{"id":13609,"date":"2025-01-01T13:14:35","date_gmt":"2025-01-01T04:14:35","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13609"},"modified":"2026-02-08T06:01:54","modified_gmt":"2026-02-07T21:01:54","slug":"january-2025-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/january-2025-fitness-diary\/","title":{"rendered":"January 2025 Fitness Diary!"},"content":{"rendered":"

Wednesday, January 1: <\/strong>The year began with an evening weights session: chest, shoulders, triceps, and lower abs (W1)<\/strong><\/span>, followed by a long overdue cardio session (C1)<\/strong><\/span>, which I forgot to record. And my steps for the day: 14,221\/10.9 km.<\/strong><\/span><\/p>\n

Thursday, January 2: <\/strong>Another gym session, this one an atypical one: calves, biceps, forearms, and core (W2).<\/strong> <\/span>And my steps for the day: 22,412\/16.7 km,<\/span> <\/strong>and that came as quite a suprise.<\/p>\n

Friday, January 3:<\/strong> Just some walking: 11,771 steps\/9.08 km.<\/strong><\/span><\/p>\n

Saturday, January 4:<\/strong> An evening weights session: back, lats, biceps, forearms, lower back, and a plank (W3).<\/span><\/strong> And my steps for the day: 14,413 steps\/11 km.<\/strong><\/span><\/p>\n

Sunday, January 5:<\/strong> Another evening workout: legs obliques, and lower abs (W4).<\/strong><\/span> And for a change, three treadmill sprints of between 1 minute and 1 minute 15 seconds at speeds ranging from 13.7-15.6 kph (C2). <\/strong>And m<\/span>y steps for the day: 13,032\/10.3 km.<\/strong><\/span><\/span><\/span><\/p>\n

Monday, January 6: <\/strong>Just some walking after getting some good news from my doctor about my blood sugar levels: 17,153 steps\/13.1km.<\/strong><\/span><\/p>\n

Tuesday, January 7:<\/strong> A weights and cardio sessions followed a longish walk after my post-class Starbucks session: chest, shoulders, triceps, traps, obliques, lower abs, and calves (W5).<\/strong><\/span> The cardio was another three treadmill sprint a little over a minut each ranging in speed between 14 kph and 16.3 kph (C3).<\/span> <\/strong>And I’ve really missed that feeling of being totally out of breath! And my steps for the day: 14,520\/11 km.<\/strong><\/span><\/p>\n

Wednesday, January 8:<\/strong> Just a lot of walking as the temperatures dropped and my students completed their second discussion. My steps for the day: 18,077 steps\/13.9 km.<\/strong><\/span><\/p>\n

Thurday, January 9:<\/strong> Back in the gym on the coldest of days: legs and core (W6).<\/span><\/strong> And 16,693 cold steps\/12.9 cold km.<\/strong><\/span><\/p>\n

Friday, January 10: <\/strong>An evening weigfhts session: back, lats, biceps, and core (W7).<\/span><\/strong> And my steps for the day: 15,227\/11.5 km.<\/strong><\/span><\/p>\n

Saturday, January 11:<\/strong> Just some walking, mostly in cold Incheon: 22,683 steps\/16.8 km.<\/strong><\/span><\/p>\n

Sunday, January 12:<\/strong> A gym session just before the gym closed at 9 PM: chest, shoulders, triceps, traps, and core (W8).<\/strong><\/span> And my steps for the day: 12,704\/9.63 km.<\/strong><\/span><\/p>\n

Monday, January 13:<\/strong> Just some walking as my winter intensive class nears its end and my winter break very nears its beginning: 22,875 steps\/17.7 km.<\/strong><\/span><\/p>\n

Tuesday, January 14: <\/strong>Just some walking as my students gave their final presentations: 12,064 steps\/9.22 km.<\/strong><\/span><\/p>\n

Wednesday, January 15:<\/strong> Just some walking again as I made some progress grading presentations and finalizing grades: 13,744 steps\/10.7 km.<\/strong><\/span><\/p>\n

Thursday, January 16: <\/strong>I completed all my winter class grading and related admin tasks, so it’s time to get this fitness campaign back on track and up another track. My workout started just after 6 PM, and I left the gym around 8: legs and core (W9)<\/span><\/strong>, and then back on my favorite recumbent exercise bike: 43 minutes, 11.65 km at an average speed of 16.2 kph (C4)<\/strong>. <\/span>And my steps for the day: 14,972\/11.5 km.<\/strong><\/span><\/p>\n

Friday, January 17: <\/strong>Just some walking after doing my annual taxes (with some help from friendly admin staff) and inputting my 2025 semester 1 syllabus. My steps for the day: 16,692\/12.8 km.<\/strong><\/span><\/p>\n

Saturday, January 18: <\/strong>Back in my one and only gym in the late afternoon: lats, back, biceps, traps, core, and calves (W10).<\/strong> <\/span>And then a short recumbent bike session: 7 minutes\/1.8 km (C5),<\/strong><\/span> and my heart was obviously not really into that one, so I increased the resistance. And my steps for the day: 17,912\/13.5 km.<\/strong><\/span><\/p>\n

