Daily Blast--FAT PARENTS and Bad Examples!

The Daily Blast

--Fat, Drunk Parents on Halloween



Marc Lobliner


11-1-09



I have fond memories of Halloween as a child. I got to crossdress and not risk being called a freak, wear makeup and....wait, this is sounding weird. I will stop now. The bottom line is, we dressed up, had fun and once a year, it was okay to eat fattening, cavity-inducing candy and feel good about life.



Then I moved to the South.



I was out with my kids and parents were drinking and smoking while walking around with their kids. Some of these fat, lazy, unfit parents were even too fat and lazy to do that and sat in their car smoking (and yes, DRINKING!) while their kids got candy. I never saw this in California, but I am sure it happens.



Fat, bad example setting parents at Halloween, it is BLAST time for you. Stop drinking and smoking with your kids around and exposing them to deadly alcohol and second hand smoke. Set a good example! Be responsible. And smoke travels, so when I walk by you on a night where you know there are going to be kids all around, put out the damn cigarette, you selfish, ignorant punk!



Sure, candy isn't healthy, but kids can have their candy once a year. Let them have some fun in what has become an American tradition. But parents, love your kids enough to set a good example and don't force other kids to breathe in your smoke.



"Bad example-setting parents lookin' boy."

10-31 SUPER LEGS!

10-31-09

Quads, Hamstrings and Calves

AGS-10 Training (inspired by the great Dorian Yates)


Diet

Meal 1
egg whites
2tbsp peanut butter
50p, 15f, 341 cals

Meal 2
Solution 5
42p, 15f, 303 cals

Meal 3
Solution 5
42p, 15f, 303 cals

Meal 4
Chicken
Peanut butter
56p, 15f, 359 cals

Meal 5
Solution 5
42p, 15f, 303 cals

Meal 6
Lean beef
Peanut butter
56p, 15f, 359 cals

Meal 7
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals

Meal 8
Egg whites
2tbsp peanut butter
50p, 15f, 336 cals



TRAINING


10 minute warm up



Leg extensions
4 feel sets
1 set whole stack with drops to failure

Leg press
3 feel sets
1 all out set
9 plates per side to failure with drops...
7 plates
5 plates
3 plates
All to failure

Squats
135 x 6
225 x 6
315 x 6
All out
385 x 5

Lunges with 135lbs across gym VOLUME
2 sets of 30

Leg curls
1 all out set with drops

Seated calf raise
1 feel set
1 all out set

Calf extensions VOLUME
10 sets of 10


Stretching

Natural Bodybuilding is its own WORST ENEMY--Time to put my friends on BLAST!

The Daily Blast
--Natural Bodybuilding is its own WORST ENEMY--Time to put my friends on BLAST!

Marc Lobliner


November 14 is an insignificant day. Other than being exactly a week before yours truly's birthday, it is a nothing day. Not anymore. Now, it is the ultimate representation of how natural bodybuilding would rather have a big ego than gain an audience. It is bad enough that natural bodybuilding is a small niche of a niche industry, IFBB/NPC bodybuilding, which also happens to be a small, dying "sport". But what if we took what is arguably natural bodybuilding's strongest area, the upper east coast of the USA, and forced these loyal natural bodybuilding fans to decide if they want to see the biggest pro shows in the WNBF OR IFPA instead of being able to go to both, since they are within a 5 hour drive of eachother? This would be like holding two Nascar championships on the same day within driving distance. Stupid idea, right? Welcome to Natural Bodybuilding. Time to cut our nose to spite our face!

Sponsorships suffer. It is hard enough finding anyone to give a crap about natural bodybuilding. Having two marquee, franchise shows on the same weekend forces the sponsors to choose between the two or just say, "Heck with it, we will pass on both," or, take the money that would have gone to one show and split it with both. I will point out, however, that Scivation has sponsored BOTH shows generously. We support and appreciate our natural bodybuilding customers more than any other company. Heck, our Director of Sales is WNBF Pro Rob Moran!!

I am good acquaintances and really like Rich from the WNBF and know and like Matt from the IFPA immensely, but my friends, today you get put on BLAST!

Please, for the sake of the fans and competitors, change this crap! This year is too late, but when planning for next year, use your dome, Son!!! Natural Bodybuilding needs to work together to grow and fill seats. We don't need to work together per se, but at least don't work against eachother.

This blast is a PLEA for you two to take off your panties and stop this catfight so we ALL can win--athletes and the organization.

"Fightin' like schoolgirls lookin' boy."

BAM! Cardio for the sexiness!

10-28-09

Cardio, Abs and Stretching

AGS-10 Training (inspired by the great Dorian Yates)


Diet

Meal 1
Solution 5
42p, 15f, 303 cals

Meal 2
chicken
egg whites
2tbsp peanut butter
56p, 15f, 359 cals

Meal 3
Solution 5
42p, 15f, 303 cals

Meal 4 at restaurant
7oz Bison
50p, 200cals

Meal 5
Solution 5
42p, 15f, 303 cals

Meal 6 -- Business Meeting
Chicken and raw oysters, clams and shrimp, no sauce on anything 50p, 200 cals

Meal 7
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals



Training

Cardio
60 minutes

Abs
Weighted double crunch machine
10 sets of 10


20 minutes stretching

The Daily Blast--The US Government Needs to Know their Role and Shut Their Mouths!

The Daily Blast
--The US Government Needs to Know Their Role and Shut Their Mouths!

Marc Lobliner


This is a new article where I will put people on BLAST and "point em out" on issues and topics. Today, I am going to blast on the US Government. STOP USING OUR CASH FOR STUPID STUFF!

First, these assclowns waste MY money investigating steroids in baseball and having congressional hearings on if Roger Clemens used GH. While baseball has every right to do this, what the heck is the government doing holding sessions costing hundreds of thousands of dollars a piece about a scandal in a, I am gonna say it, GAME!? Baseball is a freaking game. When it boils down to it, it is a bunch of guys hitting a ball and running after it. And it gets worse....

Now Rep. Orin Hatch, someone whom I have always liked, wants hearings on the BCS system in college football. Sure, I think the BCS sucks too, but it isn't even the PROS!! It is freaking college football. Note that Orin is a Republican, so this is bipartisan blasting.

Now, there are going to be congressional hearings on head trauma in football and the increase in Alzheimer's disease among football players as they age. I am not a scientist, but I did play football. I KNEW that as a 295 pound guy that running head-first into another 300lb guy couldn't be a good thing long-term. But I CHOSE to do it. No one is forcing anyone to play football.

Government, all of you pencil-neck or overweight, right-eroding punks, stay the hell out of sports. You are burning the constitution daily. I can see the public health care thing, and although I am against it, I can see the point. I can even see the reason for some of these stupid tax laws, and the rationale behind these socialist hoaxes, even though as a Conservative Libertarian, I am against them vehemently. But sports? A freaking GAME!? Using MY money?! Get the heck out of here!

I officially hate the US government now. I am tired of getting my rights violated all in the name of their personal power and greed. This goes to the socialists at the top as well as the fake, anti-capitalist Republicans pandering to their angry, disenfranchised, Conservative base. Stay out of sports and stop wasting our money! We are at wartime as we speak losing many brave, amazingly selfless soldiers. Try explaining to their families when they get killed or mamed in a directionless was that Roger Clemens sticking a needle in his ass is more important than their loved one dying for US.

US Government, none of you will read this, but if you are bored in between cheating on your wife and accepting bribes and happen to read this (and view my youtube cooking videos!), focus on our failing economy and dying troops and "win" this war on terror.

You have officially been put on blast.

The US Government, "Freedom and Choice Stealing Lookin' Boys".

10-27-09

10-27-09

Chest, Shoulders and Calves

AGS-10 Training (inspired by the great Dorian Yates)


Diet

Meal 1
Solution 5
42p, 15f, 303 cals

Meal 2
5oz chicken
6 egg whites
2tbsp peanut butter
56p, 15f, 359 cals

Meal 3
Solution 5
42p, 15f, 303 cals

Meal 4 at restaurant
7oz chicken
50p, 200cals

Meal 5
Solution 5
42p, 15f, 303 cals

Meal 6
8oz chicken
2tbsp peanut butter
56p, 15f, 359 cals

Meal 7
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals

Meal 8
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals



Training


10 minute warmup



DB Bench Press
60
80
100
120
All out
150 for 5

Incline DB flys
50
70
All out
90 x 7

Hammer wide
225
All out
405 x 9
Drop 315
Drop 225

Fly machine
1 all out set with drops

Hammer incline VOLUME
3 sets of 10
1 set of 8

Lateral raise
2 feel sets
All out set
70 x 5
50 x 6
30 x 3

Rear delt pec deck
1 all out set

Lateral raise machine VOLUME
6 sets of 10
1 set of 5

Donkey calfs
1 feel set
1 all out set

Standing calfs VOLUME
10 sets of 10



Full body stretching with chest and shoulder focus for 20 minutes.

Yesterday's workout...

Since I am traveling, I am not logging as much, but yesterday was the EPIC photoshoot with the shots coming soon---as soon as I get a disk.

We did incline presses up to 315 for reps and I TWEAKED my shoulder on 275, so I will back off of chest and shoulders a bit. It was all worth it, as the shots were sick.

We then did DB Bench press for prettiness, Hammer Strength Bench Press, Cable Crossovers, and then some one arm rows and arms for the camera. Derek and I made a lot of men, women and sheep happy doing this epic photoshoot with Kris Gethin, the LEGEND.

We also hit some shots and it is a pro quality shoot. This is the stuff you see in magazines. WHAT A DAY!

