7-3-09 DEADS AND HAMS IN FL!

7-3-09

6am Deadlift and Hamstring Day at Gold's Gym South Beach, FL

384 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!

Back and Hams are the KEY to an IFBB PRO CARD!

Deadlifts
135 x 15
225 x 8
315 x 5
365 x 2
315 x 3
225 x 5
135 x 10
7 sets

Stiff Leg Deadlifts
135 x 10
225 x 5 (lower back is SHOT from deads!!!)
185 x 6
185 x 6
135 x 10
5 sets

Vertical leg press (OLD SKOOL!!!!!)
135 x 10
225 x 10
315 x 10
315 x 10
225 x 15
135 x 20
6 sets

Seated leg curl
60 x 15
90 x 12
105 x 8
105 x 8
Superset with
Leg press calf raise
190 x 15
235 x 12
250 x 10
250 x 10
8 sets

Lying leg curl
80 x 10
80 x 8
80 x 8
80 x 8
Superset with
Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
8 sets

Standing one leg curl
30 x 10
30 x 10
30 x 10
30 x 10
Superset with
rev hack squat calf raise
135 x 15
225 x 15
315 x 15
315 x 15
8 sets

Weighted machine double crunch
60 x 8
60 x 6
60 x 6
3 sets

Hanging leg raise
8
8
8
3 sets

48 total sets!


PWO Cardio
30 minutes at 3 speed and 0 incline on treadmill. My body is SHOT from this workout!!!


DIET!!

515am PreWO Meal 1
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

915am PWO Meal 2
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

130pm Meal 3
7oz lean beef
30g peanut butter
50p, 15f

445pm Meal 4
7oz chicken
99g blueberries
30g peanut butter
50p, 15f, 15c

645pm Meal 5 on plane
4oz chicken
28g Scivation vanilla whey
18 almonds
50p, 15f

10pm Meal 6
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c

135am Meal 7
7oz chicken
30g almond butter
50p, 15f


DAILY DIARY

I have been gone from home for FIVE total days, Monday morning through Friday night. I had a very, very successful and productive week. I am home for ONE day and then fly to Dallas Sunday morning, travel all over the state, and return Saturday night. I then have a meeting in South Carolina on Satuday, then I have to fly to PA to meet with GNC Monday and Tuesday and then depart to SC for Jen Hendershott's (my business partner) show and then the next day, fly to CT. I am REALLY feeling bad for my wife and she is also working as the Director of Marketing for PGN ([url]www.pgnnutrition.com[/url]) full time and raising the kids. It is time to look into a daytime nanny. I miss them but we need to grow Scivation and take over. We believe in what we represent and are sacrificing a lot, as are the rest of the team including Rob, Derek and Brian, our CFO. This is an amazing, yet difficult time and since my vacation. I am happy I have accepted God into my life as my optimism and faith are unwaivering now.

I just wanted to say that we all appreciate the support that you, our customers, show us and we are grateful that you entrust us with the honor and privledge of helping you to reach your health and physique goals. Knowing that we can help YOU is what makes me proud to represent this great organization.

Just for fun, below is my schedule until after the Olympia. We appreciate your support and will continue to represent what is good about bodybuilding, fitness, physique improvement and supplements. And, above all, we will continue to practice what we preach and provide you with only the very best supplements to take your health and appearance...and self esteem and mental fortitude to all time highs. Anything less than YOUR best is mediocrity. At Team Scivation, we strive for brilliance and nothing less.


THE ROAD SHOW

July 5-10: TX with Europa

July 11: Columbia, SC for trainers affiliate demo

July 13-14: PA with GNC

July 17-19: Jen's Show

July 19-23: CT with Europa

July 26-29: Rob and I at VS conference in Orlando

Aug 10-14: Boise for videos and brainstorming with Derek and Rob.

August 17-21: GA with Europa

August 24-28: N. FL. With Europa

TENTATIVE Aug 31-Sep 4: S. FL with Europa Follow Up.

September 14-28: ridealong with Europa in LA week before Olympia and then the Olympia


UPDATE PICS FROM SATURDAY MORNING AT 182lbs!!!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00043.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00044.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00045.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00048.jpg[/IMG]



Some post flight bloat, but who cares--I ain't competing for a while!