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

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