{"id":9180,"date":"2020-07-31T12:34:04","date_gmt":"2020-07-31T03:34:04","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=9180"},"modified":"2020-07-31T22:30:52","modified_gmt":"2020-07-31T13:30:52","slug":"july-2020-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/july-2020-fitness-diary\/","title":{"rendered":"July 2020 Fitness Diary!"},"content":{"rendered":"

Wednesday, July 1: <\/strong>No gym today, I reached my grading target earlier than expected, so I took the evening off and walked about 10 kilometers.<\/p>\n

<\/p>\n

Friday, July 3: <\/strong>My first weights session of July and the summer vacation was shorter than I envisaged at 40 minutes, I think because of the heat and I think I was also just feeling drained after finally finishing all my grades. Anyway, I exercised my legs first: weightless squats, leg extensions, hamstring curls, and calf raises. Back, lats, and biceps were next, and that was it.<\/p>\n

Saturday, July 4:<\/strong> Another 40-minute workout: traps, chest, shoulders, triceps, and a little lower abs.<\/p>\n

Sunday, July 5:<\/strong> After watching a YouTuber challenging himself to walk 25,000 steps each day fro a week, I decided to do something similair – or at least walk more. I walked 16 kilometers, which was about 23,500 steps.<\/p>\n

Monday, July 6:<\/strong> I slept in but still got in my planned morning workout before setting off on my three-day beach vacation: calves, weightless squats, hamstring curls, lower abs, sides, back, lats, biceps, forearms, and lower back. It was a pretty quick workout with almost no rest between the varius sets. I also hope to walk 10-15 kilometers tonight after I check in. I ended the day having walked 24,068 steps, which equates to 16.77 kilometers.<\/p>\n

Tuesday, July 7: <\/strong>A set of 44 push-ups started the day, and then I walked for 1 hour 4 and 40 minutes which was according to my iPhone 10,445 steps and 6.78 kilometers. It’s now almost 1 p.m., and I think I’ll save the rest of my walking for the evening. Walking from my lunch venue to my afternoon cafe took me up to 8.5 kilometers. A long evening walk took me to 18.7 kilometers\/26,973 steps.<\/p>\n

Wednesday, July 8:<\/strong> No morning walk after a bit of a sleep in, and it’s too hot to go for a long work now during the early afternoon. Surprisingly, while walking to a nearby 3-storey cafe, my legs felt fine and full of energy. I’ll save a long walk until the late afternoon. I’m not sure I’ll walk as much as the last few days, but I’ll aim for at least 10 kilometers. I passed that quite easily. I’ve walked 13. 5 kilometers so far – and found a great beach in the process, and I’ll go out again and walk a few more later in the night. The final tally for the day was 16.4 km\/24,452 steps.<\/p>\n

Thursday, July 9: <\/strong>Less walking today (7.47 km\/11,453 steps) plus a 45-minute gym session that wasn’t too strenuous: calf raises, weightless squats, hamstring curls, traps, chest, shoulders, and triceps.<\/p>\n

Friday, July 10:<\/strong> Not sore at all from yesterday’s workout which isn’t really a surprise. Anyway, today’s workout was back, lats, biceps, forearms, and a little sides and lower abs. I think my back and biceps will be sore tomorrow.<\/p>\n

Saturday, July 11:<\/strong> Just a quick 30 minutes of weights: calves, weightless squats, traps, chest, shoulders, lower abs, abs, and triceps.<\/p>\n

Sunday, July 12:<\/strong> An afternoon and evening of walking split up by a couple of breaks in cafes spent reading and browsing the net. The final total was 15.65 km\/25,260 steps.<\/p>\n

Monday. July 13: <\/strong>A rare early afternoon workout: calves, weightless squats, leg extensions, hamstring curls, lower abs, sides, and abs.<\/p>\n

Tuesday, July 14:<\/strong> No gym today, but I walked 14.66 km\/23.162 steps.<\/p>\n

