Derek Charlebois, Rob Moran, and Marc Lobliner's Legendary 2010 Prep

[Scivation]

7-3-09

6am Deadlift and Hamstring Day at Gold's Gym South Beach, FL

384 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!

Back and Hams are the KEY to an IFBB PRO CARD!

Deadlifts
135 x 15
225 x 8
315 x 5
365 x 2
315 x 3
225 x 5
135 x 10
7 sets

Stiff Leg Deadlifts
135 x 10
225 x 5 (lower back is SHOT from deads!!!)
185 x 6
185 x 6
135 x 10
5 sets

Vertical leg press (OLD SKOOL!!!!!)
135 x 10
225 x 10
315 x 10
315 x 10
225 x 15
135 x 20
6 sets

Seated leg curl
60 x 15
90 x 12
105 x 8
105 x 8
Superset with
Leg press calf raise
190 x 15
235 x 12
250 x 10
250 x 10
8 sets

Lying leg curl
80 x 10
80 x 8
80 x 8
80 x 8
Superset with
Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
8 sets

Standing one leg curl
30 x 10
30 x 10
30 x 10
30 x 10
Superset with
rev hack squat calf raise
135 x 15
225 x 15
315 x 15
315 x 15
8 sets

Weighted machine double crunch
60 x 8
60 x 6
60 x 6
3 sets

Hanging leg raise
8
8
8
3 sets

48 total sets!


PWO Cardio
30 minutes at 3 speed and 0 incline on treadmill. My body is SHOT from this workout!!!

[NTT91]

I'm not gonna lie, mixing pb with chicken doesnt sound to appealing!

[Scivation]

Originally Posted by NTT91

I'm not gonna lie, mixing pb with chicken doesnt sound to appealing!

I am in a hotel room 95% of my life NOT out selling or meeting with people. I make due and get results, period.

I have a damn IFBB Pro Card to win in 384 days.

[trapt1213]

Originally Posted by NTT91

I'm not gonna lie, mixing pb with chicken doesnt sound to appealing!

It is actually, I tried it, after seeing it on here. I just measured it out, and then put the P butter on top of the chicken. I liked it a lot. But everyone has their own quirks and ways they like things!

[Scivation]

Originally Posted by NTT91

I'm not gonna lie, mixing pb with chicken doesnt sound to appealing!

Originally Posted by trapt1213

It is actually, I tried it, after seeing it on here. I just measured it out, and then put the P butter on top of the chicken. I liked it a lot. But everyone has their own quirks and ways they like things!

Just don't be a flavor pussy!

[otongki]

Originally Posted by Scivation

Just don't be a flavor pussy!

It's actually taste like chicken satay Try to add a little bit water to the pb, and a squirt of lime.

[Dedicated37]

Originally Posted by Scivation

This is VERY individual and also why you NEED to sign up for Team Scivation! We will tailor it to YOU!!

Thanks man, I sent Rob a email. Team Scivation Rocks! It's amazing how great your diets / products are!

[Bignbuff]

Originally Posted by NTT91

I'm not gonna lie, mixing pb with chicken doesnt sound to appealing!

Haven't you seen the recipe video (no stalker) where Marc says, I believe verbatim:

"Personally I'd eat straight crap if it kept me lean and made me grow."

[bballbrett5]

1) Don't knock it till ya try it...chicken and pb is great
2) Any nut butter makes any food better. Seriously. ANY food. Meats, vegetables, fruits, cereals, ice cream, fish, poultry...seriously I'm having real trouble thinking of foods not enhanced by things like PB

[Scivation]

Originally Posted by bballbrett5

1) Don't knock it till ya try it...chicken and pb is great
2) Any nut butter makes any food better. Seriously. ANY food. Meats, vegetables, fruits, cereals, ice cream, fish, poultry...seriously I'm having real trouble thinking of foods not enhanced by things like PB

When I am in a hotel, as long as it is clean and edible since I don't eat out much, I could give two drops of monkey urine how it tastes!

I just want that damn IFBB Pro Card.

