First Marathon

[Mowglisml]

First marathon. Wife wants to do one before she’s 30. ~14 weeks out.

Training:
*Lifting: 3 days (Pull, Push, Legs)
*Running: 3 days

Quick Stats:
*30
*5’11”
*188-190lbs (current weight fluctuates around there)

Supplements:
*Ergo, PWOs here and there, MVs & Fish oil

 

[Mowglisml]

12-17-2018

PWO Stack
-1/2 speed force + ergonine

Intra
-Recovery Factor

Bench
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

-Bench: 165x5, 185x3, 210x1.3 (I did a single easy, so I had someone spot me after ~15 sec rest. He helped a bit on the 3rd rep)
-Hammer Strength: 45x8, 55x8, 65x8, 70x6 (each side)
-Decline BB: 135x6, 155x6, 175x6
-Machine Fly: 85x10, 10, 10, 10
-Cable Fly: 3 pump sets to failure

Through the Day
-PES - Multi
-PES - Fish Oil

Comments
-

 

[Mowglisml]

12-19-2018

PWO Stack
-1/4 speed force + ergonine

Intra
-Recovery Factor

Squat
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

-Squat: 225x5, 250x3, 280x7.1
-Lying leg curls: up the weights with 15 sec brakes up to 110x8*8 partials from stretch position
-Seated leg press (frog stance): 8sets of 150x8
-Leg Extensions: 4 sets to failure 95lbs
-calf cluster sets

Through the Day
-PES - Multi
-PES - Fish Oil

Comments
Squats felt great today and I beat my log by a lot compared to last cycle. Weight is also up a bit today 192lbs

 

[Mowglisml]

12-20-2018

Run

3 miles - 28.15 min

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + bcaas

Comments
-

 

[Mowglisml]

12-21-2018

PWO Stack
-speed force + ergonine

Intra
-Recovery Factor

Press
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

-Press: 95x5, 110x3, 125x3
-db sh press: 40x6, 50x6, 60x6, 60x6
-machine rear fly: 100x15, 15, 15 (10 partials after every set)
-front db raise/ standing lateral raise: 15x10, 10, 10/ 15x10,10,10
-machine press: 45x12, 50x12, 50x12, 50x12
-wide sup grip pulldown (rear delt targeting): cluster set

Through the Day
-PES - Multi
-PES - Fish Oil

Comments
-

 

[Mowglisml]

12-22-2018

PWO Stack
-bcaas + ergonine

Intra
-Recovery Factor 1/2 scoop + karbolyn + bcaas

Deadlift
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

-Deadlift: 250x5, 285x3, 315x7
-pullups: 3x5
-db row: 60x8, 60x8, 70x6
-d handle cable row: 120x10, 10, 10
-lat pulldown: 100x10, 10, 10
-bb curl: 50x10, 10, 10
-db hammer curl: 20x8, 8, 8

Through the Day
-PES - Multi
-PES - Fish Oil

Comments
Dealifts felt great and feeling good pumps from predator and pwo meal

 

[Mowglisml]

12-23-2018

Run

6 miles - 1:08:44

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + bcaas + gatorade

Comments
-great session.

 

[Mowglisml]

12-24-2018

PWO Stack
-bcaas + ergonine + 100mg caff

Intra
-karbolyn + bcaas/eaas

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

-slight incl db press: 30,40,55,65x8,8,8,8
-bb press: 135x6, 155x6, 175x5.1
-chest press machine: 100x8, 105x8, 5,4,3
-machine fly: 120x8,120,120
-rear machine fly: 100x15, 15, 15, 15
-smith press: 25sx6, 6,6,6
-cable dual handle tri press: 42.5x10, 10, 10, 10
-db skullcrusher: 15x12, 12.5x12, 12.5x12, 12

Through the Day
-PES - Multi
-PES - Fish Oil

Comments
First day of my PPL routine. It felt damn great. No pump products and my pumps were insane.

 

[Mowglisml]

12-26-2018

PWO Stack
-ghost legend + ergonine

Intra
-karbolyn + bcaas/eaas

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

-seated leg curl: 110x10, 115x10,10, 10*75x10*55x10
-bb pause squat: 205, 205, 205, 205, 205(sets of 6)
-bulgarian drop set of death: 20, 35, 45 (each leg)
-bb stiff leg dl: 155x10, 5.2.3
-seated leg press calf raises: 6x10x130

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

Comments
Brutal, brutal day...

