Road to SHRED Log

[Scivation]

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

I wouldn't. Free form aminos have no impact caloric value IMO.

 

[Scivation]

2-18-08


Training

Chest Focus

Rev. Grip Barbell Rows
135 x 15
225 x 10
315 x 6
225 x 10

Bench Press
135 x 15
225 x 12
315 x 6
365 x 4
315 x 6
315 x 6

Rev Grip Pulldown
3 sets

Incline DB Press
75 x 10
100 x 8
130 x 6

DB Flys
60 x 10
80 x 10
110 x 6

Incline DB Flys
60 x 15 for 2 sets

Machine Bench
Entire stack x 10 for 3 sets

Pec Dec Fly
3 sets

Leg Press Calves
5 sets of 10-25 reps

Standing Calves
3 sets

Decline Weighted Situps with 25lbs on chest
3 sets of 10

Hanging Leg Raise
3 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

This was the FIRST time I almost puked during a chest workout. I was pumped, strong and got a PR on Dumbbell Flys with PERFECT form!

This is the first day on the CHA 3000 + a shake of YUMMY Scivation Whey. I feel better already and am ready to kick this into shred mode. I love the CHA Diet and will see some sick results!

It is time to gain lean mass and lose fat at the same time. YEAH BUDDY!

 

[Scivation]

2-19-08


Training

Deadlifts. This is what will make me grow. Here is my back today:

Deadlifts
135 x 15
225 x 12
315 x 10
405 x 6
365 x 3 for 5 sets

Rack Lockouts
315 x 6 for 3 sets


….by now the pump and fatigue was unreal!

Leg Curls
About 7 sets up to the whole stack

Seated Leg Curls
2 sets of 10

Donkey calves
5 sets

Decline Situps
30lb DB across chest
3 sets of 10

Hanging Leg Raise
3 sets of 10


Cardio
I will do 30 minute WALK-A-DOGGY with Kami tonight.


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
Dialene 4


Reflections

My back is TOAST! Man, I got it done! What a workout! My back will win shows for me this year, not the other way around. These deadlifts will also help shred up my glutes.

15 weeks until the glutes slice through cheese! Here I am today:

 

[EasyEJL]

lookin good marc!

 

[Scivation]

2-20-08


Training

Delts and Traps that need to improve!


Smith Shoulder Press
135 x 15
185 x 15
225 x 12
275 x 6
225 x 6 for 5 sets
185 x 6 for 4 sets

Lateral Raise
30 x 15
35 x 10
40 x 8
45 x 5

Front Raise
8 per arm

Rear Delt Machine
5 sets

Barbell Shrugs
225 x 15
315 x 15
405 x 6
315 x 15

Lateral Raise Machine
5 sets

DB Shrugs
3 sets of 150lbs each for 10 reps

Rope Upright Row
3 sets

Leg Press Calves
6 sets

30lb weighted Decline Sit Up
3 sets x 10

Hanging Leg Raise
3 sets of 10


Cardio
30 minute WALK-A-DOGGY with Kami and 30 minute PM treadmill.


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
Dialene 4


Reflections

My shoulders and traps got SLAMMED! This is how they will grow. I am looking forward to seeing what happens when the shred comes upon me and all of my newfound mass is showcased.

This is the part where dieting is fun! Also, remember, I am sick of eating. But with CHA, I am still eating over 3,200 calories on a DIET and losing oodles of fat! YEAH BUDDY!

 

[crader]

What is CHA, Marc?

Are you guys working out with Matt at the Arnold?

 

[Scivation]

What is CHA, Marc?

Are you guys working out with Matt at the Arnold?

www.scivationbooks.com. The CHA Diet. My baby!

Hell yes we're working out!

 

[Scivation]

2-21-08


Training

Back with some Chest for fun


Rev Grip Row
135 x 15
225 x 10
315 x 6
225 x 10 for 4 sets

Bench Press
135 x 15
225 x 12
3165 x 6 for 2 sets

Lat Pulldown WIDE
5 sets

Lat Pulldown CG Reverse
4 sets

Hammer Low Rows
135 x 15
225 x 10
315 x 8
405 x 5
315 x 8
225 x 10

T-Bar Rows
Up to 4 plates for 4 sets of 10 or so

Low Rows
4 sets

Rope Focus Pulldowns
2 sets

Leg Press Calves
6 sets


Cardio
20 min PWO


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
Dialene 4


Reflections

Back is NICE and pumped. What used to lose shows for me will now win shows for me. I guarantee it!

