{"id":13883,"date":"2025-07-02T18:08:26","date_gmt":"2025-07-02T09:08:26","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13883"},"modified":"2026-02-08T06:05:21","modified_gmt":"2026-02-07T21:05:21","slug":"july-2025-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/july-2025-fitness-diary\/","title":{"rendered":"July 2025 Fitness Diary!"},"content":{"rendered":"

Tuesday, July 1:<\/strong> Just some walking to start the month as my summer students completed their first discussion. It’s going to be a long hot week! My steps for the day: 11,176\/8.26 km.<\/strong><\/span><\/p>\n

Wednesday, July 2:<\/strong> A short gym session started the weights portion of July: back, lats, traps, biceps, a dead hang, sides, lower back, a few sets of calf raises W1). <\/strong><\/span>And my steps for the day: 8,485\/6.14 km.<\/strong><\/span><\/p>\n

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Thursday<\/strong>, July 3: Another short session: legs, lower back, sides, a dead hang, and a couple of sets of shoulder presses (W2)<\/strong><\/span>. And my step count: 7,174\/4.92 km.<\/strong><\/span><\/p>\n

Friday, July 4:<\/strong> No gym and less walking as I really have to get on with grading those first discussions: 6,986 steps\/5.14 km.<\/strong><\/span><\/p>\n

Saturday, July 5:<\/strong> Back in the gym: shoulders, traps, triceps, calves, chest, a coupld of dead hangs, lower back, and sides (W3)<\/strong><\/span>. And the most steps in quite a while: 27,555\/20.3 km<\/strong><\/span>, which was silly considering it’s summer, but I sure did sleep well!<\/p>\n

Sunday, July 6: <\/strong>A late afternoon gym session: back, lats, biceps, leg extensions, hamstrings, glutes, sides, and lower back (W4).<\/strong> <\/span>And my steps for the day: 10,981\/8.35 km.<\/strong><\/span><\/p>\n

Monday, July 7: <\/strong>A lot of walking the dat before my students’ dreaded second discussion and the resulting overwhelming amount of work for me: 21,989\/16.8 km.<\/strong><\/span><\/p>\n

Tuesday, July 8:<\/strong> Least amount of walking perhaps since I got Covid in 2021: 2,051 steps\/1.5 km.<\/strong> <\/span>Pretty sensible really considering the heat wave and the amount of work I have to do.<\/p>\n

Wednesday, July 9:<\/strong> Some more walking than yesterday: 5,840 steps\/4.2 km.<\/strong><\/span><\/p>\n

Thursday, July 10:<\/strong> Still under 10,000 steps: 8,098\/5.75 km.<\/strong><\/span><\/p>\n

Friday, July 11:\u00a0<\/strong> Above 10,000 steps, but I really should have gone to the gym – and done some work after class: 13,098 steps\/9.38 km.<\/strong><\/span><\/p>\n

Saturday, July 12:<\/strong> Less walking again as I focused on grading those discussions: 3,448 steps\/2.46 km.<\/strong><\/span><\/p>\n

Sunday, July 13:<\/strong> Back in the gym as I anticipate really getting back into shape now that my summer classes are almost over. Monday will be a long day, but I should be able to put in a huge and long weights session on Tuesday. Today’s ginger workout: chest, shoulders, traps, triceps, two dead hangs, a plank, sides, lower back, and calves (W5).<\/strong><\/span> And my steps for the day: 9,009\/6.57 km.<\/strong><\/span><\/p>\n

Monday, July 14:<\/strong> Just some walking as my summer classes end and the grading of presentations begins: 11,816 steps\/8.87 km.<\/strong><\/span><\/p>\n

Tuesday, July 15:<\/strong> Back in the gym: legs except inner thighs, a dead hang, sides, lower back, and just one set of shoulder presses (W6).<\/strong> And my steps for the day: 15,851\/11.8 km.<\/strong><\/span><\/span><\/span><\/p>\n

Wednesday, July 16:<\/strong> Just some walking on a rainy and pretty lazy first official day of my summer vacation as I wrapped up all my summer classes’s grading: 7,607 steps\/5.6 km.<\/strong><\/span><\/p>\n

Thursday, July 17: <\/strong>Despite the vacation starting, I had a hard time making it to my gym. An annoying little muscle strain around my left trap didn’t help things. So just walking until Monday. My steps for the day: 17,282\/12.82 km.<\/strong><\/span><\/p>\n

Friday, July 18: <\/strong>Today’s steps: 20,325\/14.7 km. <\/span><\/strong>In other news, I got a DEXA scan today, and despite regaining some of the weight I lost since last summer, I was happy with the results.\u00a0<\/span><\/p>\n

