Marc Lobliner - Contest Prep - 1 Week Out Part One!

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Team Scivation

Scivation Owner Marc Lobliner's Contest Prep and Lifestyle Juggling Act

3rd June 2009

Today is a new level of leanness...168 pounds! The double leg day was a success! My body feels shrinkwrapped! I am ready. This will be amazing! My abs are tight, glutes are tight, and back is shredded. I am SO READY! I am not changing a thing. I will just do what I am doing until the show hits and get onstage and show them some nasty conditioning! Yes!

Yesterday was amazing. I hit PreWO cardio for 75 minutes, then did a OFFSEASON QUALITY quad workout with Rob, then rocked another 60 minutes of PWO cardio. I then did my afternoon cardio for 60 minutes. At 5pm, I did 30 minutes of PreWO cardio, hamstrings with Rob, then 30 minutes of PWO cardio. Wow!

Today is arm day. Doing my PreWO cardio now, then arms and abs, then PWO cardio.

This is the final stretch. Let's get it!

3rd June Training:

PreWO cardio (Marc Only):77 minutes

Arms & Abs
Exercise	Sets & Reps
Tricep Extension	2 warmups/3 sets of 12 stack
Skullcrusher and press	3 sets of 10 with 60
Dip Machine	160 x 12 with 160
Dips	7 sets for 10-15 reps
Barbell curl	95 x 10 / 115 x 8 for 2 sets
Incline dumbbell curls	40 x 8 for 3 sets
Hammer preacher curl	45 + 25 x 8 for 3 sets
Curls	40 x 10 for 7 sets
Reverse forearm curls Superset with forearm killers	95 x 15 for 3 sets / 30 x 15 for 3 sets
Bruce lee abs	3 sets to failure
Weighted ab machine Superset with swiss ball lower ab roll ins	3 sets of 15 / 3 sets of 12

PWO cardio: 60 minutes

3rd June Progress Pics - Shredded!

4th june 2009

Today is technically an off day, but I will rock a metabolic burn day. Chest, arms, abs, calves...all superset and nonstop!

I am doing a short treadmill warmup now. I was 167 this morning and lean and shredded. The glutes are getting sliced! Yes! There is very very little fat or water left. The conditioning will be on point!

Time to get metabolic. I will record my workout as always and rock it the hell out!!!

4th June Training:

PreWO cardio: 10 minutes

Metabolic Shred day
Exercise	Sets & Reps
Incline hammer Superset with Seated calves Superset with Ab wheel	5 sets of 10 - 25
Pec deck Superset with Hanging leg raise Superset with Standing calves	5 sets of 6 - 25
Glute machine Superset with Dumbbell curl Superset with Lower ab ball roll in	5 sets of 10 - 20
Abductor Superset with Abductor Superset with Weighted ab crunch machine	5 sets of 10 - 20 and an additional 2 sets of abs

PWO cardio: 60 minutes

I REALLY like this workout. I might even keep it in once a week after the contest to get blood flowing, promote recovery, and etch in striations and conditioning. WOW! It feels so good!

Also, NOT doing PreWO cardio rules! I got some extra sleep, got some extra work done, and feel great!