SCUNNINGHAM's Jul 2010 CalorieKing Blog
Sunday, July 11th 2010
WORKOUT11:30 AM - 60 mins of walking in the ocean ~ 3 miles (NO HR) 150 Kcals.
Saturday, July 10th 2010
WORKOUT4:40 PM - 20 mins of Stepmill - Manual L6 - ~ 2 miles (NO HRM) ~ 140 Kcals
5:00 PM - 23 mins. of Treadmill Inclines - 1.5 miles (NO HRM) ~ 168 Kcals.
Breakdown: 4 MPH pace with 5.0 - 6.5 % incline with .5% increase every 5 mins. Followed by 3 min. cool-down @ 3.5 MPH pace.
Friday, July 9th 2010
WORKOUT5:45 AM - 43 mins. of Spinning ~ 7 miles ( 125 AVG - 134 MAX HR) 256 Kcals.
6:35 AM - 37 mins. of Weights: Arms (97 AVG - 128 MAX HR) 127 Kcals
Assisted Chin-ups (Narrow grip): 90/10, 90/10, 90/10
Assisted Chin-ups (Wide Grip): 90/10, 90/10, 90/10
Assisted Dips: 90/10, 90/10, 90/10
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/12, 20/10
DBL Overhead Press: 20/15, 25/15, 30/10
Tricep Bench Dips: 3 sets of 20
7:15 AM - 53 mins. Walking Inclines on TM - 4 mile...
Thursday, July 8th 2010
WORKOUT5:45 AM - 63 mins. Walking Inclines on TM - 4 miles ( 107 AVG - 116 MAX HR) 284 Kcals.
Breakdown: 0 to 5.5 % incline with .5% increase every 5 mins for 60 mins, then
4.5 to 6.5 % incline with .5 increase every 3mins for 20 mins. Followed by 3 min. walking cool-down at 3.5 mph pace.
7:00 AM - 60 mins. of Weights -Legs (95 AVG - 126 MAX HR) 205 Kcals.
Lunges w/dbl. curls: 710/25, 710/25, 10/25
Assisted Squats: 95/15, 115/12, 135/10
Hack Squat: 95/15, 115/12, 135/...
Wednesday, July 7th 2010
WORKOUT5:45 AM - 57 mins. of Spinning ~ 9 miles ( 114 AVG - 129 MAX HR) 276 Kcals.
6:55 AM - 80 mins of Weights-Chest, Shoulder&Back ( 91 AVG - 120 MAX HR) 227 Kcals.
Bench Press: 85/12, 95/10, 105/6, 115/2 (With help from spotter on the 2nd rep)
Knee in & outs: 30, 30, 30, 30
Dbl Incline Flyes: 20/15, 25/10, 30/6
Dbl Side Bends: 20/15, 25/10, 30/6
Cable Cross-over: 30/15, 40/12, 50/6
Abdominal: 95/15, 95/15, 95/15
Dual Pulley Row: 60/15, 67.5/12, 75/8
Dbl R...