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

8-3-09

Hamstrings, Glutes, Inner and Outer Thighs and Abs at Golds Gym, Burlington, NC


Stiff leg deadlifts
135 x 15
225 x 15
275 x 8
315 x 6
365 x 4

Seated leg curl
130 x 12
150 x 8
150 x 8

DB stiff leg
60 x 15
80 x 10
105 x 8

Adductor
170 x 20
230 x 20
290 x 15
305 x 15

Abductor
270 x 15
290 x 15
305 x 15
305 x 15

Lying leg curl
110 x 12
125 x 8
125 x 8

Glute machine
110 x 10
110 x 10
110 x 10

Hanging leg raises
15
15
15


Cardio
PreWO: 10 minutes
PWO: 20 minutes



430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Steak
Peanut butter
Oatmeal

1015am meal 3
Scivation whey
Peanut butter

1230pm meal 4
Scivation whey
Peanut butter

330pm meal 5
Steak
Broccoli
Peanut butter

6pm meal 6
Chicken
Broccoli
Peanut butter

730pm meal 7
Scivation whey
Peanut butter

Meal 8
Scivation egg pancake
Peanut butter
Strawberries