{"id":13306,"date":"2024-08-01T15:36:01","date_gmt":"2024-08-01T06:36:01","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13306"},"modified":"2026-02-08T05:58:40","modified_gmt":"2026-02-07T20:58:40","slug":"august-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/august-2024-fitness-diary\/","title":{"rendered":"August 2024 Fitness Diary!"},"content":{"rendered":"

Thursday, August 1:<\/strong> I began the month with a weights session: back, lats, biceps, core, and calves (W1).<\/strong><\/span> And my steps for the day: 19,125\/14.8 km.<\/strong><\/span><\/p>\n

Friday, August 2: <\/strong>A cardio and then a legs workout (W2).<\/strong> <\/span>My cardio stats on a more tradiational upright exercise bike: 30 minutes\/10.7 km (C1). <\/strong><\/span>And my steps for the day: 13,127\/10.4 km.<\/strong><\/span><\/p>\n

Saturday, August 3: <\/strong>Just some morning Sydney cardio on my usual type of exercise bike, which I just learned is called a recumbent bike: 25 minutes\/8.1 km (C2).<\/span> <\/strong>And my steps for the day, a staggering 27,810\/21.7 km.<\/strong><\/span><\/p>\n

Sunday, August 4: <\/strong>Weights in the morning and the 80-minute round trip walk from our hotel: chest, shoulders, triceps, traps, core, and calves (W3).<\/span> <\/strong><\/span>And my steps for the day: 14,584\/11.2 km.<\/strong><\/span><\/p>\n

Monday, August 5: <\/strong>Another early morning workout, <\/span>and I really should make a habit of this: back, lats, biceps, and traps (W4).<\/strong><\/span> And another exercise bike session:<\/span> 18 minutes\/6.3 km (C3).<\/span> <\/strong>And another big Sydney walking day:<\/span> 27,260\/20.8 km.<\/strong><\/span><\/span><\/p>\n

Tuesday, August 6:<\/strong> My first gymless d<\/span>ay since July 25! My steps for the day: 14,348\/11.3 km.<\/strong><\/span><\/p>\n

Wednesday, August 7:\u00a0<\/strong>Another no-gym day. My steps for the day: 23,356\/18.2 km.<\/strong><\/span><\/p>\n

Thursday, August 8: <\/strong>A morning gym and cardio session – my last in Australia for this trip: legs and lower back (W5).<\/span> <\/span><\/strong>And my cardio, a shorter 11 minutes\/3.86 km (C4). <\/strong><\/span>And the day’s steps: 11,592\/8.77 km.<\/strong><\/span><\/p>\n

Friday, August 9: <\/strong>Just some night walking – well a lot actually – after my flight to Vietnam: 20,707 steps\/18.3 km.<\/strong><\/span><\/p>\n

Saturday, August 10:<\/strong> Well, my hotel’s gym is pretty crappy, not to mention unairconditioned. I just did a couple of sets for chest, shoulders, and triceps. And I’m not even going to count that as a workout. And my steps for the day: 16,196\/12.9 km.<\/strong><\/span><\/p>\n

Sunday, August 11: <\/strong>Same as yesterday – a light and short and limited hotel gym workout. My steps for the day: 22,606\/17.6 km.<\/strong><\/span><\/p>\n

Monday, August 12:<\/strong> Same as yesterday, and my steps for the day: 15,739\/12.1 km.<\/strong><\/span><\/p>\n

Tuesday, August 13:<\/strong> Some early morning Saigon walking and some evening Nha Trang walking while scoping out some local gyms. But actually I think I can make do with my new hotel’s gym, which could be better, but it could also be a lot worse. And I know Arnold wouldn’t let a gym like my hotel’s stop him from working out. My steps for the day: 14,851\/11.8 km.<\/strong><\/span><\/p>\n

Wednesday, August 14:<\/strong> Two sessions, in the morning:<\/span> back, lats, biceps, and forearms, <\/strong>and in the evening: <\/span>chest, shoulders, triceps, and calves (W6).<\/strong><\/span> And my steps for the day: 18,564\/14.3 km.<\/strong><\/span><\/p>\n

Thursday, August 15: <\/strong>Just some walking, most of it during the heat of the idea. Try to avoid that: 12,267 steps\/9.67 km.<\/strong><\/span><\/p>\n

Friday, August 16: <\/strong>Just a light weights workout in the evening: chest, shoulders, and triceps (W7).<\/strong> <\/span>And my steps for the day: 16,354\/12.7 km.<\/strong><\/span><\/p>\n

Saturday, August 17:<\/strong> I signed up for three sessions at a nearby gym, and I celebrated with a much-needed 60-minute workout: back, lats, biceps, core, traps, rear delts, calves, and some weightless squats (W8). <\/strong><\/span>Strangely, this generally well-equipped gym doesn’t have a machine for hamstrings, so I felt a little hamstrung. Today’s steps: 19,903\/15.4 km.<\/strong><\/span><\/p>\n

