Community post
Shoulder Saturday and My Actifit Report Card: July 30 2023
I had a great week training all the muscles. I focused on Biceps, triceps, chest, legs, back, shoulders, abs, and obliques. I designated each day for specific muscle. I did Arms (biceps, tricep, and forearms) on Monday. I did chest on Tuesday, legs on Wednesday, and back on Friday. I was supposed to do shoulders on Thursday, but the gym was down for maintenance. Thus, I decided to do shoulders on Saturday. The activity described in today's report hence consist of shoulder work out.
Shoulder work out burn data
While the total number of steps for Saturday are there on my @actifit report card, it doesn't have the data for calories burnt during the workout using my heart activity. I extracted this data from my Mi band which continuously monitors my work out. So here is a graph of my heart activity during the workout:
And I spent most of the time in intensive and aerobic zone:
This overall 1 hr work out seasion hence lead burning of 530 Kcal based on the heart activity data :
Shoulder workout session
I followed all the exercises recommended by the cult fit app and also added few of my own.
Exercises followed from app:
Notes:
Dumbbell front weight used - 7.5 Kg per hand
Side lateral weight used - 4 Kgs per hand
Barbell shrug weight used - 30 Kgs
Barbell Shrug was done on Smith's machine
Additional shoulder exercises
Seated dumbbell press for shoulder - 10 Kg per hand x 15 reps x 3 sets
Dumbbell hammer front raises for shoulders
4 Kg x 10 reps x 3 set
Each set of this was done immediately after each set of side lateral raises without putting down the weights.
Extras:
Jumping jacks - 25 reps x 3 sets
Assisted Pull-ups (Reverse grip aka chin ups) - 25 Kgs x 8 reps x 3 sets
Spider curls (knee supported) for biceps - 10 Kg x 8 reps x 3 sets per hand
Unilateral overhead tricep extension 7.5 Kg x 10 reps x 2 sets
Reverse grip lat pulldown for back 30 Kg x 10 rep x 3 sets
Decline crunches - 10 reps x 3 sets
Hanging torso twists for obliques
10 twists
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height170 cm |  | Weight71.5 kg |  | Body Fat% |  |
Waistcm |  | Thighscm |  | Chestcm |  |
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