Scivation’s BodyBlog

9-29-07

Weight: NO scale, but SHREDDED!

Diet

Meal 1

Egg Whites

1 whole egg

Meal 2

9 egg whites

4oz Chicken

Salad Greens

Meal 3

5oz Tilapia

4oz Asparagus

Meal 4

5oz Tilapia

4oz Asparagus

Meal 5

SUSHI AND DESSERT AT RIO—YEAH BUDDY!

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Training

Shoulders!

Smith Shoulder Press

135×15

185×15

225×8

135×15

135×15

Behind Back Smith Shrugs

225×15

315×8

315×8

225×15

Lateral Raise

35×8

35×8

25×15

Front Raise

15×15 for 2 sets

DB Shrugs

100×15 for 2 sets

Rear Delt Machine

2 sets 8 reps

2 sets 15 reps

Seated Lateral Raise

1 sets 15

Machine Shrugs

2 sets 15

Donkey calves

3 sets 25

Hanging Leg Raise

3 sets to failure

Cardio

PreWO 30 minutes

Liquid Intake

Enough

Feelings

We trained with xquick from the message board and KILLED it. He is a shredded FREAK and a nice guy. We then took him to breakfast and we TORE UP some egg whites. He is a grad student and a truly awesome guy. A new friend for sure.

It was an honor to train with you xquick, and I look forward to hooking up and hitting Gold’s Venice with you when I am in CA. the week of December 10.

Until then, diet smart, train hard, and yell YEAH BUDDY whenever you get excited.

YEAH BUDDY!

Updated MASS diet starts tomorrow. I will post its details as soon as I have time!

Beast, Scivation and ChuckRD REPRESENT!

http://webcast.bodybuilding.com/fits…rklobliner.wmv
http://webcast.bodybuilding.com/fits…/scivation.wmv

We LOVE the camera! And Chuck can ROCK the pink shirts. YEAH BUDDY!

9-28-07

Weight: NO scale, but SHREDDED!

Diet

Meal 1

Egg Whites

1 whole egg

Meal 2

9 egg whites

4oz Chicken

Salad Greens

Meal 3

5oz Tuna Sashimi

4oz Asparagus

Meal 4

5oz Tilapia

4oz Asparagus

Meal 5

5oz Tilapia

4oz Asparagus

Meal 6

5oz Filet Mignon

Broccoli

Salad Greens

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Training

Legs

Leg Extension

2 sets

Squat

135×15 2 sets

Leg Press OUCH set with 3 plates each side. Do prescribed reps, rest 5 seconds at top, do next set of reps. 1 set, NO rest

15, 12, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pendulum Squat

3 sets 15

Leg Press – like machine

2 sets 15

Leg Curls

2 sets 15

Hack Squats

2 sets 15

Seated Leg curls

2 sets 15

Lunges

2 sets 6 reps each leg

Seated calves

3 sets 25

Cardio

PreWO 30 minutes

PWO 20 minutes

Liquid Intake

Enough

Feelings

We trained so hard that Derek almost fell asleep at breakfast and then we stood all day at the expo!

Time to get to work! Full recap tomorrow or Monday.

9-27-07

Weight: 163lbs – CONTEST WEIGHT!

Diet

Meal 1

5oz Tuna Sashimi

4oz Asparagus

6 almonds

Meal 2

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 3 (eat out)

10 egg whites cooked in non-fat spray

Salad Veggies

1 whole egg overeasy

Meal 4 (eat out)

9 egg whites cooked in non-fat spray

~4oz boiled chicken

Salad Veggies

1 whole egg overeasy

Meal 5

4oz Tuna Sashimi

1 whole DHA Egg

125g Spinach

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Training

CHEST and Calves

Flat Barbell Bench

135×15

185×15 2 sets

Incline Smith

185×15 2 sets

Incline Barbell

135×15 SLOW 2 sets

DB Flys

40×15 2 sets

DB Incline Bench

45×15

Decline Hammer Press

1 plate x 15 SLOW

Machine Flys

2 sets 15

Cable Crossovers

2 sets 15

Donkey Calves

150×25 3 sets

Cardio

PWO 45 minutes

Liquid Intake

A lot of Diet Coke!

