SCUNNINGHAM's Oct 2010 CalorieKing Blog
Saturday, October 16th 2010
WORKOUT10:00 AM - 50 mins of Weights - Arms (101 AVG - 141 MAX HR) 291 Kcals.
Assisted Wide-grip pull-ups: 64/6, 76/6, 76/6
Assisted Narrow-grip Pull-ups: 64/12, 64/12, 59/12
Assisted Wide-grip Dips: 64/12, 64/12, 58/12
Assisted Narrow-grip Dips: 64/12, 64/12, 58/12
Standard Push-ups: BW/15, BW/15, BW/15
Reverse-grip pull-ups: BW/6, BW/6, BW/6, BW/6, BW/6
Overhead Tricep: 20/15, 25/15, 30/120
Dbl Curls: 15/15, 20/10, 20/6
Bench Dips: BW/20, BW/20, BW/20
Hammer Curl: ...
Friday, October 15th 2010
WORKOUT5:15 AM - 75 mins. of Weights - Legs (99 AVG - 139 MAX HR) 274 Kcals
Walking lunges with hammer curls: 7.5/25, 7.5/25, 7.5/25
Squats: 75/15, 95/15, 105/15, 115/12
Hack Squats: 50/15, 70/15, 90/12
Angled Leg Press: 180/15, 230/12, 270/10
Angled Calf Raises: 180/30, 230/30, 270/30
Legs Curls: 40/15, 40/12, 40/12
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/10, 100/10, 100/10
Abductor:100/10, 100/10, 100/10
LF Glutes: 30/15, 40/12, 50/10
7:15 AM - 30 mins...
Thursday, October 14th 2010
WORKOUT8:00 AM - 100 mins. of Spinning ~ 20 miles (135 AVG - 153 MAX HR) 695 Kcals.
Another great ride. I am finding that the more well rested I am, the more I am able to bring it in my classes.
Wednesday, October 13th 2010
WORKOUT5:40 AM - 80 mins. of Weights - Chest, Shoulder, Back & Abs (97 AVG - 135 MAX HR) 282 Kcals.
Bench Press: 85/15, 95/10, 105/4, 115/2
Bench Knee-in & outs: 3 sets of 30
Cable Cross-over: 30/15, 40/12, 50/6
Str. Leg Hanging Raises: 3 sets of 10
Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 30/16
Rows: 35/15, 45/10, 55/6
LF Abdominal: 80/15, 80/15, 80/15
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 75/6
Dual Pulley Row: 60/15, 67.5/10, 75/6...
Tuesday, October 12th 2010
WORKOUT8:00 AM - 90 mins. of Spinning ~ 18 miles (136 AVG - 156 MAX HR) 642 Kcals.
Rode the bike 30 minutes before class started. Then did Tony's class. What a great class. Oh how I miss his 5:15 AM classes. But I rearranged my work schedule to be able to do his 8:30 AM classes on Tuesday & Thursday. YEY
