{"id":9793,"date":"2020-12-31T20:19:15","date_gmt":"2020-12-31T11:19:15","guid":{"rendered":"http:\/\/peterdaley.net\/home\/?p=9793"},"modified":"2020-12-31T21:11:12","modified_gmt":"2020-12-31T12:11:12","slug":"december-2020-fitness-diary","status":"publish","type":"post","link":"https:\/\/peterdaley.net\/home\/december-2020-fitness-diary\/","title":{"rendered":"December 2020 Fitness Diary!"},"content":{"rendered":"

Wednesday, December 2:<\/strong> The last month of 2020 began on Wednesday evening with a short 35-minute weights session: chest, shoulders, triceps, weightless squats, leg extensions, leg presses, and hamstring curls.<\/p>\n

Friday, December 4: <\/strong>Just a light homework: crunches, sides, nornal and reverse calf raises.<\/p>\n

Saturday, December 5: <\/strong>Another weights session: traps, lats, back, biceps, forearms, and lower back.<\/p>\n

Monday, December 7: <\/strong>My last gym workout for at least three weeks as Seoul’s Covid restrictions go up a notch tomorrow to level 2.5. Tonight’s menu consisted of chest,\u00a0 shoulders, triceps, weightless squats, leg presses, and hamstring curls.<\/p>\n

Tuesday, December 8:\u00a0 <\/strong>Just an evening walk of 11,000 steps\/8.7 km.<\/p>\n

Wednesday, December 9:<\/strong> Not a huge workout, but I did some bicep, lats, and back exercises at home.<\/p>\n

Thursday, December 10:<\/strong> Just a set of push-ups and some shoulder raises before bed.<\/p>\n

Friday, December 11:<\/strong> My first serious home workout since the gyms all closed: Push-ups (130 all up), shoulders, triceps, lats, biceps, back, lower back, traps, weightless squats, calf raises, reverse calf raises, and one set of side raises.<\/p>\n

Saunday, December 13:<\/strong> A core workout at night: 320+ crunches, side raises, and lower back extensions.<\/p>\n

Monday, December 14: <\/strong>Another home workout: push ups (180 spread out over a couple of hours) shoulders, triceps, lats, a little back work, and biceps.<\/p>\n

Tuesday, December 15:<\/strong> More home exercises, and they’re going to continue for a while: shrugs, weightless squats, calf raises, reverse calf raises, and lower back extensions.<\/p>\n

Thursday, December 17:<\/strong> I’m enjoying my home workouts more, and I do more reps because I have plenty of time. Tonight’s workout: multiple sets of push-ups for a total of 185, various shoulder exercise with dumbells and bands D&B), various and numerous tricep exercises also with\u00a0 D&B, traps also with D&B, crunches, and side raises. A little later, just before, some lower back extensions also with the aide of a band for variety and extra tension.<\/p>\n

Friday, December 18:\u00a0<\/strong>More band and dumbell exerices at home: back, lats, biceps, forearms, calf raises, and reverse calf raises.<\/p>\n

Monday, December 21: <\/strong>I’ve decided to spread my workout over the day. I began with three sets of push-ups with significant breaks in between (35, 35, 30, 35, 25, 35, 30, 35, 20, and 20: 300) and a little shoulder work after each set. Some more shoulder exercises when I was done doing push-ups, and then I worked my triceps. I also walked 11,850 steps\/9.2 km throughout the day.<\/p>\n

Wednesday, December 23: <\/strong>An evening core workout: crunches, side extensions, and lower back extensions.<\/p>\n

Thursday, December 24: <\/strong>A Covid Christmas Eve home workout: lats, back, biceps, forearms, calf raises, and reverse calf raises.<\/p>\n

Friday, Christmas Day: <\/strong>Today, I’m spreading my workout over the day. First, sets of push-ups throughout the day with each set followed by some shoulder exercises: 40, 25, 35, 40, 30, 35, 20, 20, 25, 20, 15, and 30 (335). Tricep exercises were also completed.<\/p>\n

Saturday, December 26:<\/strong> My chest wasn’t really stiff, so in the morning I did an extra set of 35 push-ups. At night, I did something different: a weghts session just focusing on biceps and forearms.<\/p>\n

Sunday, December 27: <\/strong>Tonight’s workout: back, lats, traps, weightless squats (about 220), calf raises, and reverse calf raises.<\/p>\n

Monday, December 28: <\/strong>Today I walked 13 km\/16,715 steps and I did one set of 45 push-ups and a set of shoulder raises at night.<\/p>\n

Tuesday, December 29:<\/strong> Three sets of push-ups (45, 30, and 25) and three sets of shoulder exercises. And a couple of hours later, some more push-ups (35, 35, 35, 25, and 15) and more shoulder work and then triceps.<\/p>\n

Wednesday, December 30:<\/strong> Just some exercises for my traps.<\/p>\n

Thursday, December 31:<\/strong> I ended the year with of course another home workout because of Covid: lats, back, biceps, and weightless squats.<\/p>\n","protected":false},"excerpt":{"rendered":"

Wednesday, December 2: The last month of 2020 began on Wednesday evening with a short 35-minute weights session: chest, shoulders, triceps, weightless squats, leg extensions, leg presses, and hamstring curls.<\/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-9793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-179","tag-fitness-diary"],"views":1955,"_links":{"self":[{"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9793","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=9793"}],"version-history":[{"count":47,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9793\/revisions"}],"predecessor-version":[{"id":9938,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/posts\/9793\/revisions\/9938"}],"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=9793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/categories?post=9793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peterdaley.net\/home\/wp-json\/wp\/v2\/tags?post=9793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}