Road to SHRED Log

[Scivation]

12-22-07


Training

Legs at the Rush Gym on Wendover in Greensboro with Team Scivation athletes THE Asian Disaster Ron G., Kevin “Sparkplug” G., and NEW Team Scivation athlete Jonny Mcknight. We did a TON of volume and I will post some highlights.

Leg Extension
3 sets

Leg Press
Up to 10 plates x 12 and we also did a KILLER leg press set. 6 or so sets

Hack Squat
6 sets with up to 4 plates for 20 reps

DB Lunges
3 sets with up to 60lbs

Calfs
3 sets


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Watermelon XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

This was the hardest leg workout ever! We all limped out of the gym. It was quite a contrast from our last workout at the dungeon due to the non-hardcore atmosphere, but it was amazing!

The team is dialed in and ready to do some damage in 2008. Our new training video should be up today!


12-23-07

Training

Chest with Jason, Scivation Production Manager at the DUNGEON

Bench Press
135 x 15
185 x 15
225 x 15
275 x 10
315 x 5

Incline Dumbell Press
80 x 15
100 x 12
115 x 10

Machine Press
4 sets

DB Flys
60 x 15
80 x 12
60 x 15

Pec Deck
3 sets

Barbell Curls
95 x 12
135 x 8
95 x 12
100 x 10

DB Incline Curls
35 x 12 for 3 sets

Rope Hammer
3 sets

Hanging Leg Raise
3 sets

Cardio
40 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

A great Sunday full of family time and a late night hardcore chest session. Time to GROW and get it done!

 

[Scivation]

Shoulder Training with Team Scivation Video! Check it out!

YouTube - Team Scivation Trains Shoulders

 

[Scivation]

12-24-07

Training

Back and Triceps with Jason, Scivation Production Manager at the DUNGEON

Deadlifts
135 x 15
225 x 15
315 x 12
405 x 6
495 x 3

Rows
135 x 15
185 x 12
225 x 10
275 x 5
315 x 3

Lat Pull Dows

Low Rows

Cable Pullovers

Cable Pressdowns

Dips

Seated Calf Raise


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

Christmas eve is never correct without DEADLIFTS! What a workout! It was super intense and things are going awesome. I cannot believe the progress being made!

As for family, we had ceasar salad, chicken cutlets and latkes for dinner with homemade ice cream cookie sandwiches. I cooked up a storm. We had my business partner Howard over for dinner and it was a helluva time!


12-25-07

Weight
193

Training

Shoulders and Traps with Jason, Scivation Production Manager at the DUNGEON

Barbell Shoulder Press
135 x 15
185 x 15
225 x 12

Smith Machine Press
135 x 15
185 x 6-15 for I have no clue how many sets. At least 10

Arnold Press
3 sets of 10 with 50lbs

Lateral Raise
3 sets

Front Cable Raise
3 sets

Rear cable lateral raise
3 sets

Upright cable Rows
3 sets

DB Shrugs
115lbs x 15 for 3 sets

Prone Shrugs
3 sets


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Watermelon XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

WOW! Another great session!

As for my personal stuff, Kami had a blast and got a NEW TOY KITCHEN! She was in heaven!

I am loving life right now!!!

 

[Scivation]

12-26-07


Weight
192

Training

Legs with Jason. This was probably the hardest workout I have ever done and I will try and recall what we did. Jason was in it the whole time—he is a MAN!

Squat superset with leg press
3 sets and 15 reps each

Squat superset with leg press superset with Leg extension
3 sets and 15 reps each

Squat superset with leg press superset with Leg extension superset with Leg curls
2 sets and 15 reps each

Squat superset with leg press superset with Leg extension superset with Leg curls superset with walking lunges
2 sets and 15 reps each

Tip Toe Smith Squats superset with seated calf raises
3 sets and 15 reps each


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

Jason earned my respect. All of this volume and he walked out of the gym, although it was more of a limp. We did not stop and pushed it to the limit. This will go down as one of the CRAZIEST sessions I have ever done.

I am even more cut and veiny now. I cannot wait until my next bulk cycle! I think I will start around February depending on if I am lean enough IMO or not.

 

[Scivation]

12-27-07

Training

Chest with Jason, Scivation Production Manager at the DUNGEON

Incline Dumbell Press
Pyramid up to the 115’s for 10 reps

Dips
3 sets of 15

Bench superset with DB Flys
5 sets

Machine Press superset with Cable Crossovers
4 sets

Barbell Curls
3 sets of 15

Hanging Leg Raise superset with pushups
3 sets

Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

Today was the anniversary of my father’s death 2 years ago. This workout and Scivation helped get me through it. The fact that he died of complications from diabetes brought on by an unhealthy lifestyle brings everything that I do for a living into perspective even more. We promote HEALTHY diets that help to prevent Syndrome X and type 2 diabetes through insulin control and weight control. This is why I am so excited about the books and the programs we promote. Well, that and the fact that while being HEALTHY, you can also forge a DAMN GOOD body!

Chest was good and I took a new pic at 192. Here is is!

 

[Scivation]

12-30-07

Weight
193

Training

Back with Jason, Scivation Production Manager at the DUNGEON

Pull ups superset with Hanging Cleans (185lbs)
10 sets of pull ups ~6-10 reps
10 sets of hang cleans 3 reps

DB Rows superset with Hanging Cleans (185lbs)
65 lbs for 10 reps and 3 sets of Rows
3 sets of hang cleans 3 reps

Lat Pull Downs superset with Hanging Cleans (185lbs)
3 sets at 120 for 10 reps
3 sets of hang cleans 3 reps

Low Rows superset with Hanging Cleans (185lbs)
3 sets at 110 for 10 reps
3 sets of hang cleans 3 reps

Smith Calf Raise superset with seated calf raise
4 sets of smith at 135lbs
4 sets of seated with one plate



Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

I did not write down my workout on Friday but here is the video of it!

