{"id":7428,"date":"2019-05-31T18:16:00","date_gmt":"2019-05-31T09:16:00","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=7428"},"modified":"2019-07-01T10:07:12","modified_gmt":"2019-07-01T01:07:12","slug":"june-2019-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/june-2019-fitness-diary\/","title":{"rendered":"June 2019 Fitness Diary!"},"content":{"rendered":"

Sunday, June 2: <\/strong>The month’s fitness program started a day late with a 53-minute weights session: back, lats, traps, lats, biceps, forearms, sides, lower back, calves, and hamstrings. Later that evening I did some more exercises at home: sides, abs, traps, and more bicep curls. I had been avoiding abs due to a small hernia, but the sit-ups I did did not affect that area. I think the hernia came from doing planks last year. Anyway, I think it’s time to bring back sit-up into my workouts<\/p>\n

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Monday, June 3:<\/strong> A late night session involved a 16-minute run and some weightless squats and leg extensions. I didn’t push myself too much on that run as last week I noticed my shins were a little sore. Shin splints and a reoccurring calf strain were the reasons I got out of the habit of running and instead raised the inclined and walked fast. I might return to those kinds of treadmill sessions if I feel my shins need another break. In other news, I am still quite sore from yesterday’s weights session.<\/p>\n

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Tuesday, June 4: <\/strong>Another evening gym session, and this was perhaps my most intense chest workout ever. Also exercised: shoulders, triceps, traps, and one set of calf raises. I was suitably sore the next day.<\/p>\n

Thursday, June 6: <\/strong>Some light weights (one set of weightless squats, abs, sides, lower back, and calves) and a faster 11-minute treadmill run. Later at home I did a little more sides, lower back, calves, and abs exercises.<\/p>\n

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Friday, June 7: <\/strong>Back in the gym around 11 for 42 minutes of weights: back, lats, traps, biceps, calves, hamstrings, and forearms.<\/p>\n

Saturday, June 8: <\/strong>A rare home workout that fortunately came about as I didn’t leave myself enough time to go the gym in the morning. I say “fortunately” because it was timely reminder that I can workout well at home. My workout was brief but quite intense as there was no breaks between sets: push-ups (two sets) shoulders (several exercises), weightless squats (two sets), shoulder shrugs for traps (two sets), calf raises (two sets), and one set each of side raises, sit-ups, and lower back extensions. I also did two sets of bicep curls because, surprisingly, my biceps are not stiff from yesterday’s workout. Another benefit of a home workout besides saving time is that I still have the option of going to my gym later, which I did. My second weights session of the consisted of chest, upper chest, shoulders, traps, triceps, sides, lower back, and calves. I also walked just under 10 kilometers. Thus, I earned a day off tomorrow.<\/p>\n

Sunday, June 9:<\/strong> It was supposed to be a day off, but I ended up walking just over 22 kilometers. A calorie deficit for sure.<\/p>\n

Monday, June 10:<\/strong> Back in the gym after work for a lighter workout: calves, sides, lower back, weightless squats, and a faster 7.5-minute run.<\/p>\n

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Wednesday, June 12:<\/strong> A 42-minute weights session to start the day: lats, back, traps, biceps, hamstrings, calves, squats, sides, lower back, and forearms.<\/p>\n

Friday, June 14:<\/strong> A short but sharp evening weights session: chest, shoulders, triceps, and calves.<\/p>\n

Saturday, June 15:<\/strong> I forgot my gym now closes an hour earlier (7 p.m.) on Saturdays. Hence, my workout had to be quick – about 20 minutes in total. I had planned a treadmill session, but ended up just doing weights: sides, lower back, weightless squats, and leg extensions. That time restriction helped me push myself that much harder than usual.<\/p>\n

Sunday, June 16:<\/strong> No gym session, but I did walk a little over 14 kilometers.<\/p>\n

Monday, June 17:<\/strong> A 50-minute gym session in the early evening at which I exercised my back, lats, traps, hamstrings, calves, sides (one set), biceps, and forearms. I also walked about 10 kilometers throughout the day and night.<\/p>\n

Tuesday, June 18:<\/strong> A 17-minute treadmill session after work was followed by some weightless squats and lower back extensions. I think I have earned a rest day tomorrow.<\/p>\n

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Thursday, June 20: <\/strong>Weights was on the menu tonight: chest, shoulders, triceps, traps, calves, and hamstrings.<\/p>\n

Saturday, June 22: <\/strong>Another afternoon weights session: back, biceps, lats, traps, calves, hamstrings, forearms, sides, and lower back.<\/p>\n

Monday, June 24: <\/strong>A lightening fast 23-minute circuit workout was completed just before 10 p.m. to change things up: chest, shoulders, triceps, calves, hamstrings, sides, abs, lower back, and traps. I also did a set of push-ups in the morning and two more before bed.<\/p>\n

Tuesday, June 25: <\/strong>A 20-minute run was followed by some leg extensions and weightless squats.<\/p>\n

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Thursday, June 27:<\/strong> I didn’t make it to the gym, but I walked about 19.5 kilometers.<\/p>\n

Friday, June 28:<\/strong> I completed tonight’s weights session with my noise-cancelling headphones, and I think that helped me workout harder than normal: lats, back, biceps, traps, sides, abs, calves, hamstrings, and forearms. I skipped lower back extensions because I felt a slight twinge on my left side in that area. I’m sure it’s nothing. I later did a couple of sets of push-ups at home.<\/p>\n

Saturday, June 29: <\/strong>The goal for today’s cardio session was to run 3 kilometers in well under 15 minutes. Mission accomplished.<\/p>\n

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Sunday, June 30: <\/strong>I did two sets of push-ups before my morning shower, and I walked about 10 kilometers. That was it for June.<\/p>\n

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

Sunday, June 2: The month’s fitness program started a day late with a 53-minute weights session: back, lats, traps, lats, biceps, forearms, sides, lower back, calves, and hamstrings. Later that … <\/p>\n","protected":false},"author":1,"featured_media":7581,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[166,27],"class_list":["post-7428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-166","tag-fitness-diary"],"views":2620,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7428","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=7428"}],"version-history":[{"count":34,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7428\/revisions"}],"predecessor-version":[{"id":7586,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7428\/revisions\/7586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/7581"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=7428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=7428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=7428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}