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#241
09-03-2010, 07:57 AM
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9-3-10
Day 12 of the EPIC PREP Weight: 174.6 on 9-3-10 Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 30c, 49p, 15f Meal 3 30c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 30c, 49p, 15f Totals: 210c, 245p, 75f = 2,495 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. NON WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 49p, 15f Meal 3 49p, 15f Meal 4 49p, 15f Meal 5 49p, 15f Totals: 60c, 245p, 75f = 1,895 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Adductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 Cup Oatmeal Banana Meal 2 Scivation Brownie made with 2 scoops Scivation Whey topped with 30g Almond Butter and Marshmallow Walden Farms Dip. 2 slices Ezekiel Bread Broccoli [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00216-20100902-1155.jpg[/IMG] Meal 3 Scivation Brownie made with 2 scoops Scivation Whey and .5 cups oats topped with 30g peanut Butter, a banana and chocolate Walden Farms Dip. [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00217-20100902-1509.jpg[/IMG] Meal 4 Scivation Brownie made with 2 scoops Whey, 99g Blueberries and 1 cup Oatmeal topped with Banana mixed with 30g Peanut Butter and Walden Farms Caramel. Broccoli  Meal 5 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. Broccoli .5 Cups Oatmeal TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Straight Arm ROPE CABLE Pulldown 3 X 6-10 50 x 10 57.5 x 10 65 x 10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 225 x 8 225 x 7 225 x 6 Wide Grip Lat Pulldown 3 X 6-10 120 x 10 140 x 7 140 x 7 Nautilus Pulldown 3 X 6-10 225 x 8 for 3 sets BB Shrug 3 X 6-10 245 x 10 for 3 sets Nautilus Machine Shrug 3 X 6-10 225 x 10 for 3 sets Prone Rear DB Lateral 3 X 6-10 20 x 10 for 3 sets Reverse Pec Dec 3 X 6-10 90 x 8 90 x 8 90 x 6 HS Weighted Abs: 100lbs down to 10lbs dropped by 10lbs per set to failure 2 sets Hanging Leg Raise 3 sets Weighted Cable Obliques 50lbs x 10 for 3 sets Cardio: 20 minutes HIGH INCLINE Treadmill in AM.
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com. 
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#242
09-03-2010, 12:17 PM
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ALL AUSTRALIANS--PICK UP YOUR IRONMAN AUSTRALIA NOW!
Lobliner Rockin' the Cover Callout and the Q&A!    
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#243
09-04-2010, 05:22 AM
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9-3-10
Day 12 of the EPIC PREP Weight: 174 on 9-4-10 Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 30c, 49p, 15f Meal 3 30c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 30c, 49p, 15f Totals: 210c, 245p, 75f = 2,495 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. NON WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 49p, 15f Meal 3 49p, 15f Meal 4 49p, 15f Meal 5 49p, 15f Totals: 60c, 245p, 75f = 1,895 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 Cup Oatmeal Banana Broccoli  Meal 2 Scivation Brownie made with 2 scoops Scivation Whey topped with 30g Almond Butter and Marshmallow Walden Farms Dip. 2 slices Ezekiel Bread Broccoli Meal 3 Scivation Brownie made with 2 scoops STRAWBERRY Scivation Whey, 99g blueberries and .5 cups oats topped with 30g peanut Butter chocolate Walden Farms Dip. YUM! Meal 4 7oz Tilapia 1 Cup Oatmeal 99g Blueberries Broccoli Meal 5 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. Broccoli .5 Cups Oatmeal TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Quads + Hams Squats – NOTE: I am NOW doing these slow and REALLY LOW! 3 X 6-10 225 x 8 225 x 8 225 x 6 SLD 3 X 6-10 225 x 10 235 x 7 235 x 6 Leg Press 3 X 6-10 315 x 10 405 x 10 405 x 8 Leg Curl 3 X 6-10 140 x 8 140 x 8 140 x 6 http://www.youtube.com/watch?v=bY74u-a6rP4 Leg Extension 3 X 6-10 205 x 8 205 x 7 205 x 6 http://www.youtube.com/watch?v=8wJmGSPTaX4 Adductor & Abductor 3 X 6-10 90 x 10 100 x 8 100 x 6/8 Cardio: 20 minutes HIGH INCLINE Treadmill in AM.