YouTube - Broadcast Yourself.

We filmed most of it other than leg curls. We did a LOT of sets, but I edited the boring part out!

HAPPY NEW YEAR!

 

[Scivation]

12-31-07

Weight
191

Training

Chest with Jason, Scivation Production Manager

Incline Dumbell Press
Pyramid up to the 150’s for 2 reps

Incline Smith Press
185 x 15 for 3 sets

Dips
2 sets of 12 with 45lbs on waist
1 set of 15 with no weight

DB Flys
60 x 12
70 x 8
80 x 6

Machine Press
4 sets at 180lbs

Pec Dec Flys
3 sets of 15

Skullkrushers
4 sets of 60lb fixed bar x 15

Pressdowns
4 sets


Cardio
30 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

Great workout. My wife and I ate pizza last night to celebrate the new year and because PIZZA IS YUMMY and I controlled myself and had only four square pieces in place of meal five. I lost a pound the next day, haha!

I am looking forward to legs on new years day at 7:30pm. 2008 = NATIONALS! YEAH BUDDY! I have 11 months to bring it in! Starting 16 weeks out, the hardcore PREP begins!

 

[Scivation]

12-31-07

Weight
191

Training

HAPPY NEW YEAR LEG THRASH! with Jason, Scivation Production Manager

Pause Squat (thanks for this one, Kurt Weidner) with 2 second pause at bottom
135 x 15
225 x 12
315 x 8

Front Squats
135 x 15
225 x 12
275 x 3

Barbell Lunges
135 x 12
185 x 12
185 x 12

One Leg Leg Press
2 plates per side x 10 each leg for 3 sets

Leg Extension / Leg Curl Superset
15 reps each (no clue what weight)

Smith Calf Raises
135 x 15
135 x 20
135 x 25



Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

This leg workout was tough and I almost lost my dinner! We tore it up and rang in the new year with what is hopefully a WONDERFUL beginning to my quest to do well at Nationals! I am stoked and my diet is so dialed in it is ridiculous.

Check this out on low carb diets and performance. IMO, this demonstrates that the body will function optimally on fats and NO carbs if you give it time to adapt! YES!

http://www.scivation.com/forums/showthread.php?goto=newpost&t=580

 

[Scivation]

1-2-08

Weight
189

Training

Chest with Jason, Scivation Production Manager

Incline Barbell Press
135 x 15
185 x 15
225 x 15
275 x 10

DB Bench
80 x 15 for 3 sets

Dips superset with pushups
3 sets of 15 with no weight

Incline Smith Press
225 x 15 for 3 sets

DB Flys
35 x 15 for 3 sets

Machine Press
3 sets at 180lbs

Cable Crossovers
4 sets x 15

Decline Situps
3 sets


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

What a day! With that said, a picture is worth a thousand words. Here I am last night…

 

[Distilled Water]

Marc do you workout in your underwear too???LOL

Great progress, keep it up!

 

[Scivation]

1-3-08

Weight
189

Training

Back with James (from BodyFuel Nutrition in Winston Salem), Ron and Kevin G.

Row/Deadlift superset – Do 10 Rows and then IMMEDIATELY do 10 deadlifts
135
225
315

Deadlift Only
405 x 6

Hammer Lat Machine
4 sets (no clue on weight)

Lat Pull Downs
4 sets and no clue on weight

Low Rows
4 sets x 130

High Pully back squeezes
4 sets x 120

Hammer Low Rows
3 sets of 15 with 2 plates


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

We did a demo at Peak Fitness in Winston Salem with my buddy James who owns Body Fuel Nutrition and it was amazing! People love Apple Xtend!

We then hit back and killed it. James rocked out 315 like nothing. If you live in Winston Salem or around there, pay him a visit—great guy!

I have a photoshoot lined up for Jan 26 so I am kicking the diet into overdrive. Time to get super-shredded! YEAH BUDDY!

 

[Scivation]

Marc do you workout in your underwear too???LOL

Great progress, keep it up!

Who doesn't? LOL

 

[Scivation]

1-6-08


Training

Chest and shoulders with Derek and James Carron in Cape Cod!

Flat Bench
135 x 15
225 x 15
275 x 10
315 x 4
355 x 2
315 x 3


Incline DB Bench
100 x 8
120 x 6
120 x 6


Dips
3 sets of 15 with 45 and 25 on waist

Cable Crossovers
3 sets of 15

Hammer Shoulder Press
3 sets of 15

Lateral Raise
3 sets of 15 with 25lbs



Cardio
Traveling, so NONE


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

The seminar at Cape Cod Nutrition Corner was amazing. We had Xtend slushies and some DARN GOOD catered food. We also went over Team Scivation’s diet and training theories and any other topics.

It was one heck of a time and I appreciate all of the work and effort that James Carron put into this event. We will start doing these across the country. The next stop looks to be….Mesa, Arizona!

I am taking Monday off due to travel and because my new split is a 4-day per week split and I did Monday’s workout on Sunday. I am sort of deloading to get ready for my new bulk on Jan 21. Here is the split:

Mon: Chest/Shoulder
Tues: Legs (Derek does back here, I flip flopped em)
Wed: Off
Thurs: Arms
Fri: Back and Traps
Sat and Sun: OFF

Cardio to be done at least 5 days per week for 60 minutes.


Time to get HUGE!

 

[Scivation]

1-7-08


Training

OFF

Cardio
60 minutes AM cardio at 5pm with Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement


Reflections

I flew in this morning and took the day off. Sometimes those 4-day splits come in very handy!

