{"id":13402,"date":"2024-09-30T22:28:42","date_gmt":"2024-09-30T13:28:42","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13402"},"modified":"2026-02-08T05:59:23","modified_gmt":"2026-02-07T20:59:23","slug":"september-2024-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/september-2024-fitness-diary\/","title":{"rendered":"September 2024 Fitness Diary!"},"content":{"rendered":"

Sunday, Sept. 1:<\/strong> I began the month with cardio and weights. The cardio was on my now favorite kind of cardio machine – a recumbent exercise bike: 21 minutes\/6.637 km (C1).<\/strong> <\/span>And that was followed by a legs workout: weightless squats, seated<\/span> hamstring curls, hip thrusts, and calves (W1).<\/strong> <\/span>And my steps for the day: 21,100\/15.5 km.<\/strong><\/span><\/p>\n

Monday, Sept. 2: <\/strong>The start of the new semester also felt like the end of summer temperature wise – at least early in the morning, so I walked to work, and I intend to walk home (I got a bus instead) via my gym. Chest, shoulders, triceps, traps, and lower abs (W2).<\/strong> <\/span>And my steps for the day: 13,759\/10.5 km.<\/strong><\/span><\/p>\n

Tuesday, Sept. 3: <\/strong>An evening cardio and weights session. Cardio was first: 35 minutes\/10.89 km (C2)<\/span><\/strong>, and then weights: squats, leg extensions, hip thrusts, hamstrng curls, calves, and sides (W3).<\/strong><\/span> And quite a lot of walking as well: 18,501 steps\/14.3 km.<\/strong><\/span><\/p>\n

Wednesday, Sept. 4:<\/strong> Something of a rest day: 11,117 steps\/8.56 km.<\/strong><\/span><\/p>\n

Thursday, Sept. 5: <\/strong>A late weights session started around 10 PM: lats, back, lower back, biceps, and traps (W4). <\/span><\/strong>And quite a lot of walking throughout the day: 19,080 steps\/14.9 km.<\/span><\/strong><\/p>\n

Friday, Sept. 6: <\/strong>My current favorite legs and cardio workout involves cardio first and with the resistance at higher levels, the cardio doubles as a weights workout: 38 minutes\/11.03 km (C3).<\/strong><\/span> And then the main weights part followed: weightless squats, leg extension, hamstrings, calves, sides, and hip thrusts (W5).<\/span><\/strong> And my steps for the day: 10,732\/8.2 km.<\/strong><\/span><\/p>\n

Saturday, Sept. 7: <\/strong>A day off from the gym, and that felt good. My steps for the day: 14,043\/11.2km.<\/strong><\/span><\/p>\n

Sunday, Sept. 8: <\/strong>A really good weights session in the early evening: chest, shoulders, traps, triceps, and calves (W6).<\/strong> <\/span>Then I did a little work on my laptop at a gym desk, and then it was cardio time: 50 minutes\/14.25 km (C4).<\/strong><\/span> And I haven’t felt this tired after a workout in a while. I did a little more work after that cardio session – productive evening! I should do that more to break up my gym sessions. And my steps for the day: 13,891\/11 km.<\/strong><\/span><\/p>\n

Monday, Sept. 9:<\/strong> A quick evening workout: back, lats, core, biceps, and forearms (W7)<\/strong><\/span>, and the felt good, especially as it was a workout I almost skipped. And my steps for the day: 13,484\/10.4 km.<\/strong><\/span><\/p>\n

Tuesday, Sept. 10: <\/strong>A late night cardio and weights session, the cardio was first and it changed from a planned long session to a legs warm-up: 10 minutes\/3.105 km (C5).<\/strong><\/span> And then weights: leg extensions, hamstrings, hip thrusts, and calves (W8).<\/span> <\/strong>And my steps for the day: 16,903\/12.9 km.<\/strong><\/span><\/p>\n

Wednesday, Sept. 11: <\/strong>A spot of walking in some unseasonally hot and humid weather – summer, please go away: 14,503 steps\/11.6 km.<\/span><\/strong><\/p>\n

Thursday, Sept. 12: <\/strong>A gym\/cardios session after work: chest, traps, shoulders, and triceps (W9).<\/strong><\/span> And the cardio part was pretty cruisy and long: 51 minutes\/15.09 km (C6).<\/span> <\/strong>And today’s steps: 12,687\/9.6 km.<\/strong><\/span><\/p>\n

Friday, Sept. 13:<\/strong> Weights again: back, lats, biceps, traps, lower back, sides, and calves (W10).<\/strong> <\/span>And my steps for the day: 18,633\/14,5 km.<\/strong><\/span><\/p>\n

Saturday, Sept. 14: <\/strong>My longest cardio to date on my trusy reclined bike: 61 minutes\/19.8 km (C7)<\/strong><\/span>. And then weights: leg extensions, hamstrings, calves, inner thighs, hip thrusts, and abs (W11).<\/span> <\/strong>And my steps for the day: 15,096\/12.1km.<\/span><\/strong><\/p>\n

Sunday, Sept. 15: <\/strong>I didn’t feel like exercising, but once I arrived at my gym and got changed, those feelings melted away: chest, traps, shoulders, triceps, sides, and 250 calf raises (W12).<\/strong><\/span> And my steps for the day: 14,442\/11.4 km.<\/strong><\/span><\/p>\n

