My Actifit Report Card: July 28 2023

Today was a great day for my fitness journey. I went to the gym and did a full-body workout using the elliptical and weight machines. I felt energized and strong as I pushed myself to the limit.

I started with a 10-minute warm-up on the elliptical, setting the resistance to level 5 and the incline to 10%. I listened to some upbeat music on my headphones and enjoyed the view of the park from the window. I felt my heart rate increase and my muscles loosen up as I moved my legs and arms in sync.

Next, I moved on to the weight machines, where I did three sets of 10 reps for each exercise. I focused on working different muscle groups, such as chest, back, shoulders, arms, legs, and core. I used the following machines:

• Chest press: This machine works the pectoral muscles, which are responsible for pushing movements. I adjusted the seat height and the handles to fit my body. I pushed the handles forward until my arms were fully extended, then slowly brought them back to the starting position. I used 40 pounds of weight for this exercise.
• Lat pulldown: This machine works the latissimus dorsi muscles, which are responsible for pulling movements. I sat on the bench and grabbed the bar with a wide grip. I pulled the bar down to my chest, squeezing my shoulder blades together, then slowly returned it to the top. I used 50 pounds of weight for this exercise.
• Shoulder press: This machine works the deltoid muscles, which are responsible for raising and rotating the arms. I sat on the bench and placed my hands on the handles at shoulder level. I pressed the handles up until my arms were fully extended, then slowly lowered them back to the starting position. I used 30 pounds of weight for this exercise.
• Bicep curl: This machine works the bicep muscles, which are responsible for bending the elbow. I sat on the bench and placed my arms on the padded rests. I curled my hands up toward my shoulders, contracting my biceps, then slowly extended them back to the starting position. I used 20 pounds of weight for this exercise.
• Tricep extension: This machine works the tricep muscles, which are responsible for straightening the elbow. I sat on the bench and placed my arms on the padded rests. I pushed my hands down until my arms were fully extended, contracting my triceps, then slowly brought them back to the starting position. I used 20 pounds of weight for this exercise.
• Leg press: This machine works the quadriceps, hamstrings, glutes, and calves, which are responsible for extending and flexing the knee and hip joints. I lay on the sled and placed my feet on the platform. I pushed the platform away from me until my legs were almost straight, then slowly bent them back to a 90-degree angle. I used 100 pounds of weight for this exercise.
• Ab crunch: This machine works the abdominal muscles, which are responsible for flexing and stabilizing the spine. I sat on the seat and placed my chest against the pad. I curled my upper body forward, contracting my abs, then slowly returned to the starting position. I used 30 pounds of weight for this exercise.

I rested for one minute between each set and drank some water to stay hydrated. I felt a good burn in my muscles as I completed each exercise. I also felt proud of myself for challenging myself and improving my strength.

I finished with a 10-minute cool-down on the elliptical, setting the resistance to level 3 and the incline to 5%. I slowed down my pace and breathed deeply as I let my heart rate return to normal. I stretched my muscles gently and thanked them for their hard work.

I checked my fitness tracker app and saw that I burned about 500 calories during my workout. That's awesome! I also saw that I reached some new personal records for some of the exercises. That's even more awesome!

I took a selfie in front of the mirror and posted it on social media with some hashtags:

#fitfam #workout #gym #elliptical #weightmachines #strength #progress #goals #motivation #selfie

I got some likes and comments from my friends and followers, who complimented me on my workout and encouraged me to keep it up.

I felt happy and satisfied with myself as I left the gym. I rewarded myself with a healthy smoothie from a nearby cafe and headed home.

Today was a great day for my fitness journey indeed.
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Elliptical, Treadmill, Walking, Weight Lifting

Height 177.0 cm		Weight 77.2 kg		Body Fat %
Waist cm		Thighs cm		Chest cm