__________________
Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#244
09-05-2010, 07:42 AM
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9-4-10
Day 13 of the EPIC PREP—CALORIES GO UP ON MONDAY!!! Weight: 174 on 9-4-10 UPDATE PICS ABS: [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00235-20100904-1011.jpg[/IMG] Relaxed Leg: [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00236-20100904-1139-1.jpg[/IMG] Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 30c, 49p, 15f Meal 3 30c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 30c, 49p, 15f Totals: 210c, 245p, 75f = 2,495 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. NON WORKOUT DAYS Meal 1 60c, 49p, 15f Meal 2 49p, 15f Meal 3 49p, 15f Meal 4 49p, 15f Meal 5 49p, 15f Totals: 60c, 245p, 75f = 1,895 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 2 slices Ezekiel Break Banana [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00233-20100904-0722.jpg[/IMG] Meal 2 Scivation Brownie made with 2 scoops Strawberry Scivation Whey topped with 30g Almond Butter and Marshmallow Walden Farms Dip with a banana and 99g Blueberries. 1 Cup Oatmeal [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00234-20100904-0817.jpg[/IMG] Meal 3 Scivation Brownie made with 2 scoops Scivation Whey, 99g blueberries and .5 cups oats topped with 30g peanut Butter and Caramel Walden Farms Dip. Broccoli Meal 4 Free Meal: Italian Meal 5 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. Broccoli .5 Cups Oatmeal TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Arms + Calves BB Curl 3 X 6-10 115 x 10 125 x 7 125 x 6 Close Grip Bench 3 X 6-10 245 x 8 245 x 6 245 x 6 Supinating DB Curl 3 X 6-10 55 x 10 60 x 6 60 x 6 Skull Crusher 3 X 6-10 85 x 10 95 x 10 105 x 8 BB Wrist Curl or Choice 3 X 6-10 135 x 8 for 3 sets Standing Calf Raise 3 X 6-10 280 x 10 300 x 10 320 x 8 Seated Calf Raise 3 X -10 160 x 10 165 x 10 170 x 10 Decline Weighted Leg Raise 5 sets Decline Situps 5 sets Cardio: 20 minutes HIGH INCLINE Treadmill in AM.
__________________
Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#245
09-06-2010, 06:50 AM
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9-5-10
Day 14 of the EPIC PREP—CALORIE INCREASE SET FOR MONDAY OUTLINED IN THE OVERVIEW. Diet from yesterday is from the old diet….that I followed yesterday! Weight: 177.5 on 9-6-10 Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. ALL DAYS Meal 1 60c, 49p, 15f Meal 2 60c, 49p, 15f Meal 3 60c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 60c, 49p, 15f Totals: 300c, 245p, 75f = 2,855 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 cup oatmeal Banana Blueberries Meal 2 Scivation Brownie. 18 Almonds 2 slices Ezekiel Bread [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00241-20100905-0750.jpg[/IMG] Scivation Whey Cupcakes by Debi. My friend Debi sent this recipe to me this weekend, I tried it, and WOW! Each brownie has: 22g HIGH QUALITY WHEY Protein 1g Carb 1g Fat 104 Total Calories I topped mine to fit my dietary needs with Peanut Butter and had Ezekiel Bread with it. You can top with whatever you'd like or have with your morning oatmeal. - Preheat oven to 400 degrees F. - 4 scoops of your favorite flavor of Scivation Whey Protein. - 7 oz water or coffee (for a mocha brownie!) - Mix up or blend until smooth - not lumpy - Scoop into Reynolds foil baking cups or silicone cupcake trays coated with non-stick cooking spray. - Bake for 15 min & let cool Meal 3 Scivation Brownie made with 2 scoops Scivation Whey, 99g blueberries and .5 cups oats topped with 30g peanut Butter and Chololate Walden Farms Dip. Broccoli Meal 4 Salad made with 7oz Tilapia with Walden Farms Honey Mustard Dressing. Served with .5 cups oatmeal, 99g blueberries and 30g almond butter mixed with marshmallow Walden Farms Dip. Meal 5 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. .5 Cups Oatmeal TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. OFF Cardio: AM Cardio ACTIVE FAMILY FUN DAY—ZOO, SOCCER, PLAYING—LIFE RULES!!!! The BEST FAMILY EVER! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00245-20100905-1001.jpg[/IMG] MY GIRLS!! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_4096.jpg[/IMG] THE BOYS RESTING AND CUDDLING! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_4105.jpg[/IMG] PURE BEAUTY!! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG_4084.jpg[/IMG] DADDY TEACHES KAMI TO PLAY SOCCER—HER FIRST TIME EVER! You cannot teach GOD-GIVEN TALENT!!! http://www.youtube.com/watch?v=d6JvDNocXCE
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com. Last edited by Scivation; 09-06-2010 at 06:53 AM.
