Scivation's Video Prep Log

I just wanted to start a log on here for some added feedback and so people can follow along and perhaps learn a few things from my trials and tribulations. I have a video shoot on August 28 and a show in October 21. My MAIN goal is to hit 5% bodyfat by August 1 and stay there for a year and a half.

I will post today's post and my avatar is a newer pic from last week. I will have new pics this week. Here is my post on Scivation.com:

http://www.scivation.com/forums/showthread.php?t=2

Time to rock!

New Pics!

Today I slammed some chest, shoulders and triceps and tonight is my carb meal. I am posting pics, so I won't waste your time with my ramblings, I will let the pics speak for themselves.

I am at 186.5 pounds and my bodyfat was scientifically calculated at around 6.5% by a new, advanced technique known as "Derek's eye." Per Derek, I will need to focus on triceps and rear delts.

Here we go!

Some more for the YEAH BUDDY crew.

And as always, I have my groupies.

Carb Meal pics:

These were taken mid carb meal

Post Carb Meal

Two more...

Yesterday I hit some legs compete with deadlifts, squats, leg curls, walking lunges and also hit up 45 mins of cardio PW. The biggest thing was even after my hamstring issue, getting 405 for 4 reps on deadlift.

Today I hit back and arms with my wife. Nothing too special to report, but we hit it hard. We finished off with 30 mins PW cardio.

I am sitting at 187 and looking decently tight. I spilled over a bit last carb meal and am still recovering from that but after tonights carb meal, I have no doubt I will be losing fat uncontrollably.

4 weeks to go and I plan on being 5% bodyfat by August 1. YEAH BUDDY!

Today's Update

Well, yesterday I went for a walk in the morning with Katie and Kami for 45 minutes and then I walked my dogs for 40 minutes at night. This was all I did, as it was a training day off. I also waxed my Carolla and that burned some calories! As I told my wife, if you can pick up chicks in a Carolla, you know you got game!

I also had a talk with my wife and I realized that I really enjoy competing. Thus, I am going to take this serious (not that I am a slacker now) and am going to go as far as I can with this. I am competing in the NPC, so there are obvious obstacles to overcome, but I feel that with Chuck and the TEAM in my corner and my regimented schedule, I can still get all of my work done and take this to the next level. Chuck is now in charge of my diet 100% and I am in his hands now. I will need an objective eye like Chuck's to make it there. This is why ANYONE can benefit from having a diet guy by his side, even a so-called expert like myself.

Today I busted out some chest, shoulders and traps and 45 mins PW cardio. It was a great workout and I am re-fired up! 8 weeks until the video--time to hit 5%. YEAH BUDDY!

New pics tonight post carb meal...

I have a spring in my step like a girl who has just been deflowered on prom night. Ever since I decided to be serious about bodybuilding, I have a huge smile on my face.

Last night, I got home at around 6pm after playing with some vasoXplode and my wife had a, what I call, "MILFS Night Out" with some friends. So I fed Kami, played with her, gave her a bath, did the night-night routine and had her asleep by 7:30. I then mixed up my Xtend and off to the treadmill for 30 minutes of cardio. We have a video monitor in Kami's room, so it was awesome watching her sleep while doing cardio-she is the cutest baby ever!

It was carb night, and I went downstairs at around 8:15. I then had some work to do, so at 9pm I finally got to make my meals for tomorrow, do some more work, and then start my carb meal at 9:45! For most this is early, but I get up at 4:20am. My wife came home and I prepped my carb meal. I then ate while stuffing Dialene 4 samples for sign ups on scivation.com and dialene4.com and FINALLY got done at 11pm. Too damn late for pictures--so I will try and get some tonight.

Today I will hit LEGS, so I am jacked. Time to get serious and hit a few YEAH BUDDYS for the homies!

I never post my workout because no one really cares and it takes a lot of time, but today I CRUSHED legs and am so proud that I will post the workout.

Warm up
Back Extensions with 50lb DB superset with Decline sit ups for 4 sets of 15 reps
Calf Raises: 4 sets up to 300lbs

Squats ATG
135 x 10
135 x 10
225 x 8
275 x 6
275 x 6
275 x 6

Stiff Leg DL (first time doing since hammy injury)
135 x 10
135 x 10
185 x 8
185 x 8
185 x 8

Walking Lunges EACH LEG
30lb DBs x 15
30lb DBs x 15

Smith Machine Tip Toe ATG squat SLOW
4 sets with 1 plate per side

Leg Press Single Leg, then 2 legs, then calf press
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15

Walking Lunges EACH LEG
30lb DBs x 15
30lb DBs x 15

Leg Curls
4 sets

Calf Raises
4 sets up to 300lbs


45 minutes LI Cardio

Supplement: 12 scoops Scivation Xtend


I had horizontal cross-striations in my quads and the veins were NUTS! It is game time baby!

