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

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