[pwc]

Get this guy a Scivation diet...

http://www.youtube.com/watch?v=u2OR6Kjo5m4

[NTT91]

I lol'ed at monkey urine

[Scivation]

VOTE FOR SCIVATION, PRIMAFORCE AND PGN NUTRITION in the Annual Bodybuilding.com Awards! CLICK HERE AND VOTE NOW!!!!
http://www.bodybuilding.com/fun/supplementawardpage.htm

[trapt1213]

Originally Posted by Scivation

VOTE FOR SCIVATION, PRIMAFORCE AND PGN NUTRITION in the Annual Bodybuilding.com Awards! CLICK HERE AND VOTE NOW!!!!
http://www.bodybuilding.com/fun/supplementawardpage.htm

BEAT YA TO IT! :P But seriously High end Quality supplements, and free Diet and Training along with crazy forum posts, I love it. Thanks again Scivation

[bbqwizard]

Originally Posted by bballbrett5

1) Don't knock it till ya try it...chicken and pb is great
2) Any nut butter makes any food better. Seriously. ANY food. Meats, vegetables, fruits, cereals, ice cream, fish, poultry...seriously I'm having real trouble thinking of foods not enhanced by things like PB

I agree! I have it almost every day! ..and some day's with almond butter When I eat it for breafast, I add cinnamon and sucralose...nom nom nom!

[LayzieBone085]

Originally Posted by Scivation

VOTE FOR SCIVATION, PRIMAFORCE AND PGN NUTRITION in the Annual Bodybuilding.com Awards! CLICK HERE AND VOTE NOW!!!!
http://www.bodybuilding.com/fun/supplementawardpage.htm

Hell yeah!

Scivation is bringing home the hardware at the Olypmia!

[Scivation]

7-3-09

6am Deadlift and Hamstring Day at Gold's Gym South Beach, FL

384 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!

Back and Hams are the KEY to an IFBB PRO CARD!

Deadlifts
135 x 15
225 x 8
315 x 5
365 x 2
315 x 3
225 x 5
135 x 10
7 sets

Stiff Leg Deadlifts
135 x 10
225 x 5 (lower back is SHOT from deads!!!)
185 x 6
185 x 6
135 x 10
5 sets

Vertical leg press (OLD SKOOL!!!!!)
135 x 10
225 x 10
315 x 10
315 x 10
225 x 15
135 x 20
6 sets

Seated leg curl
60 x 15
90 x 12
105 x 8
105 x 8
Superset with
Leg press calf raise
190 x 15
235 x 12
250 x 10
250 x 10
8 sets

Lying leg curl
80 x 10
80 x 8
80 x 8
80 x 8
Superset with
Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
8 sets

Standing one leg curl
30 x 10
30 x 10
30 x 10
30 x 10
Superset with
rev hack squat calf raise
135 x 15
225 x 15
315 x 15
315 x 15
8 sets

Weighted machine double crunch
60 x 8
60 x 6
60 x 6
3 sets

Hanging leg raise
8
8
8
3 sets

48 total sets!


PWO Cardio
30 minutes at 3 speed and 0 incline on treadmill. My body is SHOT from this workout!!!


DIET!!

515am PreWO Meal 1
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

915am PWO Meal 2
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

130pm Meal 3
7oz lean beef
30g peanut butter
50p, 15f

445pm Meal 4
7oz chicken
99g blueberries
30g peanut butter
50p, 15f, 15c

645pm Meal 5 on plane
4oz chicken
28g Scivation vanilla whey
18 almonds
50p, 15f

10pm Meal 6
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c

135am Meal 7
7oz chicken
30g almond butter
50p, 15f


DAILY DIARY

I have been gone from home for FIVE total days, Monday morning through Friday night. I had a very, very successful and productive week. I am home for ONE day and then fly to Dallas Sunday morning, travel all over the state, and return Saturday night. I then have a meeting in South Carolina on Satuday, then I have to fly to PA to meet with GNC Monday and Tuesday and then depart to SC for Jen Hendershott's (my business partner) show and then the next day, fly to CT. I am REALLY feeling bad for my wife and she is also working as the Director of Marketing for PGN (www.pgnnutrition.com) full time and raising the kids. It is time to look into a daytime nanny. I miss them but we need to grow Scivation and take over. We believe in what we represent and are sacrificing a lot, as are the rest of the team including Rob, Derek and Brian, our CFO. This is an amazing, yet difficult time and since my vacation, I have accepted God and my faith of Judaism into my life. I am happy that I have accepted God into my life as my optimism and faith are unwaivering now.

