First Marathon

02-06-2019

Run

8 miles: 01:30:11

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + aminos + peako2+ bio-gro

Comments
Kept a nice easy pace
 
02-07-2019

Run

4.5 miles

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + aminos + peako2+ bio-gro

Comments
Today was my last scoop of ergonine. Now to open up my ergo products.

Invalid Link Removed
 
02-08-2019

PWO Stack
-ErgoMix + MP wreckage + peako2

Intra
-karbolyn + eaas + bio-gro

Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-bb row: 145 (4x12)
-pronated dual handle row: 40 cluster
-dual pulley ng pulldown: 50 (4x10)
-chest pulls: (4x8)
-row pull over: 40(4x8)
-pinwheel curl: 30,30,25,25 (x12)
-preacher curl: 40 (4x8)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
Awesome pumps today and really felt the mind muscle connection. Followed tips from some good youtube videos. Some john meadows tips and markbell video ft. Alberto nunez
 
02-09-2019

Run

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Through the Day
-PES - Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+ karbolyn

Comments
 
*yesterday was a rest day and mom’s bday. Diet was horrible. Next week is scheduled 17 mile. Doing a less taxing leg day, removing calf workouts, and removing rack pulls/ deads on pull days really helped out a lot.
 
What are your macros looking like on the running days?
 
manifesto said:
What are your macros looking like on the running days?
Click to expand...

On my runs during weekday (8miles and below) i maintain it the same as every other day. ~2300 cals , ~180 p, ~60f, rest carbs.. on my long runs (saturdays) i don’t know.. i haven’t even tried counting.
 
Nice. I'm in this weird spot where I'm trying lean out, so I've been cutting carbs pretty low.

The only problem is my runs are suffering. Im training for a half in May...trying to find a balance
 
manifesto said:
Nice. I'm in this weird spot where I'm trying lean out, so I've been cutting carbs pretty low.

The only problem is my runs are suffering. Im training for a half in May...trying to find a balance
Click to expand...

Yea, i wouldn’t be able to do that. Half marathon lengths that i have ran so far i’m starving into mile 11 or so. This last saturday during my run i had 12 gatorade gummies ~44g carbs, and Half a protein bar ~12g carbs. Meal before run is around 50g carbs. Day before i add more carbs to my lunch so maybe an extra 200 cals of carbs just in anticipation for the long run.

Perhaps try adding in more carbs day prior to ur training run and carbs peri run.
 
02-11-2019

PWO Stack
-ErgoMix + peako2

Intra
-karbolyn + eaas + bio-gro

Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-machine incline press: 90 (3x8)
- bb bench press: 135, 145, 155, 165x5 (sets of 8)
-db bench; 50x10, 50x10, 50x8*40x8*30x8
-machine fly: 105x10, 10, 10
-db laterals: 25 (4x8)
-chest support db fly: 5 (4x15)
-rope tri pressdown: 42.5 (4x12)
-oh rope ext: 25 (4x10)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
 
How you splitting up you Push,Pull,Legs routine? I am thinking of changing it up to something similar...

Monday-pull
Tuesday-run
Wed-push
Thurs-run
Fri-legs
Sat- run
 
manifesto said:
How you splitting up you Push,Pull,Legs routine? I am thinking of changing it up to something similar...

Monday-pull
Tuesday-run
Wed-push
Thurs-run
Fri-legs
Sat- run
Click to expand...

When are your long runs? I placed legs at least 2 days before a run to give them time to recover. I also stopped doing heavy lifting since i wasn’t recovering adequately. Now i chase the pump on leg day and t has been working out great. All this Running has actually been building my legs and calves.


