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

7-22-09

Back at Gold's Gym, Bloomfield, CT


Start time: 435am

Pull ups
BW x 10
25 x 5
25 x 5
3 sets

Close grip pull ups
25 x 5
25 x 5
BW x 6
3 sets

Barbell rows
135 x 15
225 x 15
315 x 8
335 x 4---YES! My back will be huge! Good form too!!!!
275 x 10 BIG ASS BACK
225 x 15
6 sets

Hammer strength neutral custom grip lat pulldowns
135 x 15
185 x 8
185 x 8
185 x 8
185 x 8
5 sets

One arm rows
120 x 8
120 x 8
120 x 8
3 sets

Hammer strength iso row
225 x 15
315 x 8
405 x 5
315 x 6
225 x 15
5 sets

Lat pull downs
120 x 10
120 x 10
120 x 10
3 sets

Close grip lat pull downs
120 x 8
120 x 8
120 x 8
3 sets

Hammer strength pullover
135 x 15
185 x 10
185 x 10
185 x 10
4 sets

Decline situps (HIGH decline)
15
12
10
8
4 sets

Life fitness ab crunch
20 x 15
20 x 15
20 x 15
3 sets

Hanging leg raise
10
10
10
3 sets



45 total sets


345am meal 1
70g scivation whey
18 almonds
80g oatmeal
50p, 15f, 60c

730am meal 2
7oz turkey
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c
Damn that is a lot of food!

11am meal 3
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f

2pm meal 4
7oz bison
Veggies
50p

415pm meal 5
7oz bison
Veggies
50p

630pm meal 6
7oz turkey
30g peanut butter
Broccoli slaw
50p, 15f

1030pm meal 7
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f


Fell asleep and meal 8 didn't happen!!!