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W13D4 - Wednesday
BW: 182.7
AM Workout
Mid Run
7.5 Miles 1:10:33 (9:14 avg)@4
BW: 182.7
AM Workout
Mid Run
7.5 Miles 1:10:33 (9:14 avg)@4
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W13D5 - Thursday
BW: 181.4
AM Workout
Leg Press
315 x 15
365 x 15
BP
210 x [email protected]
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 25Comment
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W13D6 - Friday
BW: 182.1
AM Workout
Easy Run
4.1 Miles / 36:43 (8:40 avg) @3Comment
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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 [email protected]
335 x [email protected]
345 x [email protected] x 3
Press
130 x [email protected]
140 x [email protected] 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
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W14D3 - Tuesday
AM Workout
HBS
175 x 3
185 x 3
205 x [email protected]
215 x [email protected]
225 x [email protected]
IBP
155 x [email protected]
165 x [email protected]; [email protected]; [email protected]
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; 10Comment
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W14D5 - Wednesday
AM Workout
BP
205 x [email protected]
215 x [email protected]
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; 10Comment
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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 weeksComment
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W15D1 - Sunday
AM Workout
HBS
175 x 3
195 x [email protected]
215 x [email protected] x 2
Press
125 x [email protected]
135 x [email protected]
145 x [email protected] - Recent PR
Chins
BW x 5; 16; 10; 9
Deficit Push Ups
BW x 16; 11; 10
BB Curls
65lbs x 12; 10; 10Comment
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W15D2 - Monday
PM Workout
Easy Run
3 [email protected]
W15D3 - Tuesday
PM Workout
Dead
315 x [email protected]
335 x [email protected]
355 x [email protected]
IBP
135 x 6
150 x [email protected]
160 x [email protected]
170 x [email protected]
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; 35Comment
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W15D4 - Wednesday
BW: 182.2
AM Workout
BP
175 x 5
195 x [email protected]
210 x [email protected]
225 x [email protected]
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; 15Comment
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W15D5 - Thursday
BW: 181.4
AM Workout
Easy Run
3.3 Miles / 26:00 (7:55 avg)@4Comment
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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 [email protected]
365 x [email protected]
IBP
115 x [email protected]
135 x [email protected]
145 x [email protected]
150 x [email protected]
DBBP
60s x [email protected]
50s x 12 x 2
Chest Fly
23 x [email protected]
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
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W1D2 - Tuesday
BW: 183.2
AM Workout
HBS
135 x 8
165 x [email protected]
185 x [email protected] - Belt
195 x [email protected]
Press
95 x [email protected]
105 x [email protected]; 7.5
RDL
135 x 12
165 x [email protected]
175 x [email protected]
Leg Exten
100 x 15; 12
DB Standing Curls
30s x 17; 13
Tricep Dips + Close Push Yps
BW x 20 + 7 x 2Comment
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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 calsComment
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W1D4 - Thursday
BW: 181.4
AM Workout
Dead
225 x 8
275 x [email protected]
295 x [email protected]
305 x [email protected]
BP
155 x [email protected]
165 x [email protected]
175 x [email protected]
IDBP
60s x [email protected]
55s x [email protected]; [email protected]
DB Lat Raises
15s x 17; 15
BB Curls
70 x 12; 12
French Press
38lbs x 16; 12Comment
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