Monday, January 1: The year got off to a great start that also ushered in the start of a new planned exercise regime. I’m not sure if I can keep it up, but I’ve allocated different muscles to different days over a seven-day period. Here’s what I mapped out:
A 4/2 Day Schedule
Day 1: Chest, Calves, Traps, Sides, Forearms, Thighs, & Cardio
Day 2: Triceps, Biceps, Abs, Hamstrings, & Outer Delts
Day 3: Back, Lower Back, Thighs, & Glutes
Day 4: Shoulders, Traps, Forearms, Calves, & Cardio
Day 5: Rest 2
Day 6: Rest 2 or Day 1.
My first workout of the year completed my day 1 tasks: chest, calves, traps, sides, and forearms (1). I just skipped the light cardio because being a holiday, my gym didn’t have gym clothing available. My total steps for the day: 11,862/8.94 km.
Tuesday, January 2: I completed my day two workout: hamstrings, inner thighs, triceps, biceps, and abs (2). And my total steps for the day: 13,096/9.67 km
Wednesday, January 3: Less walking as my intense winter intensive classes did their first major assignment, and work took priority: 7,886 steps/5.69 km
Thursday, January 4: Some more walking but less than normal, again due to work: 10,106 steps/7.45 km.
Friday, January 5: Just some walking – and that was a very long four days of teaching and grading etc.: 6,379 steps/4.71 km.
Saturday, January 6: Back in the gym and I made up for those lost days: back, lower back, thighs, shoulders, traps, calves, forearms (3), and a 2.5-minute tradmill session. And a little more walking than yesterday: 6,968 steps/5.1 km.
Sunday, January 7: Another gym session: for chest, sides, calves again, traps again, and forearms again (4). And I walked a lot: 21,531 steps/15.9 km.
Monday, January 8: Another gym session, this my “Day 2” session:biceps, triceps, outer delts, hamstings, inner groin, and abs (5). And my total steps for the day: 10,989/8.06 km.
Tuesday, January 9: I completed my planned “Day 3″ workout”: thighs, glutes, calves, back, lats, and lower back (6). And my steps for the day: 8,013 steps/7.76 km.
Wednesday, January 10: I’m planning to go to my gym as sson as my first class finishes, and that’s what I did: shoulders, traps, and forearms (7). And my steps for the day: 11,873/8.92 km.
Thursday, January 11: Weights rest day, and just a little walking as this busiest of weeks slowly draws to a close: 7,639 steps/5.55 km.
Friday, January 12: My winter intensive semester is drawing to a close and as a result, I skipped the gym and stayed on campus between classes. Just some walking again: 11,505 steps/8.59 km.
Saturday. January 13: I did my day 1 routine with th addition of lower back extensions: chest, calves, traps, sides, forearms, a short treadmill run to finish (8). And my steps for the day: 12,515/8.59 km.
Sunday, January 14: Back in the gym for my day 2 routine: hamstrings, inner thighs, biceps, triceps, and abs (9). And I’ll certainly be sore tomorrow. And my steps for the day:
Monday, January 15: Today was my busiest day in a long long time with the final winter intensive classes and the first of my next winter class. No chance of a gym visit today, but I did more walking than I expected would be possible: 16,223 steps/12.1 km.
Tuesday, January 16: No gym again as I felt pretty wiped out after finishing all my winter intensive grades: 8,003 steps/6.08 km.
Wednesday, January 17: Back in the gym for a pretty quick workout: back, lower back, thighs, & glutes (10). And my steps for the day: 10,644/7.69 km.
Thursday, January 18: I should have gone to the gym, but alas, I did not: 16,882 steps/12 km.
Friday, January 19: I ended a busy working week with a very lazy day: 4,908 steps/3.58 km
Saturday, January 20: Back in the gym as a weekend almost entirely devoid of work to do began. I combined my day 1 and 4 routines: chest, shoulders, forearms, traps, calves, sides, lower back, and a short treadmill session (11). And my steps for the day: 4,892 steps/3.45 km.
Sunday, January 21: Another gym session: Hamstrings, inner thighs, biceps, triceps, and abs (12). And my steps for the day: 12,508/9.4 km.
Monday, January 22: Today was an unintentional rest day as when I finally started walking to the gym at around 8:30 PM, it really was too cold at about -13 degrees. So I walked about a quarter of the way to my gym and then turned around and went back to a warm bed. My total steps for the day: 6,319/4.65 km.
Tuesday, January 23: Gym day again: back, lats, lower back, calves, thighs, and glutes (13). And my steps for the day: 10,229/7.58 km.
Wednesday, January 24: Another gym session: shoulders, triceps, traps, and forearms (14). And my steps for the day: 10,872/7.97 km.
Thursday, January 25: A rare morning workout before my 9 am class, and a slight departure from my four-day plan: thighs and hamstrings (15). It’s been a while since I worked out three days in a row. My steps for the day: 11,239/8.36 km.
Friday, January 26: A lot of walking instead of a gym session: 31,304 steps/23 km. And that was certainly a lot! So nice to have lots of free time again.
Saturday, January 27: Back in the gym for my Day 1 plan, and I added leg extensions: Sides, lower back, calves, traps, chest, and leg extensions (16). My steps for the day: 13,981/10.4 km.
Sunday, January 28: My Day 2 workout is I think my favorite: hamstrings, inner thighs, abs, biceps, triceps, and outer shoulders (17).
Monday, January 29: Just an evening walk after quite a busy day doing Zoom interviews: 14,222 steps/10.4 km.
Tuesday, January 30: Another intense gym session in the evening: back, lats, biceps, lower back, calves, thighs, and glutes (18). My steps for the day: 15,604/11.3 km.
Wednesday, January 31: My last gym session for the month was the 19th of the month, and it’s been a long times since I worked out that often: shoulders, traps, forearms, and five treadmill minutes (19).
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Weights Sessions: 19
Cardio Sessions (StairMaster/Treadmill): 3
Total Steps: 371,070
Steps Per Day: 11,970
