SCUNNINGHAM's Jan 2010 CalorieKing Blog
Wednesday, January 6th 2010
WORKOUT:5:10 AM - 93 minutes of Spinning ~ 16 miles (123 AVG - 147 MAX HR) 558 Kcals.
12:35 PM - 40 mins. of Elipical (Glute 2 - Lev. 3) - 4 miles (121 AVG - 136 MAX HR) 236 Kcals.
7:45 PM - 15 mins of Incl. Walking on TM (4 -6.5%)-1 mile (114 AVG -142 MAX HR) 78 Kcals
8:05 PM - 54 mins. of Yoga (82 AVG - 103 MAX HR) 121 Kcals
9:20 PM - 4 mins. of Flexed Arm Hang- 3 sets of 25 with 1 min. rest between sets (91 AVG - 118 MAX HR) 11 Kcals....
Tuesday, January 5th 2010
5:20 AM - 89:00 mins of Weights-Chest, Back, Shoulder (95 AVG - 132 Max HR) 293 KcalsAssisted Chin-ups (wide) 12/105, 10/90, 8/75
Assisted Chin-ups (narrow) 12/105, 10/90, 8/75
Assisted Dips: 15/105, 15/90, 12/75
Push-ups: 3 sets of 15
Lat Flexor: 15/75, 10/90, 6/105
Reverse Pull-ups: 3 sets of 8
Barbell Upright Row: 15/35, 12/40, 8/45
Dorsi Flexor: 15/60, 12/75, 10/90
Cable Crossover: 15/30, 12/40, 4/50
Incline Bench Press: 15/55, 12/65, 8/75
Dbl Flyes: 15/15, 12/20, 1...
Monday, January 4th 2010
WORKOUT:5:15 AM - 82:16 minutes of Spinning ~ 18 miles (122 AVG - 144 MAX HR) 491 Kcals.
12:10 PM - 45:38 mins. of TM Running (146AVG HR - 159 MAX HR) 5 miles - 378 Kcals
RUN Breakdown: ( Average Pace 9:08 min/mile
)6.0 - 6.4 mph increased pace .1 mile every 4 mins. for a total of 20 mins.
6.5 - 7.3 mph increases pace .1 mile every 2 mins for a total of 18 mins.
Cool-down: 7.2 - 6.5 decrease .1 miles every 1 min. for the restof the workout.
WOW - I can feel me le...
Sunday, January 3rd 2010
WORKOUT:9:10 AM - 30 mins of HIIT on the Stepper. 4.41 miles (133 AVG HR - 146 MAX HR) 208 Kcals.
Consisting of: 2 mins.(Level 6) followed by 1 min (Level 11) x 5 sets
2 mins.(Level 7) followed by 1 min. (Level 12) x 2 sets
2 mins.(Level 7) followed by 1 min. (Level 13) x 1 set
2 mins.(Level 7) followed by 1 min. (Level 14) x 1 set
...
Saturday, January 2nd 2010
WORKOUT:9:45 AM - 57 mins. of Bodyworks using 8 & 10 lb weights (116 AVG - 140 MAX HR) 306 Kcals
11:00 AM - 60 mins. of Yoga (78 AVG HR - 101 MAX HR) 117 Kcals.
3:45 PM - 40:10 mins. of TM Running (147 AVG HR - 159 MAX HR) 4.1 miles - 335 Kcals
3.1 miles (5K) in 29:42 mins., 1 mile cool-down in 10:28 mins.
RUN Breakdown: (9:30 Avg. pace per mile for 5K oortion)
6.0 - 6.3 mph increased pace .1 mile every 1/2 mile for 2 miles.
6.4 - 6.8 mph increases...