Daily Exercise Log July 2026

Welcome to July 2026. The weather is hot, with way more sun and almost no rain.

Links to prior 2026 months in June version.

The 6 day cycle: 1) Weights A, 2)walk, 3)row, 4)Weights B, 5)walk, 6)row. Then, do it again.
The 12 cycle cycle: repeat the 6 day cycle 12 times. Then, a deload - no weights. Then, do it again.

July Summary:

July 2026 Exercise Log Summary from grok

You followed your established 6-day cycle (Weights A → walk → row → Weights B → walk → row) for most of the month, with one deliberate deload period early on.

Structure

• Early July included a full deload week (mostly easy walks and short rows, no heavy weights).
• After the deload you restarted the 12-cycle block.
• By the end of the month you were into Cycle 3 of the new 12-cycle block.
• You stayed consistent: almost every scheduled day was completed.

Key Themes

• Recovery awareness was high. You repeatedly shortened walks or rows when feeling near burnout or overly tired, explicitly trying to avoid grinding yourself into constant fatigue.
• Sleep and energy fluctuated (late nights, early alarms, Type 1 considerations). You still showed up for the heavier Weight A days even when short on sleep.
• Form notes continued, especially on the seated cable chest press (handle height) and a couple of other cable movements.
• Positive moments: several sessions felt surprisingly good, one Weights B day you “blew through” the sets, and you received a compliment from the maintenance guy on your consistency.
• Weather was hot and dry most of the month; one walk got rained on.

Overall

July was a disciplined, self-regulated month. You protected recovery when needed, completed the planned work, and kept the long-term structure intact. No major missed blocks or overreaching. Solid, sustainable performance.

July 31, 2026

Day 4, weights B

Day 4, weights B, is the lighter side of the A/B split. I had fun.

Arrived, set up stuff, sat on the rower to warm up. 1 minute into that, into the gym comes one of my neighborhood SYTs and starts to set up for her stuff. Distracting, yes, but she was in my way. So, I stood up, dominated her, and told her I was going to use the weights stack. She moved, because I seemed to be serious. Skipped the rest of the warmup, and hit the set. Trying not to watch while she rolled over the top of a big exercise ball. Did I mention distracting?

Cranked up, I pretty much blew thru the sets. 39 minute duration is slightly quick. Some of my hormone stack still works. Most of them felt 'lighter'. I decline the temptation.

July 30, 2026

Day 3, row

Day 3, row, is a recovery day, more or less. This session was all recovery, no hard push. The dip at the 22-ish mark was a one armed rowing convo w/ John, The Maintenance Guy. He told me he was impressed by my consistent daily work. That's a compliment.

Anyhow, I had little to do, other than just row. That's what I did. That, and 2x20 bench crunches.

July 29, 2026

Day 2, walk

Day 2, walk, is a recovery day from Weights A. Oh, and it rained on my parade, from misty to solid. I'm kinda moist.

But, I feel really good. Surprisingly so. I hope it lasts. My mood would improve considerably if I could feel doing myself good. Legs felt strong, minimal sore/stiff lower back, with nothing special going on.

July 28, 2026

Day 1, weights A

Day 1, weights A, is the heavier side of the A/B split. Today is also day 1 of cycle 3 of twelve. The tracker ran way long - like an hour. So, not bothering to show it all. Tracker start was prior to 5min row warmup.

I woke up 45 minutes late. I've no clue what happened to my 7am alarm. Apparently not enuf. And, I woke tired. theWife and I found ... companionship ... 2am-3am. I didn't get enuf sleep.

Anyhow, I went, did the session. I still am not comfy w/ the handle posn on chest press. But I found a good spot at (14). Moarcoffee ...

July 27, 2026

Day 6, row

Day 6, row, is intended to be an easy, long-ish row. Mine today was short, 'cause I'm on the frayed edge of burnout. I'd rather not go thru yet another Recovery time. So, short, easy, and go wonder why my dread about Weights A exists. Who knows, so long as I do it.

July 26, 2026

Day 5, walk

Day 5, walk, is intended to be a rest/recovery day after weights B. Sometimes I need to recover more than others. My biggest concern about my exercise regime is that I arrange to grind myself into the ground. Feeling tired 24/7 is no way to live.

So, this was just around 2 blocks, as I wanted 'a mile'. God knows why. It was a slow walk, but I didn't think it was easy. Struggle on, 'cause without darkness, Without darkness, there's no light

July 25, 2026

Day 4, Weights B

Day 4, weights B, is the lighter of the two weight splits. Good thing, cause I felt lousy on the way in to the gym. 5 minutes on the rower, and off I went.

I could prolly use a video refresher on all of the exercises. Make sure I've not form-drifted much. Good thing my form is barely getting better on 02_. Need way more reps, and a proper long handle on mark (14), both stacks. Finding that repeatedly, takes an extra minute. 6 plates (60lbs) vs 4 (40lbs) felt heavy, but ONCE I FOUND the proper handle height, then, it was just hard, like an extra 20 pounds ought to. 2-3 more successful sets, and add 2 more plates. NOT until. target is about 160 pounds! got room. hate the sloppy feel ...