Monday-legs
Tuesday-push
Wed-run
Thurs-run
Fri-pull
Sat- run

This week i deviated due to forecasted rain,
So i am doing
Mon- push
Tues- run
Wed - legs or pull
Th- run
Fri- push or pull (depending on whAt i do wed)
Sat - run
 
I usually do my long runs on Sat
 
02-12-2019

Run

Invalid Link Removed

Through the Day
-PES - Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+

Comments
 
02-13-2019

PWO Stack
-ErgoMix + peako2 + ~150mg caffeine

Intra
-karbolyn + eaas + bio-gro

Legs
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-leg extension: 90x15
-goblet squat: 50lbs kb x12
-walking lunge: each leg body weight x16 each leg
-leg extension: isohold
4 rounds


Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
 
02-15-2019

PWO Stack
-Nutrabio + LCARLTART+ peako2

Intra
-karbolyn + eaas + bio-gro

Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-bb row: 155 (4 sets of 8)
-assisted chins: -40, -50, -50, -50(4xfailure)
-straight arm pulldown: 47.5(4x10)
-hammer machine pulkdown: 80, (4x8 eah side)
-stretchers: 85 (4x10)
-machine preacher curl: 45,45,45,35 (x15)
-ez bar reverse curls: 45 (4x15)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
great workout early this morning
 
02-16-2019

Run

Invalid Link Removed

Through the Day
-PES - Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+

Comments
 
02-18-2019

PWO Stack
-ErgoMix + peakO2 + total war

Intra
-karbolyn + eaas + bio-gro

Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-db press: 75 each hand , 80, 75, (sets 8)
-incline db press: 25, 35, 45, 55, incline bb press: 135, 145x8(sets of 10)
-hex press: 50each hand, 45, 45 (3x10)
-cable fly: 12.5, 14, 14(sets of 10)
-bent over lateral swings: 20, 20, 25,25 (sets of 20)
-rear machine fly: 110, 110, 105, 105 (4x8)
-single handle bent over extensions: 42.5 (4x10)
-oh rope ext: 35 (4x10)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
Skipping leg training this week. The high mileages per week are starting to stress my knees. I’ll focus on recovery this week and not push it.
 
02-19-2019

PWO Stack
-ErgoMix + peakO2 + caff free bang

Intra
-karbolyn + eaas + bio-gro

Pull
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-assisted chins:-40 (x11, 10, 10,9)
-chest supported row: 115 each side (4x8)
-db pullover: 60 (4x10)
-db shrugs: 90 each handx10, 10, 45x20,20
-reverse curls: 40 (4x15)
-db hammer curls: 15 (4x15)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
Insane pumps today
 
02-21-2019

cardio


Through the Day
-PES - Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+

Comments
Mix of treadmill and bike today for around 40 min. Warmed up my knees and prep them for tomorrows 18 miler.
 
02-22-2019

PWO Stack
-ErgoMix + peakO2 + white floods

Intra
-karbolyn + eaas + bio-gro

Push
Note: All weight is in pounds (lbs). “/“ represents super-set. "*" is a drop set. “.” Followed by number is failure, pause for 15-20sec, additional reps

-inclune smith: 25 each sidex25, 30x20, 35x15, 45x10
-pec minor/ dips: x8/failure (4 rounds)
-bent over lateral swings/ front raises: 17.5x30/ 17.5x10, x15/x15 (4 rounds)
-single arm single handle pushdown: 4x8, each arm
-kb lying extension: 18 each hand (4x12)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-bio-gro

Comments
 
No long run yesterday. Wife’s knee pain really hit hard and had to cut it short. She’ll be going to doctors. Now i’m left with a possibility of running alone. We’ll see. Today did some squats and deadlift but nothing extreme.
 
Probably her IT band. This usually happens when someone increases their mileage a little too fast.
 
Ended up being patellofemoral pain syndrome. Doctor cleared her to run and provided an adequate knee brace.
 
Nice. Could've been much worse news.
 
02-27-2019

Run

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Through the Day
-PES - Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+

Comments
 
03-04-2019

Run

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Through the Day
-Multi
-Ghost - Fish Oil
-ErgoMix
-bio-gro
-post run+ aminos + peako2+

Comments
That’s it for high mileage and i’m glad. All these long miles really take a toll on the body. Time to taper down.
 
I’ve still been training. First run last night since the 20miler. 5 miles. I needed that time off to recover from some lower back pain that i got after the run. I have only a handful more short runs left. Now just excited for the big day in 11 days.
 
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