Scivation’s BodyBlog

3-31-08

Weight: 221

Training

LEGS fo da womens who like big bootys

236 days until Nationals, bitches. Legs on tap, and it was time to make them tap out. I went in and hit it like Ron Jeremy on Cialis. It got ugly. My joints felt nice and my squats were deep and slow. My legs, by the end, were so veiny and pumped that I thought I would bust through the skin and bleed out. Hell, after my lunges, my large ass was cramping! This was one for the ages, and I even nutted up and did 35 minutes of cardio PWO like Chuck told me to. It is Cut Diet time and it is time to win the big pro card. It is time to take what is mine.  

Leg Extensions

3 sets of 15

Squats

135 x 15

185 x 15

225 x 12

275 x 10

315 x 6

365 x 6

315 x 6 for 3 sets

THE PUMP IS LIKE STUPID YO!

Leg Curls

4 sets to failure up to whole stack!

Leg Press

6 plates per side x 15

7 plates for 4 sets of 10

V squat

2 plates per side for 3 sets of 10 SLOW

Lunges

10 sets with 85lbs on my back across gym

Standing Calfs

4 sets of 10-15

Cardio

35 mins PWO at 3.2 speed and 0 incline

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

Diet

100% on point!

3-30-08

Weight: 222

Training

Shoulder, Triceps, Abs

This is 238 days from Nationals, bitches. I did Shoulders and triceps and NO chest due to my broke ass pec. BUT, I did get a PR in DB Shoulder Press with 120lbs for 6 reps. I felt as strong as a Spice Girl’s Kegel muscles. I trained with my boy Jason and we got it done Scivation style where the only talking was to make fun of other people in the gym. We talk so much trash we got halitosis.

Chuck dialed in my diet (attached) and the goal is to stay above 220lbs until 29 weeks out. We are at 30 minutes of LI cardio per day and training is 4-5 days per week. The Cut Diet is in effect, ya’ hurd?

Sleep isn’t going to happen with a newborn, so let’s see what my body is capable of. I have added blueberries to my Cut Diet in light of some new research that Chuck and the team has uncovered. The Cut Diet is a living, breathing document and will always have room to be even more effective! Time to go to Nationals and show them what shredded glutes and wide ass backs are all about. Time to represent. Pimpin’ ain’t easy, but it gotta be done.

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/baby002.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/baby001.jpg[/IMG]

DB Shoulder Press

30 x 15

40 x 15

50 x 15

60 x 15

70 x 15

80 x 15

90 x 12

100 x 10

110 x 8

120 x 6   PR YEAH BUDDY!!!

Lateral Raise

3 sets of 10 with 30lbs

Front Raise

3 sets of 10 with 25lbs

Rear Delt Machine

5 sets

Rear Delt Rows

4 sets

Behind the back cable raise

3 sets

Rope upright row

3 sets

DB Kickbacks

30lbs for 3 sets of 15

Machine Dips

5 sets

Pressdowns

5 sets

Decline Sit ups with 60lb DB

60lbs x 10 for 3 sets

Cardio

35 mins in evening

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

Diet

All that I missed was the veggie serving in meal 5 due to time constraints. Other than that, I was dialed in!

3-29-08

Weight: 224

Training

HIIT

Today I just did HIIT. Since my hamstring pull doing HIIT last year, I play these as safe as a Missionary in a brothel. Thus, I like to ensure proper warm up and I NEVER do them on grass or anywhere but a cardio machine to avoid over-exertion or hitting a weird spot and sustaining a season-ending injury. Thus, my concerns were:

Proper Warm Up

High intensity but not stupid-injury intensity

Adequate cool down to burn fat and attain sexyness.

Here is what I did:

Warm up: 25 minutes at 3.2 speed and 0 incline. This got my heart rate up a bit and since I am Cut Diet and near ketosis, this went straight to fat burning and the sexy process began.

Burn Baby Burn, Disco Inferno: 15 sprints. 30 second sprint at 9.0 speed and 0 incline and 1 minute rest at 3.2 speed and 0 incline.

Cooldown: Walk at 3.2 speed and 0 incline until you hit 60 minutes.

This felt great, I didn’t get bored, and it brought on WTF vascularity (Sporto style).

I also did this first thing in the AM. Catabolism? Hell no. We have Xtend. 8 scoops pre and during cardio.

Cardio

Above

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-28-08

Weight: 224

Training

Back, Traps and Biceps. These bodyparts suck for me, but will be my best parts in November!

Another early ass session and I torched it. All I could think of was Atlanta and showing off the hard work I have put in. Well, that is somewhat of a lie. I was also thinking about my cool ass kids! This little boy is amazing and just so damn cute. He has blue eyes and is just a cute kid.

