HLM Modified

[AnonND]

W13D4 - Wednesday

BW: 182.7

AM Workout

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

[AnonND]

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

[AnonND]

W13D6 - Friday

BW: 182.1

AM Workout

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

W15D5 - Thursday

BW: 181.4

AM Workout

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

[AnonND]

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)

[AnonND]

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

[AnonND]

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

[AnonND]

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