Tuesday, October 1: The month began on a public holiday, which in theory will afford me more time to exercise. And it indeed did. An afternoon weights session to be proud of started October: legs and core (W1). And my steps for the day, an impressive: 20,453/15.7 km.
Wednesday, October 2: Another strong weights session: back, lats, biceps, and lower back (W2), and I’m sure my back will be very sore tomorrow – it had better be! And my steps for the day: 19,749/14.9 km.
Thursday, October 3: Back to my gym where before a cardio session, I blasted my sides/obliques (W3). The cardio was again over an hour: 63 minutes/17.69 km/Av. Speed: 16.8 kph (C1). And my steps for the day: 12,620/9.7 km.
Friday, October 4: A rest day today with just some walking: 15,030 steps/11.6 km.
Saturday, October 5: An hour of weights after yesterday’s day off: chest, shoulders, triceps, traps, core, calves, and forearms (W4). And my steps for the day: 12,422/9.73 km.
Sunday, October 6: A cardio and weights session before dinner. The cardio was first: 53 minutes/15.14 km/Av. Speed: 17.1 kph (C2). Actually, I did an extra four minutes at the beginning on a bike that died on me. The weights part of my workout was: leg extensions, seated squat things, hamstrings, inner thighs, and good ol’ hip thrusts. Plus a little core: obliques and lower back (W5). And my steps for the day, a staggering: 28,554/21.1 km.
Monday, October 7: Just some walking today: 17,182 steps/13.2 km.
Tuesday, October 8: A killer back workout in the evening, mixing up my usual order: back, traps, biceps, lats, obliques, lower back, calves (W6). And my steps for the day: 13,387/10.1 km.
Wednesday, October 9: Today’s gym visit was just for cardio: 68 minutes/18.01 km/Av. Speed: 15.8 kph (C3). And my steps for the day: 15,774/11.9 km.
Thursday, October 10: The best gym sessions are the ones that almost didn’t happen. I reluctantly popped by my gym at about 9:15 PM: chest, shoulders, traps, triceps, core, and two sets of calf raises (W7). And my steps for the day: 16,595/12.8 km.
Friday, October 11: I skipped the gym today, and just my usual amount of walking: 16,595 steps /12.8 km.
Saturday, October 12: Back in the gym for legs and lower back (W8). And my steps for the day: 12,216/9.59 km.
Sunday, October 13: Cardio Day: 63 minutes/18.88 km/19.9 kph (C4). And then a core workout (W9). And my steps for the day: 10,057/8.02 km.
Monday, October 14: A really solid weights session in the evening: back, lats, biceps, lower back, and forearms (W10). And my steps for the day: 16,422/13 km.
Tuesday, October 15: I skipped the gym due to having lots of work to do – not that I made as much progress as I had hoped. Instead, I did a couple of sets of push-ups at home. I should do that more often. And my steps for the day: 15,182/11.8 km.
Wednesday, October 16: I’m planning a birthday workout after I finish my classes. Then straight home to transcribe and grade my students’ discussions. The workout happened, now I just need to work: chest, shoulders, triceps, traps, obliques, lower back, leg extensions, seated squat thing, hamstrings, inner thighs, and a couple of sets of calf raises (W11). And my steps for the day: 13,488/10.15 km.
Thursday, October 17: No gym as I tried to get as much work done as possible (I failed) before tomorrow’s Kyoto trip. 13,988/11.2 km.
Friday, October 18: Walking around Kyoto: 16,910/12.1 km
Saturday, October 19: A lot of walking around Kyoto: 26,323 steps/19 km.
Sunday, October 20: More walking, this time mostly in Osaka: 22,641 steps/15.4 km.
Monday, October 21: Back in Korea late Sunday night and back at work on Monday feeling like I’m coming down with a bug, so apart from the steps required to get me to local bus stops, I had a rest day: 5,933 steps/4.34 km. And that was the story for the rest of the week.
Saturday, October 26: I’m feeling better at about 97%, so I returned to my normal amounts of walking, and as I type this just before 7 PM, I’m about to return to my gym. The staff must be so worried about me as it’s been 10 days since they saw me last! And that was a much-needed cobwebs-dusting away workout: legs, glutes, back, lats, traps, and biceps (W12). And my total steps for the day: 12,014/9.5 km, and it felt good to walk more than 10,000 steps again.
Sunday, October 27: A short and sharp weights session before dinner at a Russian restaurant: chest, shoulders, triceps, and traps (W13). And a return to a lot of walking: 19,914 steps/15.2 km.
Monday, October 28: An evening weights session that focused on smaller muscle groups that nevertheless left me pretty beat: core (including my longest ever plank at 2:05, calves, traps, and forearms (W14). And a significant amount of steps again: 18,919/14.6 km. And I slept like a baby!
Tuesday, October 29: Back in my gym for my first cardio session since October 13: 27 minutes/7.82 km/17.3 km/h (C5), and that felt good. I could have gone longer, but I was happy with that, and then I did some weights: glutes, leg extensions, air squats, hamstrings, and a 1:05 plank (W15). And my steps for the day: And I’m now feeling 100% recovered from that Japanese flu/cold thing. My steps for the day: 14,696/11.6 km.
Wednesday, October 30: A day off from the gym – my steps for the day: 14,713/11.5 km.
Thursday, October 31: I hope to end the month with a bang. Stay tuned! And I did with a very rare -almost never – late night workout that finished around 11 PM: back, lats, traps, biceps, and a plank (W16). And my steps for the last day of October: 14,843/11.3 km.
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Weights Sessions: 16
Cardio Sessions (Recumbent Exercise Bike): 5
Total Steps: 462,055
Steps Per Day: 14,905
