My plan for July is to really pick up the intensity and finish the month a lot fitter. These last couple of months I haven’t felt like I’ve been improving my fitness, rather it feels like I’ve just been maintaining it and that simply isn’t good enough! My weight has crept up again, and while some (or all?) of that gain is muscle, I’m still heavier than I should be, and I’m still eating too much. Mmmm, food.
Thursday, July 1: July began well with 4 steep kilometers on the treadmill followed by a legs and sides workout. Best leg workout in a few months owing to niggling knee pain that seems to have gone:
Saturday, July 3: Another 4 steep kilometers on the treadmill followed by upper back, (my right lat still hasn’t recovered completely yet) traps, biceps, forearms, abs, and lower back. 80 minutes very sweaty minutes all up:
Sunday, July 4: A quick (and very wet) 20 kilometers on my exercise bike:
Monday, July 5: 4 kilometers on the treadmill to kick off my 2010 world Firefighter Games training followed by a traditional meat and potatoes chest, shoulders, and triceps workout:
Friday, July 9: Oops, I didn’t exercise much this week die to circumstances beyong my control. Back in the gym finally for 3.5 kilometers on the treadmill, back, traps, bices, hamstrings, thighs, calves, and lower back. 75 minutes all up, but I the intensity could have been higher. Nice photo though:
Saturday, July 10: I skipped cardio today to give my tired legs a wee break and just did weights: chest, shoulders, triceps, forearms, abs, and sides. It was a pretty decent abs workout. I hope I’m sore tomorrow…
Sunday, July 11: 40 kilometers on my loyal exercise bike with a wee break in the middle. The second 20 faster than the first. I sweated buckets all over my living room floor:
Monday, July 12: In the gym uncharacteristically early (6:32 a.m.) after waking up at 4 a.m. and watching Spain win the World Cup. I traveled 3.5 kilometers on the treadmill followed by a traps, biceps, calves, and light lower back workout. I gave my lats a complete rest because my strained right lat still hasn’t healed and I’m beginning to wonder if it ever will. I’m not satisfied with this photo; it serves me right for getting up at such a ridiculous hour:
Tuesday, July 13: Some abs in the morning before work while watching Futurama.
Wednesday, July 14: Four kilometers on the treadmill listening to Howard Shore’s fellowship of the Ring score:
Thursday, July 15: A short sharp 25 minutes in the gym during which time I exercised my chest, shoulders, and triceps.
Saturday, July 17: Another 4 kilometers on the treadmill left me so drenched in sweat I took a shower and change my shirt before heading back into the gym for a legs, traps, biceps, and abs weights session. Then another shower, my third for the day. I think that’s a record.
Sunday, July 18: Another 4 kilometers on the treadmill up a huge incline this morning and then a short weights session: lower back, chest, shoulders, and triceps:
Monday, July 19: My first swim since straining my lat muscle. Just 20 laps of a 25 meter pool. Slow and easy. Then to the gym for another 4 kilometers on the treadmill followed by some side raises.
Wednesday, July 21: Four fast steep kilometers on the treadmill and then just ten minutes of traps and biceps. That was all I could manage after the treadmill session:
Thursday, July 22: Three kilometers today at a reduced pace and less of an incline to give my legs a wee rest. Then a solid chest, shoulders, and triceps workout using lighter weights and higher repititions to mix things up a bit:
Friday, July 23: Another 3 kilomteres at a slightly faster pace than yesterday. Some abs to finish the 40-minute session:
Sunday, July 25: My first swim in a 50 meter pool after injuring my lat muscle last month. It didn’t feel 100%, but it didn’t bother me while swimming. And it was great to be in the water again with my trusty SwiMP3 which you can see in the photo:
Monday, July 26: A short abs session before class.
Tuesday, July 27: A 90-minute session today consisting of a 4 km treadmill session followed by traps, biceps, forearms, lower back, hamstrings, inner thighs, thighs, and calves!
Wednesday, July 28: A super session today involving two treadmill sessions! The first 3km, the second 4 with a weights session in between: chest, shoulders, triceps, sides, and lower abs. And all that left me absolutely exhausted!
Friday, July 30: Another 4 kilometers on the treadmill in the evening:
Saturday, July 31: I ended the month with a morning weights session: Traps, biceps, light light lats workout (still recovering from a torn muscle), lower back, thighs, inner thinghs, hamstrings, and calves.
I just added up the treadmill kilometers. Sixty for the month! I’m very satisfied with all that; I just hope I can maintain it. Only time and my website will tell…..
