Friday March 1: I started the month with an early afternoon workout: triceps, biceps, calves, abs, and lower back (G1). My steps for the day, a whopping 25,680/18.7 km.
Saturday, March 2: I watched a video last night that outlined a pretty sensible cardio plan for increased cardiovascular fitness and weightless when combined with a calorie deficit. It starts with three 15-minute session a week and gradually increasing the length and frequency of those sesssions. I think I’ll give that a try starting today – maybe. I have been struggling to get back into regular cardio, focusing instead on weight training. I sure walk a lot, but I really should be getting my heart rate up as well and my t-shirt wet with sweat. I should also try to get into a regular gym schedule now that my busy spring semester starts in less than 48 hours. An afternoon workout: chest, frontal delts, traps – a little gingerly, hamstrings, inner thighs, sides, forearms (G2), and I also did the promised cardio, well almost – 13 minutes and 13 seconds on a StairMaster (C1). And my steps for the day: 14,343/10.5 km. And here is a cardio plan through to the start of summer:
| WEEK | SESSIONS | MIN. TIME | RESULT |
| Weeks 1-2 | 3 | 15 Minutes | 15 (68F), 15 (69F), 15:20/70F |
| Weeks 3-4 | 3 | 18 Minutes | |
| Weeks 5-6 | 3 | 23 Minutes | |
| Weeks 7-8 | 4 | 25 Minutes | |
| Weeks 9-10 | 4 | 30 Minutes | |
| Weeks 11-12 | 4 | 35 Minutes | |
| Weeks 13-14 | 4 | 38 Minutes | |
| Weeks 15-16 | 5 | 40 Minutes | |
| Summer 1-2 | 5 | 43 Minutes |
Sunday, March 3: Another gym session on this, the last day of the winter vacation: leg extensions, leg presses, glutes, lats, back, rear delts, lower back, and biceps (G3). My plan for tomorrow is an early morning cardio and abs workout before my first class at 10:30. My steps for the day: 14,529/10.9 km.
Monday, March 4: I was pretty sore from yesterday’s workout, and I had a pretty busy first day back at work, so just some walking either side of my classes: 13,873 steps/10.2 km.
Tuesday, March 5: Gym and cardio after my one class: triceps, biceps, side delts, calves, sides, and lower back (G4). And I completed my 15 StairMaster minutes, climbing 68 floors (C2). And more walking: 17,476 steps/13 km.
Wednesday, March 6: A gym session after work: leg extensions, hamstrings, inner thighs, glutes, calves, and abs (G5). My steps for the day: 11,464 steps/8.4 km.
Thursday, March 7: Just time for a quick 20-minute workout before class: chest and shoulders (G6), but that was a pretty hard workout! And my steps for the day: 24,422/18.6 km.
Friday, March 8: Another gym session, my seventh of the month: hamstrings, inner thighs, lats, back, sides, and lower back (G7). I’ve been skipping traps of late as my left trap feels a little weird, perhaps a slight muscle strain. And I completed my 15 StairMaster minutes, climbing 68 floors (C3). And more walking as usual:17,189 steps/13.3 km. And finally, I renewed my gym membership for another year!
Saturday, March 9: Another good gym session, this one focusing on less muscle groups: highs, glutes, biceps, and triceps (G8). And my steps for the day: 20,658/15.9 km.
Sunday, March 10: An intense core workout, some calf raises (G9), and then 15:20 on the StairMaster climbing 70 floors (C4). And my steps for the day: 11,275/8.59 km.
Monday, March 11: No gym today, as I was busy with work and it was time to take a day off. I did, however, walk quite a lot after my last class: 19,741 steps/14.6 km.
Tuesday, March 12: Another no-gym day: 17,379 steps/13.3 km
Wednesday, March 13: I made it back to my gym! My workout was a little lackluster though: hamstrings, calves, chest, and shoulders (G10). And my steps for the day: 11,657/8.63 km.
Thursday, March 14: A quick workout before my class: Just thighs and glutes (G11) as that’s all I had time for. And my steps 21,728/16.3 km.
Friday, March 15: Just a lot of walking as I had some errands to run: 23,720 steps/17.9 km.
Saturday, March 16: Back in the gym again: hamstrings, inner thighs, lats, back, biceps, and rear and side delts (G12). I wanted to hop on a StairMaster, but both of them were being used by people who showed no sign of stopping. My steps for the day: 8,472/6.07 km.
Sunday, March 17: Another gym session: triceps, calves, biceps, core, and forearms (G13). I wanted to use the StairMaster, but I went to the gym too late to fit one in before closing time. And my steps for the day were more than usual: 28,121/21.7 km.
Monday, March 18: An evening gym session after a long day at work: thighs, glutes, chest, and front and side delts (G14). And my steps for the day: 19,454/14.4 km.
Tuesday, March 19: I decided it was time for cardio again, and my gym was nice and quiet when I arrived at about 10:20 a.m. 15 Stairmaster minutes and 74 floors later (C5), I was done. My steps for the day: 14,049/10.5 km.
Wednesday, March 20: I’m finding it harder to get to the gym, but my regular walking continues. My steps for the day: 11,068/8.2 km.
Thursday, March 21: A lot of walking today: 23,384 steps/18.1 km
Friday, March 22: More walking: 19,957 steps/14.9 km.
Saturday, March 23: Back in my gym but just for a cardio session: 16 StairMaster minutes/76 floors (C6). And my steps for the day: 14,007/10.1 km.
Sunday, March 24: Another gym session: back, lats, biceps, hamstrings, inner thighs, and calves (G15). And my steps for the day: 23,828/17.3 km.
Monday, March 25: More walking as usual: 16,676 steps/12.8 km.
Tuesday, March 26: A lot of walking due to one class and a couple of important errands that needed to be completed not really near a subway: 23,907 steps/18.1 km.
Wednesday, March 27: I almost made it to my gym, but I was simply too tired, and a long phone call killed any chance of a night workout, so just a little walking: 10,093 steps/7.46 km.
Thursday, March 28: A very much-needed morning weights session, my first since Sunday: leg extensions, glutes, calves, triceps, and biceps (G16). And my steps for the day: 20,433/15.4 km.
Friday, March 29: A short weights session in the early afternoon: chest, shoulders, and calves (G17). And my steps for the day: 18,280/13.4 km.
Saturday, March 30: An afternoon gym and cardio session was preceeded by a nice long walk: hamstrings, inner thighs, core, and one ste of calf raises (G18). Then I hopped one a StairMaster for 16. minutes/74 floors (C7). And my total steps for the day: 23,159/17.9 km.
Sunday, March 31: I ended the month with a final weights session: back, lats, biceps, forearms, and a little traps (G19), although I still have a bit of a twinge around that area on my left side although those shrugs didn’t bother it. And my steps for the day: 13,269/10.1 km
_______________________________________________________
Weights Sessions: 19
Cardio Sessions (StairMaster): 7
Total Steps: 553,784
Steps Per Day: 17,864
