{"id":12853,"date":"2024-01-01T09:00:36","date_gmt":"2024-01-01T00:00:36","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=12853"},"modified":"2026-02-08T05:49:35","modified_gmt":"2026-02-07T20:49:35","slug":"january-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/january-2024-fitness-diary\/","title":{"rendered":"January 2024 Fitness Diary!"},"content":{"rendered":"

Monday, January 1: <\/strong>The year got off to a great start that also ushered in the start of a new planned exercise regime. I’m not sure if I can keep it up, but I’ve allocated different muscles to different days over a seven-day period. Here’s what I mapped out:<\/p>\n

A 4\/2 Day Schedule<\/strong><\/p>\n

Day 1:<\/strong> Chest, Calves, Traps, Sides, Forearms, Thighs, & Cardio<\/span>
\nDay 2: <\/strong>Triceps, Biceps, Abs, Hamstrings, & Outer Delts<\/span>
\nDay 3:<\/strong> Back, Lower Back, Thighs, & Glutes<\/span>
\nDay 4:<\/strong> Shoulders, Traps, Forearms, Calves, & Cardio<\/span>
\nDay 5: <\/strong>Rest 2<\/span>
\nDay 6:<\/strong> Rest 2 or Day 1.<\/span><\/p>\n

My first workout of the year completed my day 1 tasks: chest, calves, traps, sides, and forearms (1).<\/strong><\/span> I just skipped the light cardio because being a holiday, my gym didn’t have gym clothing available. My total steps for the day: 11,862\/8.94 km.<\/strong><\/p>\n

Tuesday, January 2:<\/strong> I completed my day two workout: hamstrings, inner thighs, triceps, biceps, and abs (2). <\/strong>And my total steps for the day: 13,096\/9.67 km<\/strong><\/span><\/span><\/p>\n

Wednesday, January 3:<\/strong> Less walking as my intense winter intensive classes did their first major assignment, and work took priority: 7,886 steps\/5.69 km<\/strong><\/p>\n

Thursday, January 4:<\/strong> Some more walking but less than normal, again due to work: 10,106 steps\/7.45 km.<\/strong><\/p>\n

Friday, January 5:<\/strong> Just some walking – and that was a very long four days of teaching and grading etc.: 6,379 steps\/4.71 km.<\/strong><\/p>\n

Saturday, January 6:<\/strong> Back in the gym and I made up for those lost days: back, lower back, thighs, shoulders, traps, calves, forearms (3)<\/strong><\/span>, and a 2.5-minute tradmill session. And a little more walking than yesterday: 6,968 steps\/5.1 km.<\/strong><\/p>\n

Sunday, January 7:<\/strong> Another gym session: for chest, sides, calves again, traps again, and forearms again (4)<\/strong><\/span>. And I walked a lot: 21,531 steps\/15.9 km.<\/strong><\/p>\n

Monday, January 8:<\/strong> Another gym session, this my “Day 2” session:biceps, triceps, outer delts, hamstings, inner groin, and abs (5).<\/span> <\/strong>And my total steps for the day: 10,989\/8.06 km.<\/strong><\/p>\n

Tuesday, January 9: <\/strong>I completed my planned “Day 3″ workout”: thighs, glutes, calves, back, lats, and lower back (6).<\/span><\/strong>\u00a0And my steps for the day: 8,013 steps\/7.76 km.<\/strong><\/span><\/span>
\n<\/strong><\/p>\n

Wednesday, January 10:<\/strong> I’m planning to go to my gym as sson as my first class finishes, and that’s what I did: shoulders, traps, and forearms (7)<\/strong><\/span>. And my steps for the day: 11,873\/8.92 km.<\/strong><\/p>\n

Thursday, January 11: <\/strong>Weights rest day, and just a little walking as this busiest of weeks slowly draws to a close: 7,639 steps\/5.55 km.<\/strong><\/p>\n

Friday, January 12: <\/strong>My winter intensive semester is drawing to a close and as a result, I skipped the gym and stayed on campus between classes. Just some walking again: 11,505 steps\/8.59 km.<\/strong><\/p>\n

Saturday. January 13: <\/strong>I did my day 1 routine with th addition of lower back extensions:\u00a0 chest, calves, traps, sides, forearms, a short treadmill run to finish (8). <\/strong><\/span>And my steps for the day: 12,515\/8.59 km.<\/strong><\/p>\n

Sunday, January 14:<\/strong> Back in the gym for my day 2 routine: hamstrings, inner thighs, biceps, triceps, and abs (9).<\/strong> <\/span>And I’ll certainly be sore tomorrow. And my steps for the day:<\/p>\n