8-10-09

Hamstrings and abs at Golds Gym, Meridian, ID


Stiff leg deadlift
135 x 15
225 x 15
315 x 8
365 x 4
315 x 5
225 x 10

Hoist Seated leg curl
80 x 15
100 x 10
100 x 10
100 x 10

Adductor
95 x 20
155 x 15
200 x 8

Abductors
125 x 20
170 x 20
200 x 15

Single leg curl
8
8
8

Lying leg curl
80 x 15
110 x 10
110 x 10

Ab machine crunch
10 sets


Diet:

3772 Total Calories

8 total meals

Per Meal: 56P, 15F
Blueberries added to 3 meals per day
60g carbs from mainly oatmeal Pre and Post Workout and one more time throughout the day.
Veggies as desired

8-9-10

Quads at Gold's Gym, Meridian, ID

Squats
135 x 15
225 x 12
315 x 8
405 x 3----YES YES YES!!!
315 x 4
225 x 6

Cybex squat press
315 x 15
495 x 15
675 x 12
855 x 8

Hack squat
225 x 15
315 x 10
405 x 6
465 x 3

Hammer strength unilateral leg press
225 x 15
315 x 12
405 x 8

Front squat
135 x 12
225 x 5
225 x 4

Seated calf raise
Plate and a quarter x 15
2 plates and a quarter x 12
2 plates and a quarter x 12

Hoist leg extension
80 x 10
80 x 10
80 x 10

Leg press calf raise
295 x 15
395 x 10
395 x 12
395 x 12

Standing calf raise
165 x 15
240 x 15
300 x 12



Diet:

3548 Total Calories

8 total meals

Per Meal: 50P, 15F
Blueberries added to 3 meals per day
60g carbs from mainly oatmeal Pre and Post Workout and one more time throughout the day.
Veggies as desired

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

8-7-09

Deadlift, back and hamstrings at Golds Gym, Burlington, NC

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 5
455 x 2
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6

T bar row
225 x 8
225 x 8
225 x 8

Rack lockout
405 x 5
495 x 3
495 x 3

Lying Leg curl
110 x 10
110 x 10
110 x 10

Hammer strength isolateral row
225 x 10
225 x 10
225 x 10

Rope back pulldowns
100 x 8
100 x 8


630am Meal 1
Scivation whey
Oatmeal
Peanut butter

830am meal 2
Scivation egg pancake
Peanut butter
Brown rice
Broccoli

11am meal 3
Chicken
Broccoli
Peanut butter

1pm meal 4
Scivation whey
Flax meal

330pm meal 5
Steak
Broccoli
Almond butter

6pm meal 6
Chicken
Broccoli
Blueberries
Peanut butter

8pm meal 7
Scivation whey
Peanut butter

930pm meal 8
Scivation egg pancake
Peanut butter
Broccoli

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

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

8-4-09

Chest and abs at Golds Gym, Burlington, NC


Incline barbell press
135 x 15
225 x 12
275 x 8
315 x 3 HELL FRICKIN YEAH!!!!!

Db fly
50 x 15
65 x 12
75 x 8
90 x 8

Flat hammer bench
225 x 15
315 x 10
365 x 6

Wide grip hammer strength press
315 x 10
365 x 6
365 x 5

Pec deck
115 x 12
115 x 12
115 x 12

Dynabody standing press machine
135 x 15
225 x 12
225 x 10

Hammer strength incline
225 x 10
225 x 10
225 x 10

Dips
12
10
10
10
10
10
10

Cable crossovers
30 x 15
30 x 15
30 x 15
30 x 15

Weighted Ab machine
30 x 15
30 x 15
30 x 15


Cardio
PreWO 10 min
PWO 20 min


430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Steak
Peanut butter
Oatmeal

11am meal 3
Chicken
Almond butter

1pm meal 4
Steak
Broccoli
Peanut butter

330pm meal 5
Scivation whey
Flax meal
Blueberries

615pm meal 6
Chicken
Brown rice
Broccoli
Peanut butter

730pm meal 7
Scivation whey
Flax meal

930 pm meal 8
Scivation egg pancake
Peanut butter

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

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

8-1-09

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

DB Shoulder press
50 x 15
70 x 15
100 x 8
120 x 6
130 x 3

Smith shouler press
185 x 15
225 x 8
255 x 3

Barbell front raises
65 x 12
95 x 8
105 x 6

Barbell shrugs
225 x 15
315 x 15
405 x 10

Lateral raises
30 x 12
40 x 8
40 x 8

Db prone rear delts
20 x 15
30 x 12
35 x 8

Rope cable front raise
35 x 10
42.5 x 8
42.5 x 8

Rear delt machine
70 x 15
90 x 8
90 x 8

Dumbbell shrugs
150 x 8
150 x 8
150 x 8

Machine lateral raise
90 x 15
130 x 8
150 x 8
170 x 4

Rope upright row
50 x 8
50 x 8
50 x 8

Weighted decline situps
40 x 15
70 x 8
80 x 6
90 x 4

Weighted ab crunch
30 x 15
30 x 15
30 x 15



7am meal 1
Scivation egg pancake
Peanut butter
Oatmeal

1030am meal 2
Scivation whey
Oatmeal
Peanut butter

12pm meal 3
Lean beef
Almond butter

2pm meal 4
Scivation whey
Peanut butter

4pm meal 5
Scivation whey
Peanut butter

6pm meal 6
Steak and chicken
Brown rice
Broccoli
Peanut butter

8pm meal 7
Scivation whey
Peanut butter

10pm
Scivation Egg Pancake
Peanut butter

7-31-09

Deadlifts, Back, Hamstrings and Calves at 24 Hour Fitness, Spring, Texas

Deadlifts
135 x 15
225 x 10
315 x 8
405 x 6
455 x 1
315 x 3

Rack lockouts
315 x 8
315 x 8
365 x 6
405 x 4
405 x 3
315 x 4

Hammer strength high row
205 x 15
275 x 12
315 x 8
315 x 6
315 x 5
225 x 15

Seated leg curls
140 x 12
140 x 12
140 x 12

Hammer strength isolateral row
225 x 12
225 x 12
225 x 12

Cable low rows
140 x 8
140 x 8
140 x 8
140 x 8
Superset with leg press calf machine
3 plates x 15
4 plates x 10
4 plates x 12
4 plates x 12

Seated calf raise
275 x 10
275 x 12
275 x 10
Superset with lat pulldowns
140 x 8
140 x 8
140 x 8


Cardio
10 min Pre
20 min PWO


5am meal 1
Scivation whey
Oatmeal
Peanut butter

930am meal 2 at IHOP
Chicken Fajita Omelet with no cheese and no sour cream cooked in cooking spray, NOT butter Harvest Grain and Nut Pancakes

1230pm meal 3
Scivation whey
Peanut butter

3pm meal 4
Scivation whey
Peanut butter
Blueberries

5pm meal 5
Scivation whey
Peanut butter

TIME CHANGE

8pm meal 6
Scivation whey
Peanut butter
Blueberries

10pm meal 7
Scivation whey
Peanut butter

1230pm meal 8
Scivation egg pancake
Peanut butter

7-30-09

Arms at 24 Hour Fitness, Houston, TX

Tricep pressdowns
80 x 20
120 x 20
140 x 20
140 x 20
Superset for the pump with dumbbell curls 30 x 15 30 x 15 30 x 15 30 x 15
8 sets

CGBP
135 x 15
225 x 10
225 x 10
225 x 8
Superset for the pump with curls
40 x 15
40 x 15
40 x 15
40 x 15
8 sets

Skullcrusher and press
65 x 8
65 x 8
65 x 8
Superset for the pump with seated curls
20 x 15
20 x 15
20 x 15
6 sets

Dip machine
180 x 15
255 x 10
300 x 8
330 x 6

Curls
75 x 10
75 x 10
75 x 10
75 x 10
Superset for the pump with one arm overhead extensions 20 x 15 20 x 15 20 x 15 20 x 15
8 sets

Preacher curls
65 x 10
65 x 6
65 x 6
Superset for the pump with seated skullcrushers 30 x 15 40 x 15 40 x 15
6 sets

Incline hammer curls
35 x 8
35 x 8
35 x 8
Superset for the pump with close grip pushups
15
15
15
6 sets

Rope hammer curls
80 x 12
80 x 12
80 x 12
Superset for the pump with close grip push ups
15
15
15
6 sets

Weighted decline situps
40 x 12
60 x 10
80 x 6---best ever!!! Big, deep abs baby!!
3 sets

Crunch machine
50
50
2 sets


Cardio
10 minutes PreWO
20 minutes PWO



PM Chest at Spring Fitness, Spring, TX

DB flys
45 x 15
60 x 15
80 x 12
90 x 8

Incline barbell
135 x 15
225 x 6
225 x 4
225 x 4

Hammer strength wide chest
225 x 15
315 x 8
315 x 8
315 x 8

Hammer strength bench press
315 x 4
225 x 12
225 x 12
225 x 12
225 x 15
225 x 12
225 x 12
225 x 8

Incline hammer strength press
225 x 12
225 x 12
225 x 8

Pec deck
120 x 15
120 x 15


5am meal 1
Scivation whey
Oatmeal
Peanut butter

830am meal 2 at IHOP
Chicken Fajita Omelet with no cheese and no sour cream cooke in cooking spray, NOT butter Harvest Grain and Nut Pancakes

11am meal 3
Scivation whey
Peanut butter

1pm meal 4
Scivation whey
Peanut butter
Blueberries

4pm meal 5
Scivation whey
Peanut butter

6pm meal 6 at Dennys
2 Chicken breasts
3 whole eggs
Salad

10pm meal 7 PWO at sushi place
Sushi

1130pm meal 8
Scivation whey
Peanut butter

7-29-09

Back, abs and calves at Golds Gym, Burlington, NC


Barbell rows
135 x 20
225 x 15
315 x 8
345 x 5
225 x 15
5 sets

One arm rows
120 x 10
140 x 8
150 x 6
3 sets

Hammer strength lat pulldowns
185 x 8
185 x 8
185 x 8
3 sets

Hammer strength isolateral rows
225 x 12
225 x 12
225 x 10
225 x 10
Superset with seated calves
135 x 15
135 x 15
135 x 15
135 x 15
8 sets

