I had a great week training all the muscles. I focused on Biceps, triceps, chest, legs, back, shoulders, abs, and obliques. I designated each day for specific muscle. I did Arms (biceps, tricep, and forearms) on Monday. I did chest on Tuesday, legs on Wednesday, and back on Friday. I was supposed to do shoulders on Thursday, but the gym was down for maintenance. Thus, I decided to do shoulders on Saturday. The activity described in today's report hence consist of shoulder work out.

Shoulder work out burn data

While the total number of steps for Saturday are there on my @actifit report card, it doesn't have the data for calories burnt during the workout using my heart activity. I extracted this data from my Mi band which continuously monitors my work out. So here is a graph of my heart activity during the workout:

[IMAGE: https://usermedia.actifit.io/f0cadb76-8982-4ff5-96c5-9db8fc3ea31d]

And I spent most of the time in intensive and aerobic zone:

[IMAGE: https://usermedia.actifit.io/29181282-b6c2-470c-b9e7-a57bcb1128f7]

This overall 1 hr work out seasion hence lead burning of 530 Kcal based on the heart activity data :

[IMAGE: https://usermedia.actifit.io/3cf4b4bc-4aef-46b0-b8d7-ff1d8c1d3469]

Shoulder workout session

I followed all the exercises recommended by the cult fit app and also added few of my own.

Exercises followed from app:

[IMAGE: https://usermedia.actifit.io/1521ca29-8c5c-458e-9380-5579ea1dc2cd]

[IMAGE: https://usermedia.actifit.io/541751b7-c3d5-4bca-a002-1c804aa22469]

Workout followed from cultfit app

Notes:

Dumbbell front weight used - 7.5 Kg per hand
Side lateral weight used - 4 Kgs per hand
Barbell shrug weight used - 30 Kgs
Barbell Shrug was done on Smith's machine

Additional shoulder exercises

Seated dumbbell press for shoulder - 10 Kg per hand x 15 reps x 3 sets

[IMAGE: https://usermedia.actifit.io/f38b8493-8067-45e1-9334-c83ccf5c2e8f]

Seated dumbbell press Image by Everkinetic (CC BY-SA 3.0)

Video ref

Dumbbell hammer front raises for shoulders

4 Kg x 10 reps x 3 set

Each set of this was done immediately after each set of side lateral raises without putting down the weights.

Video ref

Extras:

Jumping jacks - 25 reps x 3 sets

Assisted Pull-ups (Reverse grip aka chin ups) - 25 Kgs x 8 reps x 3 sets

[IMAGE: https://usermedia.actifit.io/4c31a02d-7856-47cc-a851-afe0003542fb]

Reverse grip pull ups Image by Everkinetic (CC BY-SA 3.0)

Spider curls (knee supported) for biceps - 10 Kg x 8 reps x 3 sets per hand

Video ref

Unilateral overhead tricep extension 7.5 Kg x 10 reps x 2 sets

Video ref

Reverse grip lat pulldown for back 30 Kg x 10 rep x 3 sets

Video ref

Decline crunches - 10 reps x 3 sets

Video ref

Hanging torso twists for obliques

10 twists

Video ref

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

29/07/2023

12753

Daily Activity, Gym, House Chores, Stretching, Walking, Weight Lifting

Height
170 cm

Weight
71.5 kg

Body Fat
%

Waist

cm

Thighs

cm

Chest

cm