I have added in cardio and will start really shredding down. I have some photoshoots and guestposings in May so it is time to get serious. What does this mean? Time to pack food at the Arnold and let those other fat bastards pig out in front of me on my dime. What an injustice!

I am already looking much leaner but I weigh the same. Man, the CHA rules!

 

[Distilled Water]

Whats your weight at now-a-day Marc?

 

[bludevil]

Marc, have you had your blood pressure and cholesterol checked while on CHA diet. I'm interested in the diet, but afraid it may affect those values and mine is naturally high.

 

[Scivation]

Marc, have you had your blood pressure and cholesterol checked while on CHA diet. I'm interested in the diet, but afraid it may affect those values and mine is naturally high.

Yes.

My blood pressure is 110/70, resting heart rate is 40BPM, and cholesterol has extremely low (below normal) LDL and very high HDL.

We are eating HEALTHY fats that will improve these blood levels. This isn't the crappy low carb diets of the past. The fats we use IMPROVE blood profiles!

 

[Scivation]

2-22-08


Training

ARMS


CGBP
135 x 15
225 x 12
275 x 10
315 x 6
335 x 3

Curls
45 x 15
75 x 12
95 x 10
115 x 8
135 x 6

Skullkrushers
50 x 15
60 x 12
70 x 10

Hammer Incline Curls
40 x 10
50 x 8
60 x 6

Weighted dips with a 45 on waist
10
8
6

Machine Curls
3 sets of no clue what weight

Pressdowns
4 sets

Rope Curls
4 sets

Decline Situps with 35pound plate
3 sets of 10


Cardio
20 min PWO


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
Dialene 4


Reflections

Well, arm day is done and the growth is on!



2-23-08


Training

LEGS!


Squats
135 x 15
225 x 12
315 x 8
365 x 6
405 x 6
315 x 8

Leg Press
1 set Killer Leg Press
6 plates
7 plates
8 plates
7 plates
6 plates
5 plates
4 plates
Forgot how many reps

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

V Squats
2 sets of 10

Leg Curl
5-6 sets no clue on weight

Leg Extensions
2 sets

Donkey Calfs
6 sets


Cardio
45 minutes!


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
Dialene 4


Reflections

This leg day was intense!

 

[Scivation]

2-25-08


Training

Bench
135 x 15
225 x 12
315 x 8
365 x 8
405 x 1 and…

SNAP!


Cardio
10 minutes PRE and 45 minutes POST WO


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
Dialene 4


Reflections

Today I tore my pec.

I was benching and I did everything right. I warmed up with 135 for 15, 225 for 10, 315 for 8, 365 for 6 and then on 405, POP.

I heard it tear. I racked it and then looked in the mirror. Everything looked fine. I then went to assess the damage. I went to the bench machine and did a light rep. It was gone. No strength.

I then did 45 minutes of cardio and left. My pec HURT. I am icing and all of that, but if this is not divine intervention, nothing is. I will be training legs and back, but no chest. This will give me more time for business and family and my new baby. My foreseeable competitive career is over for now.

But, no bruising after over 24 hours and it is feeling BETTER! It is simply a severe strain and I will be better sooner than later. Chuck has me on Motrin and Primaforce Cissus. I will be back to form in no time! But for now, my legs and back will be HUGE!

What a lucky day!

 

[bolt10]

yea i heard about your chest...hope it gets better soon man and keep putting up those huge numbers

 

[rugger48]

2-25-08


Training

Bench
135 x 15
225 x 12
315 x 8
365 x 8
405 x 1 and…

SNAP!


Cardio
10 minutes PRE and 45 minutes POST WO


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
Dialene 4


Reflections

Today I tore my pec.

I was benching and I did everything right. I warmed up with 135 for 15, 225 for 10, 315 for 8, 365 for 6 and then on 405, POP.

I heard it tear. I racked it and then looked in the mirror. Everything looked fine. I then went to assess the damage. I went to the bench machine and did a light rep. It was gone. No strength.

I then did 45 minutes of cardio and left. My pec HURT. I am icing and all of that, but if this is not divine intervention, nothing is. I will be training legs and back, but no chest. This will give me more time for business and family and my new baby. My foreseeable competitive career is over for now.

But, no bruising after over 24 hours and it is feeling BETTER! It is simply a severe strain and I will be better sooner than later. Chuck has me on Motrin and Primaforce Cissus. I will be back to form in no time! But for now, my legs and back will be HUGE!

What a lucky day!

Wow this stinks. This has been one of the best logs. i hope for the best, good luck.