Now I am recovered and ready to kill it tonight! I will be training quads and shoulders with my boys Big Ern and Henderson Gordon…and of course Jason. We will crush it!

Cardio felt nice and I am ready to tear it up!

 

[Scivation]

1-8-08


Training

Legs and Shoulders with IFBB Pro Henderson Gordon, BIG ERN and Jason. All on video and will be out in a few days.

Leg Extension/Leg Curl Superset
4 sets and slow movements for 15 reps. No clue about weight

Squats
135 x 15 Pause
225 x 15
315 x 8
375 x 6
225 x 10

Killer Leg Press
1 set with 4 plates each side OUCH!

Shoulder Press
50 x 15
60 x 15
80 x 15
100 x 5

Lateral Raises
30 x 15 for 3 sets



Cardio
45 minutes AM cardio at 5pm with Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

We all almost puked. Killer leg press is hard and is no joke! Here is what you do (will have video of it tomorrow I hope):

15 reps
Rest for 5 seconds at TOP with constant tension
12 reps
Rest for 5 seconds at TOP with constant tension
10 reps
Rest for 5 seconds at TOP with constant tension
9 reps
Rest for 5 seconds at TOP with constant tension
8 reps
Rest for 5 seconds at TOP with constant tension
7 reps
Rest for 5 seconds at TOP with constant tension
6 reps
Rest for 5 seconds at TOP with constant tension
5 reps
Rest for 5 seconds at TOP with constant tension
4 reps
Rest for 5 seconds at TOP with constant tension
3 reps
Rest for 5 seconds at TOP with constant tension
2 reps
Rest for 5 seconds at TOP with constant tension
1 rep


This HURTS! After this, we were done with legs and did shoulders. It is amazing I am able to walk today!

And not to anyone’s surprise, I have not slipped from my diet at all! YES!

 

[Scivation]

1-9-08


Training

ARMS with Jason

Tricep Rope Pressdowns
6 sets of 15-20

Cambered Bar Curls
3 sets of 15 with a 25 on each side

CGBP
135 x 15
185 x 15
225 x 15
275 x 10

Preacher Curls
15 on each side
2 sets inner grip
2 sets outer grip
15 reps all

SkullKrushers
15 on each side
3 sets of 15

DB Incline Curls
35lbs for 3 sets of 15

Dips
3 sets of 15

Rope Curls
3 sets of 15

Leg Raises
3 sets of 15

Ball Crunches
3 sets of 15



Cardio
45 minutes AM cardio at 5pm with Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

My joints have been achy so I have moved to some High Reps for Hugeness! I am feeling good and am looking very lean. So lean, it is almost time to get HUGE and bulk!

I am off tomorrow with cardio only. Friday, it is time to CRUSH some deadlifts!

And my diet is perfect!

Here is our leg training video with the NC TEAM SCIVATION squad, BIG ERN and Henderson Gordon. Take a look at KILLER Leg Press. YEAH BUDDY!

YouTube - Broadcast Yourself.

 

[Scivation]

1-11-08

Training

Back with the Asian Disaster and Jason

Deadlifts ON FILM. I will get these up by next weekend.
135 x 10
225 x 6
315 x 20 PERSONAL RECORD
405 x 8
315 x 15

Rows SQUEEZE AND SLOW!!!!
2 sets of 15 with 135

Pull ups
3 sets of 15

T Bar Rows
3 sets of 15 close grip with 2 plates

Low Rows
1 set of 15

Seated Calf Raise
1 set of 100 reps OUCHIE MOMMA


Cardio
60 minutes AM cardio on MT stomach with Dialene 4 and Xtend in my belly at speed 3.6 and incline zero.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

315 for 20. Wow. This was awesome! My back was WEAK last year, but as the Asian Disaster Ron G. will testify to, it is WIDE as a 747 jet now. As I digress into some Dr. Dre….

“Like a 747 jet, neva’ forget, I’m the brutha that keeps the girls panties wet”

Did I just go there? Well, it is a prelude to the next part of my log. It is time to “Ring Ding Dong, Ring a Ding Ding Ding Dong…Keep the heads ringin’.” What the heck am I talking about? It is 2008. Time to bring the pain and set the world on fire. I need to pack on some mass, and by golly, I will! Not just MASS at all costs, LEAN MASS. Abs visible the whole time and CLEAN eating.

On a family note, Kami is out of her crib and in a big girl bed now. Thanks to big Jason for helping me build that. Nothing like carrying a BIG DRESSER up the stairs. It is quite awesome to see her blossom!

One more thing, the Asian Disaster got 315 for 20 reps on Deadlifts and Jason got 315 for 15. There is nothing like training with FREAKS!

Time to grow!

 

[Scivation]

1-16-08


Training

Chest and Calves with Derek and Jim from Liftrite in BOISE!

Incline Smith Press
135 x 15
185 x 15
225 x 15
275 x 10
225 x 15


Leverage Bench Press – This machine is plate loaded and AWESOME! My favorite ever!
3 sets x 15


Decline Hammer
3 sets of 15

Freestyle Fly/Bench Superset
1 set of 15

Donkey Calf Raise
3 sets of 25

Leg Press Calf Raise
3 sets of 25


Cardio
Traveling and filming training video that was HARD, so NONE


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

This was a HARD video shoot in Boise for Tri Phase Phase 3. We did 3 full body workouts and a weak point workout in less than TWO DAYS! This was intense.

Derek and I started bulking today. I am taking in 50g protein and 15g fat per meal for 6 meals. I am increasing this to 8 meals today and on Monday will jack up to 10! It will consist of a lot of shakes and oil to get it down! I am NOT hungry at all! Derek and I also have a new training split that we will both do, and it goes a little something like this:

Mon: Chest and Calves
Tues: Deadlifts, Shoulders, Traps
Wed: Off
Thurs: Back (we both need to bring up our girly backs)
Fri: Arms
Sat: Legs
Sun: Off
Everyday: EAT A LOT!

