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impressive
Thank YOU!
13 weeks until videoshoot and 21 weeks until the SHOW!
I expect to be stage ready in 13 weeks and COAST into the show in October with STRIATED EVERYTHING!
Road to SHRED Log
- Thread starter Scivation
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Thank YOU!
13 weeks until videoshoot and 21 weeks until the SHOW!
I expect to be stage ready in 13 weeks and COAST into the show in October with STRIATED EVERYTHING!
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Here is todays LEG workout!
Leg Extension: 5 sets 10-15 reps
Squats: 135x8 for 3 sets, 225x6 for 5 sets
Leg Press: A lot of weight for 6 sets of 6-12 reps
1 Leg Press: 4 sets 6-10 reps
Leg Curl: 6 sets 6-12 reps
Standing Calves: 6 sets of 10
Donkey Calves: 4 sets of 10
Machine Crunch: 4 sets of 10 reps
Hanging Leg Raise: 4 sets to failure each set (10-15 or so)
Cardio: AM Cardio with 6 scoops Xtend for 45 minutes.
Leg Extension: 5 sets 10-15 reps
Squats: 135x8 for 3 sets, 225x6 for 5 sets
Leg Press: A lot of weight for 6 sets of 6-12 reps
1 Leg Press: 4 sets 6-10 reps
Leg Curl: 6 sets 6-12 reps
Standing Calves: 6 sets of 10
Donkey Calves: 4 sets of 10
Machine Crunch: 4 sets of 10 reps
Hanging Leg Raise: 4 sets to failure each set (10-15 or so)
Cardio: AM Cardio with 6 scoops Xtend for 45 minutes.
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We did upper body yesterday and lower body today. My strength is STUPID GOOD and I do not know why. Here is what happened:
--Planned on going to 285 on bench for 6, did 335!
--Planned on going to 315 on squats, did 365
--Deadlifts were at 4 plates for 10 sets of 5!
That is just a flash in the pan. I have been doing 45 minutes of cardio upon waking and too Sunday off of everything except baby time, which is highly active.
Diet has been flawless and I carbed up Sunday night. I weighed 197.8 today and am getting good and depleted. I have decided based on my experience to carb up based on feel. Basically, I am a very vascular person. When my veins go away and I feel REALLY flat, then it is time to carb up. This can be every three days or every seven. We will see...
--Planned on going to 285 on bench for 6, did 335!
--Planned on going to 315 on squats, did 365
--Deadlifts were at 4 plates for 10 sets of 5!
That is just a flash in the pan. I have been doing 45 minutes of cardio upon waking and too Sunday off of everything except baby time, which is highly active.
Diet has been flawless and I carbed up Sunday night. I weighed 197.8 today and am getting good and depleted. I have decided based on my experience to carb up based on feel. Basically, I am a very vascular person. When my veins go away and I feel REALLY flat, then it is time to carb up. This can be every three days or every seven. We will see...
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Xtend. :squat:
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196.6 this morning! My idea of having my carb meal when weight loss stalls should work well for ME with my knowledge of my body. Today is an off day from the gym, so I just did my 45 minutes of cardio and now I am off to work.
My diet has been flawless and Katie and I did walking lunges yesterday. Let's just say we both have a pain in the behind!
My diet has been flawless and Katie and I did walking lunges yesterday. Let's just say we both have a pain in the behind!
buffhunk29
AI Sports Fitness Expert
Bro everything looks like its coming into place!
i will try and put up some pics soon!
Keep it up man the CLASH IS GOING TO BE A BATTLE! :bb2:
i will try and put up some pics soon!
Keep it up man the CLASH IS GOING TO BE A BATTLE! :bb2:
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Just don't bump into me. My glutes will be sharp and might cut you. :wtf:
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YEAH BUDDY! I weighed in at 195.5 today and am COASTING into the shape I want to be. I have about 12 weeks until the video and a little over 20 weeks until the contest.
I already have veins on my legs and coming in on the lower abs--I didn't have this even for my last show! This teaches me to diet for only three REAL diet weeks, LOL. I have been on it and I am in it to win it!
Training today was awesome and strength keeps climbing. I have been taking vasoXplode PreWO and Xtend during. Today, I repped out 335 on bench and did fly's with 100s! I have never been so excited and stoked. I also hit traps and shoulders in case anyone is wondering.
