Marc Lobliner's Bodybuilding Journey - Contest Prep:
End Of The Road II.

By: Marc Lobliner

This is the best I have ever felt. I got my blood work back and it is a great feeling when the only thing off the chart is your HDL-mine is at 64! My LDL is sitting at 60. High HDL and Low LDL = A LONG LIFE with my wife and my daughter.

I am NOT trying to sound like a shill for my own company, but I credit a lot of this with the SciVation LI Cardio method as well as consistent, daily use of Scivation Sesamin. As I tell people, Scivation Sesamin should be taken for health by just about everyone; the fat loss is a welcome side effect!

Training

As for training, I can finally say that I am in the zone. Not having a competition set in stone is much more fun because not only do I feel better at this level of lean-ness, but I have switched my workout plan AGAIN to coordinate with Katie's schedule (she has a class with Kami on Wednesdays), and also to take advantage of my caloric increase.

Here is what our new split looks like based on five-days training:

Monday - Heavy Legs/Lower Volume:

Exercise to be performed in order

1. Squat - 3 sets 3-5 reps

   • Warm Up x 3 reps
   • Warm up x 2 reps
   • Warm Up x 1 rep
   • 3 working sets with as heavy weight as possible

2. Straight Leg Deadlift - 3 sets 3-5 reps

   • Warm Up x 3 reps
   • Warm up x 2 reps
   • Warm Up x 1 rep
   • 3 working sets with as heavy weight as possible

3. Leg press - 3 sets 4-6 reps (warm up as needed up to 2-3 sets)
4. Hack Squats - 3 Sets 4-6 reps SLOW AND LOW (warm up as needed up to 2-3 sets)
5. Leg Press Calf Raises - 3-4 sets 8-12 reps

Click Here For A Printable Log Of Monday.

Tuesday - Heavy Upper/Lower Volume:

Exercise to be performed in order

1. Incline Barbell Press - 3 sets 3-5 reps
   • Warm Up x 3 reps
   • Warm up x 2 reps
   • Warm Up x 1 rep
   • 3 working sets with as heavy weight as possible
2. Rack Deadlift - 3 sets 3-5 reps
   • Warm Up x 3 reps
   • Warm up x 2 reps
   • Warm Up x 1 rep
   • 3 working sets with as heavy weight as possible
3. Weighted Dips - 3 sets 3-5 reps (warm up as needed up to 2-3 sets)
4. Bent Over Barbell row - 3 sets 3-5 reps (warm up as needed up to 2-3 sets)
5. Standing Side Lateral Raise - 3 sets 3-5 reps (warm up as needed up to 2-3 sets)
6. Arm Superset of choice (Bicep and Tricep) - 3 sets 3-5 reps (warm up as needed up to 2-3 sets)
7. Leg raises - 3-4 sets 30-45 seconds

Click To Enlarge.
Rack Deadlifts.
Video: Windows Media (214 KB) MPEG (499 KB)

Click Here For A Printable Log Of Tuesday.

Thursday - Chest & Shoulders/Little Rest, Lighter Weight:

Exercise to be performed in order

1. Flat Dumbell Press - 5 sets 12-15 reps
2. Smith Machine Incline Press - 5 sets 12-15 reps
3. Dumbell Flyes - 5 sets 12-15 reps
4. Seated DB Shoulder Press: 5 sets 12-15 reps
5. Standing Side Lateral Raise - 5 sets 12-15 reps
6. Bent Over Rear Lat Raise - 5 sets 12-15 reps
7. Arm Superset of choice (Bicep and Tricep) - 5 sets 12-15 reps
8. Leg raises - 3-4 sets 30-45 seconds

Click Here For A Printable Log Of Thursday.

Friday - Light Legs/Higher Volume:

Exercise to be performed in order

1. Lunges - 5 sets 12-15 reps EACH LEG!!
2. Squat -5 sets 12-15 reps
3. Reverse Hyperextensions - 5 sets 12-15 reps or failure (most cannot do 12-15 reps)
4. Leg Curl - 5 sets 12-15 reps
5. Leg Extension - 5 sets 12-15 reps
6. Step Ups - 3 sets 10 reps EACH LEG
7. Seated Calf Raises - 3-4 sets 8-12 reps

Click Here For A Printable Log Of Friday.