Just a quick note about Derek. Derek did an awesome job in Idaho in meetings and while training and is quite a force. He is probably one of the most talented, well-rounded people to ever work in this industry. He believes in what we do at Scivation and his morals and ethics are unsurpassed. It is an honor to work with this immensely talented young man.

Enough sappy crap, let’s get huge!

Check out these 20 rep deadlifts!

YouTube - Broadcast Yourself.

 

[Scivation]

1-17-08


Training

Back with Jason in the DUNGEON

Rev. Grip Rows
135 x 15
185 x 15
225 x 15

Pull Ups
2 sets of 15

CG Pull Ups
1 set of 10

CG low Rows
120 x 15

WG Low Rows
110 x 15

Xtra WG Low Rows
100 x 15

Partial Deadlifts
2 sets of 225 x 15

WIDE Lat Pull Downs
2 sets of 15

Cable Rhomboid Rows
2 sets 15

Cable Pullovers
1 set 15


Cardio
45 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

HIGH REPS TO HUGENESS! We got in, worked hard, and got out. I am in bulk mode and took in eight meals yesterday—boy am I full!

Time to GROW. My back is toasted. Tomorrow, my arms will be pushed to the brink of explosion.

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-18-08


Training

ARMS (big guns and tunz of fun!) with Jason in the DUNGEON

CGBP
135 x 15
185 x 15
225 x 15
225 x 15

Skullkrushers
2 sets of 65lbs for 15 reps

Dips
2 sets of 15

Pressdowns
2 sets of 15

Curls
2 sets of 65lbs for 15 reps

Preacher Curls
2 sets of 55lbs for 15 reps with wide grip
2 sets of 55lbs for 15 reps with close grip

Incline Curls
2 sets of 25lbs for 15 reps

Rope Curls
2 sets of 15

Forearm superset
2 sets of 15


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

HUGE. This is how I felt. The pump was amazing. I had arm veins I have never seen before. This was the greatest arm day EVER!

I did miss a meal, but oh well. I got in seven meals and they were on point. Mostly shakes and peanut butter, but with eight meals, whole food is not happening every meal! I am very full and not used to this increased intake. Since I am not gaining fat, I would like to start rocking 9 meals per day starting on Monday. Of course, this will probably be 3-4 whole food meals and the rest shakes. Why? I am trying to operate a huge company here, raise a family AND be a National Level bodybuilder. While I am not going to sacrifice business or family, sometimes convenience needs to play a role and this is where shakes come in. I am also guzzling the Xtend all day long and it keeps me in a super- anabolic state. This diet is amazing. I expect to go from 190 to somewhere in the mid-200’s (215 or so) this time around. I might even bulk a bit longer because I will gain little to no fat with no major holiday seasons making me eat tons of pie and put on fat.

It is GROW time! YEAH BUDDY!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

Check out this article!

http://www.bodybuilding.com/fun/lobliner35.htm

 

[Scivation]

1-19-08


Training

This was by far the hardest leg day of my life. I cannot believe that we did this workout and Jason and I both limped out of the dungeon. I actually came home and passed out on the rug. It was that insane.

We started with 15 minutes of ballistic warm-ups warming our core and lower back. We then moved onto leg extensions. I started with 90lbs for 15 reps and added a plate to the stack until I could barely do 15 reps. Five total sets later, I hit my breaking point.

We then did ATG squats. I did 135 for 15 as a warmup, then did 185 x 15 and to kill it, 185 x 20.

Leg Press time. Killer Leg Press to be exact. I loaded on four plates per side and did the routine:

15 reps
5 second pause at top

12 reps
5 second pause at top

10 reps
5 second pause at top

9 reps
5 second pause at top

8 reps
5 second pause at top

7 reps
5 second pause at top

6 reps
5 second pause at top

5 reps
5 second pause at top

4 reps
5 second pause at top

3 reps
5 second pause at top

2 reps
5 second pause at top

1 rep

This wasn’t the end. I kept it at 4 plates per side and did a set of 15. But I still had more in me. I kept the four plates on each side and did another set….of 50! This is where dinner started to come up!

But my quads were still able to move. Thus, tip toe squats on the Smith Machine. Just a 25lb plate on each size, ATG, and a pause at the bottom. We did 2 sets of 15 SLOW and hard reps.

We then dragged our tired legs to the leg curl machine and busted out 2 sets of 15 reps. My hammies were toast as well!!

Finally, one set of 15 each leg walking lunges. This was it!

Today, I woke up and did 20 minutes of LI cardio to get the blood flowing and sat in the Jacuzzi tub with Kami. I feel much better, but WOW, what a workout! I am not sore….yet!


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

My diet is great, but I am not getting all 8-10 meals in. Seven seems to be what I can do. But starting today, I will get my eight in!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-20-08


Training

Chest

Incline barbell bench
135 x 15
185 x 15
225 x 15
275 x 10

Flat DB Bench
2 sets of 100lbs for 15 reps

Flys
40 x 15
50 x 15

Incline Smith Press
225 x 15 for 2 sets

Machine Bench
2 sets of 15-20 reps

Push ups
1 set to failure

Seated calf raise
1 set of 100 reps


Cardio
60 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

PUMP. That is my final answer. This workout induced a pump like no other and it felt as if I was going to bust through my shirt. It was awesome. I felt strong as an ox and I actually hit my eight meals today! Tomorrow, I will get all ten in!