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#246
09-06-2010, 07:57 AM
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EPIC UPDATE and GETTING HYOOGE!
YES SIR! Ending the week at 177.6lbs--up 3.5lbs! This is the growth time. My carbs are going UP and I can feel myself growing, it is weird! My diet has been ON POINT and I have been getting every single little macronutrient in to fuel massive muscle growth and an IFBB Pro Card. I am amped! This is just the beginning. I plan on putting on some serious lean mass and do not care how much clean food I have to eat to do this. Scivation Whey has been over 50 percent of my protein intake and I love it. I don't even like meat anymore and do not crave sweets. With Whey proteins amazing anabolic effects on metabolism and anabolism, I am content slamming it down every meal! In fact, when traveling, every meal is Scivation Whey! When you have a protein with quality you can trust, why have meat when you can have a Scivation BROWNIE???!!! Training is great. I have been logging everything and my strength has gone up every single workout. I also have no joint pain and have fixed my form on squats so I am going extra LOW--ATG! I found that with my build, putting 5lb plates under my heels is the best for me to get low. My heels raise off of the ground due to my build and this allows me to really dig deep and work best to MY build. The soreness after leg day is unreal now--it lasts 5 days at least!! Cardio will stay in. If I am going to get to 230lbs (what I figure I will have to be while LEAN to be a SHREDDED 198 onstage), I want to still be able to move. Consistent cardio will be a huge factor in maintaining cardiovascular health in my future state of hugeness. I will just have to eat more! This week, I want to gain five quality pounds. I have the calorie increase, so I should be able to. I will also allow maybe one or two more free meals to boost my calories. This will not hurt, only help me. When bulking, might as well have some fun and enjoy life a bit. With my activity level, Scivation supplements and clean diet with perfectly measured out ratios every other meal, it will only do good. Balance in life is better than ever. Family is great and I am spending as much time with them as I can before my crazy travel season begins with my almost seven straight week period of being gone from home. This trip includes my epic four week tour of Australia! Then comes Brazil two weeks after that and the UK two weeks after I return from Brazil. CRAZY! The time to grow is now! I am so ready for this and 3.5lbs this week is awesome. I begin my caloric surge today. Until next time, there are only a few things relating to bodybuilding left to do: Train hard, Eat BIG and CLEAN, Take Xtend and Scivation and Primaforce supplements.....and GROW!
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#247
09-07-2010, 05:19 AM
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9-6-10
Day 15 of the EPIC PREP—CALORIE INCREASE SET FOR MONDAY OUTLINED IN THE OVERVIEW. Diet from yesterday is from the old diet….that I followed yesterday! Weight: 179 on 9-7-10 I will try and post back pics weekly since my back is what I am focusing on. HERE THEY ARE!! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00250-20100906-0918.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00251-20100906-0948.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00252-20100906-0948.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00253-20100906-0948.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00254-20100906-1019.jpg[/IMG] Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. ALL DAYS Meal 1 60c, 49p, 15f Meal 2 60c, 49p, 15f Meal 3 60c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 60c, 49p, 15f Totals: 300c, 245p, 75f = 2,855 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 cup oatmeal Banana Blueberries Meal 2 Scivation Brownie made with 2 scoops STRAWBERRY Scivation Whey, 99g blueberries and 1 cup oats topped with 30g peanut Butter and Marshmallow Walden Farms Dip. Meal 3 Scivation Brownie made with 2 scoops Scivation Whey, 99g blueberries and 1 cup oats topped with 30g peanut Butter and Caramel Walden Farms Dip. Meal 4 Ribs made with Calorie Free Dry Rub and NO BBQ Sauce. Asparagus Corn on the Cob YUM! Meal 5 Egg Pancake made with 2 cups egg whites, cinnamon, stevia liquid, and 1TBSP psyllium husk topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 Cup Oatmeal TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. 275 x 7 245 x 10 T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. 2 plates + 10 x 10 2 plates + 20 x 7 2 plates + 20 x 7 Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip: 140 x 8 1 set = Medium grip: 140 x 7 1 set = Close grip: 140 x 7 Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) 405 x 5 YES! 295 x 9 Back Extension with Barbell behind your head 3 X 8-12 50 x 12 for 3 sets Back Extension Machine 3 X 8-12 180 x 12 200 x 12 220 x 12 Weighted Decline Leg Raise 5 sets Decline situps 5 sets Cardio: AM Cardio on HIGH INCLINE Treadmill for 20 minutes.
