Workouts and My Actifit Report Card: July 20 2023
Last week activity
Last week has been pretty good in comparison to the week before that. I burned approx 2114 calories as compared to 1986 calories I burned the week before that. And this this just based on work out at gym. I focused on all the muscles during weight training and also did boxing work out.
Google Fit report
However, if I look at my steps on google fit, there seems to substantial increase of approx 3000 steps in last week. Nevertheless, what is interesting is that despite the increase my total calories burned did not change much over the week. I wonder how google fit calculates this. Should I not be burning more if I was more active?
Workouts
So today I will describe the workouts I did my arms, chest, and leg workout. I do this so I can keep a track of my sets esp of extra exercises I do, in addition to those suggested by the cult fit app.
Arms (Monday)
Extras:
Bench dips 5 reps, 8 reps, 8 reps
Video for reference
Cable curls - 10kgx8reps, 7.5x10rep, 7.5x10
Chest (Tuesday)
Extras:
Assisted pull ups (underhand close grip) 10 reps (30 Kg), 8 reps (30 Kg), 5 reps (30 Kg)
Incline barbell bench press on Smith machine
10 kg x 10 reps, 10 kg x 9 reps, 10 kg x8 reps
Decline barbell bench press
5 kgx10 reps, 5 kgs x 10 reps, 5kgx10reps
Seated dumbbell spider curls (Knee supported)
3 sets x 10 reps x 10 Kgs
Legs
Extras:
Since, I am not very good with lunges (lateral and courtesy) I replaced them with walking lunges for better balance.
Barbell walking lunges
5 kgs on the back
Sets: 10 reps per leg, 6 reps per leg, 6 reps per leg
Video for reference
Dumbbell walking lunges
Sets: 10 Kgs dumbbell in each hand and 5 reps per leg
7.5 Kgs dumbbell each hand and 8 reps per leg
7.5 Kgs dumbbell each hand and 8 reps per leg
Video for reference
Hack squats
20 Kgs x 10reps x 3sets
Angled leg press
Sets:
20 Kgs x 12 reps
25 Kgs x 15 reps
25 Kgs x 12 reps
Assisted pull ups (Overhand wide grip) - 9 reps (30 Kgs), 6 reps 30 Kgs, 8 repsx35 Kgs
Preacher curls for biceps - 5 Kg x 10reps x 3 sets
Unilateral overhead extension for triceps
7.5 Kgs x 10 reps x 3 sets
Video for reference
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Heightcm |  | Weight71.5 kg |  | Body Fat% |  |
Waistcm |  | Thighscm |  | Chestcm |  |
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