My Actifit Report Card: April 12 2019

Home from my trip. The X3 equipment was great to use while away. It was easy to carry with me and use in the room. The brevity of the individual workouts is ideal for a full schedule. I love bicycling but the last thing that can be said of it is that it is brief. The X3 is easy to use in any sort of weather and I only need a small amount of space for a full body workout.
I saw a recent video from Dr. John Jaquish where he explained the reasoning behind the length of the bar. He also explained reps so now I know I am looking to do 15. I believe at week 25 I will do a 12 week series where I attempt to use the appropriate band for each exercise to reach fatigue at or around 15 repetitions.

X3
Week 21 workout 1c
Advanced Holds (goal 10-15)
-Chest Press 8x300 (blk) hold 40 seconds then 5 second holds diminishing range of motion to fatigue
-Overhead Press 7x80 (lt gry) hold 40 seconds then 5 second holds diminishing range of motion to fatigue
-Squats 15x80 (lt gry) hold 40 seconds then 5 second holds to fatigue
-Split Squats 0l,0rx80 (lt gry) hold 25 seconds then 5 second holds to fatigue
-Tricep push down 7x240 (dr gry) hold 40 seconds then 5 second holds diminishing range of motion to fatigue
-Crossovers (lt gry) 8x160 hold 40 then 5 second holds to fatigue

My "Daily Visit with God" Journal/Devotional tool is online on Amazon.
Check it out at, https://www.amazon.com/dp/1723870420?ref_=pe_870760_150889320
This is a journaling book I created and published to help people who want to keep a record of their walk with God.

Hey! I created a new team on an app called Charity Miles. They have sponsors who pay 10 cents per mile for cycling and 25 cents per mile for walking or running to the charity you select. I selected the Wounded Warrior Project. My team is @Christians_Care. We now have 21 members on our team and have donated over 6000 miles. I invite you to join me.

I give my YouTube vlogs the main title of "Fitness Over 60." It is my goal to build a community of like-minded riders whose purpose is to get and stay active and fit into their senior years. At 60, I see myself as just entering those years. I am not as fit as I would like to be, but neither am I trying to become a superstar athlete. I am becoming more fit all the time with:
-Regular cycling,
-Elliptical exercises
-Frequent resistance training (#x3bar) and
-Ketogenic/Intermittent Fast eating
are the main elements of my fitness plan.

I’m getting cash back rebates from my online orders from BSP - Rewards Online Shopping Mall. I shop everything from Walmart to my local Tractor Supply Store. I have received more than $1325 back in my bank from online purchases I would have made these purchases anyway.
Check it out at http://www.bsp-rewards.com/M04VB.

Check out our church website at, http://www.puyallupbaptistchurch.com

Listen to sermons I have preached at https://www.youtube.com/user/marvinmckenzie01

Check out the books I have written at my author spotlight on Lulu.com:
http://www.lulu.com/spotlight/marvinmckenzie

My author Page for Kindle/Amazon
http://www.amazon.com/author/marvinmckenzie

Notice: I do not endorse or agree with everything I hear on the podcasts I make reference to.

Weight Lifting