Feelings

Derek and I trained HARD! Today is legs and the Olympia Expo. We are rocking it!

NASTY!

[URL=http://img217.imageshack.us/my.php?image=vegas023gj3.jpg][IMG]http://img217.imageshack.us/img217/7693/vegas023gj3.th.jpg[/IMG][/URL]
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We did some chest at Gold’s in Vegas and it was unreal! Check out the pump!

[URL=http://img292.imageshack.us/my.php?image=vegas016ro4.jpg][IMG]http://img292.imageshack.us/img292/4469/vegas016ro4.th.jpg[/IMG][/URL]
[URL=http://img217.imageshack.us/my.php?image=vegas009qy5.jpg][IMG]http://img217.imageshack.us/img217/8720/vegas009qy5.th.jpg[/IMG][/URL]
[URL=http://img217.imageshack.us/my.php?image=vegas004xp5.jpg][IMG]http://img217.imageshack.us/img217/7368/vegas004xp5.th.jpg[/IMG][/URL]
[URL=http://img217.imageshack.us/my.php?image=vegas002di7.jpg][IMG]http://img217.imageshack.us/img217/6367/vegas002di7.th.jpg[/IMG][/URL]

9-26-07

Weight: 165lbs – SHREDDED AGAIN!

Diet

Meal 1

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 2

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 3

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 4

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 5

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 6

4oz Tuna Sashimi

1 whole DHA Egg

125g Spinach

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Elastamine

Training

BACK!, Abs, Calves

Deadlifts

135×15

225×8

225×15 x 2 sets

T-Bar Rows

2 plates x 15

Low Rows

120×15

Lat Pull Downs

120×15

High Pulley Rows

55×15

Pullovers

40×15

Leg Press Calves

150×25 3 sets

Decline Sit Ups

15 reps 3 sets

Cardio

PreWO 45 minutes

Liquid Intake

2 total gallons water (including Xtend)

3 cups coffee

1 can Diet Rite ZERO White Grape

Feelings

Boy did we KILL back. I have to sit on a plane for 8 hours tomorrow and man I’m going to be in pain! Starting tomorrow, Derek and I will be training at Gold’s in Vegas. YEAH BUDDY!

9-25-07

Weight: 167lbs (still holding some water). I was 165 this morning (9-26), so back to normal!

Diet

Meal 1

4oz Tilapia

1 whole DHA Egg

4oz Asparagus

Meal 2

5oz Tilapia

2tsp Peanut Butter

4oz Asparagus

Meal 3

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 4

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 5

5oz Tilapia

1tsp Enova Oil

4oz Asparagus

Meal 6

4oz Tilapia

1 whole DHA Egg

4oz Asparagus

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Elastamine

Training

Cardio, Abs, Calves

Decline Situps

15 reps 5 sets

Donkey Calfs

2 plates x 25

Plate and a quarter x 25

Leg Raises

25 reps 3 sets

1 leg BW calf raise

10 reps 3 sets

Seated Calf

25 reps 3 sets

Weighted abs

20lbsx15 3 sets

Cardio

PreWO 60 minutes

Liquid Intake

2 total gallons water (including Xtend)

3 cups coffee

1 can Diet Pepsi Cherry Vanilla JAZZ

Feelings

ANXIOUS to train back with Lin. I will warm up with cardio and then kill it! I am ready for the Olympia and Katie and I heard our 13 week old baby’s heartbeat yesterday for the first time—EXCITING!

If life was any better, I’d kick my own ass.