I am liking my pre cardio stack. It consists of:
10mg Primaforce Yohimbine HCl
2 Grams Primaforce Alcalean
1 Dialene 4 Sci-Cap
I take this upon waking then do cardio for 45 minutes. I walk on an incline treadmill on an MT stomach and sip 6 scoops of Xtend during. I am not one to point at supplements for results, but something is working and the ab fat coming off this early 25 POUNDS HEAVIER than last prep is amazing to me.
Pics will be updated within a couple of days!
I already have veins on my legs and coming in on the lower abs--I didn't have this even for my last show! This teaches me to diet for only three REAL diet weeks, LOL. I have been on it and I am in it to win it!
Training today was awesome and strength keeps climbing. I have been taking vasoXplode PreWO and Xtend during. Today, I repped out 335 on bench and did fly's with 100s! I have never been so excited and stoked. I also hit traps and shoulders in case anyone is wondering.
I am liking my pre cardio stack. It consists of:
10mg Primaforce Yohimbine HCl
2 Grams Primaforce Alcalean
1 Dialene 4 Sci-Cap
I take this upon waking then do cardio for 45 minutes. I walk on an incline treadmill on an MT stomach and sip 6 scoops of Xtend during. I am not one to point at supplements for results, but something is working and the ab fat coming off this early 25 POUNDS HEAVIER than last prep is amazing to me.
Pics will be updated within a couple of days!
bLacKjAck.
Lift Heavy
you look awesome man, your gonna be in amazing shape come game time. GL!
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Killed back on Friday and hit some legs on Saturday. I am in the freaking zone. I weighed in at 194 and the weight loss is stalling--REFEED TIME! I have not had carbs since last Sunday and it is Katie's birthday today, so a carb meal just ain't gonna cut it--especially with this much time left in my prep! I have 12 weeks until the video and 20 weeks until I step onstage. Time to get my Mexican food feeding!
I will eat somewhat clean, but my body is depleted and needs the macronutrients. I will post what I ate later, but it will not be a normal Lobliner Food Orgy. Some restraint will be present.
Next week, I will start training without Katie. At my advisement, she does not need to bust a$$ like me in the gym and is asking for trouble, so we are going to go separately. I will be doing cardio after weights now because I will be at the gym first thing in the morning instead of doing cardio first thing upon waking, then working, then doing weights two hours later.
Well, time to be a good husband!
I will eat somewhat clean, but my body is depleted and needs the macronutrients. I will post what I ate later, but it will not be a normal Lobliner Food Orgy. Some restraint will be present.
Next week, I will start training without Katie. At my advisement, she does not need to bust a$$ like me in the gym and is asking for trouble, so we are going to go separately. I will be doing cardio after weights now because I will be at the gym first thing in the morning instead of doing cardio first thing upon waking, then working, then doing weights two hours later.
Well, time to be a good husband!
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I'm not gonna stop. It's game time!
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Last night I celebrated with my wife and had some Mexican food. It was oh so good. I woke up full and vascular, but will probably opt for standard carb meals next time. Chicken fajitas, rice and tortillas aren't that bad!
Today I did cardio pre workout and it was awesome. I did 45 minutes and had PLENTY left to hit it hard. I pounded chest, back, shoulders, traps, biceps and triceps and did standing dumbbell shoulder press for 6 reps with 90lb dumbbells! I am in the freaking zone!
I will bring the best Marc possible to the stage, period.
Today I did cardio pre workout and it was awesome. I did 45 minutes and had PLENTY left to hit it hard. I pounded chest, back, shoulders, traps, biceps and triceps and did standing dumbbell shoulder press for 6 reps with 90lb dumbbells! I am in the freaking zone!
I will bring the best Marc possible to the stage, period.
redhawk76
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Very impressive stuff in here Marc, I wish you well.
Do you usually have successful workouts with pre-wo cardio, or do you not do it very often?
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It is the only way to train. If Workout Nutrition is in place and FFA are adequate, energy and power output are not issues. I am nice and warmed up too!
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i can't read your log at work anymore, people might think i'm surfing the web for gay p0rn
Hey, whatever pays the bills! :thumbsup:
redhawk76
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interesting:thumbsup:
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That's just how we roll.
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I weighed in at 194 this morning-YES! Today was leg day. I woke up, ate my chicken, green beans and peanut butter, had my vasoXplode, and took my gallon of Xtend to the gym.