I just wanted to say that we all appreciate the support that you, our customers, show us and we are grateful that you entrust us with the honor and privledge of helping you to reach your health and physique goals. Knowing that we can help YOU is what makes me proud to represent this great organization.

Just for fun, below is my schedule until after the Olympia. We appreciate your support and will continue to represent what is good about bodybuilding, fitness, physique improvement and supplements. And, above all, we will continue to practice what we preach and provide you with only the very best supplements to take your health and appearance...and self esteem and mental fortitude to all time highs. Anything less than YOUR best is mediocrity. At Team Scivation, we strive for brilliance and nothing less.


THE ROAD SHOW

July 5-10: TX with Europa

July 11: Columbia, SC for trainers affiliate demo

July 13-14: PA with GNC

July 17-19: Jen's Show

July 19-23: CT with Europa

July 26-29: Rob and I at VS conference in Orlando

Aug 10-14: Boise for videos and brainstorming with Derek and Rob.

August 17-21: GA with Europa

August 24-28: N. FL. With Europa

TENTATIVE Aug 31-Sep 4: S. FL with Europa Follow Up.

September 14-28: ridealong with Europa in LA week before Olympia and then the Olympia


UPDATE PICS FROM SATURDAY MORNING AT 182lbs!!!











Some post flight bloat, but who cares--I ain't competing for a while!

[sodomojo]

Marc-Awesome you've accepted God. Does that mean that we won't hear you talk about 'boobies' anymore, lol?

[Scivation]

Originally Posted by sodomojo

Marc-Awesome you've accepted God. Does that mean that we won't hear you talk about 'boobies' anymore, lol?

I will not change my personality.

[NTT91]

U call those pics bloated?!?!

[MoEcho]

Originally Posted by Scivation

I will not change my personality.

As it should be! God made you just how you are

(And God likes a good 'boobie' reference every now and then)

[trapt1213]

Originally Posted by Scivation

7-3-09

6am Deadlift and Hamstring Day at Gold's Gym South Beach, FL

384 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!

Back and Hams are the KEY to an IFBB PRO CARD!

Deadlifts
135 x 15
225 x 8
315 x 5
365 x 2
315 x 3
225 x 5
135 x 10
7 sets

Stiff Leg Deadlifts
135 x 10
225 x 5 (lower back is SHOT from deads!!!)
185 x 6
185 x 6
135 x 10
5 sets

Vertical leg press (OLD SKOOL!!!!!)
135 x 10
225 x 10
315 x 10
315 x 10
225 x 15
135 x 20
6 sets

Seated leg curl
60 x 15
90 x 12
105 x 8
105 x 8
Superset with
Leg press calf raise
190 x 15
235 x 12
250 x 10
250 x 10
8 sets

Lying leg curl
80 x 10
80 x 8
80 x 8
80 x 8
Superset with
Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
8 sets

Standing one leg curl
30 x 10
30 x 10
30 x 10
30 x 10
Superset with
rev hack squat calf raise
135 x 15
225 x 15
315 x 15
315 x 15
8 sets

Weighted machine double crunch
60 x 8
60 x 6
60 x 6
3 sets

Hanging leg raise
8
8
8
3 sets

48 total sets!


PWO Cardio
30 minutes at 3 speed and 0 incline on treadmill. My body is SHOT from this workout!!!


DIET!!

515am PreWO Meal 1
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

915am PWO Meal 2
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

130pm Meal 3
7oz lean beef
30g peanut butter
50p, 15f

445pm Meal 4
7oz chicken
99g blueberries
30g peanut butter
50p, 15f, 15c

645pm Meal 5 on plane
4oz chicken
28g Scivation vanilla whey
18 almonds
50p, 15f

10pm Meal 6
Scivation egg pancake
30g peanut butter
99g blueberries
50p, 15f, 15c