 

[Scivation]

Arnold Workout Rundown

On Thursday, the Asian Disaster and I trained with Kris Gethin from BB.com and filmed a video on instinctive BACK training. The pics are here:

http://contest.bodybuilding.com/gallery/contest/2542/photographer/14/tag/2/

I trained two times this weekend with Scivation's own Bunny, Jaime (I am avoiding a lawsuit from Energizer, LOL. Also, she kind of reminds me of a bunny. No, not a Playboy Bunny.). We hit legs one day and then rocked out some Upper Body the next day. I will post the workout and what we went up to, but believe me when I say that I respect and love women, but NEVER thought one could keep up with my workouts other than my wife who is quite hardcore (the exception was women with beards). But, I was incorrect. And no, my wife and Jaime do not have beards. I thank the good folks at Gillette for that.

On leg day, the key was the killer leg press AFTER heavy squats and stiff leg deadlifts. She did it, and got up to train some more. She also squatted a lot. I just limped along like a wounded soldier. My highlights were a 405 squat ATM for 5 reps and 405 for 5 stiff leg deadlift.

We finished off with walking lunges and the ride home to NC was quite painful.

We then hit upper body the next workout. Bench press, rows, Shoulder press.... I was amazed when she busted out 115 for reps on bench. I have my pec issue, but did the same weight as her to test it out on bench. It is feeling way better and I even was able to hit 110lb DB's for 10 reps on shoulder press! I also hit 365 for 5 reps on rev. grip rows.

All in all, a great weekend of swoleness. I cannot wait until the Olympia when we get to do it again as a team.

 

[Scivation]

Wow this stinks. This has been one of the best logs. i hope for the best, good luck.

I'm already back!

 

[Scivation]

3-3-08


Training

BACK, Traps and Biceps.

Rows / Deadlift superset
10 reps rows straight into 10 reps deadlifts
135
225
275

Rev. Grip Rows
275 x 6
315 x 6

Lat Pulldowns Rev Grip
4 sets

Hammer Rows
4 sets up to 3 plates per side

Lat Pulldowns Wide
4 sets

Low Rows
4 sets

Shrugs
135 x 15
225 x 15
315 x 15
205 x 8

DB Shrugs
130 x 15 for 3 sets

Barbell Curls
60lbs for 4 sets of 15





Cardio
20 minutes at 7pm


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
Dialene 4


Reflections

I feel good! It isn’t quite as great as training with the posse in Ohio, but I got the job done.

My pec is fine and I am back to 100%. After being motivated by Scivation athlete Jaime, I think I might have to dawn the posing trunks and shake what my momma gave me. It has grown so much this offseason, that is quite a bit of shaking.

I have started dieting and am weighing in at a surprisingly lean 224. I will be ready to rock shortly! I have also added in 20 minutes of cardio before bed since I train in the AM and there is no other time other than after I put my baby to sleep.

 

[3clipseGT]

Awesome man! Im glad you are back to 100%! Keep at it dude ur a frigin machine my friend!

 

[rugger48]

I'm already back!

Great, glad it wasnt serious.:burger:

 

[Scivation]

Awesome man! Im glad you are back to 100%! Keep at it dude ur a frigin machine my friend!

I am very happy with my fortune! I will have to jump onstage and dance this year to celebrate!

 

[Scivation]

Great, glad it wasnt serious.:burger:

Now it is on!

 

[Scivation]

3-4-08


Training

Chest (OH SNAP, dis Kosher Kamikazee iz back!), Shoulders and Triceps

I have a slight tear/strain in my chest so I took this SLOW. Here is what I did:

DB Bench
30 x 15
30 x 15
40 x 15
50 x 15
60 x 15
70 x 15
80 x 10

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

Flys
20 x 15 for 2 sets

Machine Bench
3 sets with decent weight

DB Shoulder Press
70 x 12
90 x 12
90 x 12

Rear Delt Machine
3 sets

Lateral Raise
30lbs x 12 for 3 sets

DB Skullkrushers
30lbs x 15 for 3 sets

Machine Dips
3 sets

Pressdowns
4 sets

Decline Weighter situps
40lbs for 3 sets of 10




Cardio
20 minutes PWO


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
Dialene 4


Reflections

My chest is back! It hurt a little bit, but you can’t hold the Machine down for long. I didn’t expect to dumbbell press 80lbs my first day back!

My diet is dead on and I already have more veins after 2 days. The water is dropping and my shoulder veins were out and nasty today—GIRL YOU NASTY!

I think that I will be in contest shape in eight weeks judging by how week one is going! Too bad I ain’t competing in eight weeks. I guess I’ll just look really good mowing my lawn with my shirt off….