I then hopped on the treadmill and did my 45 minute PreWO cardio and TRIED to do legs. I had no energy. Maybe I need carbs?
GOTCHA!
The workout went GREAT! I set PRs on squat and did 315 for 6 reps for 2 sets of stiff leg deadlift. Energy was through the roof and the intensity was unreal. The Xtend and vasoXplode combo is freaking TNT in a bottle. I was super - pumped and afterwards, my leg veins were popping out like they were trying to escape. This is what it is all about.
Here is some science that will sort of back up what is happening to me and the philosophies behind the Team Scivation methods.
Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation.
Schisler JA, Ianuzzo CD.
Dept of Applied Health Science, Wheaton College, Wheaton, IL 60187, USA.
PURPOSE: This study determined if recreational type of endurance exercise is limited by a short-term fast, such as an overnight fast or benefited by a carbohydrate supplement prior to and during endurance exercise. METHODS: Six individuals ran at 70% VO2max for 90 min under three dietary conditions (fed, fasted for 16 to 18 h, fasted plus CHO). RESULTS: RPE, RER, BG (blood glucose), and La (lactate) were similar between conditions throughout 90 min of exercise. FFA was higher (P <or= 0.05) only in the fed and fasted groups after exercise. CONCLUSION: The psychosomatic sensation, physiologic, and metabolic data all indicated that endurance exercise for up to 90 min for fit individuals is not limited by a short-term fast or enhanced by carbohydrate supplementation. These findings are of interest to persons who exercise to maintain and enhance health and are not concerned with elite performance.
My next pics will probably be of Chuck, Layne and I training in Vegas. I will be shredded in October, and that's a natural fact.
I then hopped on the treadmill and did my 45 minute PreWO cardio and TRIED to do legs. I had no energy. Maybe I need carbs?
GOTCHA!
The workout went GREAT! I set PRs on squat and did 315 for 6 reps for 2 sets of stiff leg deadlift. Energy was through the roof and the intensity was unreal. The Xtend and vasoXplode combo is freaking TNT in a bottle. I was super - pumped and afterwards, my leg veins were popping out like they were trying to escape. This is what it is all about.
Here is some science that will sort of back up what is happening to me and the philosophies behind the Team Scivation methods.
Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation.
Schisler JA, Ianuzzo CD.
Dept of Applied Health Science, Wheaton College, Wheaton, IL 60187, USA.
PURPOSE: This study determined if recreational type of endurance exercise is limited by a short-term fast, such as an overnight fast or benefited by a carbohydrate supplement prior to and during endurance exercise. METHODS: Six individuals ran at 70% VO2max for 90 min under three dietary conditions (fed, fasted for 16 to 18 h, fasted plus CHO). RESULTS: RPE, RER, BG (blood glucose), and La (lactate) were similar between conditions throughout 90 min of exercise. FFA was higher (P <or= 0.05) only in the fed and fasted groups after exercise. CONCLUSION: The psychosomatic sensation, physiologic, and metabolic data all indicated that endurance exercise for up to 90 min for fit individuals is not limited by a short-term fast or enhanced by carbohydrate supplementation. These findings are of interest to persons who exercise to maintain and enhance health and are not concerned with elite performance.
My next pics will probably be of Chuck, Layne and I training in Vegas. I will be shredded in October, and that's a natural fact.
buffhunk29
AI Sports Fitness Expert
Looking good man!!
YOu will have those GLUTES IN FOR SURE!!!
YOu will have those GLUTES IN FOR SURE!!!
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GOTTA HAVE THE BUNZ!
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I'm sitting in my car right now waiting on a meeting and thought I should update. I have taken cardio out of my program the last two workouts because my weight is down to 192! I need to make sure I don't lose TOO FAST, LOL. I am strong, full and tight (respectively) and I would rather cut activity than bump up calories due to time constraints while traveling.
I did my workouts at Gold's Venice the last two days and got to use some different, cool machines. Thus, my numbers are not normal because I was doing weird things. I trained chest, shoulder and traps yesterday and back and arms today.
I am training with a vendor tomorrow and we will hit legs. I will try not to kill him. Diet has been awesome, even when dining out.
YEAH BUDDY!
I did my workouts at Gold's Venice the last two days and got to use some different, cool machines. Thus, my numbers are not normal because I was doing weird things. I trained chest, shoulder and traps yesterday and back and arms today.