135am Meal 7
7oz chicken
30g almond butter
50p, 15f


DAILY DIARY

I have been gone from home for FIVE total days, Monday morning through Friday night. I had a very, very successful and productive week. I am home for ONE day and then fly to Dallas Sunday morning, travel all over the state, and return Saturday night. I then have a meeting in South Carolina on Satuday, then I have to fly to PA to meet with GNC Monday and Tuesday and then depart to SC for Jen Hendershott's (my business partner) show and then the next day, fly to CT. I am REALLY feeling bad for my wife and she is also working as the Director of Marketing for PGN (www.pgnnutrition.com) full time and raising the kids. It is time to look into a daytime nanny. I miss them but we need to grow Scivation and take over. We believe in what we represent and are sacrificing a lot, as are the rest of the team including Rob, Derek and Brian, our CFO. This is an amazing, yet difficult time and since my vacation, I have accepted God and my faith of Judaism into my life. I am happy that I have accepted God into my life as my optimism and faith are unwaivering now.

I just wanted to say that we all appreciate the support that you, our customers, show us and we are grateful that you entrust us with the honor and privledge of helping you to reach your health and physique goals. Knowing that we can help YOU is what makes me proud to represent this great organization.

Just for fun, below is my schedule until after the Olympia. We appreciate your support and will continue to represent what is good about bodybuilding, fitness, physique improvement and supplements. And, above all, we will continue to practice what we preach and provide you with only the very best supplements to take your health and appearance...and self esteem and mental fortitude to all time highs. Anything less than YOUR best is mediocrity. At Team Scivation, we strive for brilliance and nothing less.


THE ROAD SHOW

July 5-10: TX with Europa

July 11: Columbia, SC for trainers affiliate demo

July 13-14: PA with GNC

July 17-19: Jen's Show

July 19-23: CT with Europa

July 26-29: Rob and I at VS conference in Orlando

Aug 10-14: Boise for videos and brainstorming with Derek and Rob.

August 17-21: GA with Europa

August 24-28: N. FL. With Europa

TENTATIVE Aug 31-Sep 4: S. FL with Europa Follow Up.

September 14-28: ridealong with Europa in LA week before Olympia and then the Olympia


UPDATE PICS FROM SATURDAY MORNING AT 182lbs!!!











Some post flight bloat, but who cares--I ain't competing for a while!

Lookin good, Damn good. Enjoy your 4th Of July.

[Ronaldinha]

Hello Marc,

Some stuff never change, even when months or years pass through.

I just passed to say you look awesome as always, you are EPIC and I bet my head as you are going to have that PRO CARD!!!

Eat and train well, drink xtend and be happy!!

[triplewhammy]

Originally Posted by sodomojo

Marc-Awesome you've accepted God. Does that mean that we won't hear you talk about 'boobies' anymore, lol?

LOL we shall see...either way, life-change doesn't happen overnight so we'll just give it time!

Originally Posted by Scivation

I will not change my personality.

You'd be surprised what God can do when you give your life to him. Your personality may not change but your priorities might -- including what you set your mind on.

You know I love you no matter what though, bro!

Originally Posted by MoEcho

As it should be! God made you just how you are

(And God likes a good 'boobie' reference every now and then)

Meh.




-Josh

[gupunkitar2004]

Marc has Scivation/Primaforce ever had any relationship with Vitamin World.

[LayzieBone085]

Its because of you guys, and your methods of dieting/training that have helped change over 1000+ individuals lives. Not only for the better but for a permanent change for the future. Your hard work will pay off in the end Marc, and every year you continue to see Scivation climb the charts as a better supplement company and closing in on some amazing achievements, last year was glutamine of the year award, now your up for 10 nominations I would not be surprised if you won at least 3! Xtend is off the charts, and you continue to add more quality supplements to your line.

Rock and Roll! Where in PA are you going to be? Or strictly all business? If your in western PA and got time for a training session let me know.

[Scivation]

Originally Posted by gupunkitar2004

Marc has Scivation/Primaforce ever had any relationship with Vitamin World.

We did, but we decided NOT to sell to them anymore.

That is all I will say on this matter.

[FATHER FLEX]

Going going back to Cali at some point eh.

[gupunkitar2004]

Originally Posted by Scivation

We did, but we decided NOT to sell to them anymore.

That is all I will say on this matter.

Fair enough, thanks for the quick response.

[k_Dash]

Heya Marc,

About how many EssentialFA gelcaps do you take a day? What's the minimum?