Monday. Sept. 16: <\/strong>A short weights session in the late afternoon: back, lats, biceps, sides, lower back, inner forearms, and 60 calf raises (W13).<\/strong><\/span> And my steps for the day: 20,017\/15 km.<\/strong><\/span><\/p>\n

Tuesday, Sept. 17: <\/strong>With my gym closed today, I just did a set of push-ups and some abs work at home – I need to do that more often. My steps for the day, an even 16,000\/12.7 km.\u00a0<\/strong><\/span><\/p>\n

Wednesday, Sept. 18: <\/strong>A super workout to finish the Chuseok break. Cardio was first: 70 minutes\/21.35 km\/Av. speed: 18.2 km\/h (C8).<\/span><\/strong><\/span> And then weights: air squats, calves, leg extensions, hamstrings, hip thrusts, sides, lower back, and abs (W14).<\/span> <\/strong>And my steps for the day: 11,665\/9.12 km.<\/strong><\/span><\/p>\n

Thursday, Sept. 19: <\/strong>A solid weights session after work: chest, shoulders, traps, triceps, and calves (W15)<\/span><\/strong> – my 15th weights session in 19 days, which means I am due for a day of complete rest. And my steps for the day: 17,751\/13.6 km.<\/strong><\/span><\/p>\n

Friday, Sept. 20: <\/strong>I had that rest day today that included a great afternoon\/evening nap. Just some walking, mostly at night in the rains that washed away summer: 15.523\/12.3 km.<\/strong><\/span><\/p>\n

Saturday, Sept. 21:<\/strong> I designated today cardio day, and I arrived at the gym around 12 pm after a 45-minute walk and before breakfast: 65 minutes\/19.24 km\/Av. speed: 17.7 kph (C9).<\/strong><\/span> And a rare home workout in the evening: core and calves (W16).<\/strong><\/span> And my steps for the day: 10,740\/8.5 km.<\/strong><\/span><\/p>\n

Sunday, Sept. 22: <\/strong>A morning walk and an evening workout which I’m sure will leave me very sore tomorrow: leg extensions, squat things, hip thrusts, inner thigh, hamstrings, lats, back, lower back, calves, and biceps<\/strong> (W17).<\/strong><\/span> And my steps for the day: 21,177\/16.7 km.\u00a0<\/span><\/strong><\/p>\n

Monday, Sept. 23: <\/strong>The week began well on the fitness front with an evening with a strong weights session: chest, shoulders, triceps, traps, forearms, sides, and lower back (W18).<\/strong><\/span> And my steps for the day: 18,423\/13.8 km.<\/strong><\/span><\/p>\n

Tuesday, Sept. 24: <\/strong>Today’s cardio was my longest since I started using recumbent exercise bikes: 72 minutes\/20.43 km\/Av. speed: 17 kph (C10)<\/span><\/strong>,<\/span> but today’s session felt fast than Sunday’s. And my steps for the day: 14,719\/11.5 km<\/strong><\/span>.<\/p>\n

Wednesday, Sept. 25: <\/strong>A break from the gym and a nice evening nap after work. So, just my usual walking: 12,002 steps\/9.29 km.<\/strong><\/span><\/p>\n

Thursday, Sept. 26:<\/strong> Same as above, and I anticipate a tiring gym session tomorrow: 15,273 steps\/12 km.<\/strong><\/span><\/p>\n

Friday, Sept. 27: <\/strong>I focused on the “Three Cs” today: core and calves (W19)<\/span> <\/strong>and my cardio was my longest ever bike session:75 minutes\/20.79 km\/Av. Speed: 16.6 kph (C11).<\/span> <\/strong>And my steps for the day: 15,273\/12 km.<\/span><\/strong><\/p>\n

Saturday, Sept. 28:<\/strong> An evening weights session: back, lats, traps, and biceps (W20)<\/strong><\/span>, and my steps for the day: 14,797\/11.6 km.<\/span><\/strong><\/p>\n

Sunday, Sept. 29: <\/strong>Weights and cardio again. The weights component:chest, shoulders, traps, and triceps (W21)<\/span>, <\/strong>and the cardio: 68 minutes\/18.46 km\/Av. Speed: 16.2 kph (C12). <\/span><\/strong>And my steps for the day: 16,303\/12.7 km.<\/strong><\/span><\/p>\n

Monday, Sept. 30: <\/strong>I ended the month quietly and peacefully with just some walking: 9,421 steps\/7.4 km.<\/span> <\/strong><\/p>\n

Well that was certainly an active month – perhaps the most amount of exercise in a month ever?<\/p>\n

_____________________________________________________<\/p>\n

Weights Sessions: 21<\/span><\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike): 12<\/span><\/strong><\/p>\n

Total Steps: 454.170<\/span><\/strong><\/p>\n

Steps Per Day: 15,139<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Sunday, Sept. 1: I began the month with cardio and weights. The cardio was on my now favorite kind of cardio machine – a recumbent exercise bike: 21 minutes\/6.637 km … <\/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-13402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-209","tag-fitness-diary"],"views":59,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13402","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=13402"}],"version-history":[{"count":29,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13402\/revisions"}],"predecessor-version":[{"id":13468,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/13402\/revisions\/13468"}],"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=13402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=13402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=13402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}