Scivation’s BodyBlog

Yesterday I hit some legs compete with deadlifts, squats, leg curls, walking lunges and also hit up 45 mins of cardio PW. The biggest thing was even after my hamstring issue, getting 405 for 4 reps on deadlift.

Today I hit back and arms with my wife. Nothing too special to report, but we hit it hard. We finished off with 30 mins PW cardio.

I am sitting at 187 and looking decently tight. I spilled over a bit last carb meal and am still recovering from that but after tonights carb meal, I have no doubt I will be losing fat uncontrollably.

4 weeks to go and I plan on being 5% bodyfat by August 1. YEAH BUDDY!

New Pics!

Today I slammed some chest, shoulders and triceps and tonight is my carb meal. I am posting pics, so I won’t waste your time with my ramblings, I will let the pics speak for themselves.

I am at 186.5 pounds and my bodyfat was scientifically calculated at around 6.5% by a new, advanced technique known as "Derek’s eye." Per Derek, I will need to focus on triceps and rear delts.

Here we go!

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I am going to redirect this thread because I have lost focus on my original, MAIN goal. The goal is to reach 5% bodyfat by August and HOLD there for 1.5 years. At this level of bodyfat, I can literally pick a show two weeks away and compete and be conditioned. I feel that with my stringent, proven diet and supplement strategies that I can maintain this insanely low level of bodyfat and still maintain good joint health, energy, libido and still enjoy a good piece of pie every now and then. But of course, it is all about the MOJO!

"But Marc, how will you gain size at 5% bodyfat?" Frankly, I am happy with my size now and just gaining quality LBM. But I think that I can add LBM, albeit slowly, even staying at or under 5%. If not, we will find out!

Today, I weighed in at 187 pounds. I did 16 sprints last night (or jogs with my wimpy hamstring) after walking my dogs with Katie and Kambria and today I blasted back and arms. I also did a lot of abs, calves and lower back. I am up to 4 sets of 15 reps before every workout holding a 45 lb plate across my chest on lower back hyperextensions. My diet has been flawless and I have been adding in a lot of egg whites, tilapia and steak instead of chicken. My fat is now 2/3 from avocado. It has shocked my body into a nice fat loss zone. I assure you that there will be undeniable improvements in my next set of pics.

I will probably weigh in at 177 or so for the video shoot. I am now a little over one month away from my 5% by August deadline. Keep checking this blog and make sure that your subscription is valid, this is going to be one hell of a ride!

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.

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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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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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.

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.

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!

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!