 

[Mowglisml]

12-27-2018

Run

3 miles - 0:26:36

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + eaa/bcaa

Comments
-practicing a faster pace on these shorter runs

 

[rgurleyjr]

You're only running 3 days a week? If your gonna want to just finish a marathon, you better start running more miles pretty quick. You might want to consider cutting a few days out of lifting and run more, or just run more with continuing to lift.

Dont run faster, run longer AND slower. A marathon is a big step. What's the longest race you have raced?

 

[Mowglisml]

12-28-2018

PWO Stack
-ergonine

Intra
-karbolyn + bcaas/eaas

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

-1arm bb row: 4x50 (sets of 8)
-assited chins: 3x8 (-25lbs)
-db pullover: 3x60 (sets of 10)
-db shrugs: 3x (sets of 12)
-bb back extension: 3x30 (sets of 10)
-decline leg raises: 4xfailure
-db preacher: 4x15 (sets of 10)
-db hammer: 3x25, 1x20 (sets of 8)

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

Comments

 

[Mowglisml]

12-29-2018

Run

7 miles - 1:23:38

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + eaa/bcaa

Comments
Wife Dinner and UFC tonight.

 

[Mowglisml]

12-31-2018

PWO Stack
-ergonine + 100mg caff

Intra
-karbolyn + bcaas/eaas

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

-lying leg curls: 80, 90, 90,90 (sets of 10)
-bb pause squat: 225, 225, 225, 225,225
-seated leg press: 270*215*170*130
-db stiff leg dl: 75 (3sets of 8)
-seated leg press machine calf: 140 (6 sets of 10)

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

Comments[/QUOTE]

 

[Mowglisml]

01-02-2019

Run

5 miles - 0:50:00

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + eaa/bcaa

Comments

 

[Mowglisml]

01-03-2019

PWO Stack
-ergonine + re1gn

Intra
-karbolyn + bcaas/eaas

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

-slight incl db press: 65, 65,65,65(sets of 10)
-bb bench press: 115, 135, 145, 150
-dips cluster
-machine fly: 100 (3x8)
-reverse delt fly: 100 (4 sets of 20)
-oh press: 95, 95,95,95 (sets of 6)
-tric pushdown single handles : 40, 50, 50, 50 (sets lf 10)
-overhead rope ext: 30(4 sets of 12)

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

Comments

 

[Mowglisml]

01-04-2019

PWO Stack
-

Intra
-karbolyn + bcaas/eaas + total war

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

-1 arm bb row: 50 (4 of 10)
-cg pulldown: 140 (3 of 8)
-db pullover: 60x10,10,10
-smith rack pull: 80 each side, 90, 100, 115, 115 (sets of 5)
-back extension machine: 2x20
-rope crucnhes: 62.5xfailure (4 sets)
-bb curl: 50 (4x8)
-incline db hammer: 15 (4x10)

Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine

Comments
-ihop breakfast

 

[Mowglisml]

01-05-2019

Run

8 miles - 1:41:47

Through the Day
-PES - Multi
-PES - Fish Oil
-Ergonine (post) + eaa/bcaa + karbolyn

Comments
Broke in new shoes that i invested in. Nike pegasus 34s.

 

[Mowglisml]

1-06-2019
Complete rest day. Massage and salt bath. This week another grind.

 

[Mowglisml]

01-07-2019

PWO Stack
-quake caff free 1 scoop + xtend perform 1/2 scoop + half scoop re1gn

Intra
-karbolyn + eaas

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

-seated leg curl: 120, (4x8)
-bb pause squat: 240,240,240,240,225 (x6)
-seated leg press: 130, 170, 210, 250, 270,290(sets of 10)
-bb stiff leg dl: 215, (3x8)
-seated leg press calf: 150 (4x8)

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

Comments
-

 

[Mowglisml]

01-08-2019

PWO Stack
-quake caff free 2 scoop + 100mg caff

Intra
-karbolyn + eaas

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

-slight incline db press: 65 (3x12, 1x11)
-bb bench: 95, 110, 120, 135(sets of 10)
-incline machine press cluster: 45 each side
-cable fly: 17.5 (3x8)
-rear db fly: 10 (4x25)
-seated db press: 40 (4x8)
-single handle tri pressdown: 25x20, 30x20,20,20
-decline db extension: 12.5 (4x12)

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

Comments
-

 

[Mowglisml]

01-09-2019

Run

5 miles - 1:01:04

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments
-

 

[Mowglisml]

01-11-2019

PWO Stack
-quake caff free 2 scoop + 100mg caff+ ergonine

Intra
-karbolyn + eaas

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

-1 arm bb row: 50 (4x12)
-single arm sup pulldown: 50 (3x10)
-db pullover/negative chins: 60x10,10,10,10/6, 6,7,8 (4 rounds)
-hyper extensions: 4x15
-rope crunches: cluster
-db curl: 4x20x8 each hand
-ez bar reverse curl: 4x40x12