Tomorrow I will attempt to get 365 for 15 on deadlifts. YEAH BUDDY!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-22-08


Training

Deadlifts, Shoulders and Traps

Deadlifts
135 x 10
225 x 8
315 x 6
405 x 15
315 x 15

Incline Shoulder Press
135 x 15
2 sets of 185 x 15

Lateral Raise
2 sets of 15 with 25lbs

Rear delt raise
2 sets of 15 with 15lbs

Front Raise
1 sets of 15

Cable lateral
2 sets of 15

DB Shrugs
2 sets of 115lb for 15 reps


Cardio
45 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

YEAH BUDDY! 405 for 15 reps on deadlifts. At the end, you can see me falling back. I blacked out for about 10 seconds after the set and laid on the floor for at least a minute.

Nationals, here I come!

[nomedia="http://www.youtube.com/watch?v=bkQaZpiX8BI"]YouTube - Broadcast Yourself.[/nomedia]


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-24-08


Training

BACK because my back SUCKS!

Rev Grip Rows
135 x 15
185 x 15
225 x 15
275 x 15 YES

T-Bar Rows Old school bar in the corner like Ronnie YEAH BUDDY style
2 plates x 15
2 sets of 3 plates x 15

Lat Pull Downs
2 sets of 15 reps with 140

Rev Grip Lat Pulldowns
2 sets of 15 reps with 140

Low Rows
2 sets of 15 with 140. By now, my back was toast!

Close Grip high cable rhomboid row
2 sets of 15 with 75

Laying Barbell Pullovers
1 set of 15 with 40lbs

Leg press Calves
3 sets of 25


Cardio
45 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Worked out at Gold’s and tore it up. Busy as hell in life but I still get my workouts and meals in! NO EXCUSES!

Today I have arms. I am EXCITED for the pump!

My diet has been perfect and I am one week into the bulk with no cheat meals. That is promising!


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-25-08


Training

Arms because the suck too

CGBP
135 x 15
2 sets of 15 with 185

Curls
4 sets of 15 with 95lbs alternating close and wide grip

Skullkrushers
2 sets of 15 with 90lbs

Preacher Curls
4 sets of 85 with 90lbs alternating close and wide grip

Dips
2 sets of 15

Incline Curls
30lbs for 2 sets of 15

Pressdowns
3 sets of 15

Arm BLASTER old skool!
2 sets of 15 with 35lbs



Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Big pump, feeling good, and ready for nationals.


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg


1-26-08


Training

LEGS. Yes, they suck too

Leg Curls
5 progressively heavier sets for 15

Squats Superset with Leg Press
135 x 10

3 sets of 185 ATG squats superset with Leg Press (3 plates per side) for 15 reps of each

Static lunges
95 x 15 for 2 sets

Seated Leg Curls superset with Leg Press
3 sets of 185 leg curls superset with Leg Press for 15 reps of each

Lying Leg Curls superset with Leg Press
2 sets of 185 leg curls superset with Leg Press for 15 reps of each

Leg Extensions
2 sets of 15


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg



1-27-08


Training

Chest. Okay, my chest is decent, but NOT on par with National level. Thus, it relatively sucks.

Bench
135 x 15
225 x 15
275 x 15

Incline Bench
225 x 15

Incline DB SLOW
60lbs for 2 sets of 15

Flys
30lbs for 2 sets of 15

Inline Smith
185 for 2 sets of 15

Machine Press
180 for 2 sets of 15

Cable Crossover
2 sets of 15 with 60lbs

Smith Calves
6 sets of 15

Seated Calves
3 sets of 15


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

 

[Scivation]

I was teetering on not doing Nationals due to the baby and all of the business and traveling that Derek and I are doing. But since life is so unpredictable, I am going to do it unless something really weird happens. We never know what will happen. Take my father in law. He was a relatively healthy dude and went to put up Christmas lights 3 years ago. Then suddenly, we were all in the emergency room. He had fallen off of the roof and was severely injured. On December 2, 2004, he passed away. Then, a year later on December 27, 2005 (coincidentally, my parents’ anniversary), my father passed away of complications from type 2 diabetes. Specifically, a ruptured blood vessel in his head.

The moral of the story? I want to compete in Nationals and give it my all. I know my father would love to see me turn pro, or at least try. I remember how proud he was when I excelled at football and I can only imagine how proud he would be if he were here to see me compete on a national stage with the best of the best. I will never forget that the only football game he ever missed was when he had a stroke, and even then, he was back the next week. He couldn’t speak well, but he knew what was going on. That was one of my best games ever. I also remember him coaching little league and the pride in his eyes when I would hit a home run or make a good play. Or, the sadness in his eyes and the tears when I tore my knee to shreds, the injury that would end up putting a stop to my days as a football player.

Also, in March, both of my Fathers would see their namesake, Thomas Harrison Lobliner (Thomas = father in law and Harrison = father), enter the world.

Dads, this is for you. The diet starts on June 29 for my 20 week road to nationals. Until then, it is size time.

 

[bludevil]

Dads, this is for you. The diet starts on June 29 for my 20 week road to nationals. Until then, it is size time.

Thanks, and coming from a father of 2, I wish you nothing but the best and good luck in the Nationals. I'm sure you'll make us AM fathers proud, as well as your own. :thumbsup:

 

[EasyEJL]

Follow your dream for sure. We're all alive for a very short time.

 

[Scivation]

Thanks for the kind words. Time to make good on some promises!

 

[Scivation]

1-29-08


Training

Here it is!

[nomedia="http://www.youtube.com/watch?v=1EUJl5zyDBQ"]YouTube - Broadcast Yourself.[/nomedia]



Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[3clipseGT]

I was teetering on not doing Nationals due to the baby and all of the business and traveling that Derek and I are doing. But since life is so unpredictable, I am going to do it unless something really weird happens. We never know what will happen. Take my father in law. He was a relatively healthy dude and went to put up Christmas lights 3 years ago. Then suddenly, we were all in the emergency room. He had fallen off of the roof and was severely injured. On December 2, 2004, he passed away. Then, a year later on December 27, 2005 (coincidentally, my parents’ anniversary), my father passed away of complications from type 2 diabetes. Specifically, a ruptured blood vessel in his head.