Lat pull down with neutral grip
140 x 12
160 x 10
160 x 10
Superset with standing calves
250 x 15
300 x 10
300 x 10
6 sets

Unliateral cable low row
60 x 10
60 x 10
60 x 10
Superset with bruce lee abs
8
8
8
6 sets

Standing cable pullovers
35 x 15
42.5 x 12
42.5 x 12
3 sets

Concentration cable rows
57.5 x 15
80 x 15
95 x 10
3 sets



Cardio:
10 minutes PRE
25 minutes POST


430am meal 1
Scivation whey
Oatmeal
Peanut butter

8am meal 2
Scivation egg pancake
Peanut butter
Oatmeal

11am meal 3
Scivation whey
Blueberries
Peanut butter

2pm meal 4
Scivation whey
Blueberries
Peanut butter

Time change

3pm meal 5
Scivation whey
Almonds

530pm meal 6
Scivation whey
Peanut butter

8pm meal 7 at Saltgrass Steakhouse
Fillet with no butter
Dry sweet potato
Dry salad with yellow mustard as dressing

10pm meal 8
Scivation whey
Peanut butter

7-28-09

Chest with Rob "The Reason" Moran at Gold's Gym, Orlando, FL


Dumbbell flys
40 x 15
50 x 15
60 x 15
70 x 12
80 x 12
5 sets

Incline barbell bench press
135 x 15
225 x 12
275 x 6
275 x 6
4 sets

Dumbell flys
80 x 8
90 x 5
60 x 6
3 sets

Flat bench db
110 x 8
130 x 4---after pre exhaust!!! YES!!!!!!!!
110 x 6
3 sets

Hammer strength decline
315 x 10
315 x 8
315 x 8
3 sets

Nautilus chest press
225 x 12
225 x 12
2 sets
Hammer strength calf raise
315 x 15
315 x 15
315 x 15
Superset with push ups
10
10
10
6 sets

Standing calfs
190 x 12
190 x 10
190 x 10
Superset with pushups
10
10
10
6 sets

Hammer strength pullover
135 x 15
185 x 12
185 x 12
3 sets


530am meal 1
Scivation whey
Oatmeal
Peanut butter
50p, 15f, 60c

830am meal 2
IHOP
Chicken fajita omelet
Harvest grain pancakes

12pm meal 3 restaurant
Steak and chicken
Broccoli
House salad

2pm meal 4
Scivation whey
Blueberries
Peanut butter

4pm meal 5
Scivation whey
Almonds

6pm meal 6
Scivation whey
Peanut butter

830pm meal 7
Turkey
Brown rice
Almond butter

10pm meal 8
Scivation Egg pancake
Peanut butter

Hamstrings at Gold's Gym, Orlando, FL

AM Cardio
30 minutes treadmill

Hammer strength double crunch machine
60 x 25
80 x 15
100 x 10
120 x 6

Hanging leg raise
15
15
15

Atlantis ab crunch
60 x 15
60 x 15
60 x 15


PM HAMMIES

Stiff leg deads
135 x 15
225 x 12
315 x 8
365 x 4
315 x 5
315 x 4
6 sets

Lying leg curl
105 x 12
150 x 5
135 x 6
120 x 5
105 x 6
5 sets

Adductors
125 x 15
125 x 15
155 x 10
170 x 8
4 sets

Abductors
125 x 15
155 x 12
185 x 10
200 x 8
4 sets

Glute machine
90 x 15
130 x 10
170 x 8
190 x 6
4 sets

Hi leg press
315 x 20
315 x 15
315 x 15
4 sets

Seated leg curl
110 x 10
130 x 8
130 x 8
3 sets

Hammer strength single leg curl
50 x 12
80 x 8
80 x 8
80 x 8
4 sets



630am meal 1 IHOP
Chicken fajita omelet
Egg whites
60p, 15f

10am meal 2
Scivation whey
Blueberries
Peanut butter
50p, 15f, 15c

12pm meal 3
Scivation whey
Peanut butter
50p, 15f

2pm meal 4
Scivation whey
Peanut butter
50p, 15f


430pm meal 5
Scivation whey
Peanut butter
50p, 15f

7pm meal 6
Scivation whey
Oatmeal
Peanut butter
50p, 15f, 60c

9pm meal 7
Sushi
Edamame

200lbs. Calories going up tomorrow due to NO fat gain and all LBM gain to:

Marc Lobliner Off-Season Diet- Starting 7-28-2009
Meals Carbs Protein Fat Calories
Meal 1 (Pre-Workout) 60 49 15 571
Meal 2 (Post-Workout) 60 49 15 571
Meal 3 0 49 15 331
Meal 4 15 49 15 391
Meal 5 0 49 15 331
Meal 6 15 49 15 391
Meal 7 (Dinner) 60 49 15 571
Meal 8 15 49 15 391

Total 225 392 120 3548

+240 calories from last week.

Meal 1 (PreWO+1 Essential FA & 1 CLA)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1 Cup Oatmeal

Meal 2 (PWO)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1 Cup Oatmeal

Meal 3 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 4 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Meal 5 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)


Meal 6 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Meal 7 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-8 oz. Sweet Potato
-Veggies (as desired)

Meal 8 (+1 Essential FA & 1 CLA)
-2 Cups Egg Whites + Psyllium Husk into Egg Pancake
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

7-26-09

QUADS and CALVES at SuperFitness, Burlington, NC.

10 minute pre workout cardio warmup

Squats
135 x 15
225 x 10
315 x 6
315 x 4
315 x 3
225 x 6
135 x 12
7 sets

I did squats first while fresh so I can give it my all, then will pre-exhaust with leg extensions and then hit more focused leg training like hack squats.

Leg extensions
110 x 15
150 x 15
200 (whole stack) x 10
212.5 (stack + rubber add ons) x 8
212.5 (stack + rubber add ons) x 6
212.5 (stack + rubber add ons) x 4
LITTLE REST
200 x 6
150 x 10
8 sets

Hack squat
225 x 10
315 x 6
315 x 5
225 x 6
Superset with seated calf raises
2 plates x 15
2 plates x 15
3 plates x 10
4 plates x 5
8 sets

Leg press
405 x 15
585 x 12
675 x 8
585 x 8
495 x 15
405 x 15
Superset with standing calf raise
260 x 10
260 x 10
260 x 10
220 x 10
220 x 10
220 x 10
12 sets

Quad focus hammer strength deadlift facing away from machine
225 x 8
225 x 8
225 x 8
Superset with leg press calf raises
405 x 12
405 x 15
405 x 15
6 sets

41 total sets

PWO Cardio
20 minutes treadmill



430am meal 1 PreWO
80g oatmeal
70g scivation whey
30g peanut butter
50p, 15f, 60c

730am meal 2 PWO
Scivation egg pancake
99g Mixed berries
30g peanut butter
50p, 15f, 15c

11am meal 3
7oz lean beef/turkey
99g blueberries
30g almond butter
50p, 15f, 15c

130pm meal 4
70g scivation whey
18 almonds
50p, 15f

330pm meal 5
70g scivation whey
18 almonds
50p, 15f

6pm meal 6
70g scivation whey
18 almonds
50p, 15f

830pm meal 7 restaurant
Steak and chicken
Peanuts
Broccoli
Estimated macros
65p, 10f

1030pm meal 8
70g scivation whey
30g peanut butter
50p, 15f

7-25-09

Delts, traps, rear delts and abs at Golds Gym, Burlington, NC.


DB shoulder press
50 x 15
70 x 15
90 x 12
110 x 8
130 x 3---hell yes!!!!!!!!!!!!!!
5 sets

Smith shoulder press
135 x 15
185 x 10
185 x 10
3 sets

Barbell front raises
65 x 12
85 x 10
95 x 6
3 sets

Cable rope front raise
35 x 8
35 x 8
35 x 8
3 sets

Db lateral raise
30 x 12
35 x 8
40 x 6
3 sets

Cable lateral raise
15 x 12
15 x 12
15 x 10
3 sets

Barbell shrugs
315 x 12
375 x 8
405 x 8
455 x 3
4 sets

DB shrugs
120 x 15
130 x 15
150 x 10
150 x 8
4 sets

Prone incline rear delt raise
25 x 12
25 x 10
25 x 10
3 sets

Machine rear delt
70 x 12
80 x 10
80 x 10
3 sets

Cable rope upright row
50 x 8
50 x 8
50 x 8
3 sets

Weighted decline situp on highest setting with weight on chest 40 x 15 60 x 8
75 x 6
3 sets

Hanging leg raise
15
12
12
3 sets


43 total sets


730am meal 1 PreWO
80g oatmeal
Scivation egg pancake
30g peanut butter
50p, 15f, 60c

11am meal 2
Scivation Brownie
70g scivation whey
30G peanut butter
99g blueberries
50p, 15f, 15c

1pm meal 3
7oz Lean beef
30g peanut butter
Broccoli
50p, 15f

3pm meal 4
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

6pm meal 5 FREE MEAL at Sal's Italian Restaurant Fried calamari Pizza Tiramisu

8pm meal 6
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

10pm meal 7
Scivation egg pancake
30g peanut butter
50p, 15f

7-24-09

Deadlifts, Back and Hamstrings and Golds Gym, Burlington, NC


Deadlifts
135 x 10
225 x 10
315 x 8
405 x 4
455 x 2
315 x 5
225 x 6
7 sets

Rack lockouts
315 x 12
405 x 8
495 x 3
405 x 4
315 x 12
225 x 15
6 sets

Stiff leg deadlifts
135 x 15
225 x 10
315 x 4
225 x 5
4 sets

Hammer strength isolateral row
315 x 6
225 x 10
225 x 10
225 x 10
4 sets

T bar row
225 x 8
225 x 10
225 x 8
225 x 8
4 sets

Lying leg curl
80 x 15
110 x 8
110 x 8
110 x 8
4 sets

Unilateral low row
70 x 8
70 x 6
60 x 6
3 sets


32 total sets


PW0 Cardio
30 minutes treadmill



5am meal 1
7oz turkey
30g peanut butter
Broccoli slaw
50p, 15f

7am meal 2
7oz turkey
18 almonds
Broccoli slaw
50p, 15f

930am meal 3 PreWO
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

130pm meal 4 PWO
80g oatmeal
Scivation egg pancake
30g peanut butter
50p, 15f, 60c

4pm meal 5
Scivation Brownie
70g scivation whey
30G peanut butter
50p, 15f

545pm meal 6
7oz lean beef
3oz avocado
Broccoli
50p, 15f

730pm meal 7
7oz turkey
30g almond butter
184g strawberries
50p, 15f, 15c

9pm meal 8
Scivation egg pancake
30g peanut butter
Broccoli
50p, 15f

7-23-09

ARMS and CALVES at Gold's Gym, Bloomfield, CT


Start time: 435am


Barbell curls
45 x 15
95 x 12
115 x 8
135 x 6
95 x 8
Superset for the pump with tricep pressdowns 40 x 15 50 x 15 60 x 15 60 x 15 60 x 15 10 sets

My arms are going to explode!! Vasocharge induced pump!!!

