Strength Drop Set Sunday Funday - My Actifit Report Card: November 14 2021

avatar
(Edited)

Sunday, November 14, 2021

Template: Strength “Drop Sets” - 60 minutes

Although, there was a signature workout yesterday: “The Chipper”

The Orangetheory Fitness schedulers decided to throw in another signature session today: “Drop Set” 💪🏽🔥

Floor Block 1 - 7.5 minutes

• ⁠300m row (once only) - first 150m @ 24 strokes / minute, second 150m all out row
• ⁠4 / 12 x seated shoulder press (drop set)
• ⁠12 x TRX rollout

Floor Block 2 - 6.5 minutes

• ⁠200m row (once only) - first 100m @ 24 strokes / minute, second 100m all out row
• ⁠4 / 12 x seated overhead tricep extension (drop set)
• ⁠12 x decline mountain climber

Floor Block 3 - 5.5 minutes

• ⁠4 / 12 x seated low row
• ⁠12 total x plank shoulder tap

Tread Block 1

• ⁠2 min push
• ⁠1 min base
• ⁠1 min base @ 2-4%
• ⁠90 push
• ⁠1 min base
• ⁠30 sec push @ 6%
• ⁠30 sec all out

Tread Block 2

• ⁠90 sec push
• ⁠1 min base
• ⁠1 min base @ 3-5%
• ⁠1 min push
• ⁠1 min base
• ⁠30 sec push @ 6%
• ⁠30 sec all out

Tread Block 3

• ⁠1 min push
• ⁠1 min base
• ⁠1 min base @ 4-6%
• ⁠30 sec push
• ⁠1 min base
• ⁠30 sec push @ 6%
• ⁠30 sec all out

A definitive splat burner and it’s usually tough to earn 12 splats plus on a strength template, but the cardio blocks on the rowers and treads including the heavy sets in the drop set blocks helped leap and bounds.

Love the perfect pyramid from my OTF Heart Rate Monitor results:

Back at it tomorrow, where Never Miss A Monday is scheduled:


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


14/11/2021
5352
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in

actifit sportstalk mancave archon bro broadhive cent ctpcontent neoxian hive-193552
0
0
0.000
11 comments
avatar

Nice job with the workout andyour 5352 @actifit steps @jimmy-adames! Take care and have a lovely week!

0
0
0.000
Reply
avatar

Congratulations @jimmy.adames! You have completed the following achievement on the Hive blockchain and have been rewarded with new badge(s):

You have been a buzzy bee and published a post every day of the week.

You can view your badges on your board and compare yourself to others in the Ranking
If you no longer want to receive notifications, reply to this comment with the word STOP

0
0
0.000
Reply
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 57.875 AFIT tokens for your effort in reaching 5352 activity, as well as your user rank and report quality!
You also received a 0.95% upvote via @actifit account.


Actifit rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

Actifit is a Hive Witness. If you believe in our project, consider voting for us

rulersig2.jpg
Chat with us on discord | Visit our website
Download on playstore | Download on app store
FAQs | Text Tutorial | Video Tutorial

0
0
0.000
Reply