{"id":11417,"date":"2022-09-01T17:26:44","date_gmt":"2022-09-01T08:26:44","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=11417"},"modified":"2022-10-02T10:18:48","modified_gmt":"2022-10-02T01:18:48","slug":"september-2022-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/september-2022-fitness-diary\/","title":{"rendered":"September 2022 Fitness Diary!"},"content":{"rendered":"

Thursday, September 1:<\/strong> The month and the new semester began with a gym session: calves, leg extensions, leg presses (second day in a row), hamstring curls, sides, and lower back. My steps for the day amounted to 19,074\/14.3 km.<\/p>\n

Friday, September 2:<\/strong> I started the day with a set of 40 push-ups. Gym in the afternoon: back, lats, biceps, traps, and forearms. I walked less today: 11,688 steps\/9.19 km.<\/p>\n

Saturday, September 3:<\/strong> A 55-minute gym session included my best shoulders workout in a while: chest, shoulders, triceps, traps, calves, and sides. And it was a big walking day with 27,003 steps\/20.6 km, and I slept like a baby as a result – a baby that sleeps well.<\/p>\n

Sunday, September 4: <\/strong>Just some walking: 17,238 steps\/12.8 km.<\/p>\n

Monday, September 5:<\/strong> I started the day with two sets of push-ups of 30 and 32 reps. And that was basically it because of the rain from the approaching typhoon. My least amount of steps in a long time: 6,783 steps\/4.85 km.<\/p>\n

Tuesday, September 6: <\/strong>The typhoon rains moved on overnight, which was an unexpected and pleasant surprise. That allowed me to get back into walking. I went to the gym as my steps approached 28,000, and my legs didn’t feel tired. My plan was to exercise my legs and back anc biceps, but after a decent leg workout, I just did a set or two of exercises for my back, lats, traps, and biceps. I plan to return to the gym tomorrow morning bright and early for that big back workout I missed. My total steps and kms for the day: 31,762 steps\/24.3 km.<\/p>\n

Wednesday, September 7: <\/strong>An early morning walk resulted in my passing 11,000 steps before 8 a.m. I didn’t make it to the gym before work, but that’s fine. Instead, I did two sets of push-up before heading off to work: a set of 47 and a set of 30. Totals steps and kilometers travelled on foot came to 18,726 steps\/14.4 km.<\/p>\n

Thursday, September 8:<\/strong> Colonoscopy day! No walking was possible in the morning, and the doc. recommended no strenuous exercise. No gym as a result, but I did a little walking after my night class: 11,985 steps\/8.84 km.<\/p>\n

Friday, September 9:<\/strong> Back to serious exercsing with a long morning walk that resulted in almost 19,000 steps. A gym session is scheduled after I do some work in this nice little cafe by Ehwa Women’s University. My gym is now closed for a few weeks for renovations, but there’s a branch a few hundred meters away from that little cafe. And while at that cafe, I read about 40 pages of Exercised, which has kept my motivation to work out high. My first workout in that gym was an intense one: lats, back, biceps, lower back, sides, forearms, calves, and for the first time in the while, some skipping. Once home, I did a set of 43 push-ups. My total steps and km for the day: 29,450 steps\/22.8 km.<\/p>\n

Saturday, September 10: <\/strong>My gym was closed. Drats. Instead, rather a restful day with a lot of walking at a leisurely relaxed pace. At home in the evening, two sets of push-ups of 43 and 25 sets. My total steps and km for the day:\u00a0 steps\/ km.<\/p>\n

Sunday, September 11:<\/strong> I started the day’s exercise with a set of 45 push-ups and some sit ups. I’ve been avoiding abs as I think there’s a hernia in my future, but I felt fine doing those sit ups. I assumed the gym would be closed today, so I didn’t bother going. Instead, I had another big walking day: 31,414 steps\/23.9 km.<\/p>\n

Monday, September 12:<\/strong> I started the day with a set of 41 push-ups. I hit the gym later: chest, shoulders, triceps, traps. sides – two kinds of exercised for the first time in over.a year – a few calf raises, and some skipping. I’m taking easy on the skipping with all my recent waling, and I’ll gradually increase.\u00a0 Some walking, about half as much as yesterday: 17,780 steps\/13.2 km.<\/p>\n

Tuesday, September 13:<\/strong> I did the bulk of my walking in the morning. I skipped the gym as I was feeling pretty sore from yesterday’s workout. My total walking stats for the day: 26,307 steps\/20.8 km.<\/p>\n

Wednesday, September 14: <\/strong>Just some walking: 15,461 steps\/12.2 km.<\/p>\n

