x 8
4 sets

DB lateral raise
35 x 8
35 x 8
35 x 8
3 sets

Db shrugs
110 x 15
120 x 12
120 x 15
3 sets

Reverse pec deck
70 x 15
90 x 8
100 x 6
80 x 10
4 sets

Machine lateral raise
90 x 8
90 x 10
90 x 8
3 sets

Hanging leg raise
15
15
15
15
4 sets

Weighted life fitness ab crunch
20 x 15
30 x 10
30 x 10
3 sets


47 sets


End time: 10:30am

This was the strongest I have ever FELT in my life. I was veiny and disgusting. Derek is a GURU! Sign up for TEAM SCIVATION for free NOW!! Be a freak! A lady in the streets but a freak in the bed!!


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

11am meal 2
Scivation egg pancake
30g peanut butter
Broccoli slaw
80g oatmeal
50p, 15f, 60c

1pm meal 3
7oz turkey
30g almond butter
50p, 15f

3pm meal 4
7oz steak
1tbsp olive oil
Broccoli slaw
50p, 15f

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


7pm meal 6
Scivation Brownie
70g Scivation Whey
30g peanut butter
99g blueberries
50p, 15f, 15c

Better than any dessert I have ever had! Scivation Vanilla Whey, Peanut Butter (made into a brownie) and Blueberries on top!

8pm meal 7
7oz turkey
30g almond butter
50p, 15f

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