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

7-19-09

AM Cardio
45 minutes low intensity on treadmill

Quads and calves at Gold's Gym, Burlington, NC.

Start time 230pm

Leg extension
100 x 15
150 x 15
190 x 8
3 sets

Squat
135 x 15
225 x 10
315 x 4 first time since contest! Time to build some big ass wheels!!
275 x 6
225 x 6
185 x 8
135 x 10
7 sets

Barbell walking lunges around track
135 x 18
135 x 16
135 x 16
135 x 16
4 sets

Power squat old skool machine
135 x 15
225 x 8
225 x 8
225 x 8
4 sets

Leg press
315 x 15
495 x 12
675 x 8
765 x 5
585 x 6
405 x 15
6 sets

Hammer v squat
225 x 8
225 x 8
225 x 8
3 sets

Front barbell squats
95 x 12
135 x 8
185 x 4
3 sets

Hammer strength leg extension
135 x 8
135 x 8
135 x 8
3 sets

Standing calves
300 x 15
350 x 15
400 x 12
450 x 8
500 x 6
5 sets

Donkey calves
225 x 15
315 x 15
405 x 10
405 x 10
4 sets

Seated calves
135 x 10
135 x 10
135 x 10
135 x 10
4 sets


46 total BRUTAL SETS!!

End time: 4:25pm


Time for HAMSTRINGS tomorrow at 2am pre flight!!!! Meal 8 will be PreWO carb meal tomorrow pre flight. Tomorrow's meal one will begin with my PWO meal.



730am meal 1
Scivation egg pancake
30g peanut butter
Broccoli
184g strawberries
50p, 15f, 15c

10am meal 2
7oz lean beef
30g almond butter
Broccoli
50p, 15f

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00140.jpg[/IMG]

12pm meal 3
7oz lean beef
30g almond butter
50p, 15f

145pm meal 4
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

5pm meal 5 PWO KILLER LEG SESSION!!!!
Keep it Free Keep it Three
At Ruby Tuesday
Big salad with real dressing
Smokehouse burger and fries
Chocolate cake and ice cream

7pm meal 6
Scivation brownie
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

930pm meal 7
Scivation egg pancake
30g peanut butter
Broccoli
50p, 15f


Meal 8 to be eaten PreWO at 2am.