SCUNNINGHAM's Aug 2010 CalorieKing Blog
Tuesday, August 10th 2010
WORKOUT6:00 AM - 80 mins. of Weights - Legs (99 AVG - 139 MAX HR) 304 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/12, 135/10
Hack Squat: 70/15, 90/12, 110/10
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raises: 180/30, 230/30, 280/30
LF Glute: 30/15, 40/15, 50/15
Leg Curl: 40/15, 50/8, 50/6
Leg Extension: 45/15, 60/12, 75/10
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Standing Calf Raises: 105/15,...
Monday, August 9th 2010
WORKOUT5:10 AM - 100 mins. of Spinning ~ 18 miles ( 121 AVG - 147 MAX HR) 568 Kcals.
7:10 AM - 30 mins of AB Workout ( 97 AVG - 125 MAX HR) 109 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 10
Roman Chair - Alternating Straight leg & Knee In: 3 sets of 20
Hanging Straight Legs: 3 sets of 8
Bench Straight Leg & Knee In: 3 sets of 30
LF Abdominal: 95/15, 95/15, 95/15
Side Planks with twist arm: 3 sets of 15 each side
Side Pla...
Sunday, August 8th 2010
WORKOUT8:00 AM - 77 mins of Weights-Chest, Shoulder&Back (102 AVG - 137 MAX HR) 309 Kcals.
Bench Press: 95/10, 105/8, 115/ (with help from spotter on the 4th rep)
Knee in & outs: 3 sets of 30
Cable Cross-over: 40/15, 45/10, 50/6
Hanging Straight Leg Lifts: 3 sets of 8
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/12, 30/10
Bent Over row: 70/15, 80/15, 90/10
Rear Deltoids: 60/12, 65/10, 70/8
Lat Flexor: 90/12, 105/10, 115/4
LF Lat Raises: 30/...
88 Kcals
Saturday, August 7th 2010
WORKOUT7:10 am - 50 mins. of Stepmill - 3.88 miles ( 120 AVG - 134 MAX HR) 286 Kcals.
Intensity: Manual - Level 4 for the entire duration.
8:10 AM - 30 mins. of Stepper - 2.55 miles ( 109 AVG - 120 MAX HR) 141 Kcals.
Intensity: Manual- Level 4 for 20 mins, then Manual - Level 5 for 10 mins.
8:45 AM - 32 mins of Weights - Arms ( 78 AVG - 130 MAX HR) 62 Kcals.
Trained with Aliza from the Gym.
DBL Curls: 20/15, 25/10, 25/10
Bench Dips: 3 sets of 15
Barbell Curl: 40...
Friday, August 6th 2010
WORKOUT6:00 AM - 53 mins. of Spinning ~ 10 miles ( 131 AVG - 150 MAX HR) 334 Kcals.
Woke up late today, didn't make it to class until near 66:00 AM.
7:30 AM - 22 mins of AB Workout ( 101 AVG - 127 MAX HR) 84 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 10
Roman Chair - Alternating Straight leg & Knee In: 3 sets of 20
Hanging Straight Legs: 3 sets of 6
Bench Straight Leg & Knee In: 3 sets of 30
Bench Reach ups: 3 sets of 10...