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

8-8-09

Shoulders, traps, rear delts and abs at Golds Gym, Burlington, NC


DB shoulder press
60 x 15
80 x 15
110 x 12
130 x 5

Standing barbell shoulder press
135 x 12
135 x 10
135 x 8
135 x 8
135 x 8
135 x 6
135 x 6

Db lateral raise
35 x 10
40 x 8
45 x 8
45 x 6

Barbell shrugs
315 x 15
405 x 8
405 x 10
455 x 6

Front raise with plate
45 x 10
45 x 10
45 x 8

Rope cable upright raise
50 x 10
50 x 10
50 x 8

Rear delt machine
90 x 10
100 x 8
100 x 8

Db shrugs
150 x 10
150 x 10
150 x 10

Rear delt row
110 x 10
110 x 8
110 x 8

Machine lateral raise
110 x 8
110 x 8
110 x 8

Weighted decline situps
50 x 8
70 x 8
85 x 6
90 x 3

Hanging leg raise
10
10


730am meal 1
Scivation egg pancake
Peanut butter
Oatmeal

11am meal 2
Oatmeal
Scivation whey
Peanut butter

1230pm meal 3
Steak
Broccoli
Almond butter

230pm meal 4
Chicken
Broccoli
Blueberries
Peanut butter

5pm meal 5 at texas roadhouse
Steak no butter
Sweet potato dry
Broccoli no butter
Peanuts
PERFECT MACROS

630pm meal 6
Scivation whey
Peanut butter
Blueberries

9pm meal 7
Scivation egg pancake
Peanut butter

330am meal 8
Chicken
Broccoli
Peanut butter