Wednesday, December 2: The last month of 2020 began on Wednesday evening with a short 35-minute weights session: chest, shoulders, triceps, weightless squats, leg extensions, leg presses, and hamstring curls.
Friday, December 4: Just a light homework: crunches, sides, nornal and reverse calf raises.
Saturday, December 5: Another weights session: traps, lats, back, biceps, forearms, and lower back.
Monday, December 7: My last gym workout for at least three weeks as Seoul’s Covid restrictions go up a notch tomorrow to level 2.5. Tonight’s menu consisted of chest, shoulders, triceps, weightless squats, leg presses, and hamstring curls.
Tuesday, December 8: Just an evening walk of 11,000 steps/8.7 km.
Wednesday, December 9: Not a huge workout, but I did some bicep, lats, and back exercises at home.
Thursday, December 10: Just a set of push-ups and some shoulder raises before bed.
Friday, December 11: My first serious home workout since the gyms all closed: Push-ups (130 all up), shoulders, triceps, lats, biceps, back, lower back, traps, weightless squats, calf raises, reverse calf raises, and one set of side raises.
Saunday, December 13: A core workout at night: 320+ crunches, side raises, and lower back extensions.
Monday, December 14: Another home workout: push ups (180 spread out over a couple of hours) shoulders, triceps, lats, a little back work, and biceps.
Tuesday, December 15: More home exercises, and they’re going to continue for a while: shrugs, weightless squats, calf raises, reverse calf raises, and lower back extensions.
Thursday, December 17: I’m enjoying my home workouts more, and I do more reps because I have plenty of time. Tonight’s workout: multiple sets of push-ups for a total of 185, various shoulder exercise with dumbells and bands D&B), various and numerous tricep exercises also with D&B, traps also with D&B, crunches, and side raises. A little later, just before, some lower back extensions also with the aide of a band for variety and extra tension.
Friday, December 18: More band and dumbell exerices at home: back, lats, biceps, forearms, calf raises, and reverse calf raises.
Monday, December 21: I’ve decided to spread my workout over the day. I began with three sets of push-ups with significant breaks in between (35, 35, 30, 35, 25, 35, 30, 35, 20, and 20: 300) and a little shoulder work after each set. Some more shoulder exercises when I was done doing push-ups, and then I worked my triceps. I also walked 11,850 steps/9.2 km throughout the day.
Wednesday, December 23: An evening core workout: crunches, side extensions, and lower back extensions.
Thursday, December 24: A Covid Christmas Eve home workout: lats, back, biceps, forearms, calf raises, and reverse calf raises.
Friday, Christmas Day: Today, I’m spreading my workout over the day. First, sets of push-ups throughout the day with each set followed by some shoulder exercises: 40, 25, 35, 40, 30, 35, 20, 20, 25, 20, 15, and 30 (335). Tricep exercises were also completed.
Saturday, December 26: My chest wasn’t really stiff, so in the morning I did an extra set of 35 push-ups. At night, I did something different: a weghts session just focusing on biceps and forearms.
Sunday, December 27: Tonight’s workout: back, lats, traps, weightless squats (about 220), calf raises, and reverse calf raises.
Monday, December 28: Today I walked 13 km/16,715 steps and I did one set of 45 push-ups and a set of shoulder raises at night.
Tuesday, December 29: Three sets of push-ups (45, 30, and 25) and three sets of shoulder exercises. And a couple of hours later, some more push-ups (35, 35, 35, 25, and 15) and more shoulder work and then triceps.
Wednesday, December 30: Just some exercises for my traps.
Thursday, December 31: I ended the year with of course another home workout because of Covid: lats, back, biceps, and weightless squats.