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

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