SCUNNINGHAM's Aug 2010 CalorieKing Blog
Friday, August 20th 2010
WORKOUT5:50 AM - 56 mins. of Spinning ~ 11 miles ( 129 AVG - 143 MAX HR) 355 Kcals.
7:40 AM - 30 mins. of StepMill ~ 2.37 miles ( 123 AVG - 136 MAX HR) 178 Kcals.
Breakdown: 28 mins @ Manual Level 4, 1 min @ Manual Level 5 & 1 min @ Manual Level 6.
Thursday, August 19th 2010
WORKOUT5:20 AM - 78 mins. of Weights - Legs (102 AVG - 144 MAX HR) 306 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/15, 135/12, 155/4
Hack Squat: 95/15, 115/12, 135/10
Angled Leg Press: 230/15, 270/12, 320/10
Angled Calf Raises: 230/15, 270/12, 320/10
LF Glute: 30/15, 40/15, 50/15
Leg Curl: 40/15, 50/12, 60/4
Leg Extension: 45/15, 60/12, 75/10
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
7:35 AM - 30 min...
Wednesday, August 18th 2010
WORKOUT5:20 AM - 83 mins. of Spinning ~ 14 miles ( 119 AVG - 127 MAX HR) 440 Kcals.
7:05 am - 60 mins - 4.66 miles ( 119 AVG - 127 MAX HR) 338 Kcals.
Breakdown: Manual Level 4 for the entire 60 minutes.
Tuesday, August 17th 2010
WORKOUT6:00 AM - 70 mins. of Weights: Arms (90 AVG - 1340MAX HR) 290 Kcals
Assisted Chin-ups (Narrow grip): 90/12, 75/6, 60/4
Assisted Chin-ups (Wide Grip): 90/15, 75/10, 60/4
Assisted Dips: 90/15, 75/12, 60/4
Push-ups: 3 sets of 15
Angles Pullups: 3 sets of 8 (bodyweight)
Dbl Curls: 15/15, 20/12, 25/5
Bench Dips: 3 sets of 20 (bodyweight)
Hammer Curl: 12/15, 15/12, 20/10
DBL Overhead Press: 25/15, 30/12, 35/6
LF Overhead Tricep: 40/15, 50/12, 60/6
LF Arm Curl: 30...
Monday, August 16th 2010
WORKOUT5:20 AM - 100 mins. of Spinning ~ 14 miles ( 115 AVG - 136 MAX HR) 443 Kcals.
7:10 AM - 11 mins. of ABS ( 105 AVG - 123 MAX HR) 46 Kcals.
Roman Chair alternating straight let & knee up: 3 sets of 30
Hanging Straight Leg: 3 sets of 6
LF Abdominal Machine: 85/15, 85/15, 85/15
7:30 AM - 30 mins. of Swimming Laps ~ .66 mile ( 99 AVG - 111 MAX HR) 113 Kcals
12 laps; freestyle with fin & flippers
6 laps with kickboard
12 laps of side kick drills: 3 left- 3...