Keeping it on Active Mode - My Actifit Report Card: April 18 2023
Tuesday, April 18, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Making it through today's workout was going to take some extra effort. I took three days off due to this damn cold that has entered it's second week and although there are signs of recovering what remains is the nagging cough and obviously when excercising that makes things a bit challenging.
After those three days, I worked out yesterday and then went back today knowing that tomorrow is Tiffany and my usual scheduled rest day and we have both will determine if we continue the remaining schedule or take another day or two off.
I also have to be considerate of my fellow members, so I was able to control the cough enough and made sure to have more space between others except for Tiffany of course as there weren't as many folks yesterday or today, making it easier to keep a distance.
Results were pretty dismal like yesterday, but there were some things that I was happy about today and keeping active still beats just sitting around aging out and letting yourself go. I gotta keep folks being surprised of my age opposed to what could be opposite.
Coach Brooke subbed for Coach Alex over at our home studio OTF Nona North and that's where we got our workout on this morning under the orange lights.
On to the workout:
I went with 20, 25 and 35 pound dumbbells for the (weighted) excercises today.
Each floor block had a rowing buy in and buy out, so that's how we got in a nice doze for work on the rowing machine with out it being too taxing.
Floor Block 1 - 9 minutes
• Buy-in: 1 minute row (check distance)
• Repeat until buy-out: work & rest unilateral:
(WEIGHTED)
• 6 - 10 bench single arm high rows, each side, rest
• 6 - 10 single arm half kneeling to full lateral step up on the bench, each side, rest
• Buy-out: 1 minute row (check distance)
Floor Block 1 - 9 minutes
• Buy-in: 1 minut row (check distance)
• Repeat until buy-out: work & rest unilateral:
(WEIGHTED)
• 6 - 10 each single arm chest presses, each side, rest
• 6 - 10 goblet step down of the bench with toe taps, each side, rest
• Buy-out: 1 minute row (check distance)
Floor Block 3 - 2.5 minutes
• 30 seconds of tall kneeling bicep curls (weighted)
• 30 seconds of tricep pushups
• 30 seconds of tall kneeling bicep curls (weighted)
• 30 seconds of tricep pushups
FINISHER: 30 seconds of tall kneeling bicep curls (weighted)
Got in under 1600 meters of rowing including the warm up. Not bad.
Well, it was also a strenght template forward template which can only mean inclines (%) on the treadmill blocks.
I knew that today, I wasn't going to play beast mode and will listen to my body as I have been doing the last few days to ensure I don't collapse a lung or something lol. Well, speeds sat between 6 and 7 miles per hour. I did go as low as 5, because once I hit a 500 calorie burn, I decided to add some power walking into the mix.
Tread Block 1
• 1 minute push
• 1 minute base @ 2%
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute base @ 5%
• 1 minute base @ 4%
• 1 minute base @ 3%
• 1 minute base @ 2%
• 1 minute ALL OUT
Tread Block 2
• 1 minute push
• 1 minute base @ 4%
• 1 minute base @ 3%
• 1 minute base @ 2%
• 1 minute base @ 1%
• 1 minute base @ 2%
• 1 minute base @ 3%
• 1 minute base @ 4%
• 1 minute ALL OUT
Tread Block 3
• 30 second push
• 30 second base @ 2%
• 30 second base @ 4%
• 30 second base @ 2%
• 30 sec ALL OUT
I ran/power walked 2.2 miles and most of that was running. I'll take that especially under the circumstances.
MY OTBEAT HEART RATE MONITOR RESULTS:
Another shitty chart with ZERO splats! Guess what, it's cool. I've done over 3,000 of these workouts and there will always be days like this. Not each one will be beast mode level.
HIGHLIGHTS:
Did go over 600 calories and I did reach a pull of 330 watts of power on the rowing machines, which makes me happy. Anthing over 300 always does.
When I'm not at my best, finding post workout highlights that I can be proud of; helps with the mental.
ZONES:
REST DAY TOMORROW
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 3236
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/224245318/status/1648505772463259650
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You're doing hard workout, my heart beat isn't normal now a day's , it's increase suddenly when I'm just sitting i don't know what's the reason behind it, but I think i should start some exercise too
@les90 staying active is important. It doesn't have to be strenuous. I just like to go extra lol.
Yes you're doing extra 😅 but I'll try to stay active as much as i can.
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Sorry, there are too many numbers... but I'm already going to bed, I don't want to overload my brain before going to bed :)
!LUV
!HUG
@jimmy.adames, @roninrelax(1/1) sent you LUV. | tools | discord | community |
HiveWiki | 
NFT | <>< daily
I will say there were too many charts for me to go through everything.
However, over 22K steps, lots of exercise being done, strength, endurance, and power what more can an Actifitter do.
Inspirational...even if my Actifit goals are far more modest :)
Thank You @terganftp
At the end of the day, as long as we remain active modest or not it's a benefit for your health and fitness.
Happy Thursday!
!CTP