9-24-07

Diet

Meal 1

4oz Tilapia

1 whole DHA Egg

4oz Asparagus

Meal 2

5oz Tilapia

1tsp FLAX OIL

4oz Asparagus

Meal 3

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 4

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 5

3oz Tilapia

2oz Salmon

4oz Asparagus

Meal 6

4oz Tilapia

1 whole DHA Egg

4oz Asparagus

Supplements

Cissus

Multi

12 scoops Xtend During WO

2 scoops vasocharge PreWO

Dialene 4

Pro Liver

Pure ALA

Training

Arms

EZ Bar Curls

40×15

50×15

60×15

70×15

80×15

Preacher Curls

Wide Grip

55×15

55×15

Close Grip

55×15

55×15

Skull Krushers

60×15

70×15

70×15

Machine Dips

180×15

200×15 2 sets

Rev Grip Pressdowns

3 sets, forgot weight

Pressdowns

2 sets of 15

Rope Hammer Curls

55×15 2 sets

Seated Calves

150×25 2 sets

Leg Raises

3 sets 15

Cardio

PreWO 45 minutes

Liquid Intake

2.5 total gallons water (including Xtend)

2 cups coffee

1 can Diet Rite

Feelings

Full, hard and vascular! I feel like a new man with no stress and the Olympia is this week! Time to make it happen! I will not be cheating on this diet often at all. I am FOCUSED more than ever!

Marc Lobliner’s Road to Success Installment 24
The End of The Road

It is always good to have nutritional gurus as friends. Derek Charlebois and Chuck Rudolph, after seeing me do two shows in back to back weeks and expressing interest in dropping six more pounds and competing as a lightweight, intervened and told me to start my one year Cut Diet Lean Mass ([url]www.cutdietleanmass[/url]) bulk. I need to add back size. Here is what Derek had to say about it:

Chuck and I have been talking and we both feel that Marc would be better off not doing the Clash so that he can start adding size for next year. We look at it this way, Marc needs to gain muscle to be competitive in the Middleweight division. He was planned on dropping down to 154 and entering the lightweight division at his next competition. When you look at the big picture and Marc’s long term goals this would be counterproductive. Add this to the fact that Marc’s wife is pregnant and he will be traveling a lot it is time to get off the competition diet. Though Marc tried to fight us on this (and then I choke slammed him again) after Chuck and I explained our reasoning for our decision he agreed that stopping his contest prep now and start focusing on adding mass is the best thing to do.

Time to add some mass baby!

[img]http://i156.photobucket.com/albums/t15/derekcharlebois/ChokeSlam.jpg[/img]

I fought it, but they are right. Now my main goal is to get my calories up. Here is my plan of attack:

–Keep Cardio at 45 mins PreWO.

–Gradual caloric increases.

–Most initial increases will be daily intake and not not carb load.

–Once we hit caloric start point from beginning of Cut Diet 27 weeks ago (~2,200 NON carb days, ~2,900 CARB days) then we will increase the Carb loads.

–Carb Loads begin once we get back to calories when we started prep 27 weeks ago.

–Cheat meals are allowed. For example, if i eat pancakes, the carb meal moves to 3 days after that.

–Caloric increases determined by Chuck and Derek.

I will be following the Cut Diet Lean Mass program ([url]www.cutdietleanmass.com)[/url].

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/SHOW014.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/_MG_1124.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/_MG_1154.jpg[/IMG]

Marc on stage!

Training

This is my new split with Lin so we can make sure we get in all training together, especially back (my weak area), chest (his weak area) and legs (we need to yell at eachother on leg day!). Lin is not at the gym Monday and Tuesday, so here is our daily recap.

Monday: Cardio, Abs, Calves
Tuesday: Cardio, Abs, Calves
Wednesday: BACK
Thursday: CHEST
Friday: LEGS
Saturday: SHOULDERS
Sunday: ARMS

If anyone can show me how to add back mass, it is big Linny Mac.

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/wedABVEIN.jpg[/IMG]

Lobliner’s abs last week

Coming Up

Derek and I will be filming Part Two of the Tri Phase Training Video with Bodybuilding.com on October 22. Stay tuned for Part One’s Release shortly!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/xtendadjpg.jpg[/IMG]

New Xtend ad with Derek, Lori George and Marc!

GROWTH!

Time to grab my Xtend and trusty shaker and get my LEAN MASS on!