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

01-12-2019
-rest stretch foam roll epsom bath
Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform


01-13-2019
-10 miles: 1:55:37
-Daily supplements: ergonine, ghost fish oil, pes multi, xtend perform & karbolyn

 

[Mowglisml]

01-14-2019

PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine

Intra
-karbolyn + eaas

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

-sligt incline db press: 75x8, 8, 7,8
-incline bb press: 80, 95, 120, 130, 135(sets of 6)
-hex press: 55 each hand cluster
-machine fly: 105, 100 (sets of 10)
-bent over db swings: 10 (4x25)
-db seated press: 40 (4x8)
-kb lying tri ext: 18 (4x10)
-db behin head extension: 50 (4x10

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

Comments
Pretty sure that first exercise was a PR 4 set exercise (volume wise using 75s)

 

[Mowglisml]

01-15-2019

PWO Stack
-quake caff free 2 scoop + ergonine

Intra
-karbolyn + eaas

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

-seated leg curl: 95x13, 110x10, 130x8, 150x6,
-bb squat: 260x8, 265x8, 265x8
-v squat drop set of death: 3 plates each side
-leg extensions cluster: 100
-stiff leg deads w/ kbs: 50 each hand (3x8)


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

Comments
PR on the full set of squats
Snack from the day

 

[Mowglisml]

01-16-2019

Run

5 miles - 0:53:50

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments

 

[Mowglisml]

01-17-2019

Run

3 miles - 0:31:30

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments
Threw in incline training in there today.

 

[Mowglisml]

01-18-2019

PWO Stack
-quake caff free 2 scoop + half a bang

Intra
-karbolyn + eaas + bcaas

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

-1 arm bb row: 70, 75, 75,75 (sets 8)
-chest supported row w/ kbs: 50 each hand (3x10)
-assisted chins/ db pullover: x7, 7, 7, 7 / 4x60x10
-hyperextensions: 3x15
-machine crunches: 6x80x ~12-15
-db curl: 25 (4x8)
-ez bar curl: 40 (4x8)


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

Comments
PR sets on row. Disneyland today

 

[Mowglisml]

01-19-2019

Run

12 miles - 2:19:58

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments

 

[Mowglisml]

01-20-2019

Rest


Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine + xtend perform

Comments
Recovery from the long miles is fairly quick. Today my legs feel good, i just refrain from working them (try not to be active) Stretch and massage. Just the same day i feel wrecked. i can eat a ton of food. Feet have also been recovering well.

 

[Mowglisml]

01-21-2019

PWO Stack
-quake caff free 2 scoop + caff

Intra
-karbolyn + eaas + bcaas

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 press: 4, 5, 6, 8, 10 plates (50,40,30,20,10 reps)
-bb squat: 135, 145, 145 (sets of 20)
-seated leg curl: 120 (4x10)
-seated calf: 90x10, 70x15, 12, 12, 45x15,15


Through the Day
-PES - Multi
-Ghost - Fish Oil
-ergonine

Comments

 

[Mowglisml]

01-22-2019

PWO Stack
-quake caff free 2 scoop + 1/2 scoop re1gn+ ergonine

Intra
-karbolyn + eaas + bcaas

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

-incline machine: 70 each side (3x8)
-bb bench: 165, 155, 155, 155,155(5x5)
-dips/stretch pushups: 8,8,8/ 9,6,6
-bb press: 95x8, 8, 8, 8
-machine rear fly: 115, 110, 105, 100 (4x15)
-vbar press down: 50 (4x12)
-machine tri extension: 80 (4x10)

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

Comments
Part of my Post workout meal

 

[Mowglisml]

01-23-2019

Run

6 miles - 0:59:18

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments

 

[Mowglisml]

01-25-2019

PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine

Intra
-karbolyn + eaas

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 (4x8)
-rack pulls: 265 (5 reps of 5)
-straight arm pushdown/ db pullover: 35, / 60 (4x8)
-chest pulls: 50 (2x12)
-hanging leg raises: x11, x10, x7, x11, x10, x10
-ez bar cur: 40 (4x8)
-ez bar preacher: 40 (4x8)

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

Comments

 

[Mowglisml]

01-26-2019

Run

13.72 miles - 2:42

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments

 

[Ricky10]

Hey!

This is an admirable new direction for you. Those are certainly some long runs in my book! Congratulations on your already impressive progress! You must be cutting up something fierce!