The moral of the story? I want to compete in Nationals and give it my all. I know my father would love to see me turn pro, or at least try. I remember how proud he was when I excelled at football and I can only imagine how proud he would be if he were here to see me compete on a national stage with the best of the best. I will never forget that the only football game he ever missed was when he had a stroke, and even then, he was back the next week. He couldn’t speak well, but he knew what was going on. That was one of my best games ever. I also remember him coaching little league and the pride in his eyes when I would hit a home run or make a good play. Or, the sadness in his eyes and the tears when I tore my knee to shreds, the injury that would end up putting a stop to my days as a football player.

Also, in March, both of my Fathers would see their namesake, Thomas Harrison Lobliner (Thomas = father in law and Harrison = father), enter the world.

Dads, this is for you. The diet starts on June 29 for my 20 week road to nationals. Until then, it is size time.

You just gave me the goosebumps bro! Go for it man i know you can do it!! With your heart, determination, and good people around you, theres never impossible!

 

[Scivation]

1-30-08


Training

CGBP
135 x 15
185 x 15
225 x 15

Skullkrushers
50 x 15
70 x 15 for 3 sets

Dips
2 sets of 15

Curls
50 x 15 close grip and wide grip
70 x 15 close grip and wide grip

Preacher Machine
2 sets of 15

Reverse Pressdowns
3 sets of 15

Leg Press Calves
4 sets 25

Standing Calves
2 sets of 15

Decline Sit Ups
3 sets 15



Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

It was a scheduled off day, but I was pent up and was a bit busy with work and stuff so I needed to get out and let off some steam. It was Kami’s REAL two year birthday so we took her to dinner. She had a great time.

My diet is flawless and I am looking forward to seeing how big I can get this bulk while staying lean. Stay tuned!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

1-31-08


Training

Reverse Grip Rows
135 x 15
225 x 10
275 x 8
315 x 6
225 x 15

Machine Bench
180 x 15

Wide Pull Downs
3 sets

Machine Bench
180 x 15

Close Rev Pull Downs
2 sets of 10

Machine Bench
180 x 15


Palms in Pulldowns
2 sets of 10

Rope Low Rows
2 sets of 10

Close Grip Low Rows
2 sets of 10

Cable Pullovers
2 sets of 15


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

If I was any more dialed in, I would be a telephone. We threw some weight up today and I was just angry. It could be from everything going around but that was the most anger I have felt while training since someone accidentally put a New Kids on the Block CD in the gym’s stereo system.

My abs are still in and I am vascular. My weight has gone up nicely and I will post my weight soon. Things are going very, very well!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[bludevil]

1-31-08

It could be from everything going around but that was the most anger I have felt while training since someone accidentally put a New Kids on the Block CD in the gym’s stereo system.

NKOB cd is hilarious.

 

[Scivation]

2-1-08


Training

CGBP
135 x 15
185 x 15
225 x 10
275 x 8
315 x 3

DB Skullkrushers
30 x 15 for 3 sets

Dips
25lbs x 15
45lbs x 12
24lbs x 10

Barbell Curls
95 x 10
135 x 8
65 x 15

Hammer Curls
40 x 10
55 x 8
60 x 6

Pressdowns
3 sets of 15

Reverse Pressdowns
3 sets of 15

Cable Curls
3 sets

Forearms
2 sets of 15

Seated calfs
4 sets 25


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Good training! Tomorrow, I kill it with Kurt Weidner in the dungeon. YEAH BUDDY!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

2-1-08


Training

CGBP
135 x 15
185 x 15
225 x 10
275 x 8
315 x 3

DB Skullkrushers
30 x 15 for 3 sets

Dips
25lbs x 15
45lbs x 12
24lbs x 10

Barbell Curls
95 x 10
135 x 8
65 x 15

Hammer Curls
40 x 10
55 x 8
60 x 6

Pressdowns
3 sets of 15

Reverse Pressdowns
3 sets of 15

Cable Curls
3 sets

Forearms
2 sets of 15

Seated calfs
4 sets 25


Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Good training! Tomorrow, I kill it with Kurt Weidner in the dungeon. YEAH BUDDY!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg



2-2-08


Training

Leg Extensions
6 sets of 15 while raising weight every set until last set = failure at 15.

ATG Squats
135 x15
225x 10
315 x 8
405 x 4
225 x 15

Stiff Leg Deads
135 x 15
225 x 10
315 x 6

Leg Press
5 plates for 3 sets of 15

Tip Toe Squats
135 x 15
185 x 10
225 x 8

Seated Leg Curl
2 sets of 15



Cardio
30 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Grape XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Legs are tough. But while the rest of my competition was getting their groove on Saturday night, I was crushing legs. YEAH BUDDY!

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg


2-3-08


Training

Bench Press
135 x 15
225 x 15
315 x 8
375 x 3

Incline Smith
135 x 15
225 x 15
315 x 6

DB Flys
60 x 15
80 x 10
100 x 6
110 x 3 PR!

Machine Bench
3 sets of 10-15

Pec Dec
3 sets of 15

Cable Crossovers
2 sets of 15



Cardio
I clean my hardwood floors by hand and bucket for an hour. This sucked.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

BIG LIFTS! I also had a BBQ and ate about a ton of ribs and pulled pork, straight redneck style! It was Kami’s birthday party, so a little cookie and cake never hurt anyone!

Got my grub on now gonna get my grow on.

