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Lobliner Does The Arnold (2010): Contest Prep, 10 Weeks Out!

My training is hard and heavy and I plan for my strength to increase as I get closer to my show. See what my training, diet, and supplement plan is right here!

12 Weeks Out | 11 Weeks Out | 10 Weeks Out
7 Weeks Out | 4 Weeks Out

Article Summary:

I am now 10 weeks from the Arnold Amateur and I weight 213 pounds with 5% body fat.
I will need to add in some off days during the week because I am feeling a bit run down.
I am eating egg whites, Solution 5, Scivation Whey and tilapia for my protein sources.

I am officially 10 weeks out from the Arnold Amateur. I now weigh 213 and am a little bit over 5% body fat. I am breaking lifting records and am feeling great.

I will need to add in some off days as I am feeling a bit run down, but that is the stupid way I operate. I will sometimes train for well over a week without a break and as you see, I train hard, heavy and with tremendous volume. This is why I need to check myself!

Click Image To Enlarge.
I Am Officially 10 Weeks Out
From The Arnold Amateur.

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Supplements
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Training
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My tentative training split is:

Monday: Legs
Tuesday: Chest And Biceps
Wednesday: Back
Thursday: Shoulders And Traps
Friday: Hamstrings And Triceps
Saturday: Back And Chest
Sunday: Off

Cardio is HIIT 2 days per week on the treadmill. I do a 5 minute warm-up, then 15 sprints of 30 second high intensity followed by 60 second low intensity. Following that is a cool-down until I hit 30 minutes. Posing is to be performed at least three times per week.

Click Image To Enlarge.
Marc Lobliner.

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Sample Back Day
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dot Workout Supplements: dot

Pre-Cardio: 2 Scivation Dialene 4x capsules
Intra-Cardio: 6 scoops of Scivation Xtend, 2 scoops of Scivation Vasocharge
Pre-Workout: 2 scoops of Scivation Vasocharge, 2 Primaforce 1,3-Dimethylamine capsules
Intra-Workout: 6 scoops of Scivation Xtend

dot Cardio: dot

recovery

cardio

dot Training: dot

Deadlifts: 4 sets of 6-12 reps
Bent Over Barbell Rows: 3 sets of 10 reps
Lat Pulldowns: 3 sets to failure
Seated Cable Rows: 3 sets of 8 reps
Close-Grip Pulldowns: 3 sets to failure
Hyperextensions: 3 sets of 15 reps
Hanging Leg Raises: 3 sets to failure
Ab Crunch Machine: 3 sets to failure

RELATED VIDEO: Lobliner Contest Prep

725 Pound Deadlift

Check out Marc bust out a set of 725 pound deadlifts for 2 reps!

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Food
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My calories are unchanged and I am eating no chicken or steak but rocking egg whites, Solution 5, Scivation Whey and tilapia. I function better on this assortment of protein sources and it makes digestion easy and efficient. Essentially, I have become a Pescetarian again and I love it!

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Game On!
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10 more weeks to rock this big stage - it's now crunch time. Almost single digit weeks. Please come by and visit the Scivation booth at the Arnold Classic. I will be there as will my team. We would love to meet all of you!