SCUNNINGHAM's Oct 2010 CalorieKing Blog
Wednesday, October 6th 2010
WORKOUT6:30 AM - 75 mins. of Weights - Legs & Butt (103 AVG - 137 MAX HR) 305 Kcals.
Squats: 95/20, 105/20, 135/15, 155/6
Walking lunges with hammer curls: 8/25, 10/25, 10/25
Hack Squats: 50/15, 70/15, 90/12
Legs Curls: 40/15, 50/12, 60/6
Leg Extention: 45/15, 60/12, 75/10
Angled Leg Press: 180/15, 230/15, 280/10
Angled Calf Raises: 180/25, 230/25, 280/25
Adductor: 100/15, 110/12, 120/10
Abductor:100/15, 110/12, 120/10
LF Glutes: 30/15, 40/15, 50/15
QOUTE ...
Tuesday, October 5th 2010
WORKOUT6:15 AM - 68 mins. of Weights - Chest, Back & Abs (93 AVG - 130 MAX HR) 216 Kcals.
Bench Press: 75/15, 85/12, 95/10, 105/4
Bench Knee-in & outs: 4 sets of 30
Cable Cross-over: 30/15, 40/12, 45/10
Str. Leg Hanging Raises: 3 sets of 10
Incline Flyes: 20/15, 25/12, 30/10
Dbl Side Bends: 20/15, 25/15, 30/10
Rows: 35/15, 45/12, 55/6
LF Abdominal: 80/15, 85/15, 85/15
Rear Deltoid: 60/15, 65/10, 70/8
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 75/6
7:25 AM...
Monday, October 4th 2010
WORKOUT5:15 AM - 82 mins. of Spinning ~ 16.2 miles (122 AVG - 144 MAX HR) 474 Kcals.
6:45 AM - 32 mins. of Running Intervals -3.5 miles (141 AVG- 156 MAX HR)244 Kcals.
Run 6.0 MPH for 2 mins. / Run 7.5 MPH for 1 min. X 10 sets, cool-down run at 6.0 MPH for 2 mins.
QOUTE OF THE DAY
Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are.
- Bernice Johnson Reagon
Sunday, October 3rd 2010
WORKOUT6:00 PM - 60 mins. of Stepper - 6.5 miles (114 AVG - 125 MAX HR)309 Kcals.
Breadown: Manual L5, 6 & 7 for 20 mins each = 60 mins total.
QUOTE OF THE DAY
The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River ...
Saturday, October 2nd 2010
WORKOUT11:00 AM - 60 mins of Stepmill - 6.1 miles (121 AVG - 147 MAX HR) 347 Kcals
ML5 - ML11 with 1 level increase every 10 mins.
Note: The Stepmills @ Bensalem seem to be much easier per level that at Huntington Valley.
QOUTE OF THE DAY
Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.
Francis of Assisi