Hammer strength preacher curl
45 x 15
70 x 10
90 x 6
90 x 6
Superset for da pump with machine tricep extension
45 x 15
45 x 15
45 x 15
45 x 15
8 sets

Incline DB curls with a twist
40 x 8
40 x 8
40 x 8
Superset for da pump with incline skullcrushers 50 x 15 60 x 15 60 x 15
6 sets

Life fitness bicep curl
90 x 8
90 x 8
90 x 8
Superset for da pump with close grip pushup
15
15
15
6 sets

CGBP
135 x 15
225 x 10
255 x 6
Superset for da pump with bicep curl
40 x 15
40 x 15
40 x 15
6 sets

Skullcrusher and press
70 x 8
70 x 8
70 x 8
Superset for da pump with hammer db curls 40 x 15 40 x 15 40 x 15
6 sets

Life fitness tricep press
170 x 15
210 x 12
250 x 8
270 (stack) x 6
Superset for da pump with machine preacher
45 x 15
45 x 15
45 x 15
45 x 15
8 sets

Tricep pressdowns
70 x 10
70 x 10
70 x 10
Superset for da pump with rope cable hammer curls 60 x 12 60 x 12 60 x 12
6 sets

Seated calf raise
135 x 15
185 x 8
185 x 8
185 x 8
4 sets

Donkey calf raise
80 x 12
80 x 10
80 x 10
80 x 12
4 sets

Standing calf raise
160 x 15
220 x 10
220 x 10
220 x 10
4 sets

68 total sets


PWO Cardio
30 minutes treadmill




345am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

730am meal 2
7oz turkey
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c

11am meal 3
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f

1pm meal 4
8oz steak and chicken
Spinach
56p

4pm meal 5
7oz turkey
18 almonds
Broccoli slaw
50p, 15f

7pm meal 6
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f

9pm meal 7
7oz turkey
30g peanut butter
Broccoli slaw
50p, 15f

7-22-09

Back at Gold's Gym, Bloomfield, CT


Start time: 435am

Pull ups
BW x 10
25 x 5
25 x 5
3 sets

Close grip pull ups
25 x 5
25 x 5
BW x 6
3 sets

Barbell rows
135 x 15
225 x 15
315 x 8
335 x 4---YES! My back will be huge! Good form too!!!!
275 x 10 BIG ASS BACK
225 x 15
6 sets

Hammer strength neutral custom grip lat pulldowns
135 x 15
185 x 8
185 x 8
185 x 8
185 x 8
5 sets

One arm rows
120 x 8
120 x 8
120 x 8
3 sets

Hammer strength iso row
225 x 15
315 x 8
405 x 5
315 x 6
225 x 15
5 sets

Lat pull downs
120 x 10
120 x 10
120 x 10
3 sets

Close grip lat pull downs
120 x 8
120 x 8
120 x 8
3 sets

Hammer strength pullover
135 x 15
185 x 10
185 x 10
185 x 10
4 sets

Decline situps (HIGH decline)
15
12
10
8
4 sets

Life fitness ab crunch
20 x 15
20 x 15
20 x 15
3 sets

Hanging leg raise
10
10
10
3 sets



45 total sets


345am meal 1
70g scivation whey
18 almonds
80g oatmeal
50p, 15f, 60c

730am meal 2
7oz turkey
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c
Damn that is a lot of food!

11am meal 3
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f

2pm meal 4
7oz bison
Veggies
50p

415pm meal 5
7oz bison
Veggies
50p

630pm meal 6
7oz turkey
30g peanut butter
Broccoli slaw
50p, 15f

1030pm meal 7
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f


Fell asleep and meal 8 didn't happen!!!

7-21-09

Chest at Gold's Gym, Bloomfield, CT

Start time: 440am

Incline Barbell
135 x 15
185 x 15
225 x 10
275 x 4--gametime!!!!
Little rest for last 3
225 x 5
185 x 8
135 x 12
7 sets

Flat DB Bench
100 x 6
80 x 8
80 x 10
80 x 8
4 sets

Incline DB Fly
50 x 12
60 x 8
70 x 5
50 x 12
4 sets

Hammer strength bench press
PUMP TIME!!!
225 x 10
225 x 8
225 x 8
225 x 6
4 sets

Hammer strength wide chest
225 x 15
315 x 12
405 x 5
Little rest past this sets
315 x 6
225 x 15
5 sets

Hammer Strength incline press neutral grip
225 x 8
225 x 8
225 x 8
3 sets

Cybex flys
62.5 x 15
87.5 x 12
100 x 8
75 x 10
50 x 15
5 sets

Paramount pec deck
30 x 15
40 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
7 sets

39 total sets

PWO Cardio: 30 minutes LI cardio on treadmill



345am meal 1
70g scivation whey
18 almonds
80g oatmeal
50p, 15f, 60c

730am meal 2
7oz turkey
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c

11am meal 3
7oz lean beef
18 almonds
Broccoli slaw
50p, 15f

130pm meal 4 at restaurant
6oz fillet
Salad no dressing
Asparagus
42p

4pm meal 5
7oz turkey
18 almonds
Broccoli slaw
50p, 15f

630pm meal 6
7oz lean beef/turkey mix
18 almonds
Cabbage salad
50p, 15f

830pm meal 7
7oz turkey
30g peanut butter
Broccoli slaw
50p, 15f

10pm meal 8
7oz lean beef
30g peanut butter
Broccoli slaw
50p, 15f

7-20-09

Hamstrings and abs at SuperFitness, Burlington, NC

Start time: 245am

Lying leg curl
80 x 20
110 x 15
130 x 10
150 (whole stack) x 6 YEAH BUDDY!!! BIG ASS HAMMMMMMMSSSS!!!!!
120 x 6
100 x 12
6 sets

Still leg deadlifts
135 x 15
225 x 12
275 x 8
315 x 5--SLIZZZZAM!!!
225 x 6
135 x 15
6 sets

Hi leg press
315 x 15
315 x 15
315 x 15
What a pump!!
3 sets

Adductors
160 x 15
190 x 10
220 x 6
3 sets

Abductors
160 x 15
200 x 12
240 x 6
3 sets

Glute machine for the ladies! Chicks dig tight bunz!!!
40 x 12--easy. 30lbs for 10 was my precontest max
60 x 10
70 (whole stack) x 8. YEAH BUDDY! Owning the chick machines!!!
70 x 6
Last 2 sets Superset with weighted ab machine
80 x 12
90 x 12
6 sets

One leg standing curl
60 x 12
80 x 8
80 x 8
80 x 8
Superset with hanging leg raises
15
15
15
15
8 sets

Hammer strength stiff leg
225 x 10
225 x 10
225 x 10
225 x 10
Superset with weighted ab machine
100 x 8
100 x 6
80 x 8
80 x 8
8 sets

Lower back hyperextensions
15
15
15
15
Superset with rope cable crunches
70 x 25
100 x 15
120 x 15
150 (whole stack) x 15--strong abs!!!
8 sets

51 sets

Time finished: 410am


2am Meal 8 from 7-19
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c



5am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

830am meal 2
7oz lean beef
18 almonds
Cabbage salad
50p, 15f

1230pm meal 3
7oz turkey
18 almonds
Cabbage salad
50p, 15f

230pm meal 4
7oz lean beef
18 almonds
50p, 15f

430pm meal 5
7oz turkey
18 almonds
Cabbage salad
50p, 15f

8pm meal 6 at restaurant
Meat appetizers
10oz chicken breast
Broccoli
65p, 10f

1030pm meal 7
7oz lean beef
18 almonds
50p, 15f

Sort of missed a meal. But I did have some variables in meal 6 and I also had the meal 8 from Sunday in there!!

7-19-09

AM Cardio
45 minutes low intensity on treadmill

Quads and calves at Gold's Gym, Burlington, NC.

Start time 230pm

Leg extension
100 x 15
150 x 15
190 x 8
3 sets

Squat
135 x 15
225 x 10
315 x 4 first time since contest! Time to build some big ass wheels!!
275 x 6
225 x 6
185 x 8
135 x 10
7 sets

Barbell walking lunges around track
135 x 18
135 x 16
135 x 16
135 x 16
4 sets

Power squat old skool machine
135 x 15
225 x 8
225 x 8
225 x 8
4 sets

Leg press
315 x 15
495 x 12
675 x 8
765 x 5
585 x 6
405 x 15
6 sets

Hammer v squat
225 x 8
225 x 8
225 x 8
3 sets

Front barbell squats
95 x 12
135 x 8
185 x 4
3 sets

Hammer strength leg extension
135 x 8
135 x 8
135 x 8
3 sets

Standing calves
300 x 15
350 x 15
400 x 12
450 x 8
500 x 6
5 sets

Donkey calves
225 x 15
315 x 15
405 x 10
405 x 10
4 sets

Seated calves
135 x 10
135 x 10
135 x 10
135 x 10
4 sets


46 total BRUTAL SETS!!

