My Actifit Report Card: September 16 2025

Hoy estoy aqui con un reporte bastante temprano, ya que he tenido un día bastante productivo. Me desperté bastante temprano para irme a trabajar, preparé todo y sali caminando a agarrar transporte. El trabajo estuvo tranquilo, ni muy movido ni muy tranquilo, el día paso asi por lo que me decidí a las 11am de entrenar en el gym mi rutina de pierna y salto. Empecé calentando un poco y haciendo movilidad y cadera, rodillas y tobillos, realicé 3 ejercicios pliometricos para mi salto y me decidí por entrenar sentadilla pesada pero en un rango de movimiento un poco corto para darle fuerza a ese rango de movimiento en el salto. Levanté al final 120kg a 4 repeticiones, me costaron bastante por la fatiga del salto asi que solo hice una serie con ese peso, luego hice bulgaras pesadas y terminé con unos aguantes isometricos de sentadila. De ahi me fui a la parada y esperé el carrito para irme a mi casa. De ahi comí arroz con carne y platano, un buen almuerzo para recuperarme. He estado desde que llegué haciendo mis cosas y en una media hora iré al venoil a dar clases, espero conseguirnos en un proximo reporte !

Today I'm here with a fairly early report, as I've had a pretty productive day. I woke up quite early to go to work, got everything ready, and walked out to catch my ride. Work was quiet, neither too busy nor too slow, and the day went by like that, so at 11 a.m. I decided to train my leg and jump routine at the gym. I started by warming up a bit and doing mobility exercises for my hips, knees, and ankles. I did three plyometric exercises for my jump and decided to train with heavy squats but with a slightly shorter range of motion to strengthen that range of motion in the jump. In the end, I lifted 120kg for 4 reps. They were quite difficult due to the fatigue from jumping, so I only did one set with that weight. Then I did heavy Bulgarian squats and finished with some isometric squat holds. From there, I went to the bus stop and waited for the bus to take me home. Then I ate rice with meat and plantains, a good lunch to help me recover. I've been doing my thing since I got here, and in half an hour I'll go to the gym to teach classes. I hope to see you in my next report!

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Muchas gracias por leer, Hasta la proxima !!

Thank you very much for reading, see you !!

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Producción y Edición	Edition and Production
@josef-999	@josef-999
Camara	Camera
@josef-999	@josef-999

-_{Datos de edición}-

_{Dispositivo: Xiaomi Note 10 5g
Banner: Photoshop
Traductor: DeepL
Logos: @hiveio, @actifit
Separadores PNG: @josef-999}

-_{Edition data}-

_{Device: Xiaomi Note 10 5g
Banner: Photoshop
Translator: DeepL
Logos: @hiveio , @actifit
PNG separators : @josef-999}

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

16/09/2025

9330

Aerobics, Calisthenics, Cycling, Daily Activity, Gym, Home Improvement, Stretching, Walking, Weight Lifting

Height 175 cm		Weight 75 kg		Body Fat 20 %
Waist cm		Thighs cm		Chest cm