SCUNNINGHAM's Dec 2009 CalorieKing Blog

Exercise Routine for 12/16/09

Wednesday, December 16th 2009

5:15 AM - 90 minutes of Spinning approx. 18 miles (AVG HR 117) 810 Kcals.

6:35 PM - 60 minutes of Intervals on the Stepmill. 7.06 miles (AVG HR 137) 713 Kcals.
4 mins. (Level 5) (114 - 128 BPM) followed by 2 mins (Level 10) (127 - 136 BPM) x 5
4 mins. (Level 6) (127 - 136 BPM) followed by 2 mins (Level 11) (127 - 156 BPM) x 5

This was really an awesome workout. The sweat was pouring off me. I was able to really get my heart rate up to an ave...

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Exercise Routine for 12/15/09

Tuesday, December 15th 2009

5:10 AM - 62:00 minutes of Weight Training (Leg Workout) Avg. HR 109/bpm (403 Kcals)

Squats-(Bar plus):15/50, 15/70, 15/90
Walking Lunges with overhead press: 4 sets of 25 with 7.5 lb dumbbells
Hack Squat: 15/50, 15/70, 15/90
Angled Leg Press: 15/180, 15/230, 15/280
Angled Calf Raises: 25/180, 25/230, 25/280
Leg Curl: 15/50, 12/55, 10/60
Leg Extention: 15/45, 15/60, 10/75
Standing Calf Raises: 15/105, 15/105, 15/105


6:20 AM - 30:00 mins. Treadmill Walking @ 4.0 mph pa...

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Exercise Routine for 12/14/09

Monday, December 14th 2009

5:45 AM - 60 minutes of Spinning approx. 12 miles (AVG HR 117) 540 Kcals.

I woke up late again today. :bang: This is the third time in the last week. I know I probably need to rest, but I don't know how to get myself to do just that.

5:25 PM - 30 minutes on X-Ski Machine. (Level 5) Approx 2 miles. (NO HRM) 376 Kcals.

6:00 PM - 30 minutes TM Inclines (0 to 5.5%). 2 miles of Walking. (NO HRM) 300 Kcals.

Went to the new gym this evening after work. They have this 60 day challenge, ...

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Exercise Routine for 12/13/09

Sunday, December 13th 2009

8:30 AM - 65:00 minutes of Spinning (NO HRM) (585 Kcals)

9:40 AM - 55:00 mins of Weights (Upperbody & Arms) (NO HRM) (385 Kcals)

Assisted Chin-ups : 12/76, 12/76, 10/70
Assisted Dips: 15/76, 15/70, 15/64
Assisted Chin-ups (wide grip) 12/76, 12/76, 10/70
Assisted Dips (wide grip) 15/76, 15/70, 15/64
Pushups: 3 sets of 15

Dbl Bicep Curls: 15/15, 12/20, 12/20
DBL Hammer Curls: 15/15, 12/20, 12/20
LF Machine Curls: 20/20, 12/30, 6/40

Dbl Overhead Press: 20/15, 15...

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Exercise Routine for 12/12/09

Saturday, December 12th 2009

9:45 AM - 60 minutes of Bodyworks Class. (used 7.5 & 10 lbs weights) (NO HRM) 420 Kcal.

10:55 AM - 32:13 mins of TM 5K Training (10:23 pace) 3.1 miles (NO HRM) 368 Kcals
5:00 mins of TM walking cool-down for .4 miles (NO HRM) 49 Kcals.

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