Marc Lobliner - Contest Prep - 2 Weeks Out!
Scivation Owner Marc Lobliner's Contest Prep and Lifestyle Juggling Act!
28th May 2009
176 today. I stayed the same for one day, LOL, but as you saw last night in the ab vein pic, the leanness keeps on getting better! I am starting to feel my extremely low bodyfat. I am a bit off kilter, but am so driven to make it to the finish line with really special conditioning that nothing can stop me now. I have worked very hard for this long and will keep up the work as prescribed to not only bring it, but to fully represent what Team Scivation is all about...achieiving amazing conditioning and reaching your goals.
Today is shoulder and trap day. For me, I will also hit some machine glute raises as I will do every workout leading up to my show and of course abs. Your abs can never be too conditioned. When onstage, you need to stay tight. Never let lose. Always flexed. And if your abs are not conditioned, you will fatigue and look like crap!
My strength is still as it was before this stretch of obsenely low bodyfat and I feel amazingly decent. I am still able to pull 18-20 hour workdays and find time for family. I work while doing cardio, so there is no wasted time during the day. I am always the President of Scivation and always on call. Be it for a 2am call with an overseas account or a mid day manufacturing issue. I live for Scivation. It is my pride and joy. But the fact that I am balancing Scivation's best months ever, family, and this prep makes me very very proud.
This is just a day over 2 weeks out. I am ready now. Hell, I wish the show was this weekend! But in 2 weeks, I will bring an even better package to the stage, so I can wait!
So it is gametime. An hour of PreWO cardio is being performed, then an intense weight training session, then a nice PWO cardio session. This is where the rubber meets the road. This is the homestretch. Time to bring it home!!!
28th May Training:
PreWO cardio (Marc Only): 77 minutes
| Shoulders & Traps | |
| Exercise | Sets & Reps |
| Dumbbell shoulder press | 60 x 15, 80 x 15, 100 x 12, 110 x 5 |
| DB Lateral Raise | 25 x 15, 30 x 12, 35 x 8, 25 x 15 |
| Rear delt machine | 100 x 12 for 3 sets |
| Clean press | 95 x 10 for 3 sets |
| Barbell shrugs | 225 x 15, 315 x 12, 315 x 12 |
| Smith shrugs | 225 x 15 for 3 sets |
| Cable laterals Superset with ball crunches | 3 sets |
| Rope crunches | 3 sets of 20 |
PWO cardio: 60 minutes
28th May Progress Pictures:
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29th May 2009
Just when I though I was as lean as possible, I wake up at 174 pounds! Wow! I am so freaking lean! This is amazing! Am I being arrogant or conceded? Hell no--I am freaking surprised! I had no clue that I could get THIS lean. And I still have 2 weeks to dial it in even more! The reason that I am getting these results is due to Derek and Rob, the GURUS from www.teamscivation.com. They know exactly how to get results. It is amazing. I just do exactly what they tell me and the results just are silly. This is all while working 16-20 hour days and with a wife and 2 kids. UNREAL. If you want results, Team Scivation is the ticket! I am living proof.
Today is DEADLIFT and hamstring day. Rob and I will crush it...AGAIN! As the contest nears, our workouts have gotten even heavier and intence and our weights increase everytime! So much for that low carb, strength loss BS. Follow our programs and we retain or build lean mass and strength and get you super lean!!!
Time to rock it and get some results! 2 weeks out baby!
29th May Training:
PreWO cardio: 60 minutes (Marc Only)
| Deadlifts & Hamstrings with Abs & Calves | |
| Exercise | Sets & Reps |
| Deadlifts | 135 x 15, 185 x 15, 275 x 10 for 3 sets |
| Leg curls | 3 sets, 21's for 1 set |
| Stiff leg hammer | 3 sets with 185 |
| Standing leg curl/Superset with seated calves | 3 sets of 10, 2 plates and a 25 for 3 sets of 15 |
| DB Stiff leg/Superset with standing calves | 60 x 10, 3 sets of 15 |
| Bruce lee reverse crunches | 3 sets to failure |
PWO cardio: 60 minutes
Back Progress Shots:
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30th May 2009
The Roanoke seminar went amazing! Rob, Kurt Weidner, Jason Winn and myself broke down two hours of knowledge bombs, answered questions, and then trained our asses off! I did not record the workout, but I think I remember it! It was unreal and my pump and strength were unreal! Golds Roanoke is also a gangsta ass gym! Also, Jason is doing Hani's new FTS7, so Rob and I gave the 7's a shot at the end so we can try EVERY program and because I am a fan of burnouts!
