For the Move of It - My Actifit Report Card: April 13 2023

A very forward strength based workout this morning and most of the (weighted) floor work was on an inclined bench.

I went with 20, 25 dumbbells and 40 pounders.

Floor Block 1 - 7 minutes

Rower work as well.

•20 stroke push row (check distance)

Back to the floor for ⁠back to back supersets:

⁠• 8 chest presses (WEIGHTED - 40 pounders)⁠
• ⁠8 chest fly, rest (WEIGHTED - 20 pounders)
• ⁠4 cross back lunges (WEIGHTED - 20 pounders)

Floor Block 2 - 6.5 minutes

•20 stroke push row (check distance)

Back to the floor for ⁠back to back supersets:
•⁠8 upright rows (WEIGHTED - 25 pounders)
⁠•⁠8 high rows, (WEIGHTED - 25 pounders), rest
•⁠8 sit up to stand to shoulder presses (WEIGHTED - 20 pounders)

Floor Block 3 - 6 minute circuit

•8 full v ups (WEIGHTED - 20 pounder)
•⁠8 total seated (on the floor) alternating oblique knee tucks
•⁠8 total low plank alternating wide knee drives

FINISHER: 45 seconds of sit up stand to shoulder presses (WEIGHTED - 25 pounders)

So luck would have it (not cool lol) that this week I've worked out 3 out of the last 4 days and all 3 has included inclines % on the running blocks, so today I knew something had to give being that I've pushed myself enough this week.

Tread Block 1

• ⁠2 minute push
• ⁠45 second base
• ⁠1 minute push @ 4%
• ⁠45 second base
• ⁠1 minute push @ 4%
• ⁠45 second base
• ⁠45 second All Out

Tread Block 2

• ⁠90 second push
• ⁠45 second base
• ⁠1 minute push @ 3%
• ⁠45 second base
• ⁠1 minute push @ 3%
• ⁠45 second base
• ⁠45 second All Out

Tread Block 3

• ⁠1 minute push
• ⁠45 second base
• ⁠1 minute push @ 2%
• ⁠45 second base
• ⁠1 minute push @ 2%
• ⁠45 second base
• ⁠45 second All Out

MY OTBEAT HEART RATE MONITOR RESULTS:

Of course the chart was indicative of how I trended more on the lower zones and only ended up with one splat. Somehow I was only two shy of 600 and honestly would have been happy with 500. In all my years working out at OTF, I've always make it a point that I would never even at my worst would never get less than 500 calories burned per workout.

HIGHLIGHTS:

I managed to still get as high ast 345 watts of rowing power with a speed of as high as 11.7 miles per hour on the rowers. Got in a decent row distances of a combined 1,535 meters.

Again, shocked that I got over 2 miles considering that I was laboring through it. I did compromise with my body by running 1.5 miles and then powerwalking the rest. But back to the highlight, the 1.5 miles that I did run mostly were on inclines as high 8%.

ZONES:

I've learned to listen to my body more and more, so with that said I am going to not only take another rest day tomorrow but back to back rest days with Saturday too. Then Sunday, go to one of the new OTF studios that we haven't visited since it opened recently and Tiffa and I will be working out for our 221st Orangetheory Coach as a couple.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3234
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Daily Activity,Gym,Weight Lifting,Treadmill,Running,Walking

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in