SCUNNINGHAM's Aug 2010 CalorieKing Blog
Thursday, August 5th 2010
WORKOUT5:45 AM - 70 mins. of Weights: Arms (96 AVG - 137 MAX HR) 292 Kcals
Assisted Chin-ups (Narrow grip): 90/10, 90/8, 90/6
Assisted Chin-ups (Wide Grip): 90/15, 75/10, 75/10
Assisted Dips: 90/15, 75/10, 60/8
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/10, 25/4
DBL Overhead Press: 20/15, 25/15, 30/10
DBL Kickbacks: 10/15, 12/10, 15/6
Barbell Curl: 30/15, 40/10, 50/4
Rope Pulldown: 40/15, 50/12, 60/8
LF Dips: 90/15, 105/12, 120/6
Bisolator: 40/15, 50/12, 60/8
...
Wednesday, August 4th 2010
WORKOUT5:45 AM - 57 mins. of Spinning ~ 10 miles ( 129 AVG - 152 MAX HR) 345 Kcals.
At the end of class, we were informed my our instructor Tony that August 30th will be his last day instructing the 5:15 AM class. I am really going to miss him. He played awesome rock music & he really knew how to push us beyond our limits. However, he will still be teaching the 8:30 AM class on Tuesday. I will need to rearrange my work schedule to make this happen.
7:05 AM - 50 mins of...
Tuesday, August 3rd 2010
WORKOUT6:30 AM - 70 mins. of Weights - Legs (102 AVG - 144 MAX HR) 282 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/12, 135/8
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, 40/12, 50/10
Leg Curl: 40/15, 50/12, 60/6
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Standing Calf Raises: 105/15, 10...
Monday, August 2nd 2010
WORKOUT5:15 AM - 92 mins. of Spinning ~ 18 miles ( 123 AVG - 144 MAX HR) 526 Kcals.
7:10 AM - 30 mins of AB Workout ( 104 AVG - 124 MAX HR) 126 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 15
Roman Chair - Alternating Straing leg & Knee In: 3 sets of 30
Hanging Straight Legs: 3 sets of 6
Bench Straight Leg & Knee In: 3 sets of 30
Stability Ball Crunch: 3 sets of 25
Planks - alternating straight arm & forearms: 3 sets of ...
Sunday, August 1st 2010
WORKOUT10:15 AM - 77 mins. of Biking - 16.2 miles ( 112 AVG - 138 MAX HR) 387 Kcals.
Nice ride in Pennypack Park. Did one entire loop before the rain started to pour down.
3:30 PM - Approx. 30 mins. Jumping on Trampoline with nieces. (NO HRM) ~ 60 Kcals.
OK, So I haven't done this kind of jumping since I was a kid. Had so much fun with the nieces. We did different tye of jumping and flips. Played dodge ball, monkey in the middle & duck, duck goose, etc..... Exhausting, b...
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