Scivation’s BodyBlog

6-29-08

 

I squeezed the hell out of my back and it was awesome! This was a great workout! I am on the road to shred and nothing will stop me, even 2 crazy kids and Scivation!

 

 

 

Back—All sets of 10

 

 

Lat Pull Downs

5 sets

 

Rev Grip Lat Pull Downs

3 sets

 

Rows

5 sets

 

Hammer Rows

4 sets

 

DB Rows

3 sets

 

Rhomboid Squeeze

3 sets

 

Low Rows WIDE Grip

3 sets

 

Hyperextension and hanging leg raise superset

3 sets

 

 

 

Cardio: 30 minutes PreWO with Xtend During. 3.2 speed, 0 incline. Then I did a ton of stuff all day.

 

 

The Xtend Megadose Experiment

 

WITH teh APPLE Xtend YEAH BUDDY!

 

During the day: ~30 scoops in two TOTAL gallons of water

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Multi

Sesamin

Dialene 4

Yohimbine HCl

SCIVATION WHEY!

KNOCKOUT!

 

Diet

 

LOW LOW LOW

 

NOTE! I have substituted Scivation Whey and Peanut Butter for 2-4 meals per day.

 

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

 

 

Meal 2                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 5g fat

 

Meal 4                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 5g fat

 

 

Meal 6                  

4 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

28g protein, 5g carbohydrates, 10g fat

 

 

 

 

Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals

Total Calories – 1462 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1985 Calories

 

 

Every 24^th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

               

            1.         1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates

 

2.         ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat

 

            3.         10 oz sweet potato = 75g carbohydrates

                      
  2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat

                      
  

 

130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals

 

 

 

Latest Pics from 6-29-08 at 206lbs:

 

http://forum.bodybuilding.com/showpost.php?p=185437961&postcount=414

 

http://forum.bodybuilding.com/showpost.php?p=185438451&postcount=415

 

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

6-28-08

I trained arms with Katie and we murdered it! We perfected her form and got it done. I think that this is what we did. I am getting straight SHREDDED!!!

ARMS—All sets of 10

Tricep Pressdowns

8 sets

Barbell Curls

6 sets

Skullcrushers

5 sets

Incline DB Curl

5 sets

Machine Dips

5 sets

Life Fitness Curl

5 sets

Kickbacks

3 sets

Rope Hammer Curls

3 sets

Hanging Leg Raise

3 sets

Cardio: 60 minutes AM and 2.5 hours lawn mowing with Xtend During. 3.2 speed, 0 incline.

The Xtend Megadose Experiment

WITH teh APPLE Xtend YEAH BUDDY!

During the day: ~30 scoops in two TOTAL gallons of water

Supplements

Xtend Megadose

Refreshing Berry Vasocharge

Multi

Sesamin

Dialene 4

Yohimbine HCl

SCIVATION WHEY!

KNOCKOUT!

Diet

LOW LOW LOW

NOTE! I have substituted Scivation Whey and Peanut Butter for 2-4 meals per day.

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

Meal 2                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus   

35g protein, 5g carbohydrates, 10g fat

Meal 3                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus     

35g protein, 5g carbohydrates, 5g fat

Meal 4                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus   

35g protein, 5g carbohydrates, 10g fat                     

Meal 5                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus   

35g protein, 5g carbohydrates, 5g fat

Meal 6                  

4 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus   

28g protein, 5g carbohydrates, 10g fat

Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals

Total Calories – 1462 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1985 Calories

Every 24^th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

              

            1.         1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates

2.         ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                        1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat

            3.         10 oz sweet potato = 75g carbohydrates

                        2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat

                        

130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals

Latest Pics from 6-27-08 at 206lbs:

http://forum.bodybuilding.com/showpost.php?p=184437231&postcount=323

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

__________________

6-26-08

 

I woke up today and looking like I was on a ton of drugs…the good drugs. Ab veins, arm veins, leg veins….even a big vein across my Yiddish nose! MAN, it is happening! The flight bloat is going away and I am starting to show my hard work. Cardio 2x per day is doing AMAZING things and my diet is always on point!

 

Today, legs were amazing and I did a lot! I thought I would die with 135lbs for 2 sets of 34 on walking lunges, but I made it! My legs are looking on point. 6 weeks to the sickest shit ever!

 

 

LEGS!!!!!!!!!!!! YEAH BUDDY!!!!!!!!!!! all sets of 10

 

 

Squats

7 total sets

 

Stiff Leg Dead

5 sets

 

V-Squat

3 sets

 

Donkey Calf

5 sets

 

Leg Curl

3 sets

 

Walking Lunges

2 sets of 34 reps

 

Leg Extension

3 sets

 

 

 

Cardio: 45 minutes PreWO and 60 minutes afternoon with Xtend During. 3.2 speed, 0 incline.

