Training Logs – October Part One – Seven Summits Body

While writing my book, recently released on Kindle Elbrus, My Waterloo (Seven Summits Quest) I adjusted my program slightly to emphasize weights and cut down on cardio quite a bit. This is the first half of October.

Training Logs for early October

Saturday October 13
Hike: 5.8 miles up Keystone Gulch 600′ elevation

Thursday October 11
I: 3:00
Rest Day

Wednesday October 10
I: 2:00
High Box Squat: 25 @ BW; 155; 205; 235; 235 lb
Incline Bench Press: 2 x 25 @ 45 lb
Low Row: 2 x 25 @ 45 lb
ITM: 787′
.40 mi – 24:06 – 40% – (0.996 ave.) – [60:15 pace] – 844.8′ – (2103/35.05 vert per hour/minute)

training log - recording my run up to Muir in 2010 — Running to Camp Muir on Rainier in 2010 when I first began using a training log

Tuesday October 9
I: 2:30
FS: L8 – 18:00 – 2577′
GHR-Poles: 25
Superset: 5 x {
Parallel Box Squat: 5 @ 155 -red
Shoulder Curl-Press: 10 @ bar+10lb
}
Standing Pullup Pulse: 100
Standing Chinup Pulse: 50
ITM: -421′
2.00 mi – 25:20 – -4% – (4.737 ave.) – [12:40 pace] – -422.4′ – (-1000/-16.67 vert per hour/minute)

Monday October 8
I: 2:)0
Sumo Good Morning: 25 @ 45 lb
Hyper/RC: 25
Superset: 4 x {
Medium Box Squat: 5 @ 155 lb – red
SLDL: 5 @ 155 lb
Machine Lat Pulldown: 25 @ L6
DB Side Shoulder: 25 @ 7.5 lb ea
}
ITM: 636′
.815 mi – 25:00 – 15% – (1.956 ave.) – [30:40 pace] – 645.48′ – (1549/25.82 vert per hour/minute)

training logs show hikes with the kids — In my Training Logs I list family hikes without too many details

Sunday October 7
I: 2:30
FS: L8 – 12:00 – 1872′
18″ box – side step: 25 ea w/poles
GHR-Poles: 25
High Box Squat: 25 @ 65/115/155/205 lb
Incline Bench Press: 3 x 25 @ 45 lb
Inverted Row: 5
Hopping Pullup from 12″ box: 100
Blast Strap inverted fly: 2 x 10
Straight Arm Rope Pressdown: 10 @ L3
1-Arm Hopping Pullup from 12″ box: 50 ea.

Saturday October 6
I: 3:00
FS: L8 – 24:49 – 4000′
ITM: 40% – 24:12 – .511 mi – 1000′
.511 mi – 24:12 – 40% – (1.267 ave.) – [47:21 pace] – 1079.232′ – (2676/44.6 vert per hour/minute)

Training Log for using a jacobs ladder — Jacobs Ladder is JL: in my Training Log abbreviations

Friday October 5
I: 2:30
Bench Press pin 9: 10 @ 45/95; 2 x 10 @ 145 lb
Vertical Row: 4 x 10 @ 90 lb
Sumo Hopping Pullups: 4 x 25 (no box)
Ski-Erg: L5 – 9:00 – 620m
DB Shoulder side/front/rear: 25 @ 10 lb ea.
ITM: 5% – 30:00 – 2.049 – 540′
2.049 mi – 30:00 – 5% – (4.098 ave.) – [14:38 pace] – 540.936′ – (1082/18.03 vert per hour/minute)

Thursday October 4
I: 3:00
FS: L8 – 24:00 – 3455′
GHR-Poles: 16
18″ box rear step w/poles: 16 ea
Parallel Box Squat: 5 @ 65; 5 @ 115 -folded red ; 5 x 5 @ 115 -red

Training Logs record my daily mileage — Preparing for a half marathon I record my daily mileage in my training logs

Wednesday October 3
I: 3:00
Body said “Rest Day”

Tuesday October 2
I: 3:00
Safetybar Top Partial Squat pin 17: 10 @ 65; 25 @ 155; 4 x 25 @ 245 lb
Safetybar Standing Calf Raise: 25 @ 155 lb
ITM: 3% – 49:00 – 3.363 – 532′
3.363 mi – 49:00 – 3% – (4.118 ave.) – [14:34 pace] – 532.6992′ – (652/10.87 vert per hour/minute)

Monday October 1
I: 2:30
Hopping Dip: 3 x 100
Hopping Pullup/Chinup: 2 x 100 @ 6″ box; 100 @ 12″ box
DB Shoulder Side: 3 x 25
ITM: 20% – 24:00 – .54 mi – 559′
.54 mi – 24:00 – 20% – (1.35 ave.) – [44:27 pace] – 570.24′ – (1426/23.76 vert per hour/minute)

FS: L8 – 24:00 – 3091′

training log - Back at twelve percent fat — 12% bodyfat rear view

Sunday September 30
I: 2:30
Safetybar Standing Calf Raise: 25 @ bw; 16 @ 65; 3 x 16 @ 95 lb
Safetybar Box Squat: 10 @ bw/65 lb; 3 x 10 @ 95 lb
ITM: 4% – 25:05 – 1.64 mi – 344′
1.64 mi – 25:05 – 4% – (3.923 ave.) – [15:18 pace] – 346.368′ – (829/13.81 vert per hour/minute)