Anyway, the back session was great and I am feeling it now! Here is what I remember of it. I also added in 6.5oz grapefruit to meals 1 and 6 and tomorrow is HIIT cardio day with a new technique I am trying out!

Rows

135 x 15

185 x 15

225 x 12

275 x 10

315 x 6

Lat Pull Downs

5 sets

T Bar Rows

4 sets up to 5 plates for 6

Rev Grip Pulldowns

4 sets

Hammer Low Rows

3 sets with 3 plates per side

Rev Grip low rows

3 sets

Shrugs

3 sets of 15 with 315

Curls

70lb for 4 sets of 10

Prone DB Curls

30lb for 3 sets of 10

Rope Hammer Curls

3 sets of 10

Forearm Killers

2 sets

Calf Raise

3 sets of 25

Cardio

OFF

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-25-08

Weight: 225 and leaner! What the hell is going on? CUT DIET!

Training

LEGS in prep for Nationals, BITCHES!

I was at the gym EARLY so that I could devote all of my free time to work and my daughter Kami. She is going through some adjustment with the new brother, but she is so damn cute!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Baby%20Two/IMG_2661.jpg[/IMG]

I slammed legs and am feeling great. I will probably be training 4 days a week with cardio on my off days. My split will be the same, but will have more days off. It will be:

Back, Traps, Biceps

Chest, Delts, Triceps

OFF

Legs

Back, Traps, Biceps

OFF

OFF

Chest, Delts, Triceps

Legs

OFF

Back, Traps, Biceps

Chest Delts, Triceps

You get the point…..

I am looking full and vascular and my sleep is at an all time low! But, my Cut Diet is TRUMP TIGHT. Here it be:

Meal 1                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm

                      
          1 tbsp oil or 2tbsp PB

1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus                 �
�                                                                                   

42g protein, 15g carbohydrates, 15g fat

Meal 2                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm

                      
          1 tbsp oil or 2 tbsp peanut butter

                      
          1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus                                                                     

                      
          42g protein, 15g carbohydrates, 15g fat

Meal 3                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus                 �
�                                 

2 tbsp peanut butter or 18 almonds                  �
�                                                                                            

42g protein, 15g carbohydrates, 15g fat

Meal 4                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)                      
                 

1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus                            
         

2 tbsp peanut butter or 18 almonds                  �
�                                                                            

                      
          42g protein, 15g carbohydrates, 15g fat                     

Meal 5                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm
1 tbsp oil or 18 almonds

                      
          1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus                                                                     

                      
          42g protein, 15g carbohydrates, 15g fat

Meal 6                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)

1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
3 oz avocado or 18 almonds

6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
42g protein, 15g carbohydrates, 15g fat

Meal 7                   6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)       

1.5 cup steamed Broccoli or green beans or 4 oz steamed asparagus
1 tbsp oil

42g protein, 15g carbohydrates, 15g fat

Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) – 105g = 420 Calories, Fat – 105g = 945 Calories

Total Calories – 2541 Calories NON-carbohydrate night

Every 21^st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order.

                1.             1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

2.             ¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates

                2 tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates

¾ tbsp honey = 15g carbohydrates

                      
          4-6 packets splenda for sweetening

                      
          18 almonds = 15g fat

                3.             8 oz sweet potato = 60g carbohydrates

                      
          2 tbsp peanut butter or almond butter = 15g fat

                      
          4-6 packets splenda for sweetening

150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals

Squats

135 x 15

185 x 15

225 x 12

275 x 12

315 x 10

365 x 8

405 x 6

225 x 20

Leg Curls

5 sets

1 leg leg press

4 sets

V Squats

4 sets up to 5 plates per side

Tip Toe squats

Up to 275 for 10

Lunges

10 sets with 30lb DBs

Calf Raise

5 sets

Weighted Decline Sit ups

55lb for 3 sets of 10

Hanging Leg Raise

3 sets of 10

Cardio

Chasing a 2 year old and being my wife’s bitch.

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-25-08

Weight: 222

Training

CHEST, Shoulders and Triceps

Thomas is here! I had to go in and get out some energy while the little man slept. Look at this guy!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/baby002.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/baby005.jpg[/IMG]

Jason and I killed some chest and I think I aggravated my tear a little bit, so I will be backing off of chest for 4 weeks. But this workout was killer!

DB Bench

55 x 15

60 x 15

70 x 15

80 x 15

90 x 15

100 x 12

110 x 10

120 x 8

130 x 6

140 x 4

Incline DB Press

80 x 10 for 4 sets

Flat Flys

50 x 15

60 x 15

70 x 12

80 x 10

90 x 8

100 x 6

110 x 5

DB Shoulder Press

75 x 12

90 x 10

100 x 8 for 2 sets

Lateral raises

30 x 10 for 3 sets

Rear Delts

5 sets with a lot of weight to failure

Lobliner DB Skullkrushers

30 x 15 for 3 sets

Pressdowns 2 sets

Cardio

30 minutes PWO

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-24-08

Weight: 219

Training

Deadlifts at the buttcrack of dawn!