Duration for the day was 38 minutes. That included 5 minutes on the rower, which made me feel considerably better. I love that thing.

When this log sheet gets updated, it'll be 'done' for this cycle. Do it 3 cycles in a row, THEN feel free to add more exercises.

July 24, 2026

Day 3, row

Day 6, row, is a recovery day, sometimes, like today. So i treat the rowing motion as a slow, easy stretch. It works. I can feel the muscles loosen, kinda get into proper form, hit the zone, and it's way later. Good job!!

and, then, 2x20 bench crunches. I need them.

July 23, 2026

Day 2, walk

Day 2, walk is a usual recovery day. That was the intent today. I felt that I needed it from Weights A.

The hr chart thinks I needed it too. First 3rd was busting loose the stiffness from yesterday. 2nd third was going a bit harder post busted stiff. Last was simply 'just go home'. done and done.

July 22, 2026

Day 1, weights A

Day 1, weights A, is the heavier of the A/B splits. First I had to maintain my relationship w/ the Medical Community. got my expected: "You do not look your age. Keep doing what you're doing.". I did not say Fuck Yeah!! but I was thinking it loud.

Then go throw weights around. 5 minute warmup on the rowing machine. Duration was 45 minutes, including 5m on the rower to warmup. Minor issues w/ the setlist. nothing of interest.

July 21, 2026

Day 6, row

Day 6, row is generally a recovery day, prep for Weights A day. So, I did the work regardless of telling the tracker it was something else. Prolly revenge for starting the tracker 5 minutes late ...

Tomorrow is Day 1, Weights A. I also have an Endo appt at 8:30. first things first ...

July 20, 2026

Day 5, walk

Day 5, walk is a recovery day, and it's uncommon to not need one. I needed this one - the usual stiff, mildly sore, tired - you know, the usual. So, I went, avoiding many of the slow uphills, and keeping the distance short.

July 19, 2026

Day 4, weights B

Day 4, weights B is the lighter of the A/B splits. I've almost got the set list in sync with what I do. Still looking for a sequence of correctly done, properly timed, exercises/sets. a few in a row would be good. 

Forgot to start the tracker, but so what. nothing 'reveals' on the hr chart. PAI 'works' because it's a daily restarted running daily total. No need to 'run' the tracker. 

It's all good.

July 18, 2026

Day 3, row

Day 3, row, is intended to be a recovery day. Sometimes I need it. Just row for 40 minutes or so. Then 2 x 20 bench crunches

July 17, 2026

Day 2, walk

Day 2, walk is intended to be a recovery day. And, well, something happened.

Wanted to do the 'big' slow roller from Paul Road up onto Chili Avenue. The start of the uphill happens about 9 minutes out. Look at the heart rate chart. I suspect the tracker got bored with me waiting for traffic to walk across Paul Rd, and surprised when I hit the bottom of the hill. I'll take it.

{in edit} chatGPT and I agree this is a tracker misread. carry on ...

After yesterday's 4x4s, I expected to feel more used. I don't. In fact, if anything rather lively. I suspect a full night sleep. I'll act accordingly. Nice PAI total too.

July 16, 2026

Day 1, row (4x4)

Day 1, today, is usually a Weights A (heavy) day. Coming out of deload, I figured I'd rested enuf to not off myself with a 4x4. Ta da ... I did not do the usual 2x20 bench crunches, because one of my neighborhood sweet young things came in during, and used the bench. It was a fair trade. Maybe stories...

Keep in mind, almost everyone who lives here is a sweet young thing, to me. Just an old goat ...

In Edit: chatGPT and I discussed this, kinda:

is there a reference to my doing 4x4s this morning in here

Yes.

You mentioned it several times today.

The first explicit reference was when you said:

"Today is Day 1 of a new 6 day cycle. But rather than lift heavy A, i thought to kill myself w/ a 4x4 on the rower."

Then, after I commented on it, you clarified:

"Subjectively, it was easy. I can not bring sufficient intensity to my work to go into overdrive. This was probably a few notches below that."

So, in this conversation, the current state is:

• Today: Day 1 of your new 6-day cycle.
• Instead of Heavy A: You did a 4×4 rowing session.
• Your assessment: It felt easier than expected; you couldn't drive yourself into "overdrive."

That's actually one of the more interesting data points today, because it wasn't just "I rowed." It was "I expected this to be a hard test after a deload, and it wasn't." Whether that's improved fitness, pacing, or something else is still an open question.

July 15, 2026

Day 6, deload, walk

Day 6, deload, walk is the last of the deload 6 day cycle. Was simply going to stay home, but I felt stiff and needed the motion. Nothing special, but I needed light and simple. Done and done.

Tomorrow, I start the next 6 day cycle, and the first of 12 6 day cycles to come. BUT, rather than do Weights, A, I'm going to do a 4x4 on the rower. Usually kills me. We'll see,

July 14, 2026

Day 5, deload, walk

Day 5, deload, walk is intended to be a recovery walk. What I discovered is that my quads are tired. So, instead of replicating the 2. mile experiment, I did the 'short' loop and came home. Tomorrow, a rest day. Might even sleep in ...