There were so many YEAH BUDDY's being yelled at my house that my neighbors almost had to call the police. This is me at 7.5 weeks out from the video shoot and 15.5 weeks out from the Carolina Clash and 18.5 weeks until the National Qualifier I have chosen to do in Kentucky (www.KentuckyMuscle.com).

Four more...

Why stop there?

lookin strong man, keep up the awesome work

Thanks--it is gametime!

Today I woke up feeling worn down. Unlike those who say that if you don't feel like going to the gym, don't go, I feel that these are the days that Pro Cards are won! I have gone over this before, but I have a wife, a child and a VERY busy career. If I skipped the gym every day I felt run down or didn't FEEL like going, I would never train! Check this clip out...

http://www.bodybuilding.com/fun/videos/2007/lobliner_interview.wmv

Today, a new training system was born. Ladies and Gentlemen, I bring you what would happen if German Volume Training took Marc Lobliner to dinner, wined and dined him, and did the nasty thus impregnating Marc. Marc then gave birth to the KING of all volume training programs.....

POLISH POWER TRAINING (PPT)

PPT is a new, exciting system based on some GVT principles but utilizing shorter rests and higher volume, perfect for dialing it in for a show or just to NAIL conditioning in the last 4-6 weeks of a diet. I will expand on this in a future article, but here is what I did today. It took 1hr and 15 minutes but the pump when combined with vasoXplode and Xtend was INSANE! This was my workout for Chest, Shoulders and Traps:

Flat Barbell Bench Press
2 sets 135 x 15 warm up
4 sets 225 x 10
6 sets 185 x 10

Standing Dumbbell Shoulder Press
1 set 40 x 10 warm up
10 sets 50 x 10

Smith Machine Shrug
1 set 135 x 10
10 sets 185 x 10

Flys
4 sets 50 x 10

Lateral Raises
4 sets 20 x 10

Shrugs with Abduction Start
4 sets 30 x 10


CARDIO: 45 mins LI Cardio on Incline Treadmill


I will be doing this for every bodypart and will have a detailed article shortly!

My diet is flawless and I have been cooking all of my food in a big skillet the night before for all six meals. I measure and combine tilapia, chicken, steak and eggs and cook it with my asparagus, green beans and broccoli. This works to the PERFECT macros for each meal. I then skillet it with Frank's Red Hot and when it's done, pop it in a tupperware and top with avocado. This make the Cut Diet VERY tasty and varies my protein and veggie source every meal!

I have also been taking my Dialene 4 and Sesamin Cut Diet Summer Stack and yes, it still rocks and my results speak for themselves.

GAMETIME--YEAH BUDDY!

Weight: 186 even

YEAH BUDDY! I have lost 0.5 pounds since the last carb meal. I have one scheduled tonight as Chuck has me rock one every four days instead of three because it is what works for ME right now. The man is a genius and can be found at www.dietsbychuck.com or www.teamscivation.com. What a difference a week with Chuck and Derek makes!

I am still sore from legs on Tuesday, so today will be a metabolic olympic lift day. I plan on doing hang cleans for MANY sets (almost like Iron Cardio), then a few chest an back supersets to really get the furnace stoked, and of course abs and calves. Then, taking a page out of Bill Finkbiner's book, take 3 Dialene 4 then do my 45 mins of LI cardio PW. Let's see how it works!

Tonight is the carb meal and it will be the same as last time. At day 4, I am pretty flat, yet veiny and hard. Time to go tear up the weights!

THE RETURN OF CLEAN CARDIO!

For the record, this is Clean Cardio:

http://www.bodybuilding.com/fun/par37.htm


I promised my wife I would slam legs with her tomorrow so I needed something to do today and I was out of bodyparts. Clean Cardio came to mind. I took my perworkout VasoCharge (name changed from vasoXplode effective this week) and went to the gym. There I did my normal warm up and just for a refresher, here it is:

Lower Back Extensions
No weight for 15 reps
55lb dumbbell for 15 reps -- 3 sets

superset with

Situps for 15 reps


Calf Raises
4 sets of 6-15 reps


The I hit it! Hanging Cleans have not been done for a while by me, but I managed to get 185lbs. Here is what I did:

95 x 10 for 2 sets
135 x 8 for 1 set
185 x 3 for 10 sets

I then did the following superset:

Machine Bench Press
150lbs x 10 reps for 10 sets

superset with

Lat Pulldowns
60lbs x 10 reps for 10 sets

Then the abs

Hanging Leg Raises
4 sets of 10 reps


Then I took 3 Dialene 4 and 5mg Yohimbine HCl and hit the treadmill for 45 minutes of LI cardio.

I must have burned about 18,000 calories.

Marc, I very much dig that as the President of Scivation you practice what you preach! Nice job and keep up the good work!!