I am training with a vendor tomorrow and we will hit legs. I will try not to kill him. Diet has been awesome, even when dining out.
YEAH BUDDY!
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Where do u dine out at....everywhere around here it is slim pickings on the menu unless I want to go to a really nice place with some grilled seafood
You can eat healthy ANYWHERE. Just get lean meat and veggies, game over.
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I trained legs at Gold's Venice today and had a great workout. I even chatted for a bit with Will Harris, an acquaintance of mine and a very nice gentleman. He actually came up and hit me to get my attention while I was doing hanging leg raises. I had my headphones blaring and I look at no one at the gym, so I probably wouldn't have even seen Mr. WORLD if he hadn't noticed me. I think the trademark headband gave me away?
I got a bad stomach bug Thursday but managed to make all of my meetings and workouts. I am drinking shakes and eating green beans until it feels better. I just cannot stand to eat now or I might blow chunks. I feel awesome other than that and all things considered, I had an awesome workout!
My diet has been perfect macro-wise and I am getting anxious to step on stage and do some hip-shaking. Because you know, all I wanna do is zimma zoom zoom zoom in ya' boom boom.
As for the workout, I did well over 40 sets and just hammered the legs. I then did some abs and calves throughout. It took well over an hour. I just HAD to train. Tomorrow I am driving to Vegas with Chuck to meet Layne at the ISSN conference and get my science on. I have my pocket protector shined up and ready to roll--YEAH BUDDY!
I got a bad stomach bug Thursday but managed to make all of my meetings and workouts. I am drinking shakes and eating green beans until it feels better. I just cannot stand to eat now or I might blow chunks. I feel awesome other than that and all things considered, I had an awesome workout!
My diet has been perfect macro-wise and I am getting anxious to step on stage and do some hip-shaking. Because you know, all I wanna do is zimma zoom zoom zoom in ya' boom boom.
As for the workout, I did well over 40 sets and just hammered the legs. I then did some abs and calves throughout. It took well over an hour. I just HAD to train. Tomorrow I am driving to Vegas with Chuck to meet Layne at the ISSN conference and get my science on. I have my pocket protector shined up and ready to roll--YEAH BUDDY!
EasyEJL
Never enough
Where do u dine out at....everywhere around here it is slim pickings on the menu unless I want to go to a really nice place with some grilled seafood
Pick a chain restaurant, I can tell you whats healthy there
Sometimes there are the "hidden gems" of healthy things on the menus too that by just asking them to leave off the sauce (or bring it on the side) you completely change the makeup of the meal.Marc, you are going to look spectacular by the time of the show. What do you think your body fat % is at right now? Quite the walking advertisement for your own products BTW
And nice Wreckx-N-Effect reference, I almost missed it. Brings me back to days of sitting in Thee Dollhouse and Mons Venus
bLacKjAck.
Lift Heavy
Just poppin in and lettin ya know I am still watching an enjoying this log. Pics make all the diff. in the world. Makin great progress man. Keep it up!
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I am back home now and taking the day off of training since I just flew in from California on a red eye and I trained Monday through Wednesday. I have been doing a upper/lower split and training 4-6 days per week. It seems to be a nice shock to the system!
My diet in Vegas was pretty spot-on and I look forward to getting back into my "normal" routine.
My diet in Vegas was pretty spot-on and I look forward to getting back into my "normal" routine.
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I weighed in at 190 today and will probably hit up a carb meal tonight if I feel like it. I am starting to get some pretty awesome quad veins and my glutes are not in, but they are starting to harden. My lower abs are about two weeks away from being in.
Today was leg day. I felt strong and had an awesome workout. I warmed up with 20 minutes of PREWO cardio and then did 20 minutes of PWO cardio, totaling 40 minutes of cardio. I also did calves and abs.
I will try and get some pics taken this weekend. All I can say is that I am way ahead of schedule and am very happy with my progress thus far.
Today was leg day. I felt strong and had an awesome workout. I warmed up with 20 minutes of PREWO cardio and then did 20 minutes of PWO cardio, totaling 40 minutes of cardio. I also did calves and abs.
I will try and get some pics taken this weekend. All I can say is that I am way ahead of schedule and am very happy with my progress thus far.
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Can a Brutha Get a YEAH BUDDY!?
Bottom line: I have switched to an upper/lower split and am loving it! My brother is visiting from Chi-Town with his two kids and it is a ZOO in Lobliner-land. Speaking of zoo, we are going there today.