End time: 4:25pm


Time for HAMSTRINGS tomorrow at 2am pre flight!!!! Meal 8 will be PreWO carb meal tomorrow pre flight. Tomorrow's meal one will begin with my PWO meal.



730am meal 1
Scivation egg pancake
30g peanut butter
Broccoli
184g strawberries
50p, 15f, 15c

10am meal 2
7oz lean beef
30g almond butter
Broccoli
50p, 15f

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00140.jpg[/IMG]

12pm meal 3
7oz lean beef
30g almond butter
50p, 15f

145pm meal 4
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

5pm meal 5 PWO KILLER LEG SESSION!!!!
Keep it Free Keep it Three
At Ruby Tuesday
Big salad with real dressing
Smokehouse burger and fries
Chocolate cake and ice cream

7pm meal 6
Scivation brownie
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

930pm meal 7
Scivation egg pancake
30g peanut butter
Broccoli
50p, 15f


Meal 8 to be eaten PreWO at 2am.

I am rocking some AM cardio while Thomas guzzles some milk and Kami is still asleep. I wore them out yesterday! LOL

I NEED this occassionally. My kids are growing up fast and I love being with them. Every trip I take, every night spent at a hotel, every flight is for them. I want them to be secure and also be proud of the empire of Scivation that I have helped build. An empire that helps hundreds of thousands of people worldwide reach their goals. An empire that provides the BEST training for FREE! An empire that supplies the best supplements money can buy at a fair price. And an ethical empire that practices what it preaches.

My kids are my life, and I am proud to be their father and proud that one day THEY will be proud of me and what I was a part of. You are looking at the new face of business and also the supplement industry. A change in the way things are done. No more overpromising and underdelivering. We will guide you through Team Scivation with diet, training and supplements to deliver you your best body ever. And if there is ever an issue, we correct it. No more ego. No more elitism. This is a place for results and support. This is where results happen. This is Scivation.

7-18-09

Shoulders, traps, rear delts and abs at Gold's Gym, Burlington, NC.

Start time 840am


DB Shoulder Press
55 x 15
70 x 15--feeling strong!
90 x 12
110 x 8
120 x 4 WOWWWWWWWW
90 x 8
6 sets

Smith shoulder press
135 x 15
135 x 12
135 x 10
3 sets

Barbell front raises
65 x 10
85 x 8
95 x 6 HELL YES!!!!
85 x 6
65 x 8
5 sets

Barbell shrugs
225 x 20 WTF!?!
315 x 12 time to get some weight on there!!!
405 x 8 HUGE TIME!!
315 x 8 in two years, IFBB PRO CARD
225 x 15
5 sets

Bent over like Rob Moran Rear delt DB flys
25 x 15
30 x 8
30 x 8 bros before hoes!!!
30 x 8
4 sets

Upright barbell rows
Wide 95 x 8
Close 95 x 8
Wide 95 x 8
Close 95 x 8
4 sets

DB lateral raise
35 x 8
35 x 8
35 x 8
3 sets

Db shrugs
110 x 15
120 x 12
120 x 15
3 sets

Reverse pec deck
70 x 15
90 x 8
100 x 6
80 x 10
4 sets

Machine lateral raise
90 x 8
90 x 10
90 x 8
3 sets

Hanging leg raise
15
15
15
15
4 sets

Weighted life fitness ab crunch
20 x 15
30 x 10
30 x 10
3 sets


47 sets


End time: 10:30am

This was the strongest I have ever FELT in my life. I was veiny and disgusting. Derek is a GURU! Sign up for TEAM SCIVATION for free NOW!! Be a freak! A lady in the streets but a freak in the bed!!


730am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

11am meal 2
Scivation egg pancake
30g peanut butter
Broccoli slaw
80g oatmeal
50p, 15f, 60c

1pm meal 3
7oz turkey
30g almond butter
50p, 15f

3pm meal 4
7oz steak
1tbsp olive oil
Broccoli slaw
50p, 15f

5pm meal 5
7oz turkey
30g almond butter
50p, 15f


7pm meal 6
Scivation Brownie
70g Scivation Whey
30g peanut butter
99g blueberries
50p, 15f, 15c

Better than any dessert I have ever had! Scivation Vanilla Whey, Peanut Butter (made into a brownie) and Blueberries on top!

8pm meal 7
7oz turkey
30g almond butter
50p, 15f

10pm meal 8
Scivation egg pancake
30g peanut butter
Broccoli
50p, 15f

My wife served me some of my own medicine this weekend and left me to work a show! She is Marketing Director for PGN Nutrition (www.pgnnutrition.com), a sister company of Scivation, and left me at home with the kids to go to Jen Hendershott's All Women's Weekend in Charleston, SC. WHAT A BLESSING! I am having the time of my life! Tomorrow we hit the zoo, but today we rocked the gym together (they LOVE child care there!), the park, a nature walk, baseball, running around like idiots, and also a long walk. They will sleep well!

Starting Monday, I pray that my wife will have the strength to live completely without me. I will be gone until mid October. I will list my schedule below. While I am flattered, this is all business and I am BOOKED, so I will not be able to roll with anyone. SORRY! But I am free to hang and roll and even get dinner at the Europa Super Show in Dallas. Hit me up at mlobliner@scivation.com if you wanna chill! Check this disaster and this shows that love and trust rule all, since my wife is always there for me and she trusts me. I am very blessed to have her. She is my life.


July 19-23: CT and NY with Europa
July 26-28: Rob and I at VS conference in Orlando
July 29-July 31: Houston with Nutrition Depot
Aug 9-13: Boise
Aug 13-16: Dallas at Europa Super Show
August 17-21: GA with Europa
August 24-28: N. FL. With Europa
Aug 30-Sep 2: CANADA!
Sep 3 -6: NC and SC
Sep 7-9: MI with Europa
September 14-28: ridealong with Kris in LA week before Olympia and then the Olympia
October 5-8: Texas and Oklahoma with Europa

7-17-09

Deadlifts, Hamstrings, Back and Calves at Gold's Gym, Burlington, NC.

Start time 510am

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 3
315 x 5
225 x 6
135 x 15
7 sets

Seated leg curl
90 x 15
130 x 8
130 x 8
130 x 8
4 sets

Rack lockouts
225 x 15
315 x 8
405 x 5
315 x 5
225 x 6
5 sets

Hammer iso row
135 x 15
185 x 10
185 x 10
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
10 sets

Stiff leg deadlifts
70 x 10
90 x 6
2 sets

Leg press calf raise
190 x 15
230 x 15
270 x 15
310 x 8
4 sets

Standing calf raise
300 x 12
300 x 10
300 x 10
3 sets

Seated calf raise
135 x 10
135 x 10
135 x 10
3 sets


38 total sets


PWO Cardio: 30 minutes on treadmill


430am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00126.jpg[/IMG]

830am meal 2
Scivation egg pancake
30g peanut butter
Broccoli
80g oatmeal
50p, 15f, 60c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00127.jpg[/IMG]

11am meal 3
7oz lean beef
1tbsp olive oil
Cabbage salad
Salsa
50p, 15f

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00129.jpg[/IMG]

130 meal 4
Scivation sludge!
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

330 meal 5
7oz turkey
1tbsp olive oil
Broccoli
50p, 15f

6pm meal 6
7oz turkey
1tbsp olive oil
Cabbage salad
50p, 15f

8pm meal 7
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

930pm meal 8
2 cups egg whites
30g peanut butter
99g blueberries
50p, 15f, 15c

Arms and Abs at Gold's Gym, Burlington, NC.

My arms used to be weak! That stops NOW!!!!

Start time 520am

Tricep pressdowns
60 x 15
85 x 15
100 x 12
130 x 5
85 x 15
60 x 15
Superset with light barbell curls for blood flow!
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
11 sets

CGBP
135 x 15
225 x 10
225 x 10
225 x 6
Superset with light hammer db curls for blood flow!
30 x 15
30 x 15
30 x 15
30 x 15
8 sets

Skullcrusher and press
60 x 10
80 x 8
80 x 8
80 x 8
Superset with light reverse curls for blood flow!
40 x 15
40 x 15
40 x 15
40 x 15
8 sets

Machine dip
150 x 15
190 x 10
230 x 8
Superset with machine preacher curls for blood flow!
50 x 15
50 x 15
50 x 15
6 sets

Barbell curls
95 x 8
95 x 8
115 x 5
115 x 5
95 x 6 SLOW
Superset with unilateral overhead db tricep for blood flow!
20 x 15
20 x 15
20 x 15
20 x 15
8 sets

Preacher curls
85 x 6
85 x 6
85 x 4
Superset with close grip pushups for blood flow!
15
15
15
6 sets

Life fitness curls
90 x 10
90 x 10
90 x 8
Superset with close grip pushups for blood flow!
15
15
15
6 sets

Hammer rope curl
50 x 10
50 x 10
50 x 10
Superset with light pressdowns for blood flow!
50 x 15
50 x 15
50 x 15
6 sets

Life fitness hanging leg raise for secksy abs for the ladies
15
15
12
10
4 sets

Weighted decline situps
40 x 12
60 x 10
65 x 6
No weight x 10
4 sets

Weighted rope crunched
70 x 15
85 x 10
100 x 8
70 x 15
4 sets


End time: 650am


71 Total Sets

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00124.jpg
RELAXED ARM SHOT DURING WORKOUT



DIET

430am meal 1
70g scivation whey
30g almond butter
80g oatmeal
50p, 15f, 60c

8am meal 2
2 cups egg whites
30g almond butter
80g oatmeal
Cabbage salad
50p, 15f, 60c

1030am meal 3
7oz lean beef
1tbsp olive oil
Cabbage salad
50p, 15f

130pm meal 4
7oz lean beef
1tbsp olive oil
Cabbage salad
50p, 15f

330pm meal 5
7oz turkey
30g almond butter
99g blueberries
50p, 15f, 15c

6pm meal 6
7oz lean beef
3oz avocado
50p, 15f

730pm meal 7
Scivation Brownie
70g scivation whey
30g peanut butter
50p, 15f

930pm meal 8
2 cups egg whites
30g peanut butter
99g blueberries
50p, 15f, 15c

7-15-09

5am BACK and CALVES at Gold's Gym, Burlington, NC.