 

 

The Xtend Megadose Experiment

 

WITH teh APPLE Xtend YEAH BUDDY!

 

During the day: ~30 scoops in two TOTAL gallons of water

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Multi

Sesamin

Dialene 4

Yohimbine HCl

SCIVATION WHEY!

KNOCKOUT!

 

Diet

 

LOW LOW LOW

 

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

 

 

Meal 2                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 5g fat

 

Meal 4                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 5g fat

 

 

Meal 6                  

4 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

28g protein, 5g carbohydrates, 10g fat

 

 

 

 

Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals

Total Calories – 1462 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1985 Calories

 

 

Every 24^th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

               

            1.         1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates

 

2.         ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat

 

            3.         10 oz sweet potato = 75g carbohydrates

                      
  2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat

                      
  

 

130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals

 

 

 

Latest Pics from 6-25-08:

 

http://forum.bodybuilding.com/showpost.php?p=183522291&postcount=269

 

http://forum.bodybuilding.com/showpost.php?p=183522861&postcount=270

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

6-19-08

 

Cardio and abs today. I did it, got home, and am ready to TEAR IT UP with Lando in Cape Cod tomorrow and Saturday!

 

 

 

Here is my training split now:

 

Monday: Back, Trap, Bicep, Forearms

Tuesday: Chest, Shoulder, Tricep

Wednesday: OFF

Thursday: Legs

Friday: Back, Trap, Bicep, Forearms

Saturday: OFF

Sunday: OFF

Monday: Start with Chest, Shoulder, Tricep with Wednesday, Saturday and Sunday being OFF.

 

 

Hanging Leg Raises

5 sets of 15

 

Decline Sit Ups

4 sets of 10

 

Hyperextensions

3 sets of 10

 

 

 

Cardio: 30 minutes PreWO and 45 minutes PWO with Xtend During. 3.2 speed, 0 incline.

 

 

The Xtend Megadose Experiment

 

WITH teh LEMON Xtend YEAH BUDDY!

 

During the day: ~30 scoops in two TOTAL gallons of water

 

 

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

SCIVATION WHEY!

KNOCKOUT!

 

Diet

 

LOW LOW LOW

 

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

 

 

Meal 2                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 5g fat

 

Meal 4                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 5g fat

 

 

Meal 6                  

4 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

28g protein, 5g carbohydrates, 10g fat

 

 

 

 

Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals

Total Calories – 1462 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1985 Calories

 

 

Every 24^th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

               

            1.         1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates

 

2.         ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat

 

            3.         10 oz sweet potato = 75g carbohydrates

                      
  2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat

                      
  

 

130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals

 

 

 

Latest Pics from 6-18-08:

 

http://forum.bodybuilding.com/showpost.php?p=180901251&postcount=177

 

http://forum.bodybuilding.com/showpost.php?p=180901571&postcount=178

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

6-18-08

 

Amazing improvements everyday. I hit back today and had EXTREME tension on every single rep. It was amazing and my vascularity and conditioning is getting downright disgusting.

 

I’m about to have this show on smash. I’m the biggest boss that they’ve seen thus far. YEAH BUDDY!

 

Again, please recall that I am NOT keeping a log or even caring about weight. It is all about the SQUEEZE and the tension and that my joints cannot take constant abuse. I am getting phenomenal results thus far with these hard contractions and I do NOT want an injury!

 

Cardio is at 70 minutes total and it is almost like I can feel the fat melting during cardio. This weekend, Lando and I will tear up some stuff and have the whole Cape on Smash. I got 125 on the dash. Hide the bitches.

 

Carb meal tonight. Time to get my fullness on.

 

 

 

Here is my training split now:

 

Monday: Back, Trap, Bicep, Forearms

Tuesday: Chest, Shoulder, Tricep

Wednesday: OFF

Thursday: Legs

Friday: Back, Trap, Bicep, Forearms

Saturday: OFF

Sunday: OFF

Monday: Start with Chest, Shoulder, Tricep with Wednesday, Saturday and Sunday being OFF.

 

 

Lat Pull Downs

5 sets

 

Rev. Grip Lat Pull Downs

3 sets

 

Rows

4 sets

 

Rev. Grip Rows

3 sets

 

T Bar Rows

5 sets

 

Hammer Low Rows

4 sets

 

Cable Low Rows

2 sets

 

Barbell Shrugs

5 sets

 

Curls

4 sets

 

Life Fitness Curls

3 sets

 

 

 

Cardio: 10 minutes PreWO and 60 minutes PWO with Xtend During. 3.2 speed, 0 incline.

 

 

The Xtend Megadose Experiment

 

WITH teh LEMON Xtend YEAH BUDDY!

 

During the day: ~30 scoops in two TOTAL gallons of water

 

 

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

SCIVATION WHEY!

KNOCKOUT!

 

Diet

 

LOW LOW LOW

 

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

 

 

Meal 2Â