Diet has been FLAWLESS and I am eating my normal meat, veggie and fat meals and haven't cheated once. My brother is a physique enthusiast as well, so our workouts have been awesome. We did deadlifts yesterday and I was hitting 465 for REPS! I also benched 375 for reps the day before. Today is an off-day and we will probably walk A LOT at the zoo while carrying a 25 pound monster--my daughter.
Time to rock and roll! I did some posing in the gym mirror yesterday and there they were, the lower ab veins. Everything is coming in, oh yeah!
Bottom line: I have switched to an upper/lower split and am loving it! My brother is visiting from Chi-Town with his two kids and it is a ZOO in Lobliner-land. Speaking of zoo, we are going there today.
Diet has been FLAWLESS and I am eating my normal meat, veggie and fat meals and haven't cheated once. My brother is a physique enthusiast as well, so our workouts have been awesome. We did deadlifts yesterday and I was hitting 465 for REPS! I also benched 375 for reps the day before. Today is an off-day and we will probably walk A LOT at the zoo while carrying a 25 pound monster--my daughter.
Time to rock and roll! I did some posing in the gym mirror yesterday and there they were, the lower ab veins. Everything is coming in, oh yeah!
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Chuck Rudolph is a GENIUS!
My brother is in town and we went to the zoo yesterday. I must have walked for miles in the HOT NC sun all day. It was an awesome time and Kami had a blast! I ate clean the whole day...
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As for Chuck being a genius, I was traveling a lot so I have been doing no carbs and no carb meals. Chuck told me that as soon as I got leaner, I'd plateau and I would need the carb meals to keep it cranking. He was RIGHT! I plateaued at 190. I had my carb meal last night, sweat a lot, and now know that come tomorrow or the next day, I will be down 2-3 pounds.
Now I know the the LEANER I get, the more imperative it is for me to have carb meals EXACTLY as laid out in the book. When I am over 6.5% bodyfat, I can get lean and feel GREAT on no carbs at all. Once I get to below that, it is time for the every-18th-meal carb meal. This is what will make me a force to be reckoned with on October 20.
Today, my brother and I trained chest. We did 10 rep bench press for 4 work sets and then went to incline smith machine press. We loaded on 185 and just did sets with no rest. We must have done 12 sets! We then did flys, some shoulders and some traps.
SHRED TIME BABY--Cut Diet 4 Life!
My brother is in town and we went to the zoo yesterday. I must have walked for miles in the HOT NC sun all day. It was an awesome time and Kami had a blast! I ate clean the whole day...
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As for Chuck being a genius, I was traveling a lot so I have been doing no carbs and no carb meals. Chuck told me that as soon as I got leaner, I'd plateau and I would need the carb meals to keep it cranking. He was RIGHT! I plateaued at 190. I had my carb meal last night, sweat a lot, and now know that come tomorrow or the next day, I will be down 2-3 pounds.
Now I know the the LEANER I get, the more imperative it is for me to have carb meals EXACTLY as laid out in the book. When I am over 6.5% bodyfat, I can get lean and feel GREAT on no carbs at all. Once I get to below that, it is time for the every-18th-meal carb meal. This is what will make me a force to be reckoned with on October 20.
Today, my brother and I trained chest. We did 10 rep bench press for 4 work sets and then went to incline smith machine press. We loaded on 185 and just did sets with no rest. We must have done 12 sets! We then did flys, some shoulders and some traps.
SHRED TIME BABY--Cut Diet 4 Life!
EasyEJL
Never enough
What's the book's title? I'm pokign around on the web, but can't quite seem to find it. I see stuff about him personally crafting individual diets, but not seeming to find a general book.
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It is called GAME OVER--The Final Showtime Cut Diet You'll Ever Need!
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I was doing sprints last night and my hamstring cramped badly. I am now limping a bit, but I should be better by leg day on Friday.
Today, my brother and I did back and arms and REALLY hammered back with over 10 working sets of rows! We also did abs, calves and lower back--what a workout!
My brother and I got home from training and Katie was in a panic. She was bleeding. We called the doctor and went right in. After some tests, they thought she could have had an ectopic pregnancy and would need immediate surgery. They then ran more tests and LUCKILY, she didn't have this.
