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

8-4-09

Chest and abs at Golds Gym, Burlington, NC


Incline barbell press
135 x 15
225 x 12
275 x 8
315 x 3 HELL FRICKIN YEAH!!!!!

Db fly
50 x 15
65 x 12
75 x 8
90 x 8

Flat hammer bench
225 x 15
315 x 10
365 x 6

Wide grip hammer strength press
315 x 10
365 x 6
365 x 5

Pec deck
115 x 12
115 x 12
115 x 12

Dynabody standing press machine
135 x 15
225 x 12
225 x 10

Hammer strength incline
225 x 10
225 x 10
225 x 10

Dips
12
10
10
10
10
10
10

Cable crossovers
30 x 15
30 x 15
30 x 15
30 x 15

Weighted Ab machine
30 x 15
30 x 15
30 x 15


Cardio
PreWO 10 min
PWO 20 min


430am meal 1
Scivation whey
Peanut butter
Oatmeal

830am meal 2
Steak
Peanut butter
Oatmeal

11am meal 3
Chicken
Almond butter

1pm meal 4
Steak
Broccoli
Peanut butter

330pm meal 5
Scivation whey
Flax meal
Blueberries

615pm meal 6
Chicken
Brown rice
Broccoli
Peanut butter

730pm meal 7
Scivation whey
Flax meal

930 pm meal 8
Scivation egg pancake
Peanut butter