Sunday, August 18: <\/strong>Just a couple of hotel gym sets for chest and shoulders, and my steps for the day: 15,106\/12.2 km.<\/strong><\/span><\/p>\n

Monday, August 19: <\/strong>A more focused and intense workout in my hotel’s gym: chest, shoulders, triceps, traps, and calves (W9).<\/span><\/strong><\/span> And my steps for the day: 16,117\/12.9 km.<\/strong><\/span><\/p>\n

Tuesday, August 20: <\/strong>I returned to the non-hotel gym for my second of three paid visits for weights and my first cardio session in a while: back, lats, biceps, sides, lower back, weightless squats (W10).<\/strong><\/span> And the cardio was again on an older reclined exercise bike: 16 minutes\/4.08 km (C5).<\/strong> <\/span>And my steps for the day: 15,855\/12.8 km.<\/strong><\/span><\/p>\n

Wednesday, August 21:<\/strong> Just some shoulder exercises in my hotel gym, and my steps for the day: 11,605\/9.3 km.<\/strong><\/span><\/p>\n

Thursday, August 22: <\/strong>Some more hotel gym weights: chest, shoulders, triceps, and traps (W11).<\/strong><\/span> And my steps for the day: 16,830\/13.2 km.<\/strong><\/span><\/p>\n

Friday, August 23: <\/strong>Today is my last full day here – where did the time go? So I used my third and final gym pass: back, lats, biceps, core, forearms, calves, traps, and some weightless squats (W12)<\/strong> <\/span>after a cardio session on a normal exercise bike: 11 minutes\/2.82 km (C6).<\/strong> <\/span>And my steps for the day: 17, 379\/13.4 km.<\/strong><\/span><\/p>\n

Saturday, August 24: <\/strong>Two morning walks either side of breakfast on this, my last day in Vietnam. And then a light hotel gym workout: chest, shoulders, and triceps (W13).<\/strong><\/span> My steps for the day: 12,215\/8.92 km.<\/strong><\/span><\/p>\n

Sunday, August 25: <\/strong>It felt great to be back in my local gym, but not so great to be back in the Korean summer. Weights and cardio for my first day back: leg extensions, weightless squats, hamstrings, calves, and a set each for my sides and lower back (W14).<\/span> <\/strong>And it was also good to be back on my favorite reclined exercise bike: 9 minutes\/3.088 km (C7).<\/strong> <\/span>And my steps for the day were mostly in the evening: 16,412\/12.7 km.<\/strong><\/span><\/p>\n

Monday, August 26:<\/strong> Another gym session: chest, shoulders, triceps, and traps (W15).<\/strong><\/span> My chest workout was all done with dumbbells and I added some variations. My steps for the day: 16,468\/12.7 km.<\/strong><\/span><\/p>\n

Tuesday, August 27:<\/strong> Gym, cardio, and a lot of walking: back, lats, biceps, calves, and forearms (W16).<\/strong> <\/span>My cardio numbers: 13 minutes\/4.46 km (C8)<\/strong>.<\/span> And a lot of walking after that gym session in some nicer weather: 18,361 steps\/14.3 km.<\/strong><\/span><\/p>\n

Wednesday, August 28: <\/strong>Another evening workout, this one a little different: legs, sides, traps, calves, and rear delts (W17).<\/strong> <\/span>And a lower intensity cardio session: 21 minutes\/6.546 km (C9).<\/strong><\/span> And my steps for the day: 13,148\/10 km.<\/strong><\/span><\/p>\n

Thursday, August 29: <\/strong>Another gym session: chest, shoulders, triceps, and traps (W18).<\/strong><\/span> And my steps for the day: 8,116\/6.04 km.\u00a0<\/strong><\/span><\/p>\n

Friday, August 30: <\/strong>A longer cardio session: 42 minutes\/13.42 km (C10)<\/strong> <\/span>was followed by some weights: weightless squats, hamstring curls, leg extensions and calf raises (G19).<\/strong><\/span> And quite a lot of walking as well: 18,742 steps\/14.7 km.<\/strong><\/span><\/p>\n

Saturday, August 31: <\/strong>A strong weights session finished off the month: back, lats, traps, biceps, sides, and lower back (G20)<\/strong>,<\/span> and my steps for the last day of August 2024: 16,979\/13.3 km.<\/strong><\/span><\/p>\n

_____________________________________________________<\/p>\n

Weights Sessions:\u00a0 20<\/span><\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike):<\/strong> 10<\/strong><\/span><\/p>\n

Total Steps:\u00a0521,637<\/span><\/strong><\/p>\n

Steps Per Day:\u00a016,827<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Thursday, August 1: I began the month with a weights session: back, lats, biceps, core, and calves (W1). And my steps for the day: 19,125\/14.8 km. Friday, August 2: A … <\/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":[209,27],"class_list":["post-13306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-209","tag-fitness-diary"],"views":64,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13306","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=13306"}],"version-history":[{"count":30,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13306\/revisions"}],"predecessor-version":[{"id":13404,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13306\/revisions\/13404"}],"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=13306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=13306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=13306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}