All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

2-5-08


Training

Deadlifts, Shoulders and Traps

Deadlifts
135 x 15
225 x 15
315 x 10
425 x 10 PR!!!!!
405 x 3 for 5 sets

Lateral Raise
30 x 15
35 x 12
40 x 8
45 x 6
50 x 4

Rear delt raise
15 x 15
20 x 12
25 x 10

Cable Upright Row
80lb x 3 sets of 10

DB Shrugs
2 sets of 115lb for 15 reps


Cardio
45 minutes in the AM with Xtend being sipped and Dialene 4 in my belly.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

YEAH BUDDY! 425 for 10 on deadlifts—a new PR. You guys are going to FREAK when you see my back. It is getting LARGE!

Today is an off day and tomorrow I will hit back before my flight leaves for our seminar in AZ. It’s GROW time!


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[Scivation]

2-7-08


Training

Back

Pull Ups
3 sets

Rev. Grip Rows
135 x 15
185 x 12
225 x 10
275 x 6

Lat Pulldowns WIDE
120 x 15
140 x 15
160 x 10
180 x 6

CG Lat Pull Downs
140 x 15
160 x 10
180 x 6

T Bar Rows
3 plates x 12
4 plates x 8 for 2 sets

CG Low Rows
3 sets of 15

Underhand Low Rows
2 sets of 15

WIDE Low Rows
2 sets of 10

Rhomboid High Pulley Rows
2 sets of 15

Cable Pullovers
2 sets of 15

Barbell Pullover
40lbs for 15 reps

Calves Leg Press
3 sets of 25


Cardio
10 minutes PreWO warm up and 20 minutes PWO. The PW cardio included 15 minutes of HIIT-like training with 1.5 min recovery at 3.6 speed and .5 minute sprint at 9 speed.

The Xtend Megadose Experiment

WITH APPLE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Going to AZ tonight! Time to get stuff done on the Westside and represent!

I am moving back to AM workouts due to schedule and the upcoming baby. I fear that I will be useless in the evenings when this baby pops out. Especially if he is as crazy as Kami!


All of you in AZ, come see us on Feb. 9!

http://www.scivation.com/images/seminar.jpg

 

[bLacKjAck.]

425x10 on Deads!! Thats sick man.

Very fun log to read. I really love the way you balance your training/career/family, that is not an easy task.

Keep up the good work man!

 

[Scivation]

2-8-08


Training

Derek and I did biceps and triceps in the AM and Back and Chest in the PM in Arizona on Friday. I have no clue what we did, but it was a lot and very intense!

We then did legs on Saturday and it was awesome. We hit some serious weight! Again, I do not remember most, but I think it was:

Squats
135 x 15
225 x 10
315 x 6
315 x 6

Hack Squat
Up to 4 plates per sde for 10

Killer Leg Press
4 plates

Stiff leg
Up to 405 for 6

Leg Curl
3 sets



Cardio
10 minutes PreWO warm up.

The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Lemonade Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

The Weekend was awesome! We hit legs with our buddy Eric and killed it!

 

[Scivation]

425x10 on Deads!! Thats sick man.

Very fun log to read. I really love the way you balance your training/career/family, that is not an easy task.

Keep up the good work man!

Thanks Big DAWG!

 

[Scivation]

2-11-08


Training

Rev Grip Rows
135 x 15
225 x 12
275 x 8
225 x 10

Bench Press
135 x 15
225 x 10
275 x 8
315 x 6
375 x 3

Incline Smith
225 x 10
275 x 8
315 x 6

Hammer Low Rows
1 plate x 15
2 plates x 12
3 plates x 8
4 plates x 6

DB Incline
75 x 10
100 x 10 for 2 sets

DB Flys
60 x 10
80 x 10
100 x 6

Machine Bench
3 sets of 10

Pec Dec
3 sets of 6-10

Donkey Calves
4 sets of 15 HEAVY

Leg Press Calves
3 sets of 25


Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH Orange XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

Dude, this was the greatest workout ever. I was super strong and doing the antagonist back workout (I need all the back training I can get because my back SUCKS!) was amazing. I was drenched in sweat and had veins coming out of areas veins shouldn’t be during a BULK! WOW!

My calories go up again today. 4k calories here I come!

 

[Scivation]

2-12-08


Training

Deadlifts
135 x 10
225 x 10
315 x 6
425 x 6
405 x 6

Then it dot a little CRAZY!
365 x 3 for 15-20 sets (lost count)

Rack lockouts
3 sets of 405 for 3

Leg Curls
Up to entire stack for 6. 5 total sets

Seated Leg Curls
3 sets of 10


Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH Apple XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

I wasn’t strong in deadlifts today, so I punished myself by doing tons of sets. I am TOAST!

I am at 4k calories and am GROWING. Abs are still in, although not as pretty, and my upper body and leg veins are in and popping!

By the end of this, 5k calories isn’t unheard of. Here is my current diet:

 

[Scivation]

2-13-08


Training

DELTS AND TRIZZZAPS!

Smith Shoulder Press
135 x 15
225 x 12
275 x 6
225 x 8
225 x 6
225 x 6
225 x 5
225 x 5
225 x 4

Lateral Raise
30 x 15
35 x 10
40 x 6

Shrugs
135 x 15
225 x 10
315 x 8
405 x 6

Rear Delt Machine
15 reps
10 reps
8 reps
5 reps

Rear Delt Row
3 sets

Front Cable Raise with Rope
3 sets

Upright Cable Row with Rope
3 sets

Cable Side Lateral
3 sets

Dumbbell Shrugs
100 x 15
130 x 8
130 x 8

Hanging Leg Raise
4 sets of 10



Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

My delts were stronger than Jenna Jameson’s sex drive today. WOW! I was on fire! Set after set after set and my shirt and beanie were soaked afterwards! I feel great!

