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

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