The bad news is we might have lost our child. We will know for sure next Friday. I am hesitant to post this, but feel that if I am doing a log on my life, this should be shared. We are both a bit shell-shocked right now and I am glad my brother, wife and kids ares in town to support us and I am very thankful that Chuck, Derek, Mike and the Scivation staff have been very supportive and there for me.
I cannot say enough how thankful I am that Katie won't need surgery. Like I told her, all I need in life is her and Kambria. Sure, another child would be awesome, but I have been blessed with a perfect family right now.
Good comes out of everything in life. I realize now more than ever how much I love Katie and Kambria, and I have never been as scared as I was today. It takes adversity sometimes to make you realize how much you really love someone.
Today, my brother and I did back and arms and REALLY hammered back with over 10 working sets of rows! We also did abs, calves and lower back--what a workout!
My brother and I got home from training and Katie was in a panic. She was bleeding. We called the doctor and went right in. After some tests, they thought she could have had an ectopic pregnancy and would need immediate surgery. They then ran more tests and LUCKILY, she didn't have this.
The bad news is we might have lost our child. We will know for sure next Friday. I am hesitant to post this, but feel that if I am doing a log on my life, this should be shared. We are both a bit shell-shocked right now and I am glad my brother, wife and kids ares in town to support us and I am very thankful that Chuck, Derek, Mike and the Scivation staff have been very supportive and there for me.
I cannot say enough how thankful I am that Katie won't need surgery. Like I told her, all I need in life is her and Kambria. Sure, another child would be awesome, but I have been blessed with a perfect family right now.
Good comes out of everything in life. I realize now more than ever how much I love Katie and Kambria, and I have never been as scared as I was today. It takes adversity sometimes to make you realize how much you really love someone.
3clipseGT
On my grind
I will definately keep you guys in my prayers! I cant imagine the feelings that you guys have right now but you know that we all here, and im sure i speak for just about everyone at AM, are here for ya man and hope everything turns out ok!
I believe ur adversity comment is the utmost truth as i have gone through this as well and that was very well said my man! :squat:
About the log, i have been following just havnt posted, but your huge bro and getting leaaann!! Ur gonna look crazy sick on stage bro! I remember i leaned out using the cut diet and was just amazed at how lean i was and how it was very easy for me to fight the hunger pangs! If i can find my book that i have i beleive i shall bust the diet back out and add it to the log im doing right now!! Congrats on ur success so far bro and ill be watching!
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Thank you all for the kind words. Life must go on....
Today I went to the gym before anyone woke up and did 40 minutes of LI cardio to loosen up the hamstring and trained some abs, arms, lower back and calves. It felt awesome and I was supersetting everything.
My diet has been 100%.
This morning when I got back, we miscarried the baby. It is good that if it was going to happen, it happened this fast so that we can move on and put it past us and thank God it wasn't developed yet. Katie will not need to have surgery to remove it and she will recover fully within weeks. She resumes normal activity today.
Once again, I appreciate everything and now I am even more focused, driven and dedicated to being the best person I can be in business, my personal life, and as a bodybuilder.
Today I went to the gym before anyone woke up and did 40 minutes of LI cardio to loosen up the hamstring and trained some abs, arms, lower back and calves. It felt awesome and I was supersetting everything.
My diet has been 100%.
This morning when I got back, we miscarried the baby. It is good that if it was going to happen, it happened this fast so that we can move on and put it past us and thank God it wasn't developed yet. Katie will not need to have surgery to remove it and she will recover fully within weeks. She resumes normal activity today.
Once again, I appreciate everything and now I am even more focused, driven and dedicated to being the best person I can be in business, my personal life, and as a bodybuilder.
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Thanks man. It is definitely not fun, I'll tell ya' that. But it could have been MUCH worse. I am thankful it wasn't.
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Pic updates
Today I did legs on my recovering hamstring and it is healing very well. Tonight is the biggest cardio night of the week--MOWING THE LAWN!
Without further ado, here is me at 189:
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Today I did legs on my recovering hamstring and it is healing very well. Tonight is the biggest cardio night of the week--MOWING THE LAWN!
Without further ado, here is me at 189:
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BillFinkbiner
Member
Marc, You are looking great. But what is most impressive is the way you shine in the face of adversity.
That being said, let's go at it striation for striation Down in North Cackalacka.
That being said, let's go at it striation for striation Down in North Cackalacka.
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Gettin' mah swole on...
