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

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