30th May Training:
AM cardio (Marc Only):60 minutes
| Arms | |
| Exercise | Sets & Reps |
| Close Grip Bench Press | 135 x 15, 185 x 15, 225 x 8, 245 x 6, 245 x 6 |
| Skull krusher and press | 25's on each side for 3 sets of 8 |
| Pressdowns | 4 sets of 10 - 15 |
| 7's with Dips | 7 sets of 10 |
| Barbell curls | 95 x 10. 115 x 6 for 2 sets |
| DB Hammer Curls | 40 x 10 for 3 sets |
| Machine preacher curls | 3 sets |
| Barbell curls | 7's with 40lbs for 7 sets of 10 |
| Free motion calves/Superset with hammer weighter crunch | 4 sets, 4 sets |
PWO cardio: 60 minutes
30th May Progress Pics!
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31st May 2009
Today is the middle of crunch time. One week before peak week! I was 172 this morning and veiny, shredded and dry. My glutes are in. My abs are sick. It is Christmas from the back. Damn, I am ready!!
I am going to the waterpark today, but right now, it is cardio and metabolic workout time! I will superset shoulders, some extra arms, abs, calves, forearms, and of course I will walk and walk until all fat falls off my body. I will then slap on my board shorts, put my stunna shades on, skeet skeet, then Rob, Carrie, ny wife and kids and myself will head to the waterpark. Here, I will walk up stairs, play with kids, and just burn calories and have a damn good time! This is going to be awesome and I will make progress today!
This is it. All of this work and I need to bring it home these last 2 weeks and represent Team Scivation. Game time baby. Conditioning and symmetry are my game and Derek and Rob are ensuring that I play on those strengths!
If all goes well, this is just the beginning of a journey to Jr. Nationals and Nationals is 2010. It is time to serve notice to the NPC. Team Scivation is here. And we takin ova!
31st May Training:
PreWO cardio: 60 minutes (Marc Only)
| Metabolic Shred Day! | |
| Exercise | Sets & Reps |
| Hammer shoulder/Superset with Hanging leg raise/Superset with seated calves | 135 x 15-20 for 5 sets, 5 sets of 15, 230 for 5 sets of 15 |
| Barbell shrugs/Superset with decline situps/Superset with standing calfs | 225 x 3 sets of 15, 3 sets of 10, 3 sets of 15-20 |
| Reverse curls/Superset with forearm killers/Superset with ab wheel | 3 sets of 15 with 95, 3 sets of 15, 3 sets of 10 |
| Glute machine/Superset with weighted ab machine | 3 x 10, 3 x 10 |
PWO cardio: 30 minutes
The waterpark was awesome! We went on a few rides, played with the kids, and had 3 hours of activity in the sun! For prep, this was awesome. We climbed up stairs...a lot of them, walked a lot and I carried and playes with Thomas a ton. Rob and Carrie even watched the kids so Katie and I could rock out some rides together. Whaty a great day!
I just got done cooking my food for the week, tilapia, eye of round steak and asparagus, and am finishing up PM cardio. Today marks my final week. If I aint ready on peak week, I might as well skip the show. Thus, nothing will be left to chance and I will bring it hard this week! Y'all though that I was training hard and making progress before, you aint seen nuthin yet!
Tomorrow starts nightly posing with Rob where we will perfect my technique. We will bring the best condition, structure, balance and posing to that stage, that I assure you!
Well, time to burn some fat. I might even throw in some extra abs. It is gametime!!!!