Pull ups
BW x 12
25 x 8
45 x 4
3 sets

Close grip pull up
25 x 6
25 x 6
BW x 8
3 sets

Barbell rows
135 x 15
225 x 12
275 x 10
315 x 5
275 x 6
225 x 10
6 sets

Hammer strength iso lateral low row
315 x 12
495 x 8
495 x 6
315 x 12
4 sets

Hammer strength pulldown with neutral grip
135 x 12
185 x 8
185 x 8
135 x 10
4 sets

One arm db rows
120 x 8
130 x 8
150 x 6
3 sets

Hammer strength iso row
225 x 8
225 x 8
225 x 8
3 sets

Unilateral grip cable low row
60 x 8
60 x 8
60 x 8
3 sets

WIDE lat pulldowns
120 x 10
140 x 10
160 x 6
140 x 8
4 sets

Barbell pullovers
50 x 15
50 x 15
2 sets

Seated calf raise
135 x 15
135 x 15
135 x 15
135 x 15
4 sets

Standing calf raise
250 x 15
300 x 12
350 x 10
350 x 10
4 sets


43 TOTAL SETS!


PWO Cardio
30 minutes on treadmill


430am meal 1
70g scivation whey
30g almond butter
80g oatmeal
50p, 15f, 60c

8am meal 2
2 cups egg whites
30g almond butter
80g oatmeal
50p, 15f, 60c

1030am meal 3
7oz turkey
30g almond butter
50p, 15f

1230pm meal 4
7oz steak
Broccoli
50p

4pm meal 5
7oz turkey
30g almond butter
50p, 15f

615pm meal 6
7oz lean beef
1tbsp olive oil
Broccoli
50p, 15f

730pm meal 7
7oz lean beef
Guacamole
50p, 15f

930pm meal 8
2 cups egg whites
30g almond butter
99g blueberries
50p, 15f

Today Thus Far!

What a workout! I cannot wait to post this session as it was the mutha funkin BOMB!

Today's pics!!!
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00113.jpg[/IMG]

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00115.jpg


Check it!!!!



7-14-09

Chest! at Golds Gym, Pittsburgh, PA

PreWO Cardio
15 minute walk to gym

Start time: 5am

Incline barbell bench
135 x 15
135 x 15
225 x 10
275 x 4
225 x 6
135 x 15
6 sets

Hoist bench press--what a funky, awesome machine!!!!
http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00112.jpg


185 x 15
225 x 15
275 x 12
315 x 6
315 x 6
315 x 4
275 x 6
225 x 6
225 x 8
135 x 15
10 sets

Dumbbell fly
50 x 15
60 x 8
60 x 8
60 x 8
4 sets

Hammer strength incline
225 x 12
275 x 5
275 x 4
225 x 5
135 x 15
5 sets

Cybex cable cross
60 x 15
80 x 10
80 x 8
60 x 15
4 sets

Cybex Eagle brand pec deck (never seen one of these) 130 x 10 130 x 10 130 x 8
3 sets

Cybex eagle brand chest press
110 x 12
110 x 15
130 x 8
130 x 8
4 sets

Bodyweight Dips for burn!!!!
10
10
10
3 sets

Hanging leg raise
15
15
10
3 sets

Ball roll ins
15
15
15
3 sets

Swiss ball crunches
25
25
25
3 sets

Plank
Failure
Failure
Failure
Failure
4 sets


52 total sets


End time: 630am

PWO cardio
15 minute walk to hotel


Diet!

430am meal 1
70g scivation whey
18 almonds
80g oatmeal
50p, 15f, 60c

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00109.jpg

7-13-09

HAMSTRINGS at Superfitness, Burlington, NC!


Start time: 5am

Lying leg curl
80 x 15
110 x 15
130 x 8
150 x 5
120 x 6
100 x 10
80 x 10
7 sets

Stiff leg deadlifts
135 x 15
225 x 12
275 x 8
315 x 4
225 x 6
135 x 15
6 sets
http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=ham-1.jpg

Standing leg curl
70 x 10
80 x 8
90 x 6
70 x 6
50 x 8
5 sets

Hi stance leg press for hammies for reps and burn
315 x 15
315 x 15
315 x 15
315 x 15
4 sets

Adductor
150 x 15
180 x 10
180 x 10
180 x 10
Superset with Abductor
150 x 15
180 x 12
180 x 10
180 x 10
8 total sets

Hammer strength stiff leg deadlifts
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
7 sets

Glute machine raise
30 x 10
50 x 8
70 x 6
70 x 6
4 sets

41 total sets


PWO Cardio
35 minutes up to 3.6 speed and 5 incline not holding on.


Time leaving gym: 7am

Total gym time: 2 hours



DIET

430am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

730am meal 2
2 cups egg whites
30g peanut butter
80g oatmeal
50p, 15f, 60c

1030am meal 3
7oz lean beef and chicken mix
30g almond butter
50p, 15f

1pm meal 4
Scivation Sludge!!
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

3pm meal 5 at airport
7oz lean ground beef
18 almonds
50p, 15f

515pm meal 6
7oz lean ground beef
18 almonds
50p, 15f

730pm meal 7
7oz lean ground beef
18 almonds
99g blueberries
50p, 15f

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00108.jpg

930pm meal 8
7oz lean ground beef
18 almonds
50p, 15f

I spent the last weekend at home for the first time in three weeks. In this time, I had a long conversation with Katie and today I had a long conversation with Derek. We all came to the conclusion that setting a date for my next show is not wise. Basically, my life is too busy for it. Thus, I might still do the USA's in 2010, but I will do them for SURE in 2011. There are many reasons for this and they all fall on a few factors:

-- Being the best Daddy I can be.
-- Being the best Husband I can be.
-- Being the best CEO I can be.
-- Being a BETTER person and renewing my faith in God.
-- Being a giving, caring and compassionate friend.
-- Loving life and living every moment to the fullest.

I have competed every year for the last two years. I have made great progress. But I need to be onstage at 195 in the condition I achieved this year to win the USA?s. I do not want top five or top ten. I want to win. But that is a very small factor in this decision. My wife and kids need me. Nothing is worse than being home for only one day every two weeks and having to waste an hour on cardio when I could be playing with dolls with Kami or taking a walk with Thomas.

The plan stays the same. I will continue to train and GROW and focus on the USA's. But I was being selfish, and I am done being selfish. I compete for Scivation, but at the level we are at now, my time will garner more ROI by getting out and making it happen, old school style where you beat the streets and don't wait for deals to come to you, you make the deals happen!

The prep is still ongoing. And if my wife and Derek decide in January that I am big enough and physically and emotionally ready for another 16 week contest prep, then I will do it. This is in their hands. I love and respect both of them.

I love my lifestyle and that will never change. You will still see the SAME daily and hourly updates with pictures of food, my quad veins, and all of that good stuff along with sick, high volume workouts. What you will not see is me in posing trunks. At least not for a while!

Thanks for all of your support. I am ready to focus on my next competition, a competition with myself to be the best person I can be.

ROAD TRIP TIME!

Time for some sales baby!

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=carshot.jpg

7-12-09

QUAD's, Abs and Calves at Superfitness, Burlington, NC!

375 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


Leg extensions
120 x 15
150 x 15
180 x 15
200 (entire stack) x 10
212.5 (entire stack plus add ons) x 6

SQUATS
135 x 15
225 x 8
275 x 6
315 x 3
225 x 6
225 x 6
225 x 6
225 x 5
225 x 4
225 x 4
10 sets

KILLER LEG PRESS!!!
405
12 total sets rolled into one! OUCH!!!!

Leg press
405 x 12
495 x 10
585 x 10
675 x 6
Superset with
Barbell lunges
70 x 12
70 x 12
70 x 12
70 x 12
8 sets

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00100.jpg
My quads today

Hack squat
135 x 10
225 x 6
225 x 6
225 x 6
4 sets

Smith front squat
95 x 10
135 x 6
135 x 6
Superset with leg press calf raise
315 x 15
405 x 15
405 x 15
Superset with weighted ab crunch machine
60 x 15
60 x 15
60 x 15
9 total sets

Leg extension
150 x 8
120 x 10
120 x 10
Superset with seated calf raise
3 plates x 15
3 plates x 15
3 plates x 15
Superset with ball crunches
15
15
15
9 total sets


68 TOTAL SETS



5am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

8am meal 2
2 cups egg whites
30g peanut butter
80g oatmeal
50p, 15f, 60c

10am meal 3
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

1pm meal 4
7oz turkey
30g almond butter
50p, 15f

230pm meal 5
7oz 96 percent lean ground beef
Broccoli
1tbsp olive oil
50p, 15f

430pm meal 6
70g scivation whey
30g peanut butter
99g blueberries
50p, 15f, 15c

7pm meal 7
7oz round steak
30g peanut butter
50p, 15f

9pm meal 8
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c



DAILY DIARY!

Today was amazing! We rocked out the Water Park in the morning and the went shopping at Costco. Kami and I danced to Coolio in the parking lot!

