{"id":9467,"date":"2020-09-30T18:36:31","date_gmt":"2020-09-30T09:36:31","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=9467"},"modified":"2020-09-30T23:55:52","modified_gmt":"2020-09-30T14:55:52","slug":"september-2020-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/september-2020-fitness-diary\/","title":{"rendered":"September 2020 Fitness Diary!"},"content":{"rendered":"

Tuesday, Sept. 1:<\/strong> With gyms in Seoul closed for the week, I did a quick 16-minute workout at home: push-ups, shoulders, a little triceps, traps, weightless squats, some sit-ups, and calf raises. Later in the evening, I did some more sit-ups and calf raises.<\/p>\n

Wednesday, Sept. 2: <\/strong>Another short home workout: sides, lower back, traps, upper back, and biceps.<\/p>\n

Thursday, Sept. 3:<\/strong> A long evening walk of 12.4 km\/17,100 steps.<\/p>\n

Sunday, Sept. 6:<\/strong> More walking: 9.5 km\/14,400 steps.<\/p>\n

Monday, Sept. 7:<\/strong> Another home workout, this one a little more focused and intense: calve raises, weightless squats, sit-ups, sides, and lower back. Then after a reading break: push-ups, shoulders, traps, and my first triceps workout with exercise bands courtesy of Su-bin.<\/p>\n

Tuesday, Sept. 8:<\/strong> A little more exercise with my new exercise bands: biceps and back.<\/p>\n

Wednesday, Sept. 9:<\/strong> An evening walk of 13.8 km\/19,100 steps.<\/p>\n

Thursday, Sept. 10:<\/strong> Just a little exercise today: one set of 47 push-ups, a few shoulder raises, and a 4.8 km\/6,800 step walk.<\/p>\n

Friday, Sept. 11: <\/strong>A pretty serious 45-minute home workout at night: calves, weightless squats, abs, sides, lower back, traps, biceps, lats, and back. And during the day, I walked 5.2 km\/7,400 steps.<\/p>\n

Sunday, Sept. 13: <\/strong>Some push-ups and shoulder exercised both yesterday and today, plus I walked 13.8 km\/20,300 steps today. In other news, gyms reopen tomorrow after a 2-week closure. Excited!<\/p>\n

Monday, Sept. 14: <\/strong>My gym is open again, at least it should be – I didn’t make it. Instead I walked 9 km\/12,500 steps, and did some tricep exercises at home, plus some very late rear shoulder exercises just before bed.<\/p>\n

Tuesday, Sept. 15: <\/strong>I did some push-ups and shoulder exercises at home throughout the day, and in the evening I walked 12.6 km\/16,700 steps.<\/p>\n

Wednesday, Sept. 16:<\/strong> Back in the gym for the first time in 2.5 weeks. It was good to be back, and that’s what I worked on (my back): traps, back, lats, biceps, and forearms. All up, the session was about 40 minutes long.<\/p>\n

Friday, Sept. 18:<\/strong> Another 40-minute gym session: chest, shoulders, triceps, weightless squats, leg extensions, and hamstring curls.<\/p>\n

Saturday, Sept. 19:<\/strong> Another gym session just before it closed at 7 pm: calves and core, again about 40 minutes.<\/p>\n

Monday, Sept. 21: <\/strong>Another 40-minute weights session that was almost entirely all back and biceps: lats, back, biceps, traps, lower back, and one set of side raises and one set of about 40 weightless squats.<\/p>\n

Tuesday, Sept. 22:<\/strong> Home exercises throughout the day and evening: push-ups, shoulders, and triceps.<\/p>\n

Wednesday, Sept. 23:<\/strong> Just calves at home.<\/p>\n

Friday, Sept. 25: <\/strong>About an hour of weights: traps, lats, back, biceps, weightless squats, leg extensions, hamstring curls, forearms, and about 230 crunches. Then a few days off followed, and I regret that.<\/p>\n

Tuesday, Sept. 29:<\/strong> I walked 15.5 km\/21,400 steps.<\/p>\n

Wednesday, Sept. 30: <\/strong>I started the day with two sets of push-ups (45\/15) and a few shoulder raises. I’ll do more later. I did another two sets later (36\/36) and then I did shoulders, triceps, and calves at home. I was pretty satisfied with that home workout. And that’s it for September 2020.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tuesday, Sept. 1: With gyms in Seoul closed for the week, I did a quick 16-minute workout at home: push-ups, shoulders, a little triceps, traps, weightless squats, some sit-ups, and … <\/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-9467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-179","tag-fitness-diary"],"views":1701,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9467","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=9467"}],"version-history":[{"count":27,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9467\/revisions"}],"predecessor-version":[{"id":9586,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9467\/revisions\/9586"}],"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=9467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=9467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=9467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}