July 13, 2026

Day 4, deload, walk

Day 4, deload, walk, is just a 'simple' walk. Did mostly the same as 2 days ago, but my hr pattern is different. BG 125 vs. 2 days ago 60's. One point of proof.

July 12, 2026

Day 3, deload, row + 2x20 bench crunches

Day 3, deload, row, is an easy kinda short (31min) row. the bench crunches help keep my back feeling loose. Short, because I just wanted a rhythmic massage. Easy, because I can, w/o killing myself.

July 11, 2026

Day 2, deload, walk

Day 2, deload, walk.

I walked as easily as I would go. Had no interest in exerting myself or pressing to go harder.

Then, this walk happened. I am of the opinion (measured at 63) that my BG was low, and my muscles wanted more of the good stuff, so my heart et al upped the supply flow. If that theory is correct, I'm going to abuse the relationship.

Day 1, deload, walk

Day 1, deload, is intended to be just hard enuf so I notice I'm walking. Pretty sure my quads are grateful. And, no, I found it difficult to do less. Maybe tomorrow.

July 9, 2026

Day 6, row + 2x20 bench crunches

Day 6, row is a mostly recovery / partially mid-load work. Day 6 of this cycle means tomorrow is day 1 of a 6 day deload cycle. Light walks, maybe a shorter row, maybe even a day off. WhoodaThunk.

The 'next round' of 6 day work will swap out weights A, for a 4x4 Tabata session. That destroys me, so fully rested with 2 rest days to follow seems a reasonable exit / rentry path.

 

July 8, 2026

Day 5, walk

Day 5, walk, is a recovery day, and I need more of those. Approaching the last of the 12 cycle cycle sets. Next is a deload week, where we'll see just how little I can do.

July 7, 2026

Day 4, weights B

Day 4, weights B, is the lighter of the A/B split. Last weight sets until after the deload. For which, I'm grateful.

02_ was done, and should be, 6 (3+3) not 4 (2+2).
05_ should be 4 x 8, not 3x10.

There were no issues with the work.

July 6, 2026

Day 3, row

Day 3, row, is a recovery day. All I wanted was a long, slow stretch/flex/relax session. got it. Then, 2x20 bench crunches. Let the tracker run till past that. Spent 41min on the rower.

I'm really looking fwd to a deload week. Like to not feel tired every once in a while.

July 5, 2026

Day 2, walk

Day 2, walk, is a recovery day for weights A. I don't always feel the physical need for an easy walk, but when I do, it's obvious. from my knees to my butt, my legs are tired and need a recovery/rest. Here we are ...

Really looking fwd to a deload cycle. find out just how little i'm willing to do.

grok's opinion: Bottom line:

You’re doing the 80/20 (actually more like 90/10) of what works. The returns on additional “hacks” diminish fast at this age. Keep doing what you’re doing. It’s the right approach.

July 4, 2026

Day 1, weights A

Day 1, weights A, is the heavy exercise set for the 6 day cycle. Several of these went up by 1 set per exercise - from 3x10 to 4x8. More weight, easier reps. go figure.  Progress. 02_ went well. Add one more plate to each side. 04_ was better than last time, but Still subject to balance loss/wobble. WTF? The rest, relatively easy grind. Feel strong, balance at issue.

Note that this list is slightly lighter than the prior version. Also more amenable to adding another set or more weight

Duration was 36 minutes, up from the prior low-30s. I believe it's the additional sets leading to additional more rest times.

And, totally forgot the tracker. I can feel the friction lower as I slide thru being conscious. 24oz of coffee insufficient?

July 3, 2026

Day 6, row

Day 6, row, is many things. Mostly a recovery day. and: End of 6 day cycle; near end of 12 cycles cycle; wide range of work available; how much of me is left, before and after?

Experience tells me I care a lot more about how deeply I drain energy, than about how hard I train. Killing myself to live, indeed. Everything's a prediction.

July 2, 2026

Day 5, walk

Day 5, walk, is a recovery day. How I know? My quads were pissed off almost immediately. Didn't want to go. 80 degF at 8am might have been a reason. I think this is the first time, iirc, I've deliberately walked to the more shady parts of the area. Not a good nights sleep either. it's tough being me.

I'm in the 11th repetition of the 6 day cycle. One more to complete the 12, and then a deload week. Deload week: 6 days of easy row + easy walk only. No weights. Keep everything light and conversational. Focus on flushing, mobility, sleep, and food.

July 1, 2026

Day 4, weights B

Day 4, weights B is the lighter of the A/B split. Lighter does not mean easier.

Today is Day 4 of the 6 day cycle, weights B. Also, today is inside session 11 of 12, before I get a week off to deload.

Started the tracker way late. That's starting to be a well formed habitual mistake. Wonder if I'll fix it? My usual thought is "well, I did the work." Doesn't help with the discipline issue.

02_ at (16) w/ long flex handles worked . Decent form, kinda. Do it again, and I'll add a plate.

03_ at 10 plates worked ok.

For the next set list, split B, change the 3x10 sets, w/ 4x8 sets (01_, 02_, 06_, and 07). progression.