SCUNNINGHAM's Jun 2010 CalorieKing Blog
Tuesday, June 15th 2010
WORKOUT6:15 AM - 73 mins. of Weights - Chest, Shoulder & Back (92 - 120 MAX HR) 222 Kcals
Bench Press: 95/15, 95/6, 95/6
Knee in & outs: 30, 30, 30
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 110/8, 110/6
Dbl Incline Flyes: 20/15, 20/15, 25/12
Dbl Side Bends: 20/15, 20/15, 25/12
Dual Pulley Row: 67.5/12, 75/6, 75/6
Rear Deltoid: 60/10, 60/10, 60/10
Dual pulley Pull-down: 67.5/12, 75/8, 82.5/6
LF Lat Raises: 30/15, 35/8, 35/8
Shoulder Press: 35/15...
Monday, June 14th 2010
WORKOUT5:15 AM - 78 mins. of Spinning ~ 13 miles ( 116 AVG - 130 MAX HR) 415 Kcals.
6:50 AM - 45 mins. of Running - 4.77 miles (137 AVG - 164 MAX HR) 329 Kcals.
Run: 3.65 miles in 30 mins (8:12 pace) Started at 6.8 mph for 8 mins, then 6.9 - 7.6 mph @ .1 mph increase every 2 mins., then 7.7 to 8.2 mph @ .1 increase every 1 min.
Walk: 1.12 miles @ 4.5 mph for 15 mins.
Wow, I could really feel the humidity & I was in the air-conditioned gym on the treadmill. The last ...
Sunday, June 13th 2010
WORKOUT7: AM - mins. of Running - 4. miles (131 AVG - 171 MAX HR) 338 Kcals.
Run: 3.64 miles in 30 mins (8:15 pace) Started at 6.7 mph for 6 mins, then 6.8 - 7.6 mph @ .1 mph increase every 2 mins., then 7.7 to 8.2 mph @ .1 increase every 1 min.
Walk: 1.04 miles @ 4.5 mph for 14 mins.
8:00 AM - 40 mins of Swimming Lessons (91 AVG - 115 MAX HR) 103 Kcals
8:40 AM - 50 mins of Swimming Laps - 1.17 miles (101 AVG - 122 MAX HR) 187 Kcals.
1/2 mile (32 laps) w/ kick-boar...
Saturday, June 12th 2010
WORKOUT7:10 AM AM - 35 mins. of Running - 4.0 miles (142 AVG - 163 MAX HR) 278 Kcals.
Run: 3.62 miles in 30 mins (8:20 pace) Started at 6.6 mph for 4 mins, then 6.7 - 7.7 mph @ .1 mph increase every 2 mins., then 7.8 to 8.1 mph @ .1 increase every 1 min. Walk: .38 miles @ 4.5 mph for 5 mins.
8:05 AM - Swimming Laps - 1 mile (104 AVG - 118 MAX HR0 205 Kcals.
1/2 mile (32 laps) w/ kick-board
1/2 mile (32 laps) Side-kicks w/ flippers & fins.
2 laps walking cool-down.
...
Friday, June 11th 2010
WORKOUT5:15 AM - 86 mins. of Spinning ~ 14 miles (114 AVG - 136 MAX HR) 423 Kcals.
6:50 AM - 35 mins. of Running - 4.0 miles (141 AVG - 161 MAX HR) 270 Kcals.
Run: 3.6 miles in 30 mins (8:20 pace) Started at 6.6 mph for 4 mins, then 6.7 - 7.9 mph .1 mph increase every 2 mins. Walk:.4 miles @ 4.5 mph for 5 mins
7:25 P{M - 42 mins. of Weights: Arms (NO HRM) ~ 147 Kcals.
Pull-ups: 3 unassisted
Angled Chin-ups: 3 sets of 8
Assisted chin-ups (Narrow grip): 60/6, 60/6,...