{"id":7592,"date":"2019-07-01T18:41:35","date_gmt":"2019-07-01T09:41:35","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=7592"},"modified":"2019-08-01T21:55:29","modified_gmt":"2019-08-01T12:55:29","slug":"july-2019-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/july-2019-fitness-diary\/","title":{"rendered":"July 2019 Fitness Diary!"},"content":{"rendered":"

Monday, June 1: <\/strong>I started the month with an intense 55-minute weights session: chest, shoulders, triceps, traps, sides, lower back, abs, calves, hamstrings, and a few weightless squats.\u00a0 I also completed one set of morning push-ups, and I walked around 11 kilometers throughout the day and evening. The month has started well.<\/p>\n

Wednesday, July 3:<\/strong> No gym again, but I walked about 13 kilometers.<\/p>\n

Thursday, July 4:<\/strong> Another 55-minute weights session: back, lats, traps, biceps, forearms, sides, abs, lower back, calves, and hamstrings.<\/p>\n

Friday, July 5:\u00a0 <\/strong>I intended to do a cardio session, but ended up walking 12.5 kilometers instead on what was the hottest day of the year so far.<\/p>\n

Saturday, July 6: <\/strong>Back on the treadmill for the first time this month. At 11 minutes, it was a shorter run, but I had just completed about 20 minutes of weights (chest, shoulders, and triceps), and after the run I did some weightless squats and leg extensions. All in all, it was quite a workout.<\/p>\n

<\/p>\n

Sunday, July 7:\u00a0<\/strong>No gym today, but I did walk about 12.6 kilometers.<\/p>\n

Monday, July 8: <\/strong>An unusual gym session in that it involved no cardio and no large muscle groups: calves, hamstrings, sides, lower back, and abs. I also walked 12.5 kilometers.<\/p>\n

Tuesday, July 9: <\/strong>Today’s workout was a good one: back, lats, biceps, forearms, thighs, and a 12-minute run.<\/p>\n

<\/p>\n

Thursday, July 11: <\/strong>Back in the gym after a deserved day off for a 40-minute weights session: chest, shoulders, triceps, and calves.<\/p>\n

Friday, July 12: <\/strong>A shorter afternoon workout today: sides, abs, lower back, and hamstrings.<\/p>\n

Saturday, July 13: <\/strong>I had in mind a shorter workout, but I ended up working out for 55 minutes: calves, thighs, traps, back, lats, biceps, and forearms.<\/p>\n

Sunday, July 14:<\/strong> Officially, it was a rest day. I just walked 8 kilometers and did two sets of push-ups in the morning. I’m aiming to do push-ups most mornings.<\/p>\n

Monday, July 15:<\/strong> I skipped the gym today and instead did a set of push-ups in the morning and evening as well as some sit ups and side extensions.<\/p>\n

Tuesday, July 16:<\/strong> I began the day with 33 push-ups. I later returned to the gym for an overdue weights session and a long overdue treadmill session. The break was necessary due to a return of shin splints. The weights portion of my workout consisted of chest, shoulders, triceps, and traps; the cardio was another 3 kilometers in under 15 minutes.<\/p>\n

<\/p>\n

Thursday, July 18: <\/strong>Last night, the plan was to go the gym in the morning before breakfast. Instead, I went in the afternoon and the ensuing 55-minute workout was pretty epic: back, lats, biceps, calves, hamstrings, traps, sides, lower back, and abs.<\/p>\n

Saturday, July 20: <\/strong>Another weights session: chest, shoulders, triceps, traps, forearms, sides, lower back, abs, thighs, and hamstrings.<\/p>\n

Monday, July 22:<\/strong> No gym today and not a lot of walking, but I did do some push-ups in the morning and before bed.<\/p>\n

Tuesday, July 23: <\/strong>An evening hour-long weights session that consisted of back, lats, biceps, calves, hamstrings, sides, lower back, abs, traps, and forearms.<\/p>\n

Wednesday & Thursday:<\/strong> I didn’t make it to the gym, but I continued doing one or two sets of push-ups upon waking and before going to bed.<\/p>\n

Friday, July 26:<\/strong> Back in the gym after a couple of busy days. At 70 minutes, it was my longest workout in a while: chest, shoulders, triceps, traps, sides, lower back, abs, calves, hamstrings, and forearms.<\/p>\n

Saturday, July 27: <\/strong>A 20-minute treadmill run was followed by lots of weightless squats and some leg extensions.<\/p>\n

<\/p>\n

Monday, July 29:<\/strong> A set of morning push-ups and a 65-minute weights session in the evening: back, lats, biceps, traps, calves, hamstrings, sides, lower back, abs, and forearms.<\/p>\n

Tuesday, July 30: <\/strong>I really didn’t feel like going to the gym today, but I made it there and a pretty good workout was the result. I mixed up my usual order and the variety of movements: shoulders, triceps, forearms (the fleshy part), chest, and calves.<\/p>\n

 <\/p>\n

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

Monday, June 1: I started the month with an intense 55-minute weights session: chest, shoulders, triceps, traps, sides, lower back, abs, calves, hamstrings, and a few weightless squats.\u00a0 I also … <\/p>\n","protected":false},"author":1,"featured_media":7722,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[166,27],"class_list":["post-7592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-166","tag-fitness-diary"],"views":2281,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7592","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=7592"}],"version-history":[{"count":31,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7592\/revisions"}],"predecessor-version":[{"id":7723,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/7592\/revisions\/7723"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/7722"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=7592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=7592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=7592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}