 

[Scivation]

3-5-08


Training

Legs for that super-sexy look!

Leg Extensions
4 sets of 15

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

Stiff Leg Deads
135 x 15
225 x 10
315 x 8
405 x 5

Leg Press
I forgot, but I think I got up to 8 plates per side for 15 reps

Leg Curl
4 sets of 6-15

Standing Calf Raise
4 sets

Walking Lunges
4 sets of 30 steps with 30lb dumbbells




Cardio
20 minutes PWO and 20 minutes in the evening. I need to bring sexy back fast.


The Xtend Megadose Experiment

WITH teh 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
Dialene 4


Reflections

My legs are getting large. I am doing them twice a week to make sure that onstage, no one will be able to compete with my wheels. I also want to see how large my ass can get.

I am rolling on this diet and chillin’ at 220—down 10lbs of water and fat already! I look about 8 weeks out IMO.

 

[3clipseGT]

Sounds good man sounds good!! I love the dedication man, it really gives me motivation to keep on track for my goals!

 

[Scivation]

Sounds good man sounds good!! I love the dedication man, it really gives me motivation to keep on track for my goals!

I am motivated to do something now!

 

[bolt10]

Sounds good man sounds good!! I love the dedication man, it really gives me motivation to keep on track for my goals!

x2 all the crazy vids you have of DLing mad amounts for crazy reps gives me some intense motivation on deadlift day

 

[Norwegian]

I think that I will be in contest shape in eight weeks judging by how week one is going! Too bad I ain’t competing in eight weeks. I guess I’ll just look really good mowing my lawn with my shirt off….

First off, VERY impressive log, and INSANE results you and Derek attained back when filming !!

I'm actually in that little situation you mentioned. Due to separation my AC-joint [shoulder] January 3rd, my pre-contest preparations for the Texas Shredded on April 26th were put off 6-7 weeks. Due to the injury, I had to lay off ALL upper-body training for ONE WHOLE month - ALL of January + first week of Feb - and spent that month doubling/tripling up on legs and calves. My upper-body exercises weren't pain-free untill late February, and my strength-levels never had the chance to go back to the old self being that I've only had 3-4 weeks of working them out since the injury before I began pre-contest dieting.

So... End of February I began doing cardio alongside working out, and this past Monday, I began an edited version of the Ultimate Diet 2.0 by Lyle McDonald. I achieved great results last time around when I ran it for only 4 weeks, and I'm crossing my fingers that 8 weeks of it will get me in contest shape.. I've never done a contest before, so I don't know 'where I should've been at' 7.5 weeks prior to the contest ...

But are you serious when you say that you WOULD be able to get in to contest shape from the shape you're in CURRENTLY within 8 weeks ?

I'm asking cus I'm a couple steps a head in conditioning - 6'3", 237 lbs. ~8-9% bodyfat.. [I'm comparing myself to your 2-19 pictures] And I've only got 7.5 weeks of dieting ahead of me. Realistically, I dont know how what 7.5 weeks could bring to my table, nor do I know whether or not it's enough time ..

[I am by no means trying to steal your thread or anything with this 'topic change', FYI!]

 

[Scivation]

First off, VERY impressive log, and INSANE results you and Derek attained back when filming !!

I'm actually in that little situation you mentioned. Due to separation my AC-joint [shoulder] January 3rd, my pre-contest preparations for the Texas Shredded on April 26th were put off 6-7 weeks. Due to the injury, I had to lay off ALL upper-body training for ONE WHOLE month - ALL of January + first week of Feb - and spent that month doubling/tripling up on legs and calves. My upper-body exercises weren't pain-free untill late February, and my strength-levels never had the chance to go back to the old self being that I've only had 3-4 weeks of working them out since the injury before I began pre-contest dieting.

So... End of February I began doing cardio alongside working out, and this past Monday, I began an edited version of the Ultimate Diet 2.0 by Lyle McDonald. I achieved great results last time around when I ran it for only 4 weeks, and I'm crossing my fingers that 8 weeks of it will get me in contest shape.. I've never done a contest before, so I don't know 'where I should've been at' 7.5 weeks prior to the contest ...

But are you serious when you say that you WOULD be able to get in to contest shape from the shape you're in CURRENTLY within 8 weeks ?

I'm asking cus I'm a couple steps a head in conditioning - 6'3", 237 lbs. ~8-9% bodyfat.. [I'm comparing myself to your 2-19 pictures] And I've only got 7.5 weeks of dieting ahead of me. Realistically, I dont know how what 7.5 weeks could bring to my table, nor do I know whether or not it's enough time ..

