{"id":1458,"date":"2016-01-03T10:54:08","date_gmt":"2016-01-03T01:54:08","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=1458"},"modified":"2017-07-20T16:20:42","modified_gmt":"2017-07-20T07:20:42","slug":"january-2016-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/january-2016-fitness-diary\/","title":{"rendered":"January 2016 Fitness Diary!"},"content":{"rendered":"<p>A new year and a new two-fold new year&#8217;s resolution to continue exercising as regularly as possible and to eat healthier. At least as far as free time goes, I&#8217;ll have plenty of time to exercise and hopefully start the year off well as I&#8217;m taking a wee break from work. The harder half of that resolution is the food part. I did lose a few kilograms towards the end of last year, but I could lose 8 or 9. I&#8217;ll keep that in mind as a year-long goal. Let&#8217;s call my present weight X and my goal weight as at December 31, 2016 X &#8211; 9. Let&#8217;s go&#8230;<!--more--><\/p>\n<p><strong>Saturday, January 2: <\/strong>Exercise really started yesterday with some 4 hours of random walking around Seoul while listening to music and thinking about some articles I&#8217;m trying to write about my favourite cults. Walking isn&#8217;t really strenuous enough of an exercise diary, so I&#8217;ll not devote specific posts to my walks. Exercise resulting in sweat began on Jan. 2 as my gym was lazily closed on the first day of the new year. \u00a0A pure weights session focusing on my most neglected body parts\u00a0felt like a good way to start the year: thighs, hamstrings, calves, inner thighs, sides, abs, lower abs, and lower back. All up, it was a 50-minute workout.<\/p>\n<p><strong>Sunday, January 3: <\/strong>I lifted my game with one of the most intense chest, shoulders, triceps, and traps workouts ever. I then took a 20-minute reading break before hopping on my favorite treadmill for the year&#8217;s first cardio session:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/01.jpg\" width=\"250\" height=\"418\" \/><\/p>\n<p><strong>Monday, January 4:\u00a0<\/strong>A planned super core and calves workout didn&#8217;t really eventuate. I did a few sets, but they were well below the intensity I had hoped for. It&#8217;s amazing how some emails which I replied to immediately can\u00a0kill your focus. I then did some reading before a planned cardio session. A little too much reading as I ended up skipping the cardio workout altogether. So all up, a few sets of core exercises and calf raises.<\/p>\n<p><strong>Tuesday, January 5: <\/strong>Just cardio today, my first decent cardio session for 2016:<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/02.jpg\" width=\"250\" height=\"461\" \/><\/p>\n<p><strong>Sunday, January 10: <\/strong>Back in the gym after a lazy and totally excuseless 4-day absence.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/03.jpg\" width=\"250\" height=\"441\" \/><\/p>\n<p><strong>Tuesday, January 12: <\/strong>First back workout for the year: back, lats, biceps, calves, and core.<\/p>\n<p style=\"text-align: left;\"><strong>Thursday, January 14: <\/strong>An\u00a0interrupted\u00a0cardio session:<\/p>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/04.jpg\" width=\"250\" height=\"451\" \/><\/p>\n<p><strong>Sunday, January 17: <\/strong>Chest, shoulders, triceps, traps, and a cardio session:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/05.jpg\" width=\"250\" height=\"446\" \/><\/p>\n<p><strong>Tuesday, January 19: <\/strong>A rare early morning workout, but there may be more of those this week: back, biceps, lats, sides, lower abs, lower back, calves, thighs, hamstrings, and a short cardio session that ended with something that could almost be described as a sprint:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/06.jpg\" width=\"250\" height=\"422\" \/><\/p>\n<p><strong>Wednesday, January 20: <\/strong>A rare early morning 30-minute cardio workout:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/07.jpg\" width=\"250\" height=\"422\" \/><\/p>\n<p><strong>Thursday, January 21:\u00a0<\/strong>A pretty unfocused chest, shoulders, triceps, and traps workout. I had intended to core today, but the gym I used doesn&#8217;t have my favourite incline thingy, so I was forced to change my plan. Still, it was better than no workout.<\/p>\n<p><strong>Friday, January 22:<\/strong> I watched some tennis if that counts.<\/p>\n<p><strong>Sunday, January 24:\u00a0<\/strong>A double cardio session in the morning after a night of gluttony:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/08.jpg\" width=\"250\" height=\"429\" \/><\/p>\n<p><strong>Monday, January 25:<\/strong> Cardio and weights: back, lats, traps, biceps, and lower back:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/09.jpg\" width=\"251\" height=\"435\" \/><\/p>\n<p><strong>Wednesday, January 27:<\/strong> A longer cardio session today, which was just shy of 47 minutes:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/10.jpg\" width=\"250\" height=\"426\" \/><\/p>\n<p><strong>Thursday, January 28:<\/strong> A marathon 160-minute workout with a 20-minute protein shake and reading break for a much-needed rest. Chest, shoulders, triceps, traps, calves, 5-minute sprint, more calves, hamstrings, thighs, lower back, more shoulders, more traps, and more triceps! If only I had the time and energy to do that kind of workout twice a day:<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full\" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/11.jpg\" width=\"227\" height=\"384\" \/><\/p>\n<p><strong>Saturday, January 30: <\/strong>My last workout for the month consisted of a 36-minute cardio workout (my 12th for the month) and a sides, lower abs, and light lower back workout:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter \" src=\"http:\/\/peterdaley.net\/images\/fitness\/2016\/01\/12.jpg\" width=\"250\" height=\"455\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A new year and a new two-fold new year&#8217;s resolution to continue exercising as regularly as possible and to eat healthier. At least as far as free time goes, I&#8217;ll &hellip; <\/p>\n","protected":false},"author":1,"featured_media":1660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[90,27,145],"class_list":["post-1458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-90","tag-fitness-diary","tag-photos-updated"],"views":7104,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/1458","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=1458"}],"version-history":[{"count":26,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/1458\/revisions"}],"predecessor-version":[{"id":4434,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/1458\/revisions\/4434"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/1660"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=1458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=1458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=1458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}