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

7-29-09

Back, abs and calves at Golds Gym, Burlington, NC


Barbell rows
135 x 20
225 x 15
315 x 8
345 x 5
225 x 15
5 sets

One arm rows
120 x 10
140 x 8
150 x 6
3 sets

Hammer strength lat pulldowns
185 x 8
185 x 8
185 x 8
3 sets

Hammer strength isolateral rows
225 x 12
225 x 12
225 x 10
225 x 10
Superset with seated calves
135 x 15
135 x 15
135 x 15
135 x 15
8 sets

Lat pull down with neutral grip
140 x 12
160 x 10
160 x 10
Superset with standing calves
250 x 15
300 x 10
300 x 10
6 sets

Unliateral cable low row
60 x 10
60 x 10
60 x 10
Superset with bruce lee abs
8
8
8
6 sets

Standing cable pullovers
35 x 15
42.5 x 12
42.5 x 12
3 sets

Concentration cable rows
57.5 x 15
80 x 15
95 x 10
3 sets



Cardio:
10 minutes PRE
25 minutes POST


430am meal 1
Scivation whey
Oatmeal
Peanut butter

8am meal 2
Scivation egg pancake
Peanut butter
Oatmeal

11am meal 3
Scivation whey
Blueberries
Peanut butter

2pm meal 4
Scivation whey
Blueberries
Peanut butter

Time change

3pm meal 5
Scivation whey
Almonds

530pm meal 6
Scivation whey
Peanut butter

8pm meal 7 at Saltgrass Steakhouse
Fillet with no butter
Dry sweet potato
Dry salad with yellow mustard as dressing

10pm meal 8
Scivation whey
Peanut butter