{"id":12998,"date":"2024-03-01T15:15:45","date_gmt":"2024-03-01T06:15:45","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=12998"},"modified":"2026-02-08T05:53:11","modified_gmt":"2026-02-07T20:53:11","slug":"march-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/march-2024-fitness-diary\/","title":{"rendered":"March 2024 Fitness Diary!"},"content":{"rendered":"

Friday March 1:<\/strong> I started the month with an early afternoon workout: triceps, biceps, calves, abs, and lower back (G1).<\/strong><\/span> My steps for the day, a whopping 25,680\/18.7 km.<\/strong><\/p>\n

Saturday, March 2:<\/strong> I watched a video last night that outlined a pretty sensible cardio plan for increased cardiovascular fitness and weightless when combined with a calorie deficit. It starts with three 15-minute session a week and gradually increasing the length and frequency of those sesssions. I think I’ll give that a try starting today – maybe. I have been struggling to get back into regular cardio, focusing instead on weight training. I sure walk a lot, but I really should be getting my heart rate up as well and my t-shirt wet with sweat. I should also try to get into a regular gym schedule now that my busy spring semester starts in less than 48 hours. An afternoon workout: chest, frontal delts, traps – a little gingerly, hamstrings, inner thighs, sides, forearms (G2),<\/strong> <\/span>and I also did the promised cardio, well almost – 13 minutes and 13 seconds on a StairMaster (C1).\u00a0<\/strong> And my steps for the day: 14,343\/10.5 km. <\/strong>And here is a cardio plan through to the start of summer:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
WEEK<\/b><\/td>\nSESSIONS<\/strong><\/td>\nMIN. TIME<\/strong><\/td>\nRESULT<\/strong><\/td>\n<\/tr>\n
Weeks 1-2<\/td>\n3<\/td>\n15 Minutes<\/td>\n15 (68F), 15 (69F), 15:20\/70F<\/td>\n<\/tr>\n
Weeks 3-4<\/td>\n3<\/td>\n18 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 5-6<\/td>\n3<\/td>\n23 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 7-8<\/td>\n4<\/td>\n25 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 9-10<\/td>\n4<\/td>\n30 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 11-12<\/td>\n4<\/td>\n35 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 13-14<\/td>\n4<\/td>\n38 Minutes<\/td>\n<\/td>\n<\/tr>\n
Weeks 15-16<\/td>\n5<\/td>\n40 Minutes<\/td>\n<\/td>\n<\/tr>\n
Summer 1-2<\/td>\n5<\/td>\n43 Minutes<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Sunday, March 3:\u00a0<\/strong>Another gym session on this, the last day of the winter vacation: leg extensions, leg presses, glutes, lats, back, rear delts, lower back, and biceps (G3).<\/strong> <\/span>My plan for tomorrow is an early morning cardio and abs workout before my first class at 10:30. My steps for the day: 14,529\/10.9 km.<\/strong><\/p>\n

Monday, March 4: <\/strong>I was pretty sore from yesterday’s workout, and I had a pretty busy first day back at work, so just some walking either side of my classes: 13,873 steps\/10.2 km.<\/strong><\/p>\n

Tuesday, March 5: <\/strong>Gym and cardio after my one class: triceps, biceps, side delts, calves, sides, and lower back (G4).<\/strong><\/span> And I completed my 15 StairMaster minutes, climbing 68 floors (C2). <\/strong>And more walking: 17,476 steps\/13 km.<\/strong><\/p>\n

Wednesday, March 6:<\/strong> A gym session after work: leg extensions, hamstrings, inner thighs, glutes, calves, and abs (G5).\u00a0 <\/strong>My steps for the day: 11,464 steps\/8.4 km.<\/strong><\/span><\/span><\/p>\n

Thursday, March 7: Just time for a quick 20-minute workout before class: chest and shoulders (G6),<\/span> <\/strong>but that was a pretty hard workout! And my steps for the day: 24,422\/18.6 km.<\/strong><\/p>\n

Friday, March 8: <\/strong>Another gym session, my seventh of the month: hamstrings, inner thighs, lats, back, sides, and lower back\u00a0 (G7).<\/strong> <\/span>I’ve been skipping traps of late as my left trap feels a little weird, perhaps a slight muscle strain. And I completed my 15 StairMaster minutes, climbing 68 floors (C3).<\/strong> And more walking as usual:17,189 steps\/13.3 km. <\/strong>And finally, I renewed my gym membership for another year!<\/p>\n

Saturday, March 9: <\/strong>Another good gym session, this one focusing on less muscle groups: highs, glutes, biceps, and triceps (G8).<\/strong> <\/span>And my steps for the day: 20,658\/15.9 km.<\/strong><\/p>\n

Sunday, March 10: <\/strong>An intense core workout, some calf raises (G9),<\/strong><\/span> and then 15:20 on the StairMaster climbing 70 floors (C4)<\/strong>. And my steps for the day: 11,275\/8.59 km.<\/strong><\/p>\n

Monday, March 11:<\/strong> No gym today, as I was busy with work and it was time to take a day off. I did, however, walk quite a lot after my last class: 19,741 steps\/14.6 km.<\/strong><\/p>\n

Tuesday, March 12: <\/strong>Another no-gym day: 17,379 steps\/13.3 km<\/strong><\/p>\n

