Marc Lobliner's Epic IFBB Pro Card Journey - Week 8

Update 8—249 Days Out!

This will be a bit different. I will do a running daily diary everyday on the forum and will recap it here, on the prep article. My prep thread is here: Marc Lobliner: It Is Game Time! Overall, as you can see, the prep for the epic guest posing on April 2 in Plattsburgh, NY at the OCB Uprising is underway and the shred has ensued. Glutes are ready to just come out like there is no tomorrow. I am more than excited! This is the best I have ever looked and I feel amazing.

My cardio endurance is better now than ever and my energy levels are through the roof. I have spent some AMAZING time at home with the family and am fully rested and ready to begin my epic trek across the country in January and not stop until this time next year. You can follow all of this daily on the Muscle & Strength forums or on my Facebook fan page. Regardless, it will be WELL documented with videos, pics and anecdotes. The cool thing about the forum is that any question you have, ASK IT!

This week, I made tremendous strength gains and really started this cut off with a bang. My body is responding with lean mass gains! I also had a great time with the family and did my duty as the daddy. Life is good. Here are some physique shots from this week.

And the family pics!

Training

I am doing a Leg/Back Specialization Hybrid. I have done specialized work for back and legs for eight weeks of each and now it is time to bring it all together for one big FINALE! I am raising my cardio to SIX sets on 1 handed kettlebell swings! These are harder and work more core than the 2-handed version.

Monday - Deadlift, Lower Back, Hip dominant leg day.

• Deadlifts - 3 x 4-10
• Weighted Lunge - 3 X 6-10 per leg
• Leg Curl - 3 X 6-12
• Single Leg or Seated Leg Curl - 3 X 6-12
• Weighted Reverse Hypers - 8 X 8-12
• Seated Calf Raise - 8 X 8-12

Tuesday - HIIT!

• HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
• 10 minutes (low intensity, steady state cardio) LISS on stepmill.
• 5 sets of 20 2-arm kettlebell swings with 50lb bell.
• 5 sets to failure with 60lbs on Hammer Strength ab machine.
• 3 sets to failure on hanging leg raises.

STRETCHING AND FOAM ROLLER THERAPY.

Wednesday - Chest and Triceps.

• Incline Barbell Press - 3 x 6-12
• Flat DB Press - 3 x 6-15
• DB Flys - 3 x 6-12
• Pec Deck - 3 x 6-12
• SkullCrushers - 3 x 6-12
• Pressdowns - 3 x 6-15
• Dip Machine - 3 x 10-15

Thursday - Back!

• Reverse Grip Pulldowns - 3 x 6-12
• Rows - 3 x 6-12
• Lat Pulldowns - 3 x 6-12
• T-Bar Rows - 3 x 6-12
• Pullovers (cable, dumbbell or machine) - 3 x 6-15

Friday - Quad dominant leg day.

• Squats - 3 x 4-15
• Hack Squats - 3 x 6-15
• Leg Press - 3 x 6-12
• Leg Extension - 3 x 6-15
• Leg Curl - 3 x 6-15
• Seated Calves - 3 x 6-15
• Standing Calves - 3 x 6-15

Saturday - Shoulders and Biceps.

• Dumbbell Shoulder Press - 3 x 6-15
• DB Lateral Raise - 3 x 6-12
• Front Raise - 3 x 6-12
• Rear Delt - 3 x 6-12
• Preacher Curls - 3 x 6-12
• Barbell Curls - 3 x 6-12
• Cross Body DB Curls - 3 x 6-12
• Forearms - 3 x 6-12

Saturday - HIIT

• HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
• 10 minutes (low intensity, steady state cardio) LISS on stepmill.
• 5 sets of 20 2-arm kettlebell swings with 50lb bell.
• 5 sets to failure with 60lbs on Hammer Strength ab machine.
• 3 sets to failure on hanging leg raises.

STRETCHING AND FOAM ROLLER THERAPY.

Cardio and Diet

• HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
• 10 minutes (low intensity, steady state cardio) LISS on stepmill.
• 6 sets of 20 1-arm kettlebell swings with 50lb bell.
• 5 sets to failure with 60lbs on Hammer Strength ab machine.
• 3 sets to failure on hanging leg raises.

STRETCHING AND FOAM ROLLER THERAPY.

*Abs can be interchanged with other exercises and LISS cardio can be done on equipment of choice.

Note: When traveling with no access to kettlebells, I will do the elliptical part of the program (15 minutes) followed by 15 minutes of LOW INTENSITY CARDIO on a machine of my choosing.

Marc Lobliner's Diet

I am trying a sort of carb-less thing for a while as I have been having insulin issues. Basically, my body burns carbs so fast that is makes me sleepy! So I will go by how I feel and eat protein, fat, berries and veggies. Just like outlined in the Diet Solution found at www.scivationbooks.com. Check a sample daily diet...

• Meal 1 - Egg pancake made with egg whites and vanilla Scivation Whey with blueberries in it and 30g peanut butter spread on top.
• Meal 2 - 8oz chicken, broccoli, 30g peanut butter.
• Meal 3 - Scivation Sludge made with 70g vanilla Scivation Whey, 100g Blueberries and 30g peanut butter.
• Meal 4 - 8oz chicken, broccoli, 30g peanut butter.
• Meal 5 - Egg pancake made with egg whites and chocolate Scivation Whey with blueberries in it and 30g peanut butter spread on top.

Each week I will have a free meal of whatever I want. This week, I had pizza and red velvet cake!

Supplements taken are extensive, but I have put together the essentials of what I take year round to stay lean and gain size off-season. Here they are—“The LOBLEAN STACK™”!

1. Scivation Xtend
2. Scivation Quake 10.0
3. Scivation Whey
4. Primaforce Insopro R
5. Scivation Essential EFA
6. Primaforce Max CLA
7. Scivation Sesamin

I also take among other things:

• Primaforce Elastamine and Primaforce Cissus for joint health.
• Primaforce Pro Liver for HEALTH.
• Primaforce Lean Green for HEALTH.
• Scivation Knockout for DEEP SLEEP.
• Primaforce Yohimbine HCl for increased FAT BURN.
• Primaforce D-Aspartic Acid for testosterone support.
• Primaforce Forskolin for thyroid and hormonal support.

I take almost everything we offer, but these are the MAIN THINGS!

This is a phenomenal start. I am ready to really take this to the next level! Until next time, keep training hard, getting it done, and be sure to follow me on Facebook at: http://www.facebook.com/pages/Marc-Lobliner/321875859763! For your chance to win a weekend to ROLL with Scivation and Train, Eat and LIVE the Scivation lifestyle and see a UNC basketball game, go HERE! http://www.muscleandstrength.com/store/scivationcomp.html

Let’s reach our goals TOGETHER!