[I am by no means trying to steal your thread or anything with this 'topic change', FYI!]

It all depends on genetics, what diet you're on, etc. I usually like to give myself 16-30 weeks of dieting before a show. If I do compete this year, it will be well over 24 weeks from now. The longer you diet, the sicker the conditioning, up to a point.

I would go for it if I were you!

 

[Scivation]

3-6-08


Training

Back, Traps and Triceps

Deadlifts
135 x 15
225 x 15
315 x 15

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

Pullups
2 sets but my torn booby hurt a little

CG Lat Pulldowns
4 sets

Hammer Low Rows
1 plate
2 plates
3 plates
4 plates
3 plates
2 plates

All to failure. No clue on reps.

CG Low Row
3 sets

Barbell Shrug
225 x 15
315 x 15
405 x 15

DB Shrugs
130 lbs for 15 reps and 3 sets

Incline Curls
40 x 15
50 x 15
60 x 10

Machine Preacher
3 sets



Cardio
20 minutes PWO and 20 minutes in the evening. I need to bring sexy back fast.


The Xtend Megadose Experiment

WITH teh 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
Dialene 4


Reflections

Everything is NICE! Here are my pics from today.

3-6-08


Training

Chest, Shoulders, Tris

DB Flat Bench
40 x 15
40 x 15
50 x 15
60 x 15
70 x 15
80 x 15
90 x 15
100 x 10

My pec is getting better!


Incline Smith Press
135 x 15
185 x 15
225 x 12
275 x 8

DB Flys
30 x 15
40 x 15
50 x 15

DB Shoulder Press
60 x 15
80 x 12
100 x 8
110 x 5

Lateral Raise
30lbs for 3 sets of 10

Rear Delt Machine
A ton of sets for I have no clue what

Cable Rope Front Raise
3 sets of 10

DB Skullkrushers
30lb x 15 for 3 sets

Machine Dips
A bunch of freaking sets until I did the whole damn machine for 15

Pressdowns
3 sets

Decline Weighted situps with 45lb dumbbell
3 sets of 10



Cardio
Doing 20 minutes tonight.


The Xtend Megadose Experiment

WITH teh 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
Dialene 4


Reflections

Wow, my chest is getting better. I am also happy that in my pics, they look fine. Although, I am sure someone will say I have teh gynoez! LOLZ

Tomorrow is leg day and in honor of Team Scivation Superstar -- Teh Bunny, Jaime, I will be doing walking lunges to see just how large my ass can get!

 

[crader]

Stopping in for baby updates!

 

[bolt10]

i see that new whey...looks good and thats some pretty good chest lifts with your chest still getting better

 

[Scivation]

Stopping in for baby updates!

The damn thing will pop out any second!!! :thumbsup:

 

[Scivation]

i see that new whey...looks good and thats some pretty good chest lifts with your chest still getting better

It is time to kick some ass!

 

[3clipseGT]

Dude your strait up swole up man!

 

[Scivation]

3-10-08


Training

Back, Trap and Biceps

BOOTY BOOTY BOOTY BOOTY ROCKIN’ EVERYWHERE!


Cardio can kiss my booty when days like today occur. With the hype of competing in the biggest and most competitive non-pro show of the year in 36 weeks, I was training as insane as a chipmunk on PCP. It was intense! The headphones were on and I blasted rep after rep and set after set to songs like 50 Cent’s *****, Get in my car”. It was ridiculous! I had the shorts on, tank top and Xtend beanie and I do not think I have ever been this vascular. It was out of control. My strength is unreal and my endurance is bunny-like. I am not stupid, I am not EXPECTING to win Nationals. These guys are freaks. But I am going in it to win it and we will see what is dealt my way. The best news is that my high school reunion is the week after Nationals in Cali. Nothing like seeing some of your old friends and girls that turned you down and having a successful business and National level physique. Screw a suit, I’m wearing Under Armour. I’ll be like, “Yo, *****es. Be careful, you might cut yourself on my striated glutes.”

A man can dream, can’t he? 