1st June 2009
I am starting to get very excited! Less than 2 weeks to go! All of this hard work and now it is time to bring it home. I need to get leaner and harder and it starts today! I am kicking it up a notch baby! Training will be superintense and we will increase weights or reps from last week despite being 2 weeks out. THERE IS NO OPTION!!
We have chest today. This will be an unreal workout. Rob and I are pumped. This will be sick! I have my hour of PreWO cardio. Then I will rock it and slam another hour PWO. This is it baby! This is the last week. The final countdown! YES!
Progress was made yesterday. Sunday morning, I was 172.8. Today, I was 172.2. There will be no fat left! Gametime!
Okay, let's do this. It is Team Scivation's turn to own this! Yeah buddy!
Holla if ya hear me!!!
1st June Training:
PreWO cardio: 60 minutes (Marc Only)
| Chest! | |
| Exercise | Sets & Reps |
| Incline barbell press | 135 x 15, 225 x 11, 225 x 7 |
| Flat DB Press | 100 x 7, 100 x 6, 100 x 6 |
| Incline db flys | 50 x 15, 60 x 8, 60 x 6 |
| Hammer incline | 225 x 15, 225 x 10, 225 x 5 |
| Pec deck | 120 x 15 for 3 sets |
| Cable crossovers | 45 x 15 for 7 sets |
| Twisting hanging leg raise | 3 sets to failure |
| Weighted ab machine | 60lbs 3 sets to failure |
| Negative decline situps | 3 sets to failure |
PWO cardio: 60 minutes
June 1st Progress Pics!
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2nd June 2009
A new level of leanness has been achieved, 171 pounds! I am dry and lean today with veins on veins. This is becoming epic. I have one more week left to really bring it! Man! What a freaking prep! I feel damn good too and am working more than ever. It is astounding and even I am shocked.
Today is leg day. This is my last real leg day before my show. Rob and I will hit Deadlifts on the Monday before my show, but as for murdering the legs, today is it! We will even do a split session today. Quads in the AM and hams in the PM. If we like this, we will rock it ALL YEAR to ensure that Rob can build quad thickness and I can etch in new striations. We will be doing things like this in our legendary 2010 quest.
I am doing my PreWO cardio and then QUADS! We will then hit PWO cardio, go to work, and then come back tonight and slam some hamstrings. It will be an epic day of results!
This is the time for me to step it up and I am ready. Nothing can stop me. This is where I need to suck it up and take this to the next level. Diet, training, supplementation...all on point!
Almost there baby! Yes!
2nd June Training:
PreWO cardio: 75 minutes (Marc Only)
| Morning Workout - Quads | |
| Exercise | Sets & Reps |
| Leg Extensions | 100 x 15, 140 x 12, 180 x 10, 180 x 10 |
| Squats | 135 x 10, 185 x 10 for 3 sets |
| Lunges | 25 x 10 for 3 sets |
| Leg Press | 3 plates x 12 for 3 sets |
| Hack Squats | 7 sets of 10 with 25 per side |
| Leg press calves | 3 plates x 15, 3 plates x 12 for 2 sets |
| Standing calf raise | 180 x 10 for 3 sets |
| Seated calfs | 2 plates x 10 for 7 sets |
PWO cardio: 60 minutes
PreWO cardio: 30 minutes
| Afternoon Workout - Hamstrings | |
| Exercise | Sets & Reps |
| Stiff leg deadlifts | 135 x 10 225 x 10 for 3 sets |
| One leg leg curl | 50 x 10 for 3 sets |
| Hammer stiff leg | 185 x 10 for 3 sets |
| Glute machine | 3 sets x 10 |
| Abductors | 3 sets of 12 |
| Adductors | 3 sets of 12 |
| Leg curl | 7 sets of 10 |
PWO cardio: 60 minutes
10 DAYS UNTIL GAMETIME!
Until the next installment, keep drinking your Xtend and keep working hard to reach your goals! Also, check out Team Scivation Main Page.
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