SCUNNINGHAM's Jul 2010 CalorieKing Blog
Friday, July 16th 2010
WORKOUT5:25 AM - 81 mins. of Spinning ~ 13 miles ( 129 AVG - 149 MAX HR) 527 Kcals.
Really Great Workout. Heart-rate up, intensity on & lots and lots of sweat!!!!
7:00 Am - 65 mins. Incline Walk ~ 4.25 miles ( 120 AVG - 139 MAX HR) 375 Kcals
Breakdown: 4.0 mph pace @ 4.0 - 8.5 % incline with .5% incline increase every 5 mins.,
then 9.0 - 11.0 % incline with .5 % incline increase every 2 mins.
Cool-down: 3.5 mph for 5 mins.
Thursday, July 15th 2010
WORKOUT5:45 AM ~ 30 mins. of Weights - Legs (NO HR) ~ 90 Kcals.
Squats: 65/10, 95/10, 95/10
Angled Leg Press: 180/10, 180/10 180/10
Angles Calf Raises: 180/10, 180/10, 180/10
Leg Curl: 30/15, 40/10, 40/10
Leg Extension: 45/10, 60/10, 75/10
Quick & easy leg workout, I convinced one of my spinning partners to try weight training for the legs. He currently only weight trains the upper body. I don't know why most guys shy away for leg training. I think it makes you str...
Wednesday, July 14th 2010
WORKOUT5:45 Am - 82 mins. of Spinning ~ 12 miles (NO HR) ~ 410 Kcals.
7:20 AM - 31 mins of Running - 3.37 miles ( NO HR) ~250 Kcals.
3 MILES in 26:05 mins. - Breakdown: 6.8 - 7.1 mph with .1 MPH increase every 5 mins, then 7.0 MPH pace for 6 mins. Followed by 5 mins walking cool-down (.37 mile) at 4.5 - 4.1 MPH with .1 MPH decrease every 1 min.
8:00 AM - 26 mins. of Swimming Laps ~ .66 mile ( 116 - 124 HR) 157 Kcals.
Wow, this swimming workout felt really great, I felt mu...
Tuesday, July 13th 2010
WORKOUT5:15 AM - 30 mins. of Walking Hills - 2 miles ( 95 AVG - 123 MAX HR) 125 Kcals.
6:55 AM - 80 mins of Weights-Chest, Shoulder&Back ( 91 AVG - 120 MAX HR) 209 Kcals.
Bench Press: 95/10, 105/6, 115/3 (With help from spotter on the 3rd rep)
Knee in & outs: 30, 30, 30, 30
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 95/15, 95/15
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 3012
Dual Pulley Row: 60/15, 67.5/12, 75/10
Rear De...
Monday, July 12th 2010
WORKOUT7:30 AM - 25 mins. Walking ~ 1.5 miles (82 AVG - 89 MAX HR)) 60 Kcals
8:00 AM - 70 mins of Boot-camp on the Beach (128 AVG - 156 MAX HR) 397 Kcals.
9:15 AM - 30 mins of walking in the ocean ~ 1.5 miles (87 AVG - 96 MAX HR) 105 Kcals.