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

Arms and Abs at Gold's Gym, Burlington, NC.

My arms used to be weak! That stops NOW!!!!

Start time 520am

Tricep pressdowns
60 x 15
85 x 15
100 x 12
130 x 5
85 x 15
60 x 15
Superset with light barbell curls for blood flow!
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
11 sets

CGBP
135 x 15
225 x 10
225 x 10
225 x 6
Superset with light hammer db curls for blood flow!
30 x 15
30 x 15
30 x 15
30 x 15
8 sets

Skullcrusher and press
60 x 10
80 x 8
80 x 8
80 x 8
Superset with light reverse curls for blood flow!
40 x 15
40 x 15
40 x 15
40 x 15
8 sets

Machine dip
150 x 15
190 x 10
230 x 8
Superset with machine preacher curls for blood flow!
50 x 15
50 x 15
50 x 15
6 sets

Barbell curls
95 x 8
95 x 8
115 x 5
115 x 5
95 x 6 SLOW
Superset with unilateral overhead db tricep for blood flow!
20 x 15
20 x 15
20 x 15
20 x 15
8 sets

Preacher curls
85 x 6
85 x 6
85 x 4
Superset with close grip pushups for blood flow!
15
15
15
6 sets

Life fitness curls
90 x 10
90 x 10
90 x 8
Superset with close grip pushups for blood flow!
15
15
15
6 sets

Hammer rope curl
50 x 10
50 x 10
50 x 10
Superset with light pressdowns for blood flow!
50 x 15
50 x 15
50 x 15
6 sets

Life fitness hanging leg raise for secksy abs for the ladies
15
15
12
10
4 sets

Weighted decline situps
40 x 12
60 x 10
65 x 6
No weight x 10
4 sets

Weighted rope crunched
70 x 15
85 x 10
100 x 8
70 x 15
4 sets


End time: 650am


71 Total Sets

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00124.jpg
RELAXED ARM SHOT DURING WORKOUT



DIET

430am meal 1
70g scivation whey
30g almond butter
80g oatmeal
50p, 15f, 60c

8am meal 2
2 cups egg whites
30g almond butter
80g oatmeal
Cabbage salad
50p, 15f, 60c

1030am meal 3
7oz lean beef
1tbsp olive oil
Cabbage salad
50p, 15f

130pm meal 4
7oz lean beef
1tbsp olive oil
Cabbage salad
50p, 15f

330pm meal 5
7oz turkey
30g almond butter
99g blueberries
50p, 15f, 15c

6pm meal 6
7oz lean beef
3oz avocado
50p, 15f

730pm meal 7
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

930pm meal 8
2 cups egg whites
30g peanut butter
99g blueberries
50p, 15f, 15c