Thursday, September 15:<\/strong> Back in the gym for my first legs workout in a while: leg extensions, leg presses, calves, hamstrings, and core which consisted of sit-ups, side raises, and lower back extensions. I also did some push-ups using dumbbells as push-up handles. I did a set of 41 push-ups and then five more a few seconds later. I did a few shrugs for my traps, and I also skipped a bit. My walking stats for the day are as follows: 23,523 steps\/17.6 km.<\/p>\n

Friday, September 16: <\/strong>Another walking day, and I was surprised at the total: 25,155 steps\/19.3 km.<\/p>\n

Saturday, September 17: <\/strong>A morning walk got me almost 16,600 steps, and I plan to go to the gyn in a few hours. And it was a good workout that included some variations on my usual back exercises: lats, back, lower back, biceps, forearms, and calves. I also did a couple of sets of push-ups (25 and 15), again using dumbells as handles: My total steps for the day: 24,435 steps\/ 19.7 km. And I’ll sleep well tonight as a result.<\/p>\n

Sunday, September 18:\u00a0<\/strong>I had a really lazy morning and afternoon – and I think I needed that. At around 5:30 PM, I did a set of 43 push-ups. And after a night walk, my total walking numbers were 17,829 steps\/14.2 km.<\/p>\n

Monday, September 19: <\/strong>Laziest day in months! Well, it was a bust work day, but I essentially blew off all plans to exercise. I had considered going to the gym after class, but I went home instead, and then I stayed there. All my walking involved getting to and from work: 6,872 steps\/5.25 km. And silly me for calling that a lazy day. Rest is important, and I deserved a day of it. I agree!<\/p>\n

Tuesday, September 20:<\/strong> Back walking and back in the gym: chest, shoulders, triceps, traps, and calves. And my walking totals for the day: 28,390 steps\/22.3 km.<\/p>\n

Wednesday, September 21:<\/strong> Just a walking day: 23, 140 steps\/ 17.7 km<\/p>\n

Thursday, September 22:<\/strong> Back in the gym, but I didn’t have a lot of time as I arrived later than I had planned and I had an evening class that I needed to arrive early for. As a result, my workout was limited to 22 minutes, but I made the most of the minutes with little to no rests between sets: lats, back, biceps, forearms, and lower back. and regarding walking, I just managed to surpass by 20,000 daily steps goal: 20,204 steps\/ 15.7 km.<\/p>\n

Friday, September 23: <\/strong>\u00a0More walking and a legs weights session that I almost skipped: leg extensions, some weightless squats, hamstring curls, calf raises. My walking totals for the day: 22,093 steps\/17.1 km,<\/p>\n

Saturday, September 24:<\/strong> I was inactive until 5 pm, and then I walked and went to the gym and then I walked some more. At the gym, it was my favorite upper body workout: chest, shoulders, triceps, and traps, My walking stats for the day: 15,488 steps\/12. 1 km.<\/p>\n

Sunday, September 25: <\/strong>Very active day that was kickstarted by a morning walking evet from DDP to Gwangwhamun. My totals steps came to 30,251 steps\/21.8 km. And I went to the gym for a very solid and focused session: back, lats (reversing my usual order), biceps, and forearms.<\/p>\n

Monday, September 26:\u00a0<\/strong> Just a walking (and working) day: 15,825 steps\/12.2 km.<\/p>\n

Tuesday, September 27:<\/strong> A solid chest, shoulders, triceps, and traps workout, and my walking stats were as follows 16,163 steps\/12.4 km.<\/p>\n

Wednesday, September 28:<\/strong> Another day of walking and working: 15,084 steps\/11.8 km.<\/p>\n

Thursday, September 29:<\/strong> A morning walk resulted in 16,000 steps before breakfast. A gym session is planned for a little after 4 PM. And it happened: leg extensions, leg presses, hamstring curls, and calves plus a set of 43 push-ups. My total steps for the day:\u00a0 24,004 steps\/19 km.<\/p>\n

Friday, September 30: <\/strong>Just a walking day to end the month: 20,911 steps\/16.4 km.<\/p>\n

According to my trusty iPhone and its apps., I averaged 20,420 steps a day in September with a total of 612,600 steps.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thursday, September 1: The month and the new semester began with a gym session: calves, leg extensions, leg presses (second day in a row), hamstring curls, sides, and lower back. … <\/p>\n","protected":false},"author":1,"featured_media":8557,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[198,27],"class_list":["post-11417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-198","tag-fitness-diary"],"views":1063,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/11417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/comments?post=11417"}],"version-history":[{"count":34,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/11417\/revisions"}],"predecessor-version":[{"id":11515,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/11417\/revisions\/11515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/8557"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=11417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=11417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=11417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}