SCUNNINGHAM's Jun 2010 CalorieKing Blog
Sunday, June 20th 2010
WORKOUT7:15 AM - 30 mins. of Stepper - 3.68 miles ( 123 AVG - 133 MAX HR) 179 Kcals.
Breakdown: Manual Level 6 , 7 , & 8 for 10 mins. on each level. (177 floors)
8:00 AM - 40 mins. of Swimming Lessons (HR ???) ~ 80 Kcals.
8:40 AM - 20 mins of Swimming Laps - 1 mile ( HR ???) 92 Kcals)
1600M: 4-lap super-set consisting of right & left sidekicks & prone & supine freestyle x 16 sets.
Saturday, June 19th 2010
WORKOUT6:50 PM - 75 mins. of Biking - 14 miles ( 111 AVH 125 MAX HR) 349 Kcals.
Nice easy ride in neighborhood. (11.2 mph pace)
Friday, June 18th 2010
WORLOUT5:45 AM - 70 mins. of Weights: Arms (94 AVG - 125 MAX HR) 231 Kcals
Assisted chin-ups (Narrow grip): 75/8, 75/6, 75/6
Assisted Chin-ups (Wide Grip): 90/8, 90/8, 90/8
Assisted Dips: 75/10, 75/10, 75/10
Push-ups: 3 sets of 15
Angled Chin-ups: 3 sets of 8
Dbl Curls: 15/15, 20/12, 25/4
Dbl Side Bends: 15/15, 20/15, 25/10
Barbell Curls: 30/15, 40/10, 40/8
Concentration Curls: 15/10, 15/10, 15/10
Tricep Bench Dips: 3 sets of 20
Overhead Tricep: 40/15, 50/15, 60/...
Thursday, June 17th 2010
WORKOUT5:30 AM - 70 mins. of Weights -Legs (99 AVG - 127 MAX HR) 263 Kcals.
Lunges w/dbl. curls: 7.5/25, 7.5/25, 10/25
Bench Step-ups: 7.5/15, 7.5/15, 10/15
Assisted Squats: 90/15, 110/15, 130/10
Hack Squat: 60/15, 80/15, 100/12
Angled Leg Press: 180/15, 270/10, 320/8
Angled Calf Raises: 180/20, 270/20, 320/20
Leg Curl: 40/15, 50/15, 60/8
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Roatary Calf Raises: 150/20,...
Wednesday, June 16th 2010
WORKOUT5:45 AM - 30 mins. Stepmill (Manual L 6) 3.1 miles (137 AVG - 144 Max HR) 217 Kcals.
6:25 AM - 30 mins. of Stepper - 3.68 miles (124 AVG - 136 MAX HR) 183 Kcals.
Breakdown: Manual L6, L7 & L8 for 10 mins each level.
7:00 AM - 45 mins. of Running - 4.58 miles (129 AVG - 144 MAX HR) 297 Kcals.
Run: 3.4 miles in 30 mins (8:49 pace) Steady 6.8 mph for the entire run.
Walk: 1.18 miles. Started at 5.0 to 4.6 mph with decrease .1 mile every 2 mins for 10 mins., then ...