![\"\"](\"http:\/\/www.assoc-amazon.com\/e\/ir?t=imbizwebcom&l=as2&o=1&a=B009NUHL14\")
I adjusted my program slightly to emphasize weights and cut down on cardio quite a bit. This is the first half of October.<\/p>\nTraining Logs for early October<\/h3>\n
Saturday October 13<\/strong> Tuesday October 9<\/strong> Monday October 8<\/strong> Sunday October 7<\/strong> Saturday October 6<\/strong> Friday October 5<\/strong> Thursday October 4<\/strong> Wednesday October 3<\/strong> Tuesday October 2<\/strong> Monday October 1<\/strong>
\nHike: 5.8 miles up Keystone Gulch 600′ elevation
\n
\n<\/strong>Thursday\u00a0October\u00a011<\/strong>
\nI: 3:00
\nRest Day
\n
\n<\/strong>Wednesday October 10<\/strong>
\nI: 2:00
\nHigh Box Squat: 25 @ BW; 155; 205; 235; 235 lb
\nIncline Bench Press: 2 x 25 @ 45 lb
\nLow Row: 2 x 25 @ 45 lb
\nITM: 787′
\n.40 mi – 24:06 – 40% – (0.996 ave.) – [60:15 pace] – 844.8′ – (2103\/35.05 vert per hour\/minute)<\/p>\n![\"training](\"http:\/\/fps.dzl.mybluehost.me\/website_031b6ccf\/blog\/wp-content\/uploads\/2012\/10\/muir_speedtest-1024x681.jpg\" "\\"muir_speedtest\\"")
<\/a>
\nI: 2:30
\nFS: L8 – 18:00 – 2577′
\nGHR-Poles: 25
\nSuperset: 5 x {
\nParallel Box Squat: 5 @ 155 -red
\nShoulder Curl-Press: 10 @ bar+10lb
\n}
\nStanding Pullup Pulse: 100
\nStanding Chinup Pulse: 50
\nITM: -421′
\n2.00 mi – 25:20 – -4% – (4.737 ave.) – [12:40 pace] – -422.4′ – (-1000\/-16.67 vert per hour\/minute)<\/p>\n
\nI: 2:)0
\nSumo Good Morning: 25 @ 45 lb
\nHyper\/RC: 25
\nSuperset: 4 x {
\nMedium Box Squat: 5 @ 155 lb – red
\nSLDL: 5 @ 155 lb
\nMachine Lat Pulldown: 25 @ L6
\nDB Side Shoulder: 25 @ 7.5 lb ea
\n}
\nITM: 636′
\n.815 mi – 25:00 – 15% – (1.956 ave.) – [30:40 pace] – 645.48′ – (1549\/25.82 vert per hour\/minute)<\/p>\n![\"training](\"http:\/\/fps.dzl.mybluehost.me\/website_031b6ccf\/blog\/wp-content\/uploads\/2012\/10\/403200_10151081490212709_1441349401_n.jpg\" "\\"403200_10151081490212709_1441349401_n\\"")
<\/a>
\nI: 2:30
\nFS: L8 – 12:00 – 1872′
\n18″ box – side step: 25 ea w\/poles
\nGHR-Poles: 25
\nHigh Box Squat: 25 @ 65\/115\/155\/205 lb
\nIncline Bench Press: 3 x 25 @ 45 lb
\nInverted Row: 5
\nHopping Pullup from 12″ box: 100
\nBlast Strap inverted fly: 2 x 10
\nStraight\u00a0Arm Rope Pressdown: 10 @ L3
\n1-Arm Hopping Pullup from 12″ box: 50 ea.<\/p>\n
\nI: 3:00
\nFS: L8 – 24:49 – 4000′
\nITM: 40% – 24:12 – .511 mi – 1000′
\n.511 mi – 24:12 – 40% – (1.267 ave.) – [47:21 pace] – 1079.232′ – (2676\/44.6 vert per hour\/minute)<\/p>\n![\"Training](\"http:\/\/fps.dzl.mybluehost.me\/website_031b6ccf\/blog\/wp-content\/uploads\/2012\/10\/jacobsladder-1024x768.jpg\" "\\"DCIM100MEDIA\\"")
<\/a>
\nI: 2:30
\nBench Press pin 9: 10 @ 45\/95; 2 x 10 @ 145 lb
\nVertical Row: 4 x 10 @ 90 lb
\nSumo Hopping Pullups: 4 x 25 (no box)
\nSki-Erg: L5 – 9:00 – 620m
\nDB Shoulder side\/front\/rear: 25 @ 10 lb ea.
\nITM: 5% – 30:00 – 2.049 – 540′
\n2.049 mi – 30:00 – 5% – (4.098 ave.) – [14:38 pace] – 540.936′ – (1082\/18.03 vert per hour\/minute)<\/p>\n
\nI: 3:00
\nFS: L8 – 24:00 – 3455′
\nGHR-Poles: 16
\n18″ box rear step w\/poles: 16 ea
\nParallel Box Squat: 5 @ 65; 5 @ 115 -folded red ; 5 x 5 @ 115 -red<\/p>\n![\"Training](\"http:\/\/fps.dzl.mybluehost.me\/website_031b6ccf\/blog\/wp-content\/uploads\/2012\/10\/521317_10150876070522709_86247671_n.jpg\" "\\"521317_10150876070522709_86247671_n\\"")
<\/a>
\nI: 3:00
\nBody said “Rest Day”<\/p>\n
\nI: 3:00
\nSafetybar Top Partial Squat pin 17: 10 @ 65; 25 @ 155; 4 x 25 @ 245 lb
\nSafetybar Standing Calf Raise: 25 @ 155 lb
\nITM: 3% – 49:00 – 3.363 – 532′
\n3.363 mi – 49:00 – 3% – (4.118 ave.) – [14:34 pace] – 532.6992′ – (652\/10.87 vert per hour\/minute)<\/p>\n
\nI: 2:30
\nHopping Dip: 3 x 100
\nHopping Pullup\/Chinup: 2 x 100 @ 6″ box; 100 @ 12″ box
\nDB Shoulder Side: 3 x 25
\nITM: 20% – 24:00 – .54 mi – 559′
\n.54 mi – 24:00 – 20% – (1.35 ave.) – [44:27 pace] – 570.24′ – (1426\/23.76 vert per hour\/minute)<\/p>\n
![\"training](\"http:\/\/fps.dzl.mybluehost.me\/website_031b6ccf\/blog\/wp-content\/uploads\/2012\/10\/back_fat-1024x732.jpg\" "\\"back_fat\\"")
<\/a>