Sunday, Sept. 1: I began the month with cardio and weights. The cardio was on my now favorite kind of cardio machine – a recumbent exercise bike: 21 minutes/6.637 km (C1). And that was followed by a legs workout: weightless squats, seated hamstring curls, hip thrusts, and calves (W1). And my steps for the day: 21,100/15.5 km.
Monday, Sept. 2: The start of the new semester also felt like the end of summer temperature wise – at least early in the morning, so I walked to work, and I intend to walk home (I got a bus instead) via my gym. Chest, shoulders, triceps, traps, and lower abs (W2). And my steps for the day: 13,759/10.5 km.
Tuesday, Sept. 3: An evening cardio and weights session. Cardio was first: 35 minutes/10.89 km (C2), and then weights: squats, leg extensions, hip thrusts, hamstrng curls, calves, and sides (W3). And quite a lot of walking as well: 18,501 steps/14.3 km.
Wednesday, Sept. 4: Something of a rest day: 11,117 steps/8.56 km.
Thursday, Sept. 5: A late weights session started around 10 PM: lats, back, lower back, biceps, and traps (W4). And quite a lot of walking throughout the day: 19,080 steps/14.9 km.
Friday, Sept. 6: My current favorite legs and cardio workout involves cardio first and with the resistance at higher levels, the cardio doubles as a weights workout: 38 minutes/11.03 km (C3). And then the main weights part followed: weightless squats, leg extension, hamstrings, calves, sides, and hip thrusts (W5). And my steps for the day: 10,732/8.2 km.
Saturday, Sept. 7: A day off from the gym, and that felt good. My steps for the day: 14,043/11.2km.
Sunday, Sept. 8: A really good weights session in the early evening: chest, shoulders, traps, triceps, and calves (W6). Then I did a little work on my laptop at a gym desk, and then it was cardio time: 50 minutes/14.25 km (C4). And I haven’t felt this tired after a workout in a while. I did a little more work after that cardio session – productive evening! I should do that more to break up my gym sessions. And my steps for the day: 13,891/11 km.
Monday, Sept. 9: A quick evening workout: back, lats, core, biceps, and forearms (W7), and the felt good, especially as it was a workout I almost skipped. And my steps for the day: 13,484/10.4 km.
Tuesday, Sept. 10: A late night cardio and weights session, the cardio was first and it changed from a planned long session to a legs warm-up: 10 minutes/3.105 km (C5). And then weights: leg extensions, hamstrings, hip thrusts, and calves (W8). And my steps for the day: 16,903/12.9 km.
Wednesday, Sept. 11: A spot of walking in some unseasonally hot and humid weather – summer, please go away: 14,503 steps/11.6 km.
Thursday, Sept. 12: A gym/cardios session after work: chest, traps, shoulders, and triceps (W9). And the cardio part was pretty cruisy and long: 51 minutes/15.09 km (C6). And today’s steps: 12,687/9.6 km.
Friday, Sept. 13: Weights again: back, lats, biceps, traps, lower back, sides, and calves (W10). And my steps for the day: 18,633/14,5 km.
Saturday, Sept. 14: My longest cardio to date on my trusy reclined bike: 61 minutes/19.8 km (C7). And then weights: leg extensions, hamstrings, calves, inner thighs, hip thrusts, and abs (W11). And my steps for the day: 15,096/12.1km.
Sunday, Sept. 15: I didn’t feel like exercising, but once I arrived at my gym and got changed, those feelings melted away: chest, traps, shoulders, triceps, sides, and 250 calf raises (W12). And my steps for the day: 14,442/11.4 km.
Monday. Sept. 16: A short weights session in the late afternoon: back, lats, biceps, sides, lower back, inner forearms, and 60 calf raises (W13). And my steps for the day: 20,017/15 km.
Tuesday, Sept. 17: With my gym closed today, I just did a set of push-ups and some abs work at home – I need to do that more often. My steps for the day, an even 16,000/12.7 km.
Wednesday, Sept. 18: A super workout to finish the Chuseok break. Cardio was first: 70 minutes/21.35 km/Av. speed: 18.2 km/h (C8). And then weights: air squats, calves, leg extensions, hamstrings, hip thrusts, sides, lower back, and abs (W14). And my steps for the day: 11,665/9.12 km.
Thursday, Sept. 19: A solid weights session after work: chest, shoulders, traps, triceps, and calves (W15) – my 15th weights session in 19 days, which means I am due for a day of complete rest. And my steps for the day: 17,751/13.6 km.
Friday, Sept. 20: I had that rest day today that included a great afternoon/evening nap. Just some walking, mostly at night in the rains that washed away summer: 15.523/12.3 km.
Saturday, Sept. 21: I designated today cardio day, and I arrived at the gym around 12 pm after a 45-minute walk and before breakfast: 65 minutes/19.24 km/Av. speed: 17.7 kph (C9). And a rare home workout in the evening: core and calves (W16). And my steps for the day: 10,740/8.5 km.
Sunday, Sept. 22: A morning walk and an evening workout which I’m sure will leave me very sore tomorrow: leg extensions, squat things, hip thrusts, inner thigh, hamstrings, lats, back, lower back, calves, and biceps (W17). And my steps for the day: 21,177/16.7 km.
Monday, Sept. 23: The week began well on the fitness front with an evening with a strong weights session: chest, shoulders, triceps, traps, forearms, sides, and lower back (W18). And my steps for the day: 18,423/13.8 km.
Tuesday, Sept. 24: Today’s cardio was my longest since I started using recumbent exercise bikes: 72 minutes/20.43 km/Av. speed: 17 kph (C10), but today’s session felt fast than Sunday’s. And my steps for the day: 14,719/11.5 km.
Wednesday, Sept. 25: A break from the gym and a nice evening nap after work. So, just my usual walking: 12,002 steps/9.29 km.
Thursday, Sept. 26: Same as above, and I anticipate a tiring gym session tomorrow: 15,273 steps/12 km.
Friday, Sept. 27: I focused on the “Three Cs” today: core and calves (W19) and my cardio was my longest ever bike session:75 minutes/20.79 km/Av. Speed: 16.6 kph (C11). And my steps for the day: 15,273/12 km.
Saturday, Sept. 28: An evening weights session: back, lats, traps, and biceps (W20), and my steps for the day: 14,797/11.6 km.
Sunday, Sept. 29: Weights and cardio again. The weights component:chest, shoulders, traps, and triceps (W21), and the cardio: 68 minutes/18.46 km/Av. Speed: 16.2 kph (C12). And my steps for the day: 16,303/12.7 km.
Monday, Sept. 30: I ended the month quietly and peacefully with just some walking: 9,421 steps/7.4 km.
Well that was certainly an active month – perhaps the most amount of exercise in a month ever?
_____________________________________________________
Weights Sessions: 21
Cardio Sessions (Recumbent Exercise Bike): 12
Total Steps: 454.170
Steps Per Day: 15,139
