Monday, June 1: I started the month with an intense 55-minute weights session: chest, shoulders, triceps, traps, sides, lower back, abs, calves, hamstrings, and a few weightless squats. I also completed one set of morning push-ups, and I walked around 11 kilometers throughout the day and evening. The month has started well.
Wednesday, July 3: No gym again, but I walked about 13 kilometers.
Thursday, July 4: Another 55-minute weights session: back, lats, traps, biceps, forearms, sides, abs, lower back, calves, and hamstrings.
Friday, July 5: I intended to do a cardio session, but ended up walking 12.5 kilometers instead on what was the hottest day of the year so far.
Saturday, July 6: Back on the treadmill for the first time this month. At 11 minutes, it was a shorter run, but I had just completed about 20 minutes of weights (chest, shoulders, and triceps), and after the run I did some weightless squats and leg extensions. All in all, it was quite a workout.
Sunday, July 7: No gym today, but I did walk about 12.6 kilometers.
Monday, July 8: An unusual gym session in that it involved no cardio and no large muscle groups: calves, hamstrings, sides, lower back, and abs. I also walked 12.5 kilometers.
Tuesday, July 9: Today’s workout was a good one: back, lats, biceps, forearms, thighs, and a 12-minute run.
Thursday, July 11: Back in the gym after a deserved day off for a 40-minute weights session: chest, shoulders, triceps, and calves.
Friday, July 12: A shorter afternoon workout today: sides, abs, lower back, and hamstrings.
Saturday, July 13: I had in mind a shorter workout, but I ended up working out for 55 minutes: calves, thighs, traps, back, lats, biceps, and forearms.
Sunday, July 14: Officially, it was a rest day. I just walked 8 kilometers and did two sets of push-ups in the morning. I’m aiming to do push-ups most mornings.
Monday, July 15: I skipped the gym today and instead did a set of push-ups in the morning and evening as well as some sit ups and side extensions.
Tuesday, July 16: I began the day with 33 push-ups. I later returned to the gym for an overdue weights session and a long overdue treadmill session. The break was necessary due to a return of shin splints. The weights portion of my workout consisted of chest, shoulders, triceps, and traps; the cardio was another 3 kilometers in under 15 minutes.
Thursday, July 18: Last night, the plan was to go the gym in the morning before breakfast. Instead, I went in the afternoon and the ensuing 55-minute workout was pretty epic: back, lats, biceps, calves, hamstrings, traps, sides, lower back, and abs.
Saturday, July 20: Another weights session: chest, shoulders, triceps, traps, forearms, sides, lower back, abs, thighs, and hamstrings.
Monday, July 22: No gym today and not a lot of walking, but I did do some push-ups in the morning and before bed.
Tuesday, July 23: An evening hour-long weights session that consisted of back, lats, biceps, calves, hamstrings, sides, lower back, abs, traps, and forearms.
Wednesday & Thursday: I didn’t make it to the gym, but I continued doing one or two sets of push-ups upon waking and before going to bed.
Friday, July 26: Back in the gym after a couple of busy days. At 70 minutes, it was my longest workout in a while: chest, shoulders, triceps, traps, sides, lower back, abs, calves, hamstrings, and forearms.
Saturday, July 27: A 20-minute treadmill run was followed by lots of weightless squats and some leg extensions.
Monday, July 29: A set of morning push-ups and a 65-minute weights session in the evening: back, lats, biceps, traps, calves, hamstrings, sides, lower back, abs, and forearms.
Tuesday, July 30: I really didn’t feel like going to the gym today, but I made it there and a pretty good workout was the result. I mixed up my usual order and the variety of movements: shoulders, triceps, forearms (the fleshy part), chest, and calves.