Today is the day my wife goes in to be induced! We do in at 9pm, start the drugs, and hopefully by tomorrow morning, our baby boy is here! This meant that I had to get EVERYTHING done ASAP. I did all of my cardio and training at 5am this morning. This was a great session!

But the hater of the day award goes to the fat guy at the gym. In the locker room, I was putting my sweatshirt on getting ready to leave and he says, “You’re on steroids, aren’t you?” I then said, “What the hell did you just say?” I was shocked. He then went on to say even dumber things and I just went and washed my hands and got out. What a tool! Usually, this is the greatest compliment. But the way he accused me and didn’t ASK me and the way he went on AND the fact that there were ten other dudes listening to this in the locker room, it just made me want to kick him in the nuts. But regardless, I laughed the whole way home and my wife and her cousin who is in town for the baby thing laughed their asses off.

Also, I will start letting Chuck and Derek control EVERYTHING in two weeks. This is how I got dialed in last year, and this is how I will dial it in this year. It is VERY hard and almost impossible to objectively get yourself ready for a show. This is why I am just going to let them handle it.

Deadlifts

135 x 15

225 x 10

315 x 8

405 x 3 for 5 sets

Rows

225 for 3 sets of 8-10

One Arm Rows

75 x 8

100 x 8

130 x 6

150 x 4

Lat Pulldowns

4 sets

Shrugs

315 x 15 for 3 sets

Incline Curls

40 x 8

50 x 8

60 x 6

Cardio

30 minutes PreWO, 30 minutes PWO

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-22-08

Weight: 219

Training

LEGS with the Asian Disaster

245 Days Until Nationals, Bitches.

We fried our legs Scivation Style. Our backs were toasty from Thursday, so we didn’t go over 225 on squats, but we did a ton of volume and weight on everything else! I then did yardwork all day and mowed my lawn for damn near three hours. Thus, my legs are gone!

Here are some action shots:

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-22-08004.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-22-08003.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-22-08002.jpg[/IMG]

Here is the workout

Squat

2 sets of 135 for 15

185 x 15

2 sets of 225 x 15

Leg Press

A ton of sets of to 12 plates per side for 6

Hack Squat

ATM and up to 6 plates (no room left!) for 6

Standing Calves

Up to the entire Stack

Lunges

3 sets with 30lb DBs walking across gym

Leg Curls

Up to the entire Stack

Cardio

Yardwork! I probably burned 40,000 calories. LOL

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-21-08

Weight: 219

Training

Chest, Delts and Triceps with the Asian Disaster and Kevin G.

Oops, we killed it again. While my pec still feels some discomfort at the beginning, it is all good! Ron, Kevin and I kicked the hell out of those weights!

Only 246 days until Nationals. I am not wasting one minute of this precious time!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-21-08007.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-21-08017.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-21-08016.jpg[/IMG]

Here is the workout

Flat DB Bench

55 x 15

60 x 15

70 x 15

80 x 15

90 x 15

100 x 15

110 x 12

120 x 8

Hammer Incline

Up to 4 plates per side, yeah BITCHES!!

Dumbell Flys

50 x 15

60 x 15

70 x 12

80 x 10

90 x 8

100 x 5     YES!!!!

Shoulder Press Machine

Up to SIX PLATES per side! Put that in your pipe and smoke it!

Lateral Raises

30lbs for 3 sets of 15

Cable Skullkrushers

3 sets

Dip Machine for the entire stack

3 sets

Cardio

60 minutes AM with Stubborn Fat Stack!

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl

3-20-08

Weight: 218.6

Training

Back, Traps and Biceps

Today we get videos and pics. I hit my weakest areas, back and traps, and think I did a pretty good job at it!

As I will say everyday, 247 days until Nationals, a little over 35 weeks out! No one will out-condition me!

Highlights:
Rows up to 315lbs
Row/Deadlift Superset
1 arm rows
Kris Gethin-style lat pulldowns
Lat Pulldowns
Low Rows
Shrugs for 3 sets of 15 with 315lbs
Curls fo’ da’ hunnys
LinnyMac Forearm Killers

http://www.youtube.com/watch?v=3905ZHCtykc

http://www.youtube.com/watch?v=-Ew5e2oRvxA

And the pics of my formerly WEAK ASS BACK!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-20-08004.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-20-08003.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/3-20-08002.jpg[/IMG]

Cardio

60 minutes AM with Stubborn Fat Stack!

The Xtend Megadose Experiment

WITH teh 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

Yohimbine HCl