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

8-6-09

Arms at Golds Gym, Burlington, NC

Tricep pressdown
70 x 15
85 x 15
100 x 10
100 x 10
Superset with barbell curls for the pump!
50 x 15
50 x 15
50 x 15
50 x 15

CGBP
135 x 15
225 x 12
275 x 6
275 x 5
Superset with db hammer curls for the pump!
25 x 15
25 x 15
25 x 15
25 x 15

Skullcrusher and press
70 x 8
70 x 8
70 x 8
Superset with reverse curls for the pump!
40 x 15
40 x 15
40 x 15

Dip machine
150 x 15
200 x 10
270 x 6
Superset with life fitness curls for the pump!
50 x 15
50 x 15
50 x 15

Preacher curls
65 x 15
85 x 8
85 x 8
85 x 8
Superset with seated skullcrushers for the pump!
40 x 15
40 x 15
40 x 15
40 x 15

Incline curls
30 x 10
30 x 10
30 x 10
Superset with unilateral tricep extension for the pump!
25 x 15
25 x 15
25 x 15

Barbell curls
95 x 8
95 x 6
95 x 6
Superset with close grip pushups for the pump!
15
15
15

Rope hammer cable curls
42.5 x 12
42.5 x 12
42.5 x 12
Superset with close grip push ups for the pump!
15
15
15

Standing calf raise
250 x 15
300 x 12
300 x 12



630am Meal 1
Scivation whey
Oatmeal
Peanut butter

9am meal 2
Scivation egg pancake
Oatmeal
Peanut butter

11am meal 3
Chicken
Peanut butter
Broccoli

2pm meal 4
Chicken
Almond butter

4pm meal 5
Scivation whey
Peanut butter
Blueberries

7pm meal 6
Steak
Broccoli
Blueberries
Peanut butter

930pm meal 7
Scivation egg pancake
Peanut butter
Broccoli