Saturday - Back & Shoulders/Higher Volume:

Exercise to be performed in order

1. Dumbbell Military Press - 5 sets 12-15 reps
2. Bent Over Barbell row - 5 sets 12-15 reps
3. Standing Side Lateral Raise - 5 sets 12-15 reps
4. 1 Arm Dumbell Row - 5 sets 12-15 reps
5. Cable Upright Row with ROPE (Shown With Bar) - 5 sets 12-15 reps
6. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5 sets 12-15 reps
7. Standing Calf Raises - 3-4 sets 8-12 reps
8. Arm Superset of choice (Bicep and Tricep) - 5 sets 12-15 reps
9. Abs of choice - 3-4 sets 30-45 seconds

Click Here For A Printable Log Of Saturday.

Cardio Before Breakfast-Has Marc Gone Bananas?!

As I like to say, training is meant to enhance one's life, not become one's life. As Scivation grows and my schedule gets crazier, I have to adapt to what happens. Right now, that means cardio first thing in the morning. But what about being catabolic? This will not happen. Why? Workout Nutrition-YEAH BUDDY!

Thus, prior to AM cardio, I take the following:

• 3 Scivation Dialene 4, 20 minutes prior to cardio
• 6 scoops Xtend in Water sipped throughout cardio

The Dialene 4 hits me very nicely. Here is what my morning schedule looks like:

• 4:00am: Wake Up
• 4:00-4:30: Emails
• 4:30 until 5:15: Cardio
• 5:15: Breakfast

Then I am at the office!

Preworkout, I have been taking Primaforce Primal N2O and although I was never a responder to pump or arginine products, we formulated Primal N2O to not only give you pumps, insane energy and focus, but it also has Beta-Alanine and the CreaDrive Blend to help improve your workouts and results! It will be the biggest breakthrough in NO products this year-I can feel it... literally!

The Diet

I am not as lean as I was before, but this is because I am living life and enjoying the foods I couldn't enjoy while pre-contest. I am perfect right now for where I want to be and my body and mind feel great.

I eat clean all day long with low carbs and allow for cheats when they happen. Heck, since I will be traveling a lot in the next few months, my wife has been COOKING FOR ME! There isn't a set of abs in the world I would trade for a home cooked meal.

I will venture off the plan daily as long as Katie keeps the food coming! Last week she made a LEAN Italian Sausage Dish and healthy fajitas. She is amazing. Enough blabber, here is a sample daily plan:

Daily Diet:

Meal 1

• 4oz Chicken
• 1 whole DHA, organic eggs
• Green Beans
• 6.5 oz PEELED ruby red grapefruit - splenda packets can be used to sweeten if desired

42g protein, 15g fat, 20g carbs

Meal 2

• 2 scoop SUBSTANCE Protein Powder + 10g Glutamine
• 2 tbsp peanut butter
  MADE INTO SLUDGE!
• 6.5 oz PEELED ruby red grapefruit - splenda packets can be used to sweeten if desired

44g protein, 15g fat, 5g carbs

Meal 3

• 6 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
• Broccoli
• 2 tbsp peanut butter or 18 almonds

42g protein, 15g fat, 5g carbs

Meal 4

• 6 oz Chicken or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
• Broccoli or asparagus or green beans or 1.33 cup spinach
• 2 tbsp peanut butter or 18 almonds or 3 oz avocado

42g protein, 15g fat, 10g carbs

Meal 5

• 2 scoop SUBSTANCE Protein Powder + 10g Glutamine
• 2 tbsp peanut butter or 18 almonds
  MADE INTO SLUDGE!

44g protein, 15g fat, 25g carbs

Meal 6

• 2 whole DHA, Organic eggs
• 4 oz Chicken or halibut/tilapia or Sirloin fillet
• Broccoli

42g protein, 10g fat, 10g carbs

As you can see, I am NOT measuring vegetables. This is because if I do not cheat on my diet, I really need extra veggies to get my calories and fiber up. Since I am not stressing over getting veggies every meal, it would be really hard to overindulge on green beans only three times per day.

Conclusion

Here is the latest pic. Whiter and smoother, but building the base! I am at 193 right now.

Click To Enlarge.
Building The Base.

When the next update comes, I hope to be at the same weight but leaner and tighter! Time to get it done!

mlobliner@scivation.com

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