Deadlifts
135 x 15
135 x 15
225 x 15
315 x 15
405 x 5

ROWS!
225 x 12
275 x 10
315 x 8
225 x 12

Pull ups
3 sets

CG Lat Pull downs
4 sets

T bar rows
3 plates x 15
4 plates x 10
5 plates x 8

Hammer Low Rows
1 plate x 15
2 plates x 15
3 plates x 10

Low Rows
3 sets x 10

Barbell Shrugs
225 x 15
315 x 15
315 x 15
315 x 15
315 x 15

Behind back smith shrugs
225 x 15
225 x 15
225 x 15

Curls
60lbs fixed bar for 4 sets of 15

Incline Hammer Curls
40lbs for 3 sets of 10

Decline Situps with 45lb DB
3 sets of 10

Hanging Leg Raise
3 sets of 10




Cardio
Will do 20 minutes in the evening.


The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

3-11-08


Training

Chest, Delts, Triceps

I’VE GOT 99 PROBLEMS BUT THIS PEC AIN’T ONE


If you’re having pec problems I feel bad for you son. But, that’s not me. Sure, that sucker hurts a bit, but it isn’t bad enough to keep me from progressing and hitting some serious tonnage and volume and take it one step closer to the National stage. At 36 weeks out, I still need to treat every moment like it is the only moment. Today, I got one step closer to where I was before the minor pec tear or major strain or whatever the hell it was. Y’all feel me? I’m on fire!

I weighed in at 219 this morning, getting stronger, and I am not losing any lean mass, I am probably gaining some! I see new veins everyday. At this rate, I will be ready in 8-10 weeks and I can eat into my show. That’s what I did when I qualified for Nationals and it seems to work for me. I need to get my freak on and show these fools what’s up!

Oh yeah, other than the whole getting ripped and huge thing, I will have a new baby boy in my life within the next two weeks. Talk about a life-changer!


Flat DB Bench
40 x 15
50 x 15
60 x 15
70 x 15
80 x 15
90 x 15
100 x 10
110 x 8

Incline Smith Bench
135 x 15
185 x 15
225 x 15
275 x 8

Flys
40 x 10 for 3 sets

Db Shoulder Press
60 x 15
80 x 10
100 x 6

Lateral Raise
35 x 8 for 3 sets

Skullkrushers
50lb for 2 sets of 15
70lb for 2 sets of 12

Dips
3 sets of 15

Machine Bench
A lot of weight and a lot of reps for a few sets

Front Cable Raise with Rope
3 sets of 8

Tricep Pressdowns
3 sets

Rear delt flys
3 sets



Cardio
20 minutes PWO at 3.2 speed and ZERO incline


The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Norwegian]

Marc,

I decided to throw in Lipid FX as a part of my pre-contest. Will 2 caps twice daily suffice for me @ 6'3" 236lbs. ? Do you recommend I throw an additional thermo in there with it, or will it yield good results by itself ? Also, for how long should I run it to see results ? [running a CKD-like diet, btw]

[pardon all the questions, but I figured YOU'D be the man to ask regarding Scivation products. lol]

 

[Scivation]

Marc,

I decided to throw in Lipid FX as a part of my pre-contest. Will 2 caps twice daily suffice for me @ 6'3" 236lbs. ? Do you recommend I throw an additional thermo in there with it, or will it yield good results by itself ? Also, for how long should I run it to see results ? [running a CKD-like diet, btw]

[pardon all the questions, but I figured YOU'D be the man to ask regarding Scivation products. lol]

That should work fine. Any more than that, and the water retention from the TTA might piss you off! It will kill your hunger for real!

 

[Scivation]

3-12-08


Training

LEGS!

STILL REPRESENTIN’ FO THE GANGSTAS ALL ACROSS THE WORLD. STILL HITTIN THEM CORNERS IN THE LOW LOW GIRL


Ah, the sweet west-coast rhymes of Dre. The very sounds that propelled me through probably the stupidest high volume day I have done in a while. The very thought that I am ONLY 36 weeks away from Nationals, the biggest FREAKSHOW of the year, causes me to lose all sense of pain and lactic acid and just push through. I might not be the biggest guy, but I will own conditioning at that show, period. I slammed legs and I wish I had a camera. My quad veins were as big as my arm veins and they were all over! I have never ever had that before. I got so motivated, I literally squatted for over 40 minutes. It was disgusting.

Here is the torture session. All of you overtraining-crybabies might want to look the other way and suck on a pacifier. YEAH BUDDY!


Leg Extension
3 sets of 15

Squats
135 x 20
185 x 20
225 x 20
275 x 15
315 x 8

Then the stupidity began! ROLLIN 30s!!!
225 x 3 for 10 sets!

Leg Curl
5 or so sets up to the whole weight stack

Killer Leg Press with 4 plates
OUCH!!!

