SCUNNINGHAM's Sep 2010 CalorieKing Blog

Thursday, September 30th 2010

WORKOUT

6:35 AM - 60 mins. of Weights - Arms & Shoulders (88 AVG - 122 MAX HR) 168 Kcals
Assisted Wide Grip Pull-ups: 90/12, 90/10, 90/10
Assisted Narror Grip Pull-ups: 90/12, 90/10, 90/10
Assisted Dips: 90/12, 90/10, 90/10
Push-ups: 3 sets of 15
Barbell Pull-ups: 3 sets of 8
LF Lateral Raises: 30/10, 30/10, 30/10
LF Shoulder Press: 30/15, 35/15, 40/10
DBL Side Raises: 10/10, 10/10, 10/10
DBL Curls: 15/15, 15/15, 15/15
Bench Dips: 3 sets of 15
Bar Curl: 20/15, 3...

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Wednesday, September 29th 2010

WORKOUT

5:35 AM - 60 mins. of Incline Walking - 4.0 miles (113 AVG - 122 MAX HR)305 Kcals.
Pace: 4 MPH
Incline: 3.0% to 8.0% with .5% increase every 5 mins.

6:40 AM - 45 mins. of Spinning ~ 9.0 miles (114 AVG - 127 MAX HR) 234 Kcals.

Tuesday, September 28th 2010

WORKOUT

5:25 AM - 60 mins. of Weights - Chest, Back & Abs (90 AVG - 120 MAX HR) 173 Kcals.
Bench Press: 65/15, 75/15, 85/12
Bench Knee-in & outs: 3 sets of 30
Cable Cross-over: 30/15, 40/15, 40/12
LF Abdominal: 80/15, 80/15, 80/15
Incline Flyes: 15/15, 20/15, 20/12
Dbl Side Bends: 15/15, 20/15, 20/15
Rows: 25/15, 35/15, 45/8
Dual Pulley Row: 60/15, 67.5/12, 67.5/10
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 67.5/8

6:30 AM - 65 mins. of Running - 6.67 miles (...

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Monday, September 27th 2010

WORKOUT

5:05 AM - 33 mins. of Running Intervals - 3.5 miles (134 AVG - 146 MAX HR) 231 Kcals.
Intervals: 6 MPH for 2 mins. / 7 MPH for 1 min. x 10 sets = 30 mins.
Cool-down: 6 MPH for 3 mins. = 3 mins.

5:45 AM - 50 mins. of Spinning -~ 10 mins. ( 118 AVG - 134 MAX HR) 272 Kcals.

6:40 AM - 30 mins. of Stepper - 3.25 miles ( 116 AVG - 126 MAX HR) 160 Kcals.
ML5 for 10 mins.
ML6 for 10 mins.
ML7 for 10 mins.

Sunday, September 26th 2010

WORKOUT

4:30 PM - 50 mins. of Running - 5.25 miles (138 AVG - 148 MAX HR) 369 Kcals.
Warm-up: 6 MPH for 10 mins.
Intervals: 6 MPH for 2 mins / 7 MPH for 1 mins X 13 intervals + 39 mins.
Cool-down: 6 MPH for 1 min.
Note: Natfure called & I had to cut my cool-down to just 1 minute.:$

5:45 PM - 45 mins. of Swimming Laps - 1.0 miles (102 AVG - 112 MAX HR) 181 Kcals.
300 M - Kickboard with flippers
300 M - Flipper & fins.
150 M - Thigh squeezer (?) & fins
150 ...

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