SCUNNINGHAM's Dec 2009 CalorieKing Blog
Saturday, December 26th 2009
11:30 AM - 30 minutes of HIIT on the Stepmill. 4.48 miles (138 AVG HR - 163 MAX HR) 230 Kcals.2 mins.(Level 6-79 SPM)(9.3 METS) followed by 1 min (Level 11-128 SPM)(14.3 METS) x 2
2 mins.(Level 7-89 SPM)(10.3 METS) followed by 1 min (Level 12-138 SPM)(15.3 METS) x 2
2 mins.(Level 8-99 SPM)(11.3 METS) followed by 1 min (Level 13-148 SPM)(16.3 METS) x 2
2 mins.(Level 9-109 SPM)(12.3 METS) followed by 1 min (Level 14-158 SPM)(17.3 METS) x 2
2 mins.(Level 10-109 SPM)(12.3 METS) followe...
Friday, December 25th 2009
1:40 PM - 73:06 mins of TM Running(0% Incline) (149 AVG HR - 163 MAX HR) 7 miles (630 Kcals)RUN: 6 miles in 59:57 minutes - Just under 10min/mile pace (530 Kcals)
Started at 5.6 mph pace and increased pace .1 mile every 1/2 mile up to & including 6.3 mph
then decreased to 6.2 & 6.1 for 1 mile each.
WALK: 1 mile cool-down in 13:09 mins. (100 Kcals) 4.6 mph for 1/2 mile then 4.5 mph for 1/2 mile.
Needed to try out my new HRM. This unit shows the calorie burn for indoor...
Thursday, December 24th 2009
5:40 AM - 72:00 minutes of Weight Training (Leg Workout) Avg. HR 96/bpm (504 Kcals)Squats-(Bar plus):15/50, 15/70, 12/90
Walking Lunges with overhead press: 4 sets of 25 with 7.5 lb dumbbells
Hack Squat: 15/50, 15/70, 12/90
Angled Leg Press: 15/140, 15/190, 15/240
Angled Calf Raises: 25/140, 25/190, 25/240
Leg Curl: 15/50, 12/60, 6/70
Leg Extension: 15/45, 15/60, 12/75
Standing Calf Raises: 15/75, 15/75, 15/75
Adductor: 15/100, 15/110, 15/120
Abductor: 15/100, 15/110, 15...
Exercise Routine for 12/23/09
Wednesday, December 23rd 2009
5:15 AM - 95 minutes of Spinning approx. 18 miles (125 HR) 855 Kcals.1:15 PM - 40 minutes of Arc Trainer (Hill Interval - Level 8) 1.61 miles (122 HR) 513 Kcals.
Exercise Routine for 12/22/09 & New Body Fat Percent
Tuesday, December 22nd 2009
5:15 AM - 63:00 mins of Weights (Upperbody & Arms) (103 AVG HR) (441 Kcals)Assisted Chin-ups :15/105, 12/90, 8/75
Assisted Dips: 15/90, 12/75, 8/60
Assisted Chin-ups (wide grip) 15/105, 12/90, 8/75
Assisted Dips (wide grip) 15/90, 12/75, 6/60
Push-ups: 3 sets of 15
Dbl Bicep Curls: 15/15, 12/20, 4/25
DBL Hammer Curls: 15/15, 10/20,
Bicolator: 15/40, 10/50, 6/50
Dbl Overhead Press: 20/15, 15/20, 12/25
Bench Dips: 3 sets of 15
Overhead Tricep Machine: 15/40, 10...