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#248
09-08-2010, 07:38 AM
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9-7-10
Day 15 of the EPIC PREP Weight: 178 on 9-8-10 A front shot UPDATE!  Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. ALL DAYS Meal 1 60c, 49p, 15f Meal 2 60c, 49p, 15f Meal 3 60c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 60c, 49p, 15f Totals: 300c, 245p, 75f = 2,855 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Meal 1 Egg Pancake made with 2 cups egg whites, cinnamon and stevia liquid topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 cup oatmeal Banana Blueberries [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00260-20100907-0709.jpg[/IMG] Meal 2 Scivation Brownie made with 2 scoops Scivation Whey, 99g blueberries and 1 cup oats topped with 30g peanut Butter and Caramel Walden Farms Dip. Meal 3 Scivation Brownie made with 2 scoops STRAWBERRY Scivation Whey, 99g blueberries, banana and 1 cup oats topped with 30g peanut Butter and Chocolate Walden Farms Dip. Meal 4 Scivation Brownie made with 2 scoops Scivation Whey, 99g blueberries, banana and 1 cup oats topped with 30g peanut Butter and Chocolate Walden Farms Dip. Meal 5 Egg Pancake made with 1 cup egg whites and 1 scoop Scivation Whey, cinnamon, and stevia liquid topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. 1 Cup Oatmeal Blueberries Broccoli TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Chest + Delts Incline BB Press 3 X 6-10 245 x 10 255 x 6 225 x 7 Flat Bench Hammer Strength Machine 3 X 6-10 100 x 8 100 x 6 90 x 6 Incline DB Flies 3 X 6-10 60 x 10 65 x 10 70 x 7 Cable Crossover 3 X 6-10 Low: 30 x 10 Mid: 30 x 10 High: 30 x 10 Smith Military Press 3 X 6-10 185 x 10 195 x 7 195 x 6 DB Side Lateral 3 X 6-10 40 x 10 for 3 sets 1-Arm Cable Lateral 3 X 6-10 20 x 10 25 x 7 25 x 6 Decline Weighted Leg Raise 5 sets Decline Situps 5 sets Cable Side Abs 3 sets Cardio: AM Cardio on HIGH INCLINE Treadmill for 20 minutes.
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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#249
Yesterday, 06:04 AM
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9-8-10
Day 16 of the EPIC PREP Weight: 179.4 on 9-9-10 Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. ALL DAYS Meal 1 60c, 49p, 15f Meal 2 60c, 49p, 15f Meal 3 60c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 60c, 49p, 15f Totals: 300c, 245p, 75f = 2,855 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Pre-Cardio Scivation Whey Cupcake (~20g Protein) Meal 1 Egg Pancake made with egg whites, Scivation Whey, cinnamon and stevia liquid topped with 30g Peanut Butter mixed with Walden Farms Caramel Dip. Oatmeal Strawberries Grapefruit Meal 2 Scivation Brownie made with Scivation Whey, banana and blueberries topped with 30g peanut Butter. Ezekiel Bread. Meal 3 Scivation Brownie made with 2 scoops STRAWBERRY Scivation Whey, 99g blueberries, banana and oats topped with 30g almond Butter and Marshmallow Walden Farms Dip. Meal 4 Salad with Tilapia. Grilled Cheese and Chicken Sandwich made on Ezekiel Bread with fat free cheese and chicken on Foreman Grill dry. Blueberries and Strawberries topped with Peanut Butter. Meal 5 Egg Pancake made with 1 cup egg whites and 1 scoop Scivation Whey, cinnamon, and stevia liquid topped with 30g Peanut Butter. Oatmeal Blueberries Broccoli TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Arms + Calves BB Curl 3 X 6-10 125 x 9 125 x 8 125 x 7 Smith Close Grip Bench 3 X 6-10 225 x 10 235 x 8 235 x 7 Supinating DB Curl 3 X 6-10 60 x 8 60 x 7 60 x 7 Skull Crusher 3 X 6-10 105 x 10 105 x 10 115 x 6 BB Wrist Curl or Choice 3 X 6-10 135 x 10 for 3 sets Standing Calf Raise 3 X 6-10 320 x 10 340 x 10 360 x 8 Seated Calf Raise 3 X -10 175 x 10 180 x 10 185 x 7 HS Weighted Abs DROP set starting at 100lbs dropping 10lbs each set until only 10lbs to failure for 2 sets Hanging Leg Raise 5 sets Cable Side Abs 3 sets Cardio: AM Cardio StepMill for 20 minutes.
