Calories burned from lifting....

i just found this info
The amount of calories you burn weight lifting depends on your weight, the intensity of your weight training, and the duration (and your age, to some extent, but this is less important.)

A 180 lb male performing 60 minutes of weight training with vigorous effort (meaning little or no rest periods between sets) and at an intensity that causes your heart rate to remain somewhat elevated during exercise would burn approximately 400-475 calories weight lifting.

If you tend to take long rests between sets and your intensity is lower, the same person can expect to burn around 250 calories weight lifting for one hour

There are so many variables and physiological anomalies involved in strength training that it is extremely difficult to come up with an accurate or meaningful number.

If you are doing actual sustained circuit training (i.e. relatively low intensity--12-15RM--continuous movement, little or no rest) you MIGHT be able to use an HRM number--just subtract about 30% from the total.

Otherwise, the estimates are going to be pretty vague. Basically, you are going to have to use a process of trial and error--seeing the results of your workouts and adjusting your food intake accordingly.

That's just the way the body works. Perspiration is not a reliable indicator of exertion, and, during strength training and even many HIT or HIIT types a workouts, HRMs aren't all that reliable either. The effects of strength training, circuit training, etc are more varied and wide-ranging than for cardio--so it is difficult to come up with estimates or calculators that are applicable to everyone.

That's obviously not in any way a negative comment on those types of exercise routines. There is solid research that says they can be very effective. They just do not lend themselves to the type of neat and tidy calorie total accounting that steady-state cardio exercises do.

Keep in mind that, for strength training, the actual number of calories burned during the workout is not that much--and not that important. The real benefits occur during the recovery period.

Can't forget reverse flyes! Rows are good too. Building up the anterior delts and not the rear delts can result in increased shoulder instability and poor posture.