Standing Calves
6 sets up to whole stack to failure

Lunges
4 sets across the gym with 30lb dumbells


Cardio
30 minutes PWO at 3.2 speed and ZERO incline


The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Norwegian]

That should work fine. Any more than that, and the water retention from the TTA might piss you off! It will kill your hunger for real!

Thanks for such a quick response.

Should I take it with my multi-vitamins prior to my breakfast shake, then again in the early afternoon ? Do you suggest I take it with certain fats or proteins or anything ? How long do you suggest taking it for ?

Thanks again !

 

[Scivation]

3-13-08


Training

Back, Traps and GUNS BEEEEYATCH!

RUNNIN’ ROUND TALKIN’ BOUT GUNS LIKE I AIN’T GOT NONE, WHATCHA THINK I SOLD ‘EM ALL?

Nationals, *****es.

Another day closer to my National debut. I am pumped. I had the mindset to kill everything today, and I did. Intense, brutal, and downright silly. My back will grow and my arms will explode. Last year, I was all conditioning. This year, I will be conditioned and I will also have almost 40 extra pounds of striated mass. I will show the world what 37 weeks of serious prep can do. This is Gametime.

I want to make sure that my back doesn’t lose this show for me. Everytime I hit back, it is with a vengeance. Nothing will stop me from bringing my best to that stage. I want to be the most conditioned guy there, period. I don’t care what level show it is. Shredded is shredded. And dammit, I will be shredded.


Rows
135 x 20
135 x 20
185 x 20
225 x 15
275 x 12
315 x 8

ROLLIN’ 30’s
5 sets of 6 reps with 225

Pullups
3 sets to failure

CG Pullups
3 sets to failure

Rack Lockouts
225 x 15
315 x 15
405 x 10
495 x 8

CG Lat Pulldowns
3 sets with a big contraction at bottom of rep

Low Rows
3 sets of 8-15 reps

Decline weighted situps with 50lb dumbbell
3 sets of 10


Cardio
30 minutes PWO at 3.2 speed and ZERO incline


The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

Thanks for such a quick response.

Should I take it with my multi-vitamins prior to my breakfast shake, then again in the early afternoon ? Do you suggest I take it with certain fats or proteins or anything ? How long do you suggest taking it for ?

Thanks again !

It really doesn't matter. Just take it.

 

[Norwegian]

Lol, I've got some coming in tomorrow, so I'll be adding it on Monday of next week. I will update you once I begin taking them.

 

[Scivation]

3-14-08


Training

Chest, Delts and Triceps

First off, I apologize for my underpants showing through the white shorts, but at least I am wearing underpants! I figure since my last shots were in ball-hugger posing trunks, this would be okay. Viewer discretion is advised.

Without further ado, 35 weeks out from Nationals and 221 pounds, *****es....

On chest today, I am already back to doing 130lb dumbbells for 6 reps! I am back and ready to kill it!

Dumbbell Bench Press
40 x 15
60 x 15
80 x 15
100 x 15
110 x 15
120 x 10
130 x 6

Incline DB Press
60 x 15
80 x 8 for 3 sets

Flys
40 x 10
50 x 10 for 3 sets

Smith Shoulder Press
135 x 15
185 x 15
225 x 15
275 x 6

ROLLIN 30s!
225 x 3 for 10 sets

DB Skullkrushers
35 x 15 for 4 sets of sexiness

Rear Delt Machine
4 sets to failure

Dips
3 sets to failure

Lateral Raise
35lbs for 3 sets of 10

Rev. Tricep Pressdowns
3 sets to failure


Cardio
30 minutes PWO at 3.2 speed and ZERO incline


The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

3-15-08


Training

Leg’s with the Asian Disaster!

My legs TODAY at 35 weeks out!

Stupid, stupid workout. Ron’s brother in law even puked. It was stupid, very stupid. Mere mortals would have died during this inhumane exhibition of leg torture, but not when the Disaster and the Machine are at it.

I forgot what we did, but it included 10 sets of walking lunges and a lot of sweating and hard breathing. A lot like the movies that you would see on Cinemax at night, but not. Ron is a warrior. He is a Disaster. He is the Asian Disaster and he is going to Karate Kick everyone in his weight class at Nationals this year Team Scivation Style. Oh you didn’t know? Your ass better call somebody.



Key highlights
3 sets leg extension x 15 reps (mostly for warmup)
2 sets warmup squats.
5 sets squats up to 405lbs
3 sets of Hacks up to 6 plates per side!
3 sets hamstring curls
10 king sets of walking lunges with 30lb dumbbells
1 super set of killer leg press
4 sets calf raises x 30 reps

(I copied this from Ron’s log, why rewrite the bible?)

