{"id":13945,"date":"2025-08-02T12:43:48","date_gmt":"2025-08-02T03:43:48","guid":{"rendered":"https:\/\/peterdaley.net\/home\/?p=13945"},"modified":"2026-02-08T06:06:36","modified_gmt":"2026-02-07T21:06:36","slug":"august-2025-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/august-2025-fitness-diary\/","title":{"rendered":"August 2025 Fitness Diary!"},"content":{"rendered":"

Friday, August 1: <\/strong>The day began with a 5-minute gym session (there was a reason for that), and then a longer more normal gym session in the afternon: shoulders, air squats, hamstrings, calves, biceps, chest, triceps, lats, sides, lower back, and a ginger set of upright rows as my\u00a0 back muscle on my left side is still bothering me (W1)<\/span>.<\/strong>\u00a0<\/strong><\/span>And my steps for the day: 13,237\/10 km.\u00a0<\/strong><\/span><\/p>\n

Saturday, August 2: <\/strong>Another short gym session – I’m just glad I can workout every day: lats, biceps, traps, air squats, calves, sides, forearms, and lower back (W2). <\/strong><\/span>And my steps for the day: 17,339\/13.2 km.<\/strong><\/span><\/p>\n

Sunday, August 3: <\/strong>Another shortish gym session: leg extensions, hamstring curls, calves, and a set each of bicep curls, shoulders, and chest (W3).<\/strong><\/span> And my steps for the day: 18,749\/14.4 km.<\/strong><\/span><\/p>\n

Monday, August 4: <\/strong>A very very very light evening workout after getting two vaccines in the morning: leg extensions, hamstring curls, sides, and lower back (W4). <\/strong><\/span>And my steps for the day: 10,945\/8.05 km.<\/strong><\/span><\/p>\n

Tuesday, August 5:<\/strong> No gym today, so just my usual amount of walking: 16,582\/12.3 km.<\/strong><\/span><\/p>\n

Wednesday, August 6: <\/strong>After lots of lesser workouts, today marked the return to more intensive efforts: a full body workout except for forearms (W5).<\/strong><\/span> And my steps for the day: 19.844\/14.9 km.<\/strong><\/span><\/p>\n

Thursday, August 7: <\/strong>Another short workout: legs, lats, light upper back, biceps, and abs (W6).<\/strong><\/span> My steps for the day: 13,248\/9.95 km.<\/strong><\/span><\/p>\n

Friday, August 8:<\/strong> Back in the gym – a different one: legs, glutes, chest, shoulders, lats, biceps, and another light upper back set (W7).<\/strong><\/span> And my steps for the day: 21,575\/16.6 km.<\/strong><\/span><\/p>\n

Saturday, August 9:<\/strong> Just some walking as yesterday was the end of my two-week membership, and I’ll hold off and getting a new one for a few days or until I return from Sydney: 17,218 steps\/12.9 km.<\/strong><\/span><\/p>\n

Sunday, August 10:\u00a0 <\/strong>As above: 13,582 steps\/9.94 km<\/strong><\/span><\/p>\n

Monday, August 11: <\/strong>Canberra and Sydney walking: 12,911 steps\/9.55 km.<\/strong><\/span><\/p>\n

Tuesday, August 12:<\/strong> Just some Sydney beach walking as I decided to skip the gym while in Sydney: 20,6262 steps\/15.4 km.<\/strong><\/span><\/p>\n

Wednesday, August 13:<\/strong> More of the same: 12,782 steps\/9.53 km.<\/strong><\/span><\/p>\n

Thursday, Augut 14:<\/strong> More Sydney beach walking and an unexpected walk to a dentist: 13,316 steps\/9.75 km.\u00a0<\/strong><\/span><\/p>\n

Friday. August 15: <\/strong>Sydney and Canberra walking: 18,360 steps\/13.6 km<\/strong><\/span><\/p>\n

Saturday, August 16:<\/strong> Back in a gym for a short weights session and my first cardio session on a recumbent bike for a while: 20 minutes (C1),<\/span> <\/strong>and the weights: leg presses, hamstring curls, calves, and lower back (W8).<\/strong> <\/span>And my steps for the day: 13,737\/10.4 km.<\/strong><\/span><\/p>\n

Sunday, August 17: <\/strong>Back in the gym, and I think that strange back muscle strain or pinched nerve is now history, To celebrate, a decent 30-minute upper-body workout: chest, shoulders, triceps, traps, lats, biceps, forearms, sides, lower abs, and some light upper back sets so as to not strain my back muscle again (W9).<\/strong><\/span> And my steps for the day: 16,111\/12 km.<\/strong><\/span><\/p>\n