Monday, January 15: <\/strong>Today was my busiest day in a long long time with the final winter intensive classes and the first of my next winter class. No chance of a gym visit today, but I did more walking than I expected would be possible: 16,223 steps\/12.1 km.\u00a0<\/strong><\/p>\n

Tuesday, January 16: <\/strong>No gym again as I felt pretty wiped out after finishing all my winter intensive grades: 8,003 steps\/6.08 km.<\/strong><\/p>\n

Wednesday, January 17: <\/strong>Back in the gym for a pretty quick workout: b<\/span>ack, lower back, thighs, & glutes (10).<\/span> <\/span><\/strong>And my steps for the day: <\/span>10,644\/7.69 km.<\/span><\/strong><\/p>\n

Thursday, January 18:<\/strong> I should have gone to the gym, but alas, I did not: 16,882 steps\/12 km.<\/strong><\/p>\n

Friday, January 19:\u00a0<\/strong>I ended a busy working week with a very lazy day: 4,908 steps\/3.58 km<\/strong><\/p>\n

Saturday, January 20:<\/strong> Back in the gym as a weekend almost entirely devoid of work to do began. I combined my day 1 and 4 routines: chest, shoulders, forearms, traps, calves, sides, lower back, and a short treadmill session (11). <\/strong>And my steps for the day: 4,892 steps\/3.45 km.<\/strong><\/span><\/span><\/p>\n

Sunday, January 21: Another gym session: Hamstrings, inner thighs, biceps, triceps, and abs (12).<\/span> <\/strong>And my steps for the day: 12,508\/9.4 km.<\/strong><\/p>\n

Monday, January 22:<\/strong> Today was an unintentional rest day as when I finally started walking to the gym at around 8:30 PM,\u00a0 it really was too cold at about -13 degrees. So I walked about a quarter of the way to my gym and then turned around and went back to a warm bed. My total steps for the day: 6,319\/4.65 km.<\/strong><\/p>\n

Tuesday, January 23: Gym day again: back, lats, lower back, calves, thighs, and glutes (13). <\/span><\/strong>And my steps for the day: 10,229\/7.58 km.<\/strong><\/span><\/span><\/p>\n

Wednesday, January 24:<\/strong> Another gym session: shoulders, triceps, traps, and forearms (14). <\/strong>And my steps for the day: 10,872\/7.97 km.<\/strong><\/span><\/span><\/p>\n

Thursday, January 25:<\/strong> A rare morning workout before my 9 am class, and a slight departure from my four-day plan: thighs and hamstrings (15).<\/strong><\/span> It’s been a while since I worked out three days in a row. My steps for the day: 11,239\/8.36 km.<\/strong><\/span><\/span><\/p>\n

Friday, January 26: <\/strong>A lot of walking instead of a gym session: 31,304 steps\/23 km<\/strong>. And that was certainly a lot! So nice to have lots of free time again.<\/p>\n

Saturday, January 27:\u00a0<\/strong>Back in the gym for my Day 1 plan, and I added leg extensions: Sides, lower back, calves, traps, chest, and leg extensions (16).<\/strong><\/span> My steps for the day: 13,981\/10.4 km.<\/strong><\/p>\n

Sunday, January 28: <\/strong>My Day 2 workout is I think my favorite: hamstrings, inner thighs, abs, biceps, triceps, and outer shoulders (17).<\/strong><\/span><\/p>\n

Monday, January 29: <\/strong>Just an evening walk after quite a busy day doing Zoom interviews: 14,222 steps\/10.4 km.<\/strong><\/p>\n

Tuesday, January 30: <\/strong>Another intense gym session in the evening: back, lats, biceps, lower back, calves, thighs, and glutes (18). <\/span><\/strong>My steps for the day:<\/span><\/span> 15,604\/11.3 km.<\/span><\/span><\/strong><\/p>\n

Wednesday, January 31: <\/strong>My last gym session for the month was the 19th of the month, and it’s been a long times since I worked out that often: shoulders, traps, forearms, and five treadmill minutes (19).<\/strong><\/span><\/p>\n

__________________________________________________<\/p>\n

Weights Sessions: 19<\/span><\/strong><\/p>\n

Cardio Sessions (StairMaster\/Treadmill): 3<\/span><\/strong><\/p>\n

Total Steps:\u00a0<\/strong> 371,070<\/strong><\/span><\/p>\n

Steps Per Day:\u00a0<\/strong>11,970<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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