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00165.jpg

Then, we rocked Target and McDonald's PlayPlace. We didn?t eat there, but it is like a white trash amusement park there! Here is Thomas and I!

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00168.jpg



BEST WEEKEND EVER!!!!


Tomorrow is HAMSTRING DAY! Time to grow. Off to PA tomorrow and I fly back Tuesday, and then Charlotte on Wednesday. Monday through Saturday next week, CT is the place to be! As is NY and MA. ROCK IT OUT AND GROW!
__________________

Last year, my quads weren't big enough. That ends RIGHT NOW! This is my legs with me weighing 190lbs.

Derek is a diet genius! (www.teamscivation.com)


http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00100.jpg

Links from last post....

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00089.jpg

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00092.jpg

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=IMG00093.jpg

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=thomaswalk.jpg

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=shrugs.jpg

7-11-09

Delts, traps, rear delts and abs at Gold's Gym, Burlington, NC with THE HOTNESS, Katie Lobliner!

376 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


DB Shoulder press
50 x 15
70 x 15
90 x 12
110 x 5
100 x 6
80 x 12
6 sets

Barbell Front raises
65 x 12
75 x 10
85 x 6
85 x 6
75 x 6
65 x 6
45 x 12
7 sets

DB lateral raises
30 x 10
35 x 8
40 x 6
45 x 5
35 x 6
25 x 10
6 sets

Rope upright rows
35 x 15
42.5 x 12
42.5 x 10
42.5 x 10
42.5 x 10
42.5 x 10
42.5 x 10
7 sets

DB Shrugs
120 x 15
140 x 12
150 x 10
150 x 10
4 sets

Barbell shrugs 2 second pause at top
315 x 10
365 x 6
315 x 8
315 x 8

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/shrugs.jpg[/IMG]

Superset with hanging leg raise
15
15
15
15
8 sets

DB rear delt raise
20 x 15
25 x 12
25 x 12
25 x 10
4 sets

Machine rear delt
70 x 12
90 x 10
100 x 8
100 x 8
70 x 15
5 sets

Decline situp
BW x 15
30 x 12
50 x 8
60 x 6
BW x 15
BW x 10
6 sets

Rope cable crunches
50 x 20
80 x 12
80 x 12
80 x 12
4 sets


57 TOTAL SETS!!!


NOON CARDIO
40 minute walk with Thomas!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/thomaswalk.jpg[/IMG]

PM Cardio
45 minute walk with Kami riding her bike!


730am meal 1
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

1045am meal 2
70g scivation whey
30g peanut butter
80g oatmeal
50p, 15f, 60c

1245pm meal 3
7oz chicken
30g almond butter
Broccoli
50p, 15f


230pm meal 4
7oz chicken
30g peanut butter
99g blueberries
Broccoli
50p, 15f, 15c

515pm Meal 5
FREE MEAL per the Scivation "KEEP IT FREE, KEEP IT THREE" article.

Fried pickle appetizer
Chili cheeseburger and fries
Chocolate cake and ice cream

I kept it FREE and I kept it THREE! Scivation diet guidelines are easy to follow and rule all!!!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00089.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00092.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00093.jpg[/IMG]


645pm meal 6
SCIVATION BROWNIE!
70g Scivation Whey
30g almond butter
50p, 15f

745pm meal 7
7oz Turkey
30g peanut butter
50p, 15f

10pm meal 8
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 99c


DAILY SUPPLEMENTS

Xtend
Vasocharge
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Primaforce Lean Green
New Chapter Probiotic Berry Green PILLS

Pic Links

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=thomaswalk.jpg

http://smg.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/?action=view¤t=shrugs.jpg

Here is a shot from Shoulder Day today!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/shrugs.jpg[/IMG]

I took Thomas on his FIRST WALK today! He walked around the whole block and it took 40 minutes!

Future Heisman Winner BABY!!!!


[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/thomaswalk.jpg[/IMG]

7-10-09

Deadlifts, Back, Hamstrings, calves and abs at Superfitness, Burlington, NC

377 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


AM CARDIO at 2am at hotel before flight from TX
35 minutes


DEADLIFT DAY

Deadlifts
135 x 15
225 x 12
315 x 8
405 x 2---ALMOST BACK!!!!
315 x 4
225 x 8
135 x 15
7 sets

Lying leg curl
80 x 15
110 x 8
130 x 5
3 sets

Stiff leg deadlifts
135 x 15
225 x 6
225 x 6
225 x 6
4 sets

Hammer dy row
225 x 12
315 x 6
315 x 6
315 x 6
4 sets

Standing leg curl
50 x 10
70 x 8
90 x 6
3 sets

Cable low rows
150 x 15
200 x 8
220 x 5
3 sets

Hammer strength deadlifts
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
7 sets

Leg press calf raise
315 x 15
405 x 15
495 x 12
495 x 12
4 sets

Seated calf raise
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12
4 sets

Standing calf raise
220 x 12
260 x 8
300 x 6
300 x 6
4 sets

Ab wheel
12
10
10
3 sets

Hanging leg raise
12
12
10
3 sets


49 TOTAL SETS



45 minutes family cardio PM


[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/family.jpg[/IMG]


3am Meal 1:
7oz chicken
Broccoli slaw
30g peanut butter
50p, 15f

830am (time change on plane) Meal 2:
7oz lean beef
18 almonds
50p, 15f

1030am meal 3:
7oz turkey
18 almonds
50p, 15f

1pm meal 4 PreWO
70g scivation whey
80g oatmeal
30g peanut butter
50p, 15f, 60c

4pm meal 5 PWO
7oz lean beef
80g oatmeal
30g peanut butter
50p, 15f, 60c

7pm meal 6
7oz chicken
99g blueberries
30g almond butter
50p, 15f, 15c

9pm meal 7
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c


NEW UPDATE PICS TODAY AT 188 taken cold upon waking and...pooping!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_0276.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_0277.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_0278.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_0279.jpg[/IMG]

Diet Starting Tomorrow

Marc Lobliner Off-Season Diet- Starting 7-11-2009
Meals Carbs Protein Fat Calories
Meal 1 (Pre-Workout) 60 49 15 571
Meal 2 (Post-Workout) 60 49 15 571
Meal 3 0 49 15 331
Meal 4 15 49 15 391
Meal 5 0 49 15 331
Meal 6 15 49 15 391
Meal 7 0 49 15 331
Meal 8 15 49 15 391

Total 165 392 120 3308

+350 calories from last week.

Meal 1 (PreWO+1 Essential FA & 1 CLA)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1 Cup Oatmeal

Meal 2 (PWO)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1 Cup Oatmeal

Meal 3 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 4 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Meal 5 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)


Meal 6 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Meal 7 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 8 (+1 Essential FA & 1 CLA)
-2 Cups Egg Whites + Psyllium Husk into Egg Pancake
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

7-9-09 ARMS

7-9-09

5am Arms at 24 HOUR FITNESS, Houston, TX

378 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


Triceps pressdowns
130 x 15
160 x 15
180 x 15
200 x 15
200 x 12
200 x 12
6 sets

Barbell curls
45 x 15
95 x 12
135 x 6
135 x 6
135 x 6
95 x 6 slow reps
6 sets

CGBP
135 x 15
225 x 8
225 x 6
225 x 6
225 x 6
5 sets

Preacher curls
55 x 15
75 x 12
90 x 8
90 x 6
4 sets

Skullcrusher and press
55 x 10
65 x 10
75 x 8
85 x 8
4 sets

Alternate db curls with twist
55 x 8
60 x 5
55 x 5
3 sets

Dip machine
240 x 15
285 x 15
330 (whole stack) x 15
330 x 15
4 sets

Rope hammer cable curls
100 x 12
100 x 12
100 x 12
3 sets

Forearm killers
30 x 15
30 x 15
2 sets


ABS

Cable ab crunch
100 x 20
120 x 20
140 x 15
160 x 15
4 sets

Hammer Machine double crunch
60 x 15
60 x 10
60 x 10
60 x 10
60 x 10
50 x 15
50 x 12
40 x 15
40 x 15
40 x 12
40 x 10
11 sets

52 TOTAL SETS!!!



DIET

4am Meal 1
7oz chicken
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c

7am Meal 2 IHOP
Chicken fajita omelet no cheese no sour cream Harvest grain and nut pancakes no butter and sugar free syrup 50p, 15f, 60c

1030am meal 3
7oz Lean ground beef
18 almonds
Broccoli
50p, 15f

130pm meal 4
7oz Lean ground beef
18 almonds
Broccoli
50p, 15f

430pm meal 5
7oz Turkey
18 almonds
Broccoli slaw
99g blueberries
50p, 15f, 15c

730pm meal 6
8oz fillet
Broccoli
56p

10pm meal 7
7oz lean steak
Broccoli slaw
30g peanut butter
50p, 15f



DAILY DIARY

I go home today! It is 2am and I am doing some light cardio before my 6am flight. I get in at 1030am and should be home by noon. From there I will play with my kids a bit and then hit the gym. I will have to get some work done, and I have all day to catch up. I then head to SC for a meeting tomorrow and will be gone all day. I have Sunday to my family and then leave for Pittsburgh on Monday night for meetings all day Tuesday. On Wednesday, I am in Charlotte for meetings and then I am home Friday through Sunday to play with the kids and babysit while Katie attends Jen Hendershott's fitness event on Charleston, SC to promote PGN. I then fly out Monday morning for an entire week in Connecticut and NY.

I am ready for a good stretch of business moves and muscle growth! Time to make it happen! Mediocrity is NOT an option!!

7-8-09

5am BACK at 24 HOUR FITNESS, Houston, TX

379 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00076.jpg[/IMG]
Today's Pic!



