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

8-2-09

Quads and Calves at SuperFitness, Burlington, NC


Squats
135 x 15
225 x 12
315 x 8
365 x 3
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6

Leg extensions
140 x 15
200 x 15
212.5 x 12
212.5 x 12

Front squats
135 x 10
185 x 6
185 x 6

Killer leg press with 315
15
12
10
9
8
7
6
5
4
3
2
1

Barbell lunges
135 x 12
135 x 12

Hack squats
135 x 10
135 x 8
Superset with standing calves
200 x 10
200 x 12

Leg extension
200 x 6
160 x 8
160 x 8
Superset with seated calves
2 plates x 12
2 plates x 12
2 plates x 15



430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Scivation egg pancake
Oatmeal
Peanut butter

1030am meal 3
Chicken
Almond butter

2pm meal 4
Scivation whey
Peanut butter

4pm meal 5
Chicken
Almond butter

630pm meal 6
Buffalo cheeseburger
Asparagus
--about same macros as normal meal with 35P, 15F, 60C. Thus, this is not a free meal. Although, I didn't have an all out free meal this week.

8pm meal 7
Chicken
Peanut butter

930pm meal 8
Scivation egg pancake
Peanut butter