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Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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9-9-10
Day 17 of the EPIC PREP Weight: 179.4 on 9-9-10 Abs Last Night In Hotel Chillin’ Before Bedtime. WTF?! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00005-20100909-2134.jpg[/IMG] Short Term Bodybuilding Goal: MAINTAIN MY HEALTHY AND HEALED severe GI issues and DO NOT GET SLOPPY! Continue to improve, get stronger and in 12 weeks have a MUCH BIGGER BACK! Long Term Bodybuilding Goal: IFBB Pro Card and return to stage by 2013. GROW into LHW or HW class in two years. Here is the program prescribed by “DA GURU” Derek Charlebois. We think we have an answer to what my issue is and will know in four weeks if it works. I would like to keep this private. But, for time being, I have consulted with my loved ones--Rob, Derek and Katie--and we have decided to take a step back and focus on some important things. One is getting healthy and Two is GROWING and getting closer to that pro card. I also would like to focus on growing Scivation even more, we are exploding! Derek is the reason I was what I was on Saturday so I listen to him. He wants me to do Jr. Nationals....in 2013. We are aiming at putting on QUALITY size and getting to the TOP of the light heavyweights with the condition I displayed this weekend. I am doing it. This time I mean it. Thus, my program is outlined here. This is the first 12 week block. What will I do in the second 12 week block? Whatever Derek says to do. My diet will be changed as needed. Calories are starting low to 1) Avoid additional GI distress and 2) Avoid too much fat gain and to build slow, quality, LEAN mass and 3) Five meals is optimal for my stomach. Without further ado, here is the diet and training that will start my journey. ALL DAYS Meal 1 60c, 49p, 15f Meal 2 60c, 49p, 15f Meal 3 60c, 49p, 15f Meal 4 PWO 60c, 49p, 15f Meal 5 60c, 49p, 15f Totals: 300c, 245p, 75f = 2,855 Total calories per diabetic exchange, so actual WILL be higher. Fruits and veggies NOT counted. --Fruits and Veggies added in meals as desired. Cardio: 20 minutes PWO, THAT IS IT! No morning cardio. SLEEP!!!! TRAINING 12-Week Back Blitz Mon = Back THICKNESS + Lower Back Tues = Chest + Delts Wed = 100% OFF Thurs = Back WIDTH + Traps/Rear Delts Fri = Legs (Quads + Hams) Sat = Arms + Calves Sun = 100% OFF 100% OFF means no cardio, no abs, no posing, and no thinking about workout out! Mon = Back THICKNESS + Lower Back The focus of this workout is the SQUEEZE and HOLDING THE CONTRACTION. If you can’t hold the contraction the weight is too heavy. Bent Over Row 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) If the barbell does not touch your stomach and you cannot hold the barbell there then the weight is too heavy. T-Bar Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 of those for 3 sets. Seated Cable Row 1.5 Reps- This means pull the bar to your stomach and hold it then lower it halfway and then pull it back up and again HOLD the contraction then lower the bar to the starting position. That = 1 rep. Do 6-10 reps per set. 1 set = Wide Grip 1 set = Medium grip 1 set = Close grip Deadlift 1 set of 4-8 then decrease the weight and do 1 set of 8-12 (After resting a couple mins) Back Extension with Barbell behind your head 3 X 8-12 Back Extension Machine 3 X 8-12 Tues = Chest + Delts Incline BB Press 3 X 6-10 Flat Bench Hammer Strength Machine 3 X 6-10 Incline DB Flies 3 X 6-10 Cable Crossover 3 X 6-10 Military Press (BB or DB) 3 X 6-10 DB Side Lateral 3 X 6-10 1-Arm Cable Lateral 3 X 6-10 Thurs = Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 Hammer Strength Reverse Grip Pulldown 3 X 6-10 Wide Grip Lat Pulldown 3 X 6-10 Nautilus Pulldown 3 X 6-10 BB Shrug 3 X 6-10 Machine Shrug 3 X 6-10 Rear DB Lateral 3 X 6-10 Reverse Pec Dec 3 X 6-10 Fri = Quads + Hams Squats 3 X 6-10 SLD 3 X 6-10 Leg Press 3 X 6-10 Leg Curl 3 X 6-10 Leg Extension 3 X 6-10 Adductor & Abductor 3 X 6-10 Saturday = Arms + Calves BB Curl 3 X 6-10 Close Grip Bench 3 X 6-10 Supinating DB Curl 3 X 6-10 Skull Crusher 3 X 6-10 BB Wrist Curl or Choice 3 X 6-10 Standing Calf Raise 3 X 6-10 Seated Calf Raise 3 X -10 Supplements: SOME of what I will take (these are daily staples). ALL Scivation and Primaforce!! Xtend: 6 scoops during training, 6 scoops throughout the day. Quake 10.0: 4 scoops PreWO. Essential EFA Max CLA Insopro R Sesamin Knockout Pro Liver Cissus Elastamine Primaforce Glutaform Primaforce Beta Alanine Primaforce AAKG Powder Primaforce D-Aspartic Acid PGN Estracort FOOD: Scivation Whey and Solution 5. TODAY'S TRAINING AND DIET! What I ate today Pre-Cardio Scivation Whey Cupcake (~20g Protein) Meal 1 THE ULTIMATE PANCAKE BREAKFAST--TEAM SCIVATION STYLE! -1 Egg Pancake made with 1 cup Egg Whites, 1 Scoop Chocolate Scivation Whey, 6oz Coffee and Cinnamon blended then cooked in a skillet. -Oatmeal with Strawberries. Both topped with Peanut Butter mixed with a Banana and Walden Farms Caramel Syrup. NOW THAT'S CLEAN EATING! [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00001-20100909-0712.jpg[/IMG] Meal 2 Scivation Brownie made with Scivation Whey and blueberries topped with 30g peanut Butter and a banana. Ezekiel Bread. Meal 3 at airport Scivation Sludge made with Scivation Whey, banana, almonds and oats. Broccoli [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00002-20100909-1452.jpg[/IMG] Meal 4 at hotel Scivation Sludge made with Scivation Whey, almonds and oats. Broccoli Grapefruit Apple [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00004-20100909-1848.jpg[/IMG] Meal 5 at hotel Scivation Sludge made with Scivation Whey, almonds and oats. Grapefruit Apple TRAINING! --NOTE: I do warm up sets, but do not write them down. WORK SETS ONLY. Back WIDTH + Traps/Rear Delts Every rep should be 1 second concentric, hold contraction, 3 second eccentric. If you can’t control the concentric then the weight is too heavy. Machine Pullover or Straight Arm Pulldown 3 X 6-10 65 x 10 72.5 x 10 80 x 7 Hammer Strength Reverse Grip Pulldown 3 X 6-10 225 x 10 245 x 7 245 x 6 Wide Grip Lat Pulldown 3 X 6-10 140 x 9 140 x 8 140 x 7 Nautilus Pulldown 3 X 6-10 225 x 10 245 x 6 245 x 6 BB Shrug 3 X 6-10 265 x 10 275 x 10 295 x 8 Dumbbell Shrug 3 X 6-10 100 x 10 120 x 8 120 x 7 Rear DB Lateral 3 X 6-10 25 x 8 for 3 sets Reverse Pec Dec 3 X 6-10 90 x 10 100 x 7 100 x 6 Cardio: AM Cardio Treadmill HIGH INCLINE for 20 minutes.
__________________
Marc "The Machine" Lobliner President of Scivation and National Level NPC Competitor FREE TRAINING AND DIET! www.scivationbooks.com Save 10% on Scivation NOW! TigerFitness.com coupon code is MACHINE Contact me at mlobliner@scivation.com.
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