My Actifit Report Card: February 20 2025 - Rambler Gym Indoor Track

Due to the cold, decided to check out the Rambler gym indoor track. Here is a panoramic photo.

This time I tried something different by using the Running Coach option on my Galaxy Watch. Let's just say it didn't go quite as planned.

It first started me out with a warmup and I was supposed to briskly walk, an instruction I did not heed. Instead, I was jogging a bit unaware of the pain that was to follow.

Now, it would seem the pace in the screenshot above reflects what it was pushing me for yesterday likely due to it lowering the expectations after my failure. I recall it pushing me for 14ish minute per mile pace the first leg and believe the next was 11ish eventually prior to my ending that session. It also gives you tips about increasing your stride and landing on the ball of your feet.

Due to my back issues, I tend to plant my heels carefully so my body isn't quite accustomed to this change. Using my back brace, I seem to do fine but boy do my calves FEEL IT!

This is me already becoming drenched with sweat for the exertion. _{Oh btw new haircut!}

After that ordeal, it was time to integrate a drill recommended by the app to improve my regularity and no I am not talking about the fiber in your diet kind. I am referring to Metronome running.

Match your paces to a metronome to keep the timing steady. Choose a leisurely pace to begin your training

Rather than the reps recommended. I instead opted for going a mile straight. I started at 170 bpm and ended at 160 bpm. As you can see from the following image, it was successful in improving my regularity. Sweet!

I was considering trying the backwards running drills but didn't think the other patrons would have appreciated. If I am going to be "The Backwards Man", I probably will do so in a more secluded track without the risk of collision.

Obligatory clip from Freddy Got Fingered with Tom Green below.

As I was already in the gym, the last part of my workout was hitting the weights, in this case, the iso lateral incline benchpress. It's been a while but seems I have maintained my strength from my youth, in theory.

Sure thing! Here's your iso lateral incline bench press results in a markdown table:

(Test to see if Actifit Android app butchers table markdown as it appears broken in app.)

I was curious if CoPilot had a method of determining my notional max weight for this machine. It provided the following information along with a handy formula:

Let's tackle this one step at a time!

Calculating Your Theoretical One-Rep Max (1RM)

To estimate your one-rep max based on your ability to lift 180 lbs for 4 reps, you can use a common formula: the Epley formula. It goes like this:

So, your theoretical one-rep max would be approximately 204 lbs.

Comparing Incline and Regular Bench Press Max

Typically, an incline bench press max is around 70-80% of your regular flat bench press max. This varies between individuals depending on muscle strengths and training focus.

For example:

• If your incline bench press max is 204 lbs, your flat bench press max could be estimated around 255-291 lbs (considering 80-70% respectively).

Keep in Mind

These estimates are just guidelines and can vary based on many factors including technique, experience, and overall fitness level. It's always best to test your actual maxes under safe conditions with proper supervision.

That's pretty slick. For the record, the most I have ever been able to flat bench in my 20s was 230lbs. So, in theory, I am actually stronger than I was. While my younger self has me beat in cardio, I seem to be the winner in raw strength. 💪

Obviously, we need to put it to the test so I am going to start out modest and see if I can hit 235lbs and then go from there. More to come...

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

20/02/2025

17672

Jogging, Running, Walking, Weight Lifting