Sunday, January 19:<\/strong> Just some walking and some FaceTime with mum for her birthday and a quick catch up with all my relatives there: 12,096 steps\/9.4 km.<\/strong><\/span><\/p>\n

Monday, January 20: <\/strong>A pretty good weights session in the evening: chest, shoulders, traps, triceps, core, and just one set of calf raises to end the session (W11).<\/strong> <\/span>I’ve also been doing dead hangs of late – a dead hang\u00a0 isn’t as morbid as it sounds, and apparently great for the shoulders and back<\/span><\/strong><\/a>, and about a month or so in, my shoulders feel different in a good way.\u00a0<\/strong>A tested out my new two StepN sneakers in the morning, and Ibought a third later that night, for luck, literally for luck. I now have dedicated Rare GST, GMT, and Luck Sneakers. My steps for the day: 18,528\/14.2 km.<\/strong><\/span><\/p>\n

Tuesday, January 21: <\/strong>An evening gym workout and cardio session: legs, my usual plank, sides, and two dead hangs, each about 45 seconds (W12).<\/strong> <\/span>And then another bike session: 34 minutes\/7.5 km at a pretty leisurely pace (C6).<\/strong><\/span> And my steps for the day: 17,746\/13.5 km.<\/strong><\/span><\/p>\n

Wednesday, January 22: <\/strong>Just some walking: 14,988 steps\/11.3 km.<\/strong><\/span><\/p>\n

Thursday, January 23:<\/strong> Another evening gym and cardio session: back, lats, core, traps, biceps, and two nice long dead hangs (W13).<\/strong><\/span> My cardio was a pretty steady 20 minutes\/13.7 km at an average pace of 13.7 kph (C7).<\/strong><\/span> And my steps scattered throughout the day amounted to 15,502\/11.7 km.<\/strong><\/span><\/p>\n

Friday, January 24:<\/strong> Just some walking as I decided to skip the gym after the last and longest session interviewing students on Zoom, and now finally a nice break from work begins. My steps for the day: 13,837\/10.7 km.<\/strong><\/span><\/p>\n

Saturday, January 25:<\/strong> A gym session in the afternoon before a big cleaning session at home: chest, shoulders, triceps, traps, core, and forearms (W14).<\/strong><\/span> And then a nice cardio session on my favorite bike: 38 minutes\/8.25 km (C8).<\/strong><\/span> And my steps for the day: 16,560 \/12.4 km.<\/strong><\/span><\/p>\n

Sunday, January 26: <\/strong>Just some walking: 19,756 steps\/15.1 km.<\/strong><\/p>\n

Monday, January 27: <\/strong>An afternoon gym session: core – with weighted side raises for a change (I felt the difference the next day), a set of push-ups during my plank, two dead hangs, and calf raises (W15),<\/strong><\/span> and a cardio session: 36 minutes\/8.56 km (C9). <\/span><\/strong>M<\/span><\/span>y steps for the day:<\/span> 14,810 steps\/11.6 km.<\/span><\/strong><\/p>\n

Tuesday, January 28: <\/strong>A lighter gym session was my fast was approaching 35 hours, and it started before yesterday’s workout: back, lats, biceps, traps, a dead hang, a plank that included a set of push-ups, leg extensions, hamstring curls, and hip thrusts (W16). <\/span><\/strong>I started that session with no real hunger and lots of energy, and now that it’s done – I’m updating this at the gym following a shower, I could certainly eat something right now. I’ll try and delay food for another hour or two at least. And my steps for the day: 13,441\/10.2 km.<\/span><\/strong><\/span><\/p>\n

Wednesday, January 29: <\/strong>Just some walking today as my lazy gym was closed due to the Lunar New Year: 20,062 steps\/15.3 km.<\/strong><\/span><\/p>\n

Thursday, January 30: <\/strong>An evening workout, my first of he Lunar New Year: leg extensions, hamstring curls, hip thrusts, chest, shoulders, triceps, traps, a set of weight-assisted dips, a dead hang, a plank, obliques, lower back, and two sets of calf raises (W17).<\/span> <\/strong>And my steps for the day: 11,447\/8.78 km.<\/strong><\/span><\/p>\n

Friday, January 31:<\/strong> A final weights session for the month: back, lats, lower back, biceps, forearms, a dead hang, and a plank (W18).<\/strong><\/span> That was followed by January’s tenth and last cardio session: 36 minutes\/9.4 km (C10).<\/strong><\/span> And my steps for the day: 12,929\/9.79 km<\/strong><\/span><\/p>\n

Well, I think I can safely say that fitness-wise, 2025 started well!<\/p>\n

__________________________________________________________<\/p>\n

Weights Sessions: 18<\/span><\/strong><\/p>\n

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

Total Steps: 492,838<\/span><\/strong><\/p>\n

Steps Per Day: 15,898<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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