SCUNNINGHAM's Dec 2009 CalorieKing Blog
Exercise Routine for 12/21/09
Monday, December 21st 2009
5:15 AM - 90 minutes of Spinning approx. 18 miles (117 HR) 810 Kcals.Exercise Routine for 12/20/09
Sunday, December 20th 2009
1:30 PM - 60 minutes of HIIT on the Stepmill. 7.94 miles (NO HRM) 830 Kcals.4 mins.(Level 5-69 SPM)(8.3 METS) followed by 2 mins (Level 10-118 SPM)(13.3 METS) x 3
4 mins.(Level 6-79 SPM)(9.3 METS) followed by 2 mins (Level 11-128 SPM)(14.3 METS) x 2
4 mins.(Level 7-89 SPM)(10.3 METS) followed by 2 mins (Level 12-138 SPM)(15.3 METS) x 2
4 mins.(Level 8-99 SPM)(11.3 METS) followed by 2 mins (Level 13-148 SPM)(16.3 METS) x 2
4 mins.(Level 9-109 SPM)(12.3 METS) followed by 2 mins (Lev...
Exercise Routine for 12/19/09
Saturday, December 19th 2009
8:20 PM - 60 minutes of Spinning at home approx. 10 miles (AVG HR 101) 540 Kcals.Today we were snowbound. I think the snow got up to 18" high. So I wrapped christmas gifts. I did plan to take a rest day but I started to feel guilty by the evening. So I hoped on the Spinning bike for an easy spin.
Exercise Routine
Friday, December 18th 2009
5:15 AM - 90 minutes of Spinning approx. 18 miles (AVG HR 117) 810 Kcals.Worked until 8 PM tonight. Did not get home to nearly 9 PM & was just to tired to work out in the evening.
Exercise Routine for 12/17/09
Thursday, December 17th 2009
6:30 AM - 73:00 mins of Weights (Chest, Back, Shoulder & Abs) Avg. HR 100 (511 Kcals)Bench Press: 15/85, 8/95, 3/105, 4/105*w/assistance
Bench Knee-in/Straight Leg for Abs: 4 sets of 30
Cable Crossover: 15/30, 12/40, 3/50, 15/30
Nautilus Ab Crunch: 25/65, 25/80, 15/95
Incline Dbl Flyes: 15/15, 15/20, 12/25
Dbl Side Bends: 15/15, 15/20, 15/25
Standing Row: 15/25, 15/35, 10/45
Narrow-grip Lat. Pull-down: 15/45, 15/60, 10/75
Seated Row: 15/60, 12/67.5, 8/75
Lat Raises: ...