{"id":227,"date":"2012-01-31T19:40:04","date_gmt":"2012-01-31T10:40:04","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=227"},"modified":"2015-03-24T14:28:52","modified_gmt":"2015-03-24T05:28:52","slug":"january-2012-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/january-2012-fitness-diary\/","title":{"rendered":"January 2012 Fitness Diary!"},"content":{"rendered":"

Monday, January 2:<\/strong> After a longish overnight flight to Adelaide I really needed a workout to dust away all those travel cobwebs.\u00a0Thankfully my hotel, or rather its sister hotel down the street, had\u00a0a small gym which I visited around 9 p.m. after a long post-flight afternoon nap. Rowing machines are rare in Korean gyms, so I jumped straight on and rowed two gruelling kilometres, and then I finished with 20 minutes on a spin bike:<\/p>\n

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 <\/p>\n

Wednesday, January 4:<\/strong> My next workout took place in Adelaide University’s gym where I walked, jogged, and ran 5 kilometers while watching the cricket on TV. That was followed by a brief chest, shoulders, and triceps workout to end the day’s exercise:<\/p>\n

 <\/p>\n

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Thursday, January 5:<\/strong> More cricket watching while exercising at Adelaide Uni, this time on\u00a0a spin bike\u00a0for 30 minutes.\u00a0A legs workout after that wrapped up my exercise in Adelaide for the year. I had planned to exercise Friday and Saturday but it didn’t happen:<\/p>\n

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Sunday, January 8:<\/strong> Back in Canberra I decided to up the intensity after seeing some photos from Friday night in which I looked bigger than I expected to^^. 6.5 kilometers on the treadmill followed by a great legs workout. Then I\u00a0had to leave the gym rather suddenly to catch a 12 p.m. 3-D showing of Tintin with my nephew Matthew, but I returned\u00a0later in the day\u00a0for a super-intensive back, traps, lats, biceps, forearms, and lower back workout:<\/p>\n

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Monday, January 9<\/strong>: A 2 kilometre swim in the morning and in the evening a chest, shoulders, triceps, sides, and abs workout!<\/p>\n

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Tuesday, January 10<\/strong>: A very sweaty and thirsty\u00a08 kilometre hike\/jog\/run on the treadmill followed by a legs workout:<\/p>\n

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Wednesday, January 11<\/strong>: A 1.5 kilometre swim followed by an intense traps, biceps, forearms, and abs workout with a couple sets of calf raises thrown in because they weren’t sore from yesterday’s workout:<\/p>\n

\"\"<\/p>\n

Thursday, January 12:<\/strong> Seven kilometres in 44 minutes, jogging the whole way for a change:<\/p>\n

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Friday, January 13:<\/strong> An early morning weights workout at Randwick before heading up to Gosford to catch up with the Shields: back, biceps, lats, calves and abs.<\/p>\n

Sunday, January 15:<\/strong> Four treadmill kilometres followed by a legs, chest, shoulders, and triceps workout to work off last night’s huge chocolate dessert:<\/p>\n

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Monday, January 16:<\/strong> A 2-hour session consisting of 6.5 kilometres on the treadmill, abs, sides, a 2-kilometre row, and weights for my back, traps, biceps, forearms, and lower back!<\/p>\n

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Thursday, January 19:<\/strong> Back in the Keimyung College’s gym bright and early at 6:40 a.m. after a day’s rest to recover from 22 hours of travel! Six kilometres on the treadmill at a pretty decent pace followed by a legs, sides, and abs workout, And then it was back to work to start the second half of\u00a0my initial contract.<\/p>\n

\"\"<\/p>\n

Friday, January 20:<\/strong> Just a quick chest, shoulders, and triceps workout after work.<\/p>\n

Saturday, January 21:<\/strong> A big exercise day ahead of an anticipated exercise break of the Lunar New Year period: 1.3 km swim, 3.5 km inclined walk\/jog\/run, and weights for back, traps, lats, abs, legs, calves, and biceps. And all that left me very sore the next day:<\/p>\n

\"\"<\/p>\n

Wednesday, January 25:<\/strong> Chest, shoulders, triceps, a 7.5 km inclined walk\/jog\/run, and a legs workout to bring up my 400th cardio workout since photographic record keeping began in September 2009!<\/p>\n

\"\"<\/p>\n

Thursday, January 26:<\/strong> I rested today in honour of Australia Day.<\/p>\n

Friday, January 27:<\/strong> An early morning intense weights session before work: back, biceps, traps, lats, forearms, abs, sides, and lower back.<\/p>\n

Saturday, January 28:<\/strong> Back on a spin bike today to give my lower legs more time to recover from recent running. A nice sweaty 35 minutes on that spin bike to get the weekend off to a healthy start:<\/p>\n

\"\"<\/p>\n

Sunday, January 29:<\/strong> A nice long 2.1 kilometre swim after lunch:<\/p>\n

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\u00a0Monday, January 30:<\/strong> A 7.5 kilometre jog (which resulted in perhaps a slight calf strain) followed by a legs workout:<\/p>\n

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Tuesday, January 31:<\/strong> I ended the month with a traditional chest, shoulders, and triceps workout. And that was quite a month!<\/p>\n","protected":false},"excerpt":{"rendered":"

Monday, January 2: After a longish overnight flight to Adelaide I really needed a workout to dust away all those travel cobwebs.\u00a0Thankfully my hotel, or rather its sister hotel down … <\/p>\n","protected":false},"author":1,"featured_media":228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[37,27],"class_list":["post-227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-37","tag-fitness-diary"],"views":6833,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/227","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=227"}],"version-history":[{"count":3,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/227\/revisions"}],"predecessor-version":[{"id":264,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/227\/revisions\/264"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/228"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}