Monday, August 18: F<\/strong>inally, some muscle stiffness! It’s been a while since I’ve had that wonderful feeling of muscle damage and consequential growth. And today, another cardio session: 23 minutes (C2),<\/strong> <\/span>and some weights; calves, leg presses, hamstring curls, sides, and a little upper body (W10).<\/strong> <\/span>And my steps for the day: 17,805\/13.5 km.<\/strong><\/span><\/p>\n

Tuesday, August 19: <\/strong>Another gym session: chest, shoulders, triceps, traps, lats, sides, biceps, and again just some light upright rows (W11).<\/strong><\/span> Plus my first SkiErg session – just one minute<\/strong>,<\/span> but I liked it! And my steps for the day: 23,921\/18.9 km.<\/strong><\/span><\/p>\n

Wednesday, August 20: <\/strong>Another gym session, and the reclined exercise bike was being used, so I used the upright spin bike, and that was certainly more of a cardio workout: 9 minutes (C3).<\/strong><\/span> I should make a habit of that. I also did a minute on the SkiErg.<\/span> <\/strong>And the workout part: core and legs (W12).<\/strong> <\/span>My steps for the day: 12,493\/9.37 km.<\/strong><\/span><\/p>\n

Thursday, August 21: <\/strong>My last gym session for this Aussie stayction: chest, shoulders, triceps, traps, lats, back (three light sets of upright rows),\u00a0 biceps, lower back, forearms, calves, and another SkiErg minute (W13).<\/strong> <\/span>And my steps for the day: 16,879\/12.7 km.<\/strong><\/span><\/p>\n

Friday: August 22:<\/strong> Some Canberra and Singapore walking: 13,004 steps\/9.83 km.<\/strong><\/span><\/p>\n

Saturday, August 23: <\/strong>Some Singapore walking: 18,180 steps\/13.6 km.<\/strong><\/span><\/p>\n

Sunday, August 24: <\/strong>More Singapore walking: 14,440 steps\/10.9 km.<\/strong><\/span><\/p>\n

Monday, August 25:<\/strong> Too much Singapore walking: 41,662 steps\/31.5 km.<\/strong><\/span><\/p>\n

Tuesday, August 26:<\/strong> More Singapore walking, but less than yesterday obviously. Yesterday is a record that will stand for a while, possibly forever: 24,871 steps\/19.2 km.<\/strong><\/span><\/p>\n

Wednesday, August 27:<\/strong> Back in Korea walking, but that overnight flight – although I slept better than expected – left me pretty spent: 11,123 steps\/7.57 km.<\/strong><\/span><\/p>\n

Thursday, August 28:<\/strong> A return to my gym for just a light legs workout: leg extensions, hamstrings, calves, and a short dead hang (W14).<\/strong> <\/span>My steps for the day: 18,480\/13.9 km. <\/strong>And looking around my gym, I was a little sad to notice no spin bike and no rowing machines and no SkiErg. I know they were all there at some point.\u00a0<\/span><\/span><\/p>\n

Friday, August 29:<\/strong> Just some walking, but the good news is I finally got a diagnosis for what I initially thought was a muscle train. Turns out it’s a relatively mild cervical herniated disc. I have some meds for ten days and a recommendation to exercise my neck. It could be a long term issue, but I’m glad I know what the cause it. My symptoms have been more annoying than painful, and what pain there was has been an off and on dull ache. Anyway, no gym today, so just some normal walking: 13,669 steps\/10.2 km.<\/strong><\/span><\/p>\n

Saturday, August 30:<\/strong> Back in my gym for a quick and pretty light upper body workout: chest, shoulders, triceps, lats, back, and biceps, plus a dead hang (W15).<\/strong> <\/span>And my steps for the day: 15,833\/12 km.<\/strong><\/span><\/p>\n

Sunday, August 31: <\/strong>Sunday and August ended with cardio and weights! The cardio was 31 minutes\/8.49 km (C4)<\/strong><\/span>. That was followed by leg extensions, hamstring curls, glutes, calves, lower back, and a dead hang (W16).<\/strong> <\/span>And my steps for the day: 12,713\/9.77 km.<\/strong><\/span><\/p>\n

_______________________________________________________________<\/p>\n

Weights Sessions: 16\/13<\/span> (August\/July)<\/strong><\/p>\n

Cardio Sessions (Recumbent Exercise Bike): 4\/0<\/span> (August\/July)<\/strong><\/p>\n

Total Steps: 525,171<\/span><\/strong><\/p>\n

Steps Per Day: 16,941<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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