4k calories is a feat! This is the first time in my life I have purposely bulked and I a telling you, I am taking to it well! The problem is, I DREAD food now!

Tomorrow is BACK day. This is where we send the women and children to bed and go to war. This is a fact, because my wife and daughter are still asleep while I am building the biggest back this side of J-LO’s ass. Time to get my huge on!

 

[EasyEJL]

when do we see more pictures Marc?

 

[Scivation]

2-14-08


Training

I like big back and I cannot lie

Rev Grip Rows
135 x 15
225 x 12
275 x 6
315 x 5
225 x 6

Incline Smith Bench Press
135 x 15
225 x 15
275 x 10
315 x 8

Lat Pull Down
3 sets

Flat Bench Machine
4 sets

Hammer Low Rows
1 plate x 15
2 plates x 15
3 plates x 8
4 plates x 5

Rev. Grip Pulldowns
3 sets

Low Rows
3 sets

Rev Grip Low Rows
2 sets

CG Low Rows
2 sets

Cable Pullovers
2 sets of 15


Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

I love throwing in some chest on back day and back on chest day. The upper body pump is outrageous! I am growing like a weed and am rocking it out daily! I am making some major improvements!

My diet is perfect and I am slamming down all meals regardless of how full I am. Thank God for the new Scivation Whey! I think you might all get to try it very, very soon. Stay tuned for more details!

 

[Scivation]

2-15-08


Training

My weak little ARMS!

CGBP
135 x 15
225 x 12
275 x 8
315 x 5
225 x 12

Barbell Curls
45 x 15
75 x 12
95 x 10
115 x 8
135 x 8

Skullcrushers
4 sets

Incline Hammer Curls
40 x 15
50 x 12
60 x 10
70 x 6

Dips
BW x 15
45lbs x 10 for 3 sets

Machine Preacher
3 sets

Pressdowns
5 sets progressively heavier

Rope Hammer Curls
5 sets

Forearms
2 sets of 15

Donkey Calf
4 sets


Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

PUMP! This is the best I have ever felt. I actually somewhat enjoy being bigger. I miss having veins all over my abs, but the quality size with very little fat gain is unreal. If anyone told me a month ago that this bulk would work this well, I would have slapped them for lying.

Tomorrow is leg day. Time to get it done. Too bad my pants don’t fit around my quads and ass anymore as it is…

 

[crader]

Hey Marc,
If I were counting calories, would there be any in Extend to add in?

 

[Scivation]

2-16-08


Training

LEGS

Squat
135 x 15
225 x 10
315 x 6 for 3 sets
225 x 10

Leg Press
4 plates (each side) x 15
6 plates x 15
8 plates x 12
10 plates x 6
8 plates x 10
6 plates x 12
4 plates x 12
2 plates x 15

V Squat
135 x 15
225 x 15
315 x 10

Stiff Leg Deadlift
135 x 15
225 x 10
315 x 10

Leg Curls
7 sets up to the whole stack for 4 reps

Tip Toe Squats
135 x 15
185 x 10

Seated Leg Curl
4 sets


Cardio
10 minutes PreWO.


The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops


Supplements

Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green


Reflections

I overdid legs for sure, but it was worth it. If this doesn’t elicit growth, nothing will!

I am DONE bulking. I have hit my target weight EARLY and it is time to cut. I have set a goal date to be contest shredded of May 31. Thus, I shall begin the cut next week. I will be doing the CHA 3,000 with one little change….a PreWO 42g protein only shake. All of my other six meals will have 56g protein and 30g fat with ZERO carbs. Here is my meal plan:

Meal 1 2 scoops Scivation Whey
42g protein


Meal 2 2 oz Chicken
6 Whole eggs
56g protein, 30g fat


Meal 3 2.25 scoops Scivation Whey
64g Peanut Butter
56g protein, 30g fat


Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
2tbsp Olive/Flax/Enova/Mac Oil
56g protein, 30g fat


Meal 5 2.25 scoops Scivation Whey
64g Peanut Butter
56g protein, 30g fat

Meal 6 8 oz Lean Meat (Fish, Chicken, Beef)
2tbsp Olive/Flax/Enova/Mac Oil
56g protein, 30g fat


Meal 7 2.25 scoops Scivation Whey
64g Peanut Butter
56g protein, 30g fat


I will not be having veggie days to start. I believe that in 15 weeks, I will be ridiculously shredded. I will also allow myself one free meal with my wife and child per week.

One of the main reasons for me cutting is that bulking has gone stupid-good. I have gained so much mass in so little time that the gains are bound to get more sloppy. Thus, I will start now while my top 4 abs are still nicely in tact. I will not post pics for a while. The reason? I think it will be COOLER to see me at 160 shredded in November and then see what I am at 15 weeks from now at the same bodyfat but with lots of new LBM. I also have a child coming in March and I know for a fact that getting in eight meals a day will be impossible and I seem to cut great with little to no sleep.

Time to diet. I am very happy, because I am sick and tired of eating! My training will remain the same and will be very, very intense and very volume-oriented. I have had sick gains on this program and I am very pleased to make it a cut routine. Since it is so intense, cardio isn’t as needed, so when the newborn is here, I will be able to kick cardio to the curb and diet with just diet and weights. Optimal? Nope. But bodybuilding must ENHANCE, not control your life. My child is more important than shredded glutes. I will be getting plenty of cardio packing pallets full of Scivation Whey in the warehouse!

As for the whey, it will be out in April or so. I am going to drop it into the program immediately. We will have some 1lb sample bottles ready to roll and you will be amazed at how we plan on making a pound of Whey FREE to you! Mike McCandless and I are AMPED at how this will work and we are going full steam ahead with this project. You guys will be the first to know, so keep reading this daily dose of Loblinerisms!

Let’s get shredded!