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

7-25-09

Delts, traps, rear delts and abs at Golds Gym, Burlington, NC.


DB shoulder press
50 x 15
70 x 15
90 x 12
110 x 8
130 x 3---hell yes!!!!!!!!!!!!!!
5 sets

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

Barbell front raises
65 x 12
85 x 10
95 x 6
3 sets

Cable rope front raise
35 x 8
35 x 8
35 x 8
3 sets

Db lateral raise
30 x 12
35 x 8
40 x 6
3 sets

Cable lateral raise
15 x 12
15 x 12
15 x 10
3 sets

Barbell shrugs
315 x 12
375 x 8
405 x 8
455 x 3
4 sets

DB shrugs
120 x 15
130 x 15
150 x 10
150 x 8
4 sets

Prone incline rear delt raise
25 x 12
25 x 10
25 x 10
3 sets

Machine rear delt
70 x 12
80 x 10
80 x 10
3 sets

Cable rope upright row
50 x 8
50 x 8
50 x 8
3 sets

Weighted decline situp on highest setting with weight on chest 40 x 15 60 x 8
75 x 6
3 sets

Hanging leg raise
15
12
12
3 sets


43 total sets


730am meal 1 PreWO
80g oatmeal
Scivation egg pancake
30g peanut butter
50p, 15f, 60c

11am meal 2
Scivation Brownie
70g scivation whey
30G peanut butter
99g blueberries
50p, 15f, 15c

1pm meal 3
7oz Lean beef
30g peanut butter
Broccoli
50p, 15f

3pm meal 4
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

6pm meal 5 FREE MEAL at Sal's Italian Restaurant Fried calamari Pizza Tiramisu

8pm meal 6
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

10pm meal 7
Scivation egg pancake
30g peanut butter
50p, 15f