Key to log below:
\nI: Inversion Table
\nITM: Incline Treadmill
\nSLDL: Straight Leg Deadlifts
\nFS: Nordic Track Freestrider
\nRC: Roman Chair
\nDB: Dumbbell
\nM-: Combo Machine
\nGHR: Glute Ham Raise
\nxxxx’\/yyyy’ left is from machine display, right is from calculator<\/p><\/blockquote>\n

\nMonday July 9<\/strong><\/p>\n
181.6 lb<\/p>\n
I: 2:00
\nFS: L8 – 12:00 – 2000′
\nBox Stepping\/GHR-Poles 25 ea
\nStairmaster: 90:00 – 75 spm – 4500′<\/p>\n
Daily Total Vertical: 6500′<\/p>\n
Tuesday July 10<\/strong><\/p>\n
180.2 lb<\/p>\n
I: 3:00
\nIncline Treadmill: [1800′ – ~mph – hands-free]
\n1.19 mi – 47:24 – 30% – (1.506 ave.) – [39:50 pace] – 1884.96′ – (2386\/39.77 vert per hour\/minute)<\/p>\n
Superset: 2x {
\nStanding Wide Row: 25 @ L3
\nBox Squat: 10 @ 65 lb Safetybar
\nDB Shoulders: 25 @ 10 lb ea.
\nDB Fly: 25 @ 10 lb ea.
\n}<\/p>\n
Hyper\/RC: 25 ea
\nSide Plank: 30 seconds ea.<\/p>\n
Incline Treadmill: [2000′ – 1.6 mph – hands-on]
\n1.32 mi – 49:27 – 30% – (1.602 ave.) – [37:28 pace] – 2090.88′ – (2537\/42.28 vert per hour\/minute)<\/p>\n
Daily Total Vertical: 3800’\/3974′<\/p>\n
Wednesday July 11<\/strong><\/p>\n
182.0 lb<\/p>\n
I: 3:00
\nFS: L8 – 12:00 – 2000′
\nITM: \u00a0[2012′ – 1.6\/7 mph – way hands-on]
\n1.33 mi – 47:00 – 30% – (1.698 ave.) – [35:20 pace] – 2106.72′ – (2689\/44.82 vert per hour\/minute)<\/p>\n
Stairmaster: 36:00 – 80 spm – 1920′<\/p>\n
Daily Total Vertical: 4012’\/4106′<\/p>\n
Thursday July 12<\/strong><\/p>\n
181.4 lb<\/p>\n
I: 2:30
\nITM: [2000′ – 1.6 mph – still too much hands-on]
\n1.32 mi – 44:48 – 30% – (1.768 ave.) – [33:56 pace] – 2090.88′ – (2800\/46.67 vert per hour\/minute)<\/p>\n
Superset: 2 x {
\nBox Squat: 15 @ 65 lb
\nSLDL: 15 @ 145 lb
\nSeated Calf: 15 @ 85 lb
\n}<\/p>\n
Stairmaster: 48:00 – 80 spm – 2560′
\nI: 3:00<\/p>\n
Daily Total Vertical: 4560’\/4650′<\/p>\n
Friday July 13<\/strong><\/p>\n
183.4 (rice and popcorn and veggies and soup)<\/p>\n
I: 2:30
\nFS: L6 – 12:25 – 2000′
\n12″ Box: side\/rear\/front stepping 25 ea; Pole Squat: 25 ea;
\nGHR – poles: 25 \u00a0— way out!<\/p>\n
ITM: [1000′ – 1.6 mph]
\n.67 mi – 24:54 – 30% – (1.614 ave.) – [37:10 pace] – 1061.28′ – (2557\/42.62 vert per hour\/minute)<\/p>\n
Superset: 2 x {
\nM-LPD: 25 @ L5
\nM-Row: 25 @ L5
\nDB-Fly: 25 @ 10 lb ea
\nDB-Shoulder: 25 @ 10 lb ea
\nButtup: 25
\nPartial Pushup: 25 !!
\nSwing DB-Bicep: 25 @ 10 ea.
\n}<\/p>\n
Daily Total Vertical: 3000’\/3061′<\/p>\n
Saturday July 14<\/strong><\/p>\n
183.2<\/p>\n
I: 2:30<\/p>\n
ITM: [3374′ – 1.7\/2.0]
\n2.225 mi – 72:00 – 30% – (1.854 ave.) – [32:22 pace] – 3524.4′ – (2937\/48.95 vert per hour\/minute)
\nStairmaster: 48:00 – 100 spm – 3200′<\/p>\n
Daily Total Vertical: 6574’\/6724′<\/p>\n
Weekly Total Vertical: 28,446′ \/ 29,015′\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"
The below is an example of a training log taken from a Blogger Blog I share with my wife to track our daily workouts, eating, and goals. I use a little shorthand, since I’ve been doing this for years. Each day immediately after each exercise I write what I do on a small whiteboard I […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[113],"tags":[42,98,10],"class_list":["post-387","post","type-post","status-publish","format-standard","hentry","category-training-log","tag-how-to","tag-training-log","tag-training-program"],"_links":{"self":[{"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/posts\/387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/comments?post=387"}],"version-history":[{"count":6,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/posts\/387\/revisions"}],"predecessor-version":[{"id":2030,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/posts\/387\/revisions\/2030"}],"wp:attachment":[{"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/media?parent=387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/categories?post=387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sevensummitsbody.com\/wp-json\/wp\/v2\/tags?post=387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}