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

7-30-09

Arms at 24 Hour Fitness, Houston, TX

Tricep pressdowns
80 x 20
120 x 20
140 x 20
140 x 20
Superset for the pump with dumbbell curls 30 x 15 30 x 15 30 x 15 30 x 15
8 sets

CGBP
135 x 15
225 x 10
225 x 10
225 x 8
Superset for the pump with curls
40 x 15
40 x 15
40 x 15
40 x 15
8 sets

Skullcrusher and press
65 x 8
65 x 8
65 x 8
Superset for the pump with seated curls
20 x 15
20 x 15
20 x 15
6 sets

Dip machine
180 x 15
255 x 10
300 x 8
330 x 6

Curls
75 x 10
75 x 10
75 x 10
75 x 10
Superset for the pump with one arm overhead extensions 20 x 15 20 x 15 20 x 15 20 x 15
8 sets

Preacher curls
65 x 10
65 x 6
65 x 6
Superset for the pump with seated skullcrushers 30 x 15 40 x 15 40 x 15
6 sets

Incline hammer curls
35 x 8
35 x 8
35 x 8
Superset for the pump with close grip pushups
15
15
15
6 sets

Rope hammer curls
80 x 12
80 x 12
80 x 12
Superset for the pump with close grip push ups
15
15
15
6 sets

Weighted decline situps
40 x 12
60 x 10
80 x 6---best ever!!! Big, deep abs baby!!
3 sets

Crunch machine
50
50
2 sets


Cardio
10 minutes PreWO
20 minutes PWO



PM Chest at Spring Fitness, Spring, TX

DB flys
45 x 15
60 x 15
80 x 12
90 x 8

Incline barbell
135 x 15
225 x 6
225 x 4
225 x 4

Hammer strength wide chest
225 x 15
315 x 8
315 x 8
315 x 8

Hammer strength bench press
315 x 4
225 x 12
225 x 12
225 x 12
225 x 15
225 x 12
225 x 12
225 x 8

Incline hammer strength press
225 x 12
225 x 12
225 x 8

Pec deck
120 x 15
120 x 15


5am meal 1
Scivation whey
Oatmeal
Peanut butter

830am meal 2 at IHOP
Chicken Fajita Omelet with no cheese and no sour cream cooke in cooking spray, NOT butter Harvest Grain and Nut Pancakes

11am meal 3
Scivation whey
Peanut butter

1pm meal 4
Scivation whey
Peanut butter
Blueberries

4pm meal 5
Scivation whey
Peanut butter

6pm meal 6 at Dennys
2 Chicken breasts
3 whole eggs
Salad

10pm meal 7 PWO at sushi place
Sushi

1130pm meal 8
Scivation whey
Peanut butter