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  • W13D4 - Wednesday

    BW: 182.7

    AM Workout

    Mid Run
    7.5 Miles 1:10:33 (9:14 avg)@4

    Comment


    • W13D5 - Thursday

      BW: 181.4

      AM Workout

      Leg Press
      315 x 15
      365 x 15

      BP
      210 x 2@7
      220 x [email protected]
      205 x 2 x 4

      Cable Rows
      110 x 10
      140 x 10; 11; 11

      Dips
      BW x 16; 10; 9; 8

      Leg Raises
      9; 9; 9

      Ez Bar Curls
      75lbs x 15; 12; 10

      DB Ammo Can Press
      25s x 17; 12
      17.5s x 25

      Comment


      • W13D6 - Friday

        BW: 182.1

        AM Workout

        Easy Run
        4.1 Miles / 36:43 (8:40 avg) @3

        Comment


        • W13D7 - Saturday

          BW: 181.7
          Waist: 33

          AM Workout

          Long Run
          16.3 Miles / 2:18:05 (8:28 avg) @8

          Notes
          - Felt much better this run than the 20 miler previous week
          - Starting to taper now
          End of Week 13 Stats

          Avg BW: 182.8 (-1.8lbs)
          Waist: 33.0 (-.25)
          Cals: 1900 (fully compliant)
          Miles Ran: 32.5
          W14D1 - Sunday

          AM Workout

          Dead
          315 x 3@6
          335 x 3@7
          345 x 3@8 x 3

          Press
          130 x 3@7
          140 x 3@8 x 4

          Chins
          BW x 16; 12; 8; 8

          Deficit Push Ups
          BW x 14; 12; 11; 10

          DB Standing Curls
          30s x 14; 9; 8; 10

          W14D2 - Monday

          AM Workout

          Easy Run
          5 Miles / 44:00 (8:50 avg) @3

          Comment


          • W14D3 - Tuesday

            AM Workout

            HBS
            175 x 3
            185 x 3
            205 x 3@6
            215 x 3@7
            225 x 3@8

            IBP
            155 x 5@7
            165 x 6@8; [email protected]; 6@9

            Pull Ups
            BW x 8 x 4

            Ab Wheel
            10 x 4

            DB Ammo Press
            20s x 35; 25; 25

            DB Standing Curls
            30s x 10; 11; 10

            Comment


            • W14D5 - Wednesday

              AM Workout

              BP
              205 x 2@7
              215 x 3@8
              205 x 2 x 4

              Rows
              140 x 11; 10; 9; 9

              Dips
              BW x 15; 10; 9

              Leg Raises
              10; 10; 7

              Curls
              75lbs x 15; 12; 10

              Comment


              • W14D5 - Thursday

                OFF

                W14D6 - Friday

                AM Workout

                Mid Distance Run
                6.1 Miles / 50:47 @4

                W14D7 - Saturday

                AM Workout

                Long Run
                10.3 Miles / 1:25:14 (8:17 avg) @6

                End of Week 14 Stats

                BW: ??? (Travel)
                Waist: ??? (Travel)
                Cals: 2 days of not tracking
                Miles: 20

                Notes
                - Marathon is on Sunday
                - Looking forward to checking the marathon box and moving back to lifting focus and maintenance for a few weeks

                Comment


                • W15D1 - Sunday

                  AM Workout

                  HBS
                  175 x 3
                  195 x 3@6
                  215 x [email protected] x 2

                  Press
                  125 x 3@6
                  135 x 3@7
                  145 x 3@8 - Recent PR

                  Chins
                  BW x 5; 16; 10; 9

                  Deficit Push Ups
                  BW x 16; 11; 10

                  BB Curls
                  65lbs x 12; 10; 10

                  Comment


                  • W15D2 - Monday

                    PM Workout

                    Easy Run
                    3 Miles@4

                    W15D3 - Tuesday

                    PM Workout


                    Dead
                    315 x 3@6
                    335 x 3@7
                    355 x 3@8