Pull Ups
8
8
8
3 sets

Close grip pull ups
8
8
8
3 sets

Heavy Ass Rows
135 x 15
225 x 15
315 x 6
275 x 6
225 x 10
185 x 15
135 x 15
7 sets

Hammer strength pulldowns
135 x 15
185 x 8
185 x 8
185 x 8
135 x 15
5 sets

One arm rows
100 x 8
125 x 8
125 x 8
100 x 12
80 x 15
5 sets

Hammer strength row
225 x 15
315 x 8
365 x 8
405 x 4
315 x 8
225 x 15
6 sets

Lat pull down wide
135 x 12
165 x 8
195 x 6
225 x 5
4 sets

Rev. Grip pulldown
120 x 10
150 x 8
195 x 6
3 sets

Fixed bar pullover
50 x 15
50 x 15
2 sets

38 TOTAL SETS!!



PWO Cardio
20 minutes


4am Meal 1 PreWO
7oz chicken
80g oatmeal
30g peanut butter
50p, 15f, 60c

730am Meal 2 PWO
7oz lean beef
30g peanut butter
80g oatmeal
50p, 15f, 60c

1030 meal 3
7oz turkey
18 almonds
Broccoli
50p, 15f

130 meal 4
7oz lean beef
18 almonds
Broccoli
50p, 15f

430pm meal 5
7oz chicken
30g peanut butter
Broccoli slaw
Blueberries
50p, 15f, 15c

730pm meal 6 at restaurant
8oz lean steak
Asparagus
56p

10pm meal 7
7oz lean beef
Broccoli
30g peanut butter
50p, 15f


DAILY DIARY

One more day in Houston and I am back to Dallas! I fly back at 6am tomorrow and will go straight to the gym for deadlifts and hammies!

I miss my family, but this has been an amazingly successful week! Scivation is THAT MUCH closer to domination!

I feel amazing and am ready for this journey to the USA's. Bring it on! I will be ready!

Back Shot From Today!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00076.jpg[/IMG]

7-7-09

5am CHEST AND ABS DAY at Gold Gym, Plano, TX

380 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


CHEST

Incline bench press
135 x 15
185 x 12
225 x 8
275 x 4
225 x 4
185 x 8
185 x 6
135 x 12
8 sets

Incline db flys
40 x 15
60 x 12
70 x 12
80 x 8
60 x 8
5 sets

DB flat bench
80 x 8
100 x 4
80 x 8
3 sets

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Front.jpg[/IMG]
TODAY's PIC!


Hammer decline press
225 x 15
315 x 6
315 x 6
225 x 12
135 x 25
5 sets

Hammer wide press
225 x 8
315 x 4
315 x 4
225 x 12
4 sets

Free motion cable crossovers
50 x 15
80 x 15
110 x 12
130 x 10
140 x 10
140 x 10
140 x 10
7 sets


[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/chestagain.jpg[/IMG]


ABS

Decline sit ups
25
25lbs on chest x 15
45lbs on chest x 8
45lbs on chest x 6
4 sets

Hanging leg raise
8
8
8
8
4 sets

40 total sets!!


DIET


5am Meal 1 PreWO
7oz chicken
80g oatmeal
30g peanut butter
50p, 15f, 60c

7am Meal 2 PWO IHOP
Chicken fajita omelet
Harvest grain and nut pancakes
50p, 15f, 60c

10am Meal 3
7oz lean beef
18 almonds
Broccoli
50p, 15f

130pm Meal 4
7oz Turkey
18 almonds
Broccoli slaw
99g blueberries
50p, 15f, 15c

4pm Meal 5
7oz lean beef
18 almonds
Broccoli
50p, 15f

730pm Meal 6
7oz chicken
30g peanut butter
Broccoli slaw
50p, 15f

1130pm Meal 7
7oz lean beef
30g peanut butter
50p, 15f



DAILY DIARY!

Another day in Texas. We rolled to Houston and TORE IT UP!

Training in amazing and I just keep getting bigger and better! Some USA's, it is SO ON BABY! 380 DAYS!! YES!!!

This is contest prep RIGHT NOW!

Today's Update Pics

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/chestagain.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Front.jpg[/IMG]

7-6-09

5am HAMSTRING DAY at Gold's Gym, Plano, TX

381 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


Hamstrings

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/ham.jpg[/IMG]

Seated Leg Curl
125 x 15
145 x 12
175 x 10
175 x 10
125 x 12
85 x 15
6 sets

Stiff leg deadlift
135 x 15
225 x 12
275 x 8
315 x 4
225 x 10
135 x 15
6 sets

High heel leg press
405 x 15
405 x 15
405 x 15
315 x 15
225 x 35
135 x 100
6 sets



Thigh and Ass

Adductors
70 x 20
110 x 15
130 x 15
150 x 6
4 sets

Abductors
90 x 15
110 x 12
130 x 8
150 x 6
4 sets

Glute raise
125 x 15
125 x 10
110 x 8
3 sets


Calves

Seated calf raise
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12
4 sets

Leg press calves
405 x 15
405 x 15
495 x 12
495 x 15
4 sets

Standing calf raise
250 x 10
250 x 10
250 x 10
210 x 15
4 sets


41 TOTAL SETS!


PM Cardio
30 minutes on treadmill at 3.2 speed and zero incline


DIET

4am Meal 1 PreWO
7oz Turkey
30g peanut butter
80g oatmeal
50p, 15f, 60c

7am Meal 2 PWO
7oz Beef
30g peanut butter
80g oatmeal
50p, 15f, 60c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/meal2.jpg[/IMG]


10am Meal 3
7oz turkey
Broccoli
18 almonds
50p, 15f

130pm Meal 4
7oz lean beef
Broccoli slaw
18 almonds
50p, 15f

430pm Meal 5 Texas Roadhouse
7oz sirloin
Broccoli
Peanuts
50p, 15f

730pm Meal 6
7oz lean beef
30g peanut butter
99g blueberries
Broccoli slaw
50p, 15f, 15c

1130pm Meal 7
7oz lean beef
30g peanut butter
99g blueberries
50p, 15f, 15c



DAILY DIARY


Wow, what a day! My boy Joey from Europa and I crushed the streets and had a very successful day. But the way we started the day was amazing. We met at 5am at Gold's Gym, Plano. It was hamstring day, and it was going to be intense. I knew it would be after we slammed out 315 for reps on stiff leg deadlift! Not many people can hang with my intensity, but Joey is the man. We slammed that and then did up to 100 reps per set on high-foot-placement hamstring leg press! By the end, my hammies we're veiny, tired and ready for hypertrophy!

We rolled all day and ate our meals. I stuck to my meal plan as always and as I will always do because I have a damn IFBB Pro card at stake! We then ended the day and stopped and got lean steak and broccoli at the Texas Roadhouse and mapped out what we are doing tomorrow through Thursday. Tomorrow, we are hitting chest!

I miss my wife and kids more than you can imagine, but what I am doing here is absolutely necessary for the growth and dominance of Scivation. We are breaking down walls and I am telling everyone who will listen about our mission, what we stand for, and how we will work WITH them. We care about our customers, and will always offer them the best support imaginable.

PGN is rocking and we are growing rapidly. Estracort is getting some amazing reviews and women and men are getting fantastic results. This is very exciting! We also just launched Once-A-Month, a monthy bloat control supplement for women at that "time of the month".

Tomorrow is a new day. Time to grow myself, grow Scivation, and grow as a respectable, ethical human being. There is no reason for mediocrity. Brilliance is the only option!

7-5-09

430am QUAD DAY at SuperFitness, Burlington, NC

382 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


Quads

Leg extensions
120 x 15
150 x 15
200 (rack) x 12
232.5 (rack + extra weight) x 10
232.5 (rack + extra weight) x 8
5 sets

Squats
135 x 10
225 x 8
275 x 4
225 x 6
185 x 6
135 x 6
6 sets

Hack squat
135 x 10
225 x 5
225 x 3
185 x 5
135 x 8
5 sets

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00061.jpg[/IMG]

Leg press
315 x 12
495 x 8
585 x 6
405 x 6
225 x 15
6 sets

Walking lunges
BW x 12
40 x 12
60 x 12
80 x 12
100 x 12
5 sets

Leg extensions
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
7 sets

34 total sets of WHEELS

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00062.jpg[/IMG]

PWO Cardio
Treadmill at 3.2 speed and zero incline for 30 minutes.

PM Cardio because my legs needed blood flow after the flight!
30 minutes up to 15 incline and 3.6 speed on treadmill.
5 min cooldown

4am Meal 1 PreWO
7oz chicken
80g oatmeal
30g peanut butter
50p, 15f, 60c

730am Meal 2 PWO
Scivation Egg Pancake
30g peanut butter
80g oatmeal
50p, 15f, 60c

TEXAS TIME CHANGE

12pm ON PLANE Meal 3
7oz lean ground beef
18 almonds
50p, 15f

330pm IN HOTEL Meal 4
7oz lean ground beef
18 almonds
Small apple
50p, 15f, 10c

6pm Meal 5
7oz chicken
30g peanut butter
Broccoli slaw
Mustard and stevia on top made into a salad
50p, 15f
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00067.jpg[/IMG]

8pm Meal 6 Roadhouse
8oz lean steak
Broccoli
56p, 15f

10pm Meal 7
7oz lean ground beef
30g peanut butter
99g blueberries
Broccoli slaw
50p, 15f, 15c


DAILY DIARY!


It was SO HARD to leave Sunday morning but we have a mission to DOMINATE with Team Scivation! Today I roll around breaking open and GROWING business with friend, colleague and bodybuilder, Europa Field Rep Superstar Joy Tamburin. We went out to eat last night and this guy is 5'10" or so and HUGE and in shape. We will have a blast and he will make me look small!

Time to get it while the getting' is good! I have hamstrings and calves today at Gold's Plano at 5am with that big bastard Joey. This is his first time trying the Blue RAZ Xtend and he is JACKED about it! Time to CRUSH IT!