Scivation’s BodyBlog

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!

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!

 

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!

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!

2-19-08

 

 

Training

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

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/2-19-08003.jpg[/IMG]

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:

 

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/2-19-08001.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/2-19-08002.jpg[/IMG]

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!

 

2-16-08

 

 

Training

LEGS

Squat

135 x 15

225 x 10

315 x 6 for 3 sets

225 x 10

Leg Press

4 plates (each side) x 15

6 plates x 15

8 plates x 12

10 plates x 6

8 plates x 10

6 plates x 12

4 plates x 12

2 plates x 15

V Squat

135 x 15

225 x 15

315 x 10

Stiff Leg Deadlift

135 x 15

225 x 10

315 x 10

Leg Curls

7 sets up to the whole stack for 4 reps

Tip Toe Squats

135 x 15

185 x 10

Seated Leg Curl

4 sets

Cardio

10 minutes PreWO.

 

The Xtend Megadose Experiment

 

WITH GRAPE XTEND. YEAH BUDDY!

 

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

During Training: ~8 scoops

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

 

 

Reflections

 

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

 

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

 

Meal 1                     2 scoops Scivation Whey                    
                 

                              42g protein

 

 

Meal 2                    2 oz Chicken

                      
          6 Whole eggs                                                                                                                                        

56g protein, 30g fat

 

 

Meal 3                     2.25 scoops Scivation Whey

                      
          64g Peanut Butter                                 

                              56g protein, 30g fat                      
         

 

 

Meal 4                     8 oz Lean Meat (Fish, Chicken, Beef)                         
                          

2tbsp Olive/Flax/Enova/Mac Oil                    Â
 Â Â Â Â Â 
56g protein, 30g fat                      
                                                                       

 

 

Meal 5                     2.25 scoops Scivation Whey

                      
          64g Peanut Butter                                 

                              56g protein, 30g fat               

 

Meal 6                     8 oz Lean Meat (Fish, Chicken, Beef)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â  

2tbsp Olive/Flax/Enova/Mac Oil                    Â
 Â Â Â Â Â 
56g protein, 30g fat             

 

 

Meal 7                     2.25 scoops Scivation Whey

                      
          64g Peanut Butter                                 

56g protein, 30g fat             

 

 

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

 

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

 

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

 

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

 

Let’s get shredded!

 

2-15-08

 

 

Training

My weak little ARMS!

CGBP

135 x 15

225 x 12

275 x 8

315 x 5

225 x 12

Barbell Curls

45 x 15

75 x 12

95 x 10

115 x 8

135 x 8

Skullcrushers

4 sets

Incline Hammer Curls

40 x 15

50 x 12

60 x 10

70 x 6

Dips

BW x 15

45lbs x 10 for 3 sets

Machine Preacher

3 sets

Pressdowns

5 sets progressively heavier

Rope Hammer Curls

5 sets

Forearms

2 sets of 15

Donkey Calf

4 sets

Cardio

10 minutes PreWO.

 

The Xtend Megadose Experiment

 

WITH GRAPE XTEND. YEAH BUDDY!

 

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

During Training: ~8 scoops

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

 

 

Reflections

 

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

 

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

 

2-14-08

 

 

Training

I like big back and I cannot lie

Rev Grip Rows

135 x 15

225 x 12

275 x 6

315 x 5

225 x 6

Incline Smith Bench Press

135 x 15

225 x 15

275 x 10

315 x 8

Lat Pull Down

3 sets

Flat Bench Machine

4 sets

Hammer Low Rows

1 plate x 15

2 plates x 15

3 plates x 8

4 plates x 5

Rev. Grip Pulldowns

3 sets

Low Rows

3 sets

Rev Grip Low Rows

2 sets

CG Low Rows

2 sets

Cable Pullovers

2 sets of 15

Cardio

10 minutes PreWO.

 

The Xtend Megadose Experiment

 

WITH GRAPE XTEND. YEAH BUDDY!

 

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

During Training: ~8 scoops

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

 

 

Reflections

 

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

 

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

2-13-08

 

 

Training

DELTS AND TRIZZZAPS!

Smith Shoulder Press

135 x 15

225 x 12

275 x 6

225 x 8

225 x 6

225 x 6

225 x 5

225 x 5

225 x 4

Lateral Raise

30 x 15

35 x 10

40 x 6

Shrugs

135 x 15

225 x 10

315 x 8

405 x 6

Rear Delt Machine

15 reps

10 reps

8 reps

5 reps

Rear Delt Row

3 sets

Front Cable Raise with Rope

3 sets

Upright Cable Row with Rope

3 sets

Cable Side Lateral

3 sets

Dumbbell Shrugs

100 x 15

130 x 8

130 x 8

Hanging Leg Raise

4 sets of 10

Cardio

10 minutes PreWO.

 

The Xtend Megadose Experiment

 

WITH GRAPE XTEND. YEAH BUDDY!

 

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

During Training: ~8 scoops

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

 

 

Reflections

 

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

 

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

 

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