At the same time, I do miss following your supplement oriented logs. Remember all the fun we used to have tracking your nipples during your MASSACR3 run? Good memories! So happens that I am running MASSACR3 now.

One of my goals is to run a marathon before my 30th Birthday as well!

 

[justhere4comm]

I have to admit, I initially read the title of the thread as "Fist Marathon" and avoided it until now and read it correctly... lol.
I need new glasses.

Carry on.

 

[Ricky10]

I have to admit, I initially read the title of the thread as "Fist Marathon" and avoided it until now and read it correctly... lol.
I need new glasses.

Carry on.

Oddly enough, I made a post that mentioned fisting not too long ago. Weird!

Don’t ask..

 

[Godstrength]

I have to admit, I initially read the title of the thread as "Fist Marathon" and avoided it until now and read it correctly... lol.
I need new glasses.

Carry on.

Fist marathon on AM... Now that would be a "first".

 

[Ricky10]

Fist marathon on AM... Now that would be a "first".

Yeah, don’t be expecting me to participate in one anytime in the near future. My goal was by the time I hit 30 yo, but there is no need to rush into things

 

[Mowglisml]

01-27-2019

Rest and recover. Things i learned this week with longer mileage
-remove rack pulls. posterior chain felt too fatigued
-invest in higher calorie gummies. Going to try gatorade ones. Have to eat too many Starburst gummies to equal higher carbs.
-no more calf workouts on mondays

 

[Mowglisml]

01-28-2019

PWO Stack
-quake caff free 2 scoop + ~100mg caff + ergonine

Intra
-karbolyn + eaas

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 press: 5 plates each side* 4* 3 (15, 10, 14 reps respectively)
-bb stiff leg dl/ walking. Lunges: 185/ 35 each hand, each leg (reps 10/8 )
-seated leg curl: 100 (4x12)

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

Comments

 

[Mowglisml]

01-29-2019

PWO Stack
-quake caff free 2 scoop + ergonine

Intra
-karbolyn + eaas

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

-incline machine press: 70each side (10, 10, 11)
-bb bench: 155 (6, 6,6, 6,9)
-dips: 10, assisted dips: 10, 10
-flat db press: 60 each hand (7, 7, 5)
-machine shoulder press: 70,65, 65, 65(6,6,6,6
-db rear fly: 10, 12.5, 12.5, 12.5 (reps of 25)
-vbar pushdown: 85, 85, 80,80 (reps 8)
-rope overhead extensions

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

Comments
Last of my quake. Machine presses felt great today.

 

[Mowglisml]

01-30-2019

Run

7 miles - 1:11:33

Through the Day
-PES - Multi
-Ghost - Fish Oil
-Ergonine (post) + xtend perform

Comments
Easy run today

 

[Mowglisml]

Adding this in hope for increased recovery

 

[Mowglisml]

01-31-2019

Run

4 miles -

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

Comments
Easier today

 

[Mowglisml]

02-01-2019

PWO Stack
-total war+ ergonine

Intra
-karbolyn + eaas + xtend perform + 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 rows: 145 (4x10)
-cable row dual handle: 55 lbs setting (cluster)
-straight armpushdown/ sup cable pulldown (dual handle): 35/35 (reps of 8/12, 4 rounds)
-db shrugs: 50 each hand 4x10
-bb curl: 60, 70, 65, 65(4x8)
-reverse curl: 30, 20, 20,20(4x15)

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

Comments
Nice pumps and work today.

 

[Mowglisml]

Today was not a training day. We did our community memorial 5k. Both beat our times from 2 years ago. I beat it by 2:21 min

 

[Mowglisml]

02-04-2019

PWO Stack
-1/2 scoop cp fuel+ ergonine

Intra
-karbolyn + eaas + xtend perform + 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

4 rounds of the following circuit (10 reps on everything except isohold)
-leg extension: 100
-goblet squat: 65lbs db
-walking lunge: each leg body weight
-leg extension: isohold

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

Comments
Insane quad pumps

 

[Mowglisml]

02-05-2019

PWO Stack
-1/4 scoop wreckage+ ergonine

Intra
-karbolyn + eaas + xtend perform + 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

-incline machine press: 70 each side (3x12)
-bb incline press: 45, 95, 115, 135, 145, 155x5(sets of 6)
-dips assisted -25lbs: 3x10
-machine fly: 110, 105, 105 (sets of 10)
-db lateral partials: 25 each side, 30, 45, 45
-cable rear fly: 7.5x25, 25, 5.5x25,25
-rope tri pushdown: 42.5 (4x12)
-behind back rope extension: 32.5 (4x10)

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

Comments