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

8-5-09

Back and abs at SuperFitness, Burlington, NC

Rows
135 x 15
225 x 15
315 x 8
365 x 4
275 x 8
275 x 8
275 x 8

Weighted pull ups
25 x 6
25 x 6
25 x 6

Hammer DY rows
315 x 10
365 x 6
365 x 6
365 x 6

Hammer strength standing row
225 x 15
275 x 12
315 x 8
365 x 8
405 x 6

Lat pulldowns
150 x 10
180 x 8
200 x 6
200 x 6

Low rows
140 x 12
160 x 10
180 x 8

Hammer low row
405 x 8
495 x 6
495 x 6

Weighted ab crunch
60 x 15
80 x 15
100 x 8

Ab wheel
12
12
12

Bruce lees
8
8
8


630am Meal 1
Scivation egg pancake
Oatmeal
Peanut butter

9am meal 2
Chicken
Almond butter

12pm meal 3
Chicken
Almond butter

2pm meal 4
Steak
Broccoli
Peanut butter

330pm meal 5
Scivation whey
Oatmeal
Peanut butter

630pm meal 6
Chicken
Broccoli
Peanut butter
Oatmeal

8pm meal 7
Scivation whey
Peanut butter

930pm
Scivation egg pancake
Peanut butter