Cardio
If I can walk, I will do it tonight

The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

3-16-08


Training

Back, Traps and Biceps. My SUCKY AREAS!

Stupid is what stupid does. With these workouts I have been having, I am stupid. Very stupid. Super high volume, super heavy weight, and super righteous muscle growth. It is amazing. I am lifting weights I never thought possible. I am on a freaking mission. 192-197lbs in November with glutes that could grate parmesan cheese. I want to have such deep cuts in my abs that you wonder if I even have skin. I want a back so wide and thick that it eclipses all others onstage and has the wingspan of a Boeing jet. I want to bring the best package to stage, and 35 weeks is just what the doctor ordered. This will not come easy. I must train and diet my butt off and outwork all of the other National Level competitors. YEAH BUDDY! I am 221 right now and leaner every day. My diet is and will be perfect, no cheats. This is gametime baby. Can you dig it?


Deadlifts
135 x 15
185 x 15
225 x 15
315 x 12
405 x 8
455 x 3

Rows
225 x 10
275 x 10
315 x 8
315 x 6

Row/Deadlift Superset to KILL IT
225 x 10 YES!

1 arm rows
75 x 8
100 x 8
130 x 6
150 x 4

Rev Grip lat pulldowns
4 sets up to entire stack for 6

T Bar Rows
4 sets up to 5 plates for 10 reps

Low Rows
4 sets up to entire stack for 6 controlled reps

Barbell Shrugs
315 x 15
405 x 8
405 x 8

Dumbbell Shrugs
150 x 15 for 3 sets

Barbell Curls
70 x 10 for 4 sets

Incline Dumbell Curls
40 x 8 for 3 sets

Forearm superset
2 sets of 15

Weighted Decline Situps with 50lb dumbbell
3 sets of 10


Cardio
60 minutes AM with Stubborn Fat Stack!

The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

3-17-08


Training

Chest Delts and Triceps with the ASIAN DISASTER

Holy crap I wish I had a camera. The Asian One and I were pumped to the point where I thought my chest vein would pop and hit the mirror. That pec tear is all better now. Sure, I feel it a little, but Nationals don’t care about a pec tear. Just like playing football, I will outhustle my opponents and ultimately come out on top.

I was excited to hit flys for 90lb dumbbells for six clean, perfect reps. From now until November 22, my birthday and the day I storm the stage at Nationals, Ron and I will be training multiple times weekly to ensure we push eachother to fully represent Team Scivation onstage. The one thing you KNOW will be with us every session is Xtend. That’s right. I am using Xtend as a key part to help kick ass at Nationals. I am just salivating for when other company reps spread nice rumors about the Team. This just makes us smile and train harder. So put that in your pipe and smoke it…then pass the doochy to the left hand side!

Tonight my buddy and Scivation Warehouse Manager Jason and I will be slamming legs dungeon style and I will start filming my road to Nationals. This will be a monumental filming event and will be perfect for those who have very, very low standards for film quality and entertainment.


DB Flat Bench
55 x 15
60 x 15
70 x 15
80 x 15
90 x 15
100 x 10
120 x 8
120 x 6

Incline DB
80 x 10 for 4 slow and controlled sets

Flat Flys
40 x 15
50 x 15
60 x 12
70 x 10
80 x 8
90 x 6

DB Shoulder Press
80 x 12
100 x 10
110 x 8

Lateral Raise
3 sets of 10-15 with 30lbs

DB Skullkrushers
30 x 15 for 3 sets

Pressdowns
Up to whole stack for 10 reps. Like 5 or so sets?

Hammer Press to kill it
2 sets to failure with 2 plates per side




Cardio
60 minutes AM with Stubborn Fat Stack!

The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[Scivation]

3-19-08


Training

LEGS!

Nationals will be mine! I tore it up, and it is all on film! I am on my way!

Some highlights include:

--Squats of varying styles and techniques.
--Stiff Leg Deadlifts up to 405.
--Tip Toe Squats with 315.

I filmed most of my workout, but some sets were cut off. Also, the offensive "gangsta' rap" in the background might offend some people, so if you are one of these people, please turn your volume off.


[nomedia="http://www.youtube.com/watch?v=VHTpF5-t0ZU"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=ujFh7FywLzA"]YouTube - Broadcast Yourself.[/nomedia]


Cardio
60 minutes AM with Stubborn Fat Stack!

The Xtend Megadose Experiment

WITH teh 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
Dialene 4

 

[bolt10]

I like the Eazy E!!! haha and i think the lifts are pretty crazy as well man keep it up