Wednesday, July 15:<\/strong> No gym again. I walked just over 10 km.<\/p>\n

Thursday, July 16:<\/strong> An evening 70-minute gym session was my longest in a while and it left me feeling pretty tired afterwards: sides, lower abs, lower back, calves, weightless squats, hamstring curls, leg extensions, lats, back, biceps, forearms, abs, and a couple of sets of shrugs for my traps.<\/p>\n

Friday, July 17:<\/strong> No gym, but I walked 15 kilometers, and I was pretty sore from last night’s workout.<\/p>\n

Saturday, July 18:<\/strong> I started the day and the weekend with a morning 45-minute weights session: traps, chest, shoulder, and triceps. I varied my trap workout with some lying down extentions due to someone else using my favorite piece of equipment, and the result was pretty significant. A serious stiffness in a part of the muscle that isn’t normally stiff after my workouts. I need to include those in all future workouts. My traps are still a little stiff 48 hours later.<\/p>\n

Sunday, July 19:<\/strong> Some more walking: 9.15 km\/13,900 steps.<\/p>\n

Monday, July 20:\u00a0<\/strong>Thirty-five minutes of weights: calves, weightless squats, leg extensions, hamstring curls, lower abs, abs, sides, and lower back.<\/p>\n

Tuesday, July 21: <\/strong>No gym today, but some walking instead: 12.2 km\/18,400 steps.<\/p>\n

Wednesday July 22:\u00a0<\/strong> The plan is to change things up with full body workouts maybe 3-4 times a week and then walk 10-15 kilometers on the days between workouts. All plans change, but I thinK I am going to give this a try. I’ll just walk around a little to help lunch settle before tonight’s gym session. The resulting workout wasn’t completely a full-body one, but it was close, and it was my hardest workout in a while. Sixty-five minutes in total: calves, lower abs, a 55-second plank, traps, two sets of side extensions, lats, biceps, weightless squats, leg extensions, back, sit ups, hamstring curls, two sets of lower back extensions, a set of shoulder presses, and a set each of wrist curls and extensions. The day’s walking came in at 8 km\/11,430 steps.\u00a0<\/span><\/p>\n

Thursday, July 23: <\/strong>Heavy rain kept me exercising today. I had hoped to walk around 15 kilometers.<\/p>\n

Friday, July 24: <\/strong>Well, I’ve scrapped the notion of full-body workouts, at least for the duration of the summer. I’m not averse to doing them occassionally. Today’s workout was 65-minutes long: four sets of relatively light calf raises and weightless squats were spread throughout the main workout: traps, chest, shoulders, triceps, and forearms.<\/p>\n

Saturday, July 25: <\/strong>A home core workout in the evening: side raises, back extensions, sit ups, and a 1-minute plank.<\/p>\n

Sunday, July 26: <\/strong>An afternoon spent walking again: 15.2 km\/22,780 steps.<\/p>\n

Monday, July 27: <\/strong>More walking instead of weight training: 10.6 km\/15,500 steps.<\/p>\n

Tuesday, July 28:<\/strong> I started the day with a set of 45 pushups. I skipped the gym again and walked a while instead: 14.46 km\/21,700 steps.<\/p>\n

Wednesday, July 29: <\/strong>Back in the gym for\u00a0 a45-minute workout: traps, calves, weightless squats, leg extensions, lats, biceps, back, sides, lower back, and hastrings.<\/p>\n

Friday, July 31: <\/strong>After a lazy day off, I ended the month with an 80-minute workout: traps, chest, shoulders, calves, weightless squats, leg extensions, hamstring curls, sides, abs, triceps, forearms, and lower back extensions.<\/p>\n","protected":false},"excerpt":{"rendered":"

Wednesday, July 1: No gym today, I reached my grading target earlier than expected, so I took the evening off and walked about 10 kilometers.<\/p>\n","protected":false},"author":1,"featured_media":8557,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[179,27],"class_list":["post-9180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-179","tag-fitness-diary"],"views":1881,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9180","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=9180"}],"version-history":[{"count":39,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9180\/revisions"}],"predecessor-version":[{"id":9316,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9180\/revisions\/9316"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media\/8557"}],"wp:attachment":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/media?parent=9180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=9180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=9180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}