Saturday, July 19: <\/strong>Just walking again, but not a whole lot: 10,300 steps\/7.66 km.<\/strong><\/span><\/p>\n

Sunday, July 20: <\/strong>More walking,\u00a0before and after watching Superman: 14,855 steps\/10.7 km.<\/strong><\/span><\/p>\n

Monday, July 21:\u00a0<\/strong> Finally, a gym session: back, lats, traps, biceps, lower back, sides, calves, and a dead hang (W6)<\/strong><\/span>. And oddly, that muscle strain comes and goes – sometimes feeling 100% normal, as it was during that workout, and other times a very annoying ache. But I’m glad the workout didn’t seem to affect it or aggravate it. That workout is hopefully the start of a new summer fitness campaign. And my steps for the day, before and after a bucket list Joe Hisaishi concert: 20,370 steps\/15.1 km.<\/strong><\/span><\/p>\n

Tuesday, July 22:<\/strong> I fly home at 9 PM, and I hope to tire myself out completely during the day. Kind of, just a very short workout, the details 5 days later, I do not recall – probably chest, shoulders, and triceps (W7)<\/span><\/strong>. My steps for the day: 12,748\/9.08 km.<\/strong><\/span><\/p>\n

Wednesday, July 23:<\/strong> Just some walking back on home soil: 33,686 steps\/24.5 km<\/span> <\/strong>– according to my app, but that cannot possible be right. Some kind of glitch due to changing countries and time zones?<\/p>\n

Thursday, July 24:<\/strong> More walking both before and after Bear McCreary’s Sydney concert: 12,649 steps\/9.12 km.<\/strong><\/span><\/p>\n

Friday, July 25:<\/strong> More walking both in Sydney and Canberra: 22,002 steps\/17.3 km<\/strong><\/span>, and that is certainly correct.<\/p>\n

Saturday, July 26:<\/strong> I paid for a 2-week membership at Club Lime. and my first workout was one of those all-too-common-these-days brushing off the cobwebs workout: chest, shoulders, triceps, leg presses, hamstring curls, biceps, sides, lower back, calves, and lats (W8),<\/strong><\/span> and yes, I certainly have a strained back muscle which has been bothering me a lot for almost a week now. Drats. My steps for the day: 10,689\/8.02 km.<\/strong><\/span><\/p>\n

Sunday, July 27:<\/strong> A similar workout to yesterday sans the core work: chest, shoulders, triceps, leg presses, hamstring curls, biceps, calves, and lats (W9). <\/span><\/strong>My steps for the day:<\/span><\/span> 107,857\/13.6 km.<\/span><\/strong><\/p>\n

Monday, July 28:<\/strong> Another gym session, this one was similar again, but this was an all-body workout, well except for inner thighs because I forgot (W10).<\/strong><\/span> And I tested my almost healed (I think) strained back muscle with one light set of upright rows – it’s still not 100%, but that does seem to be the movement that sparked the injury although I didn’t feel it at the time, and looking back over my exercise diary, I don’t think I hurt it at the gym, although I may have made it worse on July 21, but it felt fine at the time. I did first notice it upon waking one morning, so did I just sleep in a strange position? It’s a mystery! Well the good news is that random ache is gone.\u00a0 And going to the gym three days in a row, albeit not super intense, has resulted in me overall feeling better and healthier. That’s enough of that. My steps for the day:<\/p>\n

Tuesday, July 29: Another mostly full body workout – I skipped forearms and inner thighs (W11). <\/span><\/strong>And my steps for the day: 19,323\/14.5 km.<\/strong><\/span><\/span><\/p>\n

Wednesday, July 30:<\/strong> The gym sessions continued: upper chest, rear and front delts, calves, some weightless squats, hamstrings, sides, lower back, and a dead hang (W12)<\/span><\/strong>. And my steps for the day: 13,506\/10.2 km.<\/strong><\/span><\/p>\n

Thursday, July 31: <\/strong>Another gym session, this one in a different gym, and for various reasons, I worked out in jeans! Leg extensions, hamstrings, lats, triceps, and chest (W13). <\/strong><\/span>And my steps for the day, a whopping 23,328\/17.8 km.<\/strong><\/span><\/p>\n

_______________________________________________________________<\/p>\n

Weights Sessions: 13\/9<\/span> (July\/June)<\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike): 0\/2<\/span> (July\/June)<\/strong><\/p>\n

Total Steps: 432410<\/span><\/strong><\/p>\n

Steps Per Day: 13,940.<\/span><\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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