Wednesday, March 13:<\/strong> I made it back to my gym! My workout was a little lackluster though: hamstrings, calves, chest, and shoulders (G10)<\/strong><\/span>. And my steps for the day: 11,657\/8.63 km.<\/strong><\/p>\n

Thursday, March 14:<\/strong> A quick workout before my class: Just thighs and glutes (G11)<\/strong> <\/span>as that’s all I had time for. And my steps 21,728\/16.3 km.<\/strong><\/p>\n

Friday, March 15:<\/strong> Just a lot of walking as I had some errands to run: 23,720 steps\/17.9 km.<\/strong><\/p>\n

Saturday, March 16: <\/strong>Back in the gym again: hamstrings, inner thighs, lats, back, biceps, and rear and side delts (G12). <\/span><\/strong>I wanted to hop on a StairMaster, but both of them were being used by people who showed no sign of stopping. My steps for the day: 8,472\/6.07 km.<\/strong><\/p>\n

Sunday, March 17: Another gym session: triceps, calves, biceps, core, and forearms (G13).<\/span> <\/strong>I wanted to use the StairMaster, but I went to the gym too late to fit one in before closing time. And my steps for the day were more than usual: 28,121\/21.7 km.<\/strong><\/p>\n

Monday, March 18:\u00a0<\/strong>An evening gym session after a long day at work: thighs, glutes, chest, and front and side delts (G14).<\/strong><\/span> And my steps for the day: 19,454\/14.4 km.<\/strong><\/p>\n

Tuesday, March 19:\u00a0 <\/strong>I decided it was time for cardio again, and my gym was nice and quiet when I arrived at about 10:20 a.m. 15 Stairmaster minutes and 74 floors later (C5),<\/strong> I was done. My steps for the day: 14,049\/10.5 km.<\/strong><\/p>\n

Wednesday, March 20: <\/strong>I’m finding it harder to get to the gym, but my regular walking continues. My steps for the day: 11,068\/8.2 km.<\/strong><\/p>\n

Thursday, March 21: <\/strong>A lot of walking today: 23,384 steps\/18.1 km<\/strong><\/p>\n

Friday, March 22: <\/strong>More walking: 19,957 steps\/14.9 km.<\/strong><\/p>\n

Saturday, March 23:<\/strong> Back in my gym but just for a cardio session: 16 StairMaster minutes\/76 floors (C6).<\/strong> And my steps for the day: 14,007\/10.1 km.<\/strong><\/p>\n

Sunday, March 24:<\/strong> Another gym session: back, lats, biceps, hamstrings, inner thighs, and calves (G15).<\/strong><\/span> And my steps for the day: 23,828\/17.3 km.<\/strong><\/p>\n

Monday, March 25: <\/strong>More walking as usual: 16,676 steps\/12.8 km.<\/strong><\/p>\n

Tuesday, March 26:<\/strong> A lot of walking due to one class and a couple of important errands that needed to be completed not really near a subway: 23,907 steps\/18.1 km.<\/strong><\/p>\n

Wednesday, March 27:<\/strong> I almost made it to my gym, but I was simply too tired, and a long phone call killed any chance of a night workout, so just a little walking: 10,093 steps\/7.46 km.<\/strong><\/p>\n

Thursday, March 28:<\/strong> A very much-needed morning weights session, my first since Sunday: leg extensions, glutes, calves, triceps, and biceps (G16).<\/strong><\/span> And my steps for the day: 20,433\/15.4 km.<\/strong><\/p>\n

Friday, March 29:\u00a0<\/strong>A short weights session in the early afternoon: chest, shoulders, and calves (G17).<\/strong> <\/span>And my steps for the day: 18,280\/13.4 km.<\/strong><\/p>\n

Saturday, March 30:\u00a0<\/strong>An afternoon gym and cardio session was preceeded by a nice long walk: hamstrings, inner thighs, core, and one ste of calf raises (G18).<\/strong> <\/span>Then I hopped one a StairMaster for 16. minutes\/74 floors (C7)<\/strong>. And my total steps for the day: 23,159\/17.9 km.<\/strong><\/p>\n

Sunday, March 31: <\/strong>I ended the month with a final weights session: back, lats, biceps, forearms, and a little traps (G19)<\/strong><\/span>, although I still have a bit of a twinge around that area on my left side although those shrugs didn’t bother it. And my steps for the day: 13,269\/10.1 km<\/strong><\/p>\n

_______________________________________________________<\/p>\n

Weights Sessions:\u00a0 <\/strong>19<\/p>\n

Cardio Sessions (StairMaster): <\/strong>7<\/p>\n

Total Steps: <\/strong>553,784<\/p>\n

Steps Per Day: <\/strong>17,864<\/p>\n","protected":false},"excerpt":{"rendered":"

Friday March 1: I started the month with an early afternoon workout: triceps, biceps, calves, abs, and lower back (G1). My steps for the day, a whopping 25,680\/18.7 km. Saturday, … <\/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":[209,184],"class_list":["post-12998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-209","tag-fitness"],"views":32,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/12998","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=12998"}],"version-history":[{"count":28,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/12998\/revisions"}],"predecessor-version":[{"id":13078,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/12998\/revisions\/13078"}],"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=12998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=12998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=12998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}