                    IBP
                    135 x 6
                    150 x 6@6
                    160 x 6@7
                    170 x 6@8

                    Pull Ups
                    BW x 9; 8; 9; 9

                    Ab Wheel
                    10 x 4

                    DB Curls
                    25s x 17; 12; 10

                    Ammo Can Press
                    35s x 50; 35; 35

                    Comment


                    • W15D4 - Wednesday

                      BW: 182.2

                      AM Workout

                      BP
                      175 x 5
                      195 x 3@7
                      210 x 2@8
                      225 x 2@9

                      Cable Row
                      120 x 10; 12; 12

                      Dips
                      BW x 17; 11; 10

                      Leg Raises
                      10; 10; 10

                      Ez Bar Curls
                      75lbs x 15; 12; 12

                      DB Ammo Can Press
                      20s x 20; 20; 15

                      Comment


                      • W15D5 - Thursday

                        BW: 181.4

                        AM Workout

                        Easy Run
                        3.3 Miles / 26:00 (7:55 avg)@4

                        Comment


                        • W15D6 - Friday

                          OFF

                          W15D7 - Saturday

                          Easy Run
                          3-4 Miles

                          W16D1 - Sunday Race MCM

                          26.2 miles / 4:07:38 (9:27 avg)@9.5

                          Notes
                          - First Marathon complete (Marine Corps Marathon)
                          - Beautiful course
                          - Perfect running conditions (weather, hydration, etc.)
                          - Was hoping to complete closer to 3:50:00 based on training, but later in the race my lower extremities were starting to hurt, decided not to push it, started to run/walk at mile 21
                          - In the future, I would give myself another month to train (start in mid-June for October 30 race) in order to have more weeks where the running volume averages 40-50 miles

                          W1D1 - Monday

                          PM Workout

                          Leg Press
                          315 x 10@6
                          365 x 10@7

                          IBP
                          115 x 8@6
                          135 x [email protected]
                          145 x 8@7
                          150 x [email protected]

                          DBBP
                          60s x 13@9
                          50s x 12 x 2

                          Chest Fly
                          23 x 14@9
                          20 x 14

                          Row - AMRAP 7 Mins
                          120 x 10; 10; 9; 8; 7; 7; 7 (48 reps)

                          French Press
                          38 x 14
                          33 x 12

                          Db Sitting Curls
                          25s x 16; 13

                          Notes
                          - Bottom of right foot hurts at time when walking
                          - Knees and hips did not hurt during the leg press (surprisingly)

                          Comment


                          • W1D2 - Tuesday

                            BW: 183.2

                            AM Workout

                            HBS
                            135 x 8
                            165 x 8@6
                            185 x [email protected] - Belt
                            195 x 8@8

                            Press
                            95 x 8@6
                            105 x [email protected]; 7.5

                            RDL
                            135 x 12
                            165 x 12@6
                            175 x 12@7

                            Leg Exten
                            100 x 15; 12

                            DB Standing Curls
                            30s x 17; 13

                            Tricep Dips + Close Push Yps
                            BW x 20 + 7 x 2

                            Comment


                            • W1D3 - Wednesday

                              BW: 181.4

                              AM Workout

                              Db Ammo Can Press
                              15s x 50; 40; 40; 35

                              Neutral Grip Pull Ups
                              BW x 10; 10; 10; 10

                              Leg Raises
                              BW x 10; 8; 7

                              AirbDyne
                              1:00 on / 2:00 off x 4
                              24 cals
                              26 cals
                              22 cals
                              21 cals

                              Comment


                              • W1D4 - Thursday

                                BW: 181.4

                                AM Workout

                                Dead
                                225 x 8
                                275 x 8@6
                                295 x 8@7
                                305 x 8@8

                                BP
                                155 x 10@6
                                165 x [email protected]
                                175 x [email protected]

                                IDBP
                                60s x 9@9
                                55s x 10@8; 10@8

                                DB Lat Raises
                                15s x 17; 15

                                BB Curls
                                70 x 12; 12

                                French Press
                                38lbs x 16; 12

                                Comment

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