Yesterday was upper body day and with all of the stuff I have been through this week, I needed the release. I POUNDED supersets of Bench and Rows then did lat pull downs and flys up to 90 pounds with STRICT form. I then did machine shoulder press, smith machine behind the back traps, and some heavy 135lb barbell curls. I then finished with DIPS to failure. I warmed up with a little 8-week-out trick I learned from Quincy Taylor. Since I am lean and somewhat depleted, I warm up with calves, lower back extensions and abs for 4 sets of each. This gets the blood flowing and takes about 20 minutes to complete, and also works my girlish calves very nicely.
It is rough here, as Katie and I are going through a very emotional time. But how can anyone be sad when they have this to love everyday?
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Yesterday was upper body day and with all of the stuff I have been through this week, I needed the release. I POUNDED supersets of Bench and Rows then did lat pull downs and flys up to 90 pounds with STRICT form. I then did machine shoulder press, smith machine behind the back traps, and some heavy 135lb barbell curls. I then finished with DIPS to failure. I warmed up with a little 8-week-out trick I learned from Quincy Taylor. Since I am lean and somewhat depleted, I warm up with calves, lower back extensions and abs for 4 sets of each. This gets the blood flowing and takes about 20 minutes to complete, and also works my girlish calves very nicely.
It is rough here, as Katie and I are going through a very emotional time. But how can anyone be sad when they have this to love everyday?
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And I still got love for the street, it's the M-A-R-C...
YEAH BUDDY! As of yesterday, I am back from my hamstring strain. Well, not 100%, but I did some light sprints last night, which more more like jogs. I did 15 total and warmed up with some light jogging. I then posed a little and was freaking DICED!
The carb meal was last night and I dropped a 1/2 pound to 187.5. I spoke to Chuck about this yesterday and the weight loss after the bolus of carbs and fat can mean one thing and one thing only....I am in the FREAKING zone! My body is depleted and craving carbs. I then eat the meal, and it takes a long time, almost an hour, because my stomach has shrunk and I cannot fit all of them there carbs up in mah belly! But once I get it in, 20 minutes later the veins start going nuts and I start sweating like Heidi Fleiss in a Catholic Church. My meals have also switched to being less heavy on the chicken and relying on tilapia, egg whites and steak for my protein. I have also made sure that three out of my six meals utilize Avocado as the fat source because it is the healthiest fat on earth IMO and it also has beneficial effects for thyroid function.
Today I hit legs and just tore it up. I did Smith Squats, Leg Curl, Leg Press, Lunges, Leg Extension/Leg Curls Superset to kill it and a LOT of abs, calves and lower back.
I will be slamming some LI Cardio later and if I feel like it, some sprints. I might also get some posing in.
Nine weeks until the video shoot, time to get serious!
YEAH BUDDY! As of yesterday, I am back from my hamstring strain. Well, not 100%, but I did some light sprints last night, which more more like jogs. I did 15 total and warmed up with some light jogging. I then posed a little and was freaking DICED!
The carb meal was last night and I dropped a 1/2 pound to 187.5. I spoke to Chuck about this yesterday and the weight loss after the bolus of carbs and fat can mean one thing and one thing only....I am in the FREAKING zone! My body is depleted and craving carbs. I then eat the meal, and it takes a long time, almost an hour, because my stomach has shrunk and I cannot fit all of them there carbs up in mah belly! But once I get it in, 20 minutes later the veins start going nuts and I start sweating like Heidi Fleiss in a Catholic Church. My meals have also switched to being less heavy on the chicken and relying on tilapia, egg whites and steak for my protein. I have also made sure that three out of my six meals utilize Avocado as the fat source because it is the healthiest fat on earth IMO and it also has beneficial effects for thyroid function.
Today I hit legs and just tore it up. I did Smith Squats, Leg Curl, Leg Press, Lunges, Leg Extension/Leg Curls Superset to kill it and a LOT of abs, calves and lower back.
I will be slamming some LI Cardio later and if I feel like it, some sprints. I might also get some posing in.
Nine weeks until the video shoot, time to get serious!
bLacKjAck.
Lift Heavy
Nice Marc...progress has been very fun for me to watch man. To tell you the truth progress looks good for someone who is on gear...that much better knowing your doin this all natty.
Keep it up man!
Keep it up man!
Scivation
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That is one hell of a compliment! I HOPE everyone thinks I'm juicing. That just means I'm making progress!