SCUNNINGHAM's Nov 2010 CalorieKing Blog
Wednesday, November 24th 2010
WORKOUT6:10 AM - 71 mins. of Weights - Legs & Buttocks (100 AVG - 137 MAX HR) 273 Kcals
Walking Lunges w/curls: 7.5/25, 7.5/25, 7.5/25
Squats: 65/20, 85/15, 105/15, 125/6
Hack Squats: 95/10, 95/10, 95/10
Lying Leg Press: 150/15, 150/15, 150/15
Lying Calf Raises: 150/25, 150/25, 150/25
Leg Curl: 30/15, 40/12, 50/6
Leg Extension: 45/15, 60/12, 75/8
Glute: 30/15, 40/15, 50/15
Abductor: 100/15, 110/12, 120/10
Adductor: 100/15, 110/12, 120/10
7:30 AM - 30 mins of...
Tuesday, November 23rd 2010
WORKOUT5:30 AM - 85 mins. of Spinning ~ 32 miles (128 AVG-150 MAX HR) 556 Kcals.
Breakdown: 15 mins spinning before class & 70 mins class with Patty.
7:10 AM - 60 mins. Weights - Back & Arms (94 AVG - 124 MAX HR) 194 Kcals
Assisted Narrow Chin-ups: 76/15, 70/12, 64/10
Assisted Narrow Dips: 76/15, 70/15, 64/15
Assisted Wide Grip Chin-ups: 76/10, 70/8, 64/6
Assisted Wide-grip Dips: 76/15, 70/15, 64/15
Push-ups: 3 sets of 15 using body-weight
Reverse Pull-ups: 3 ...
Monday, November 22nd 2010
WORKOUT5:30 AM - 120 mins. of Spinning ~ 32 miles (117 AVG-132 MAX HR) 663 Kcals.
Breakdown: 60 mins spinning with Nicole's class & 60 mins. on my own w/headphones.
7:35 AM - 30 mins. of Stepper - 2.8 miles (108 AVG- 119 MAX HR) 140 Kcals.
Program: Manual - Level 5 (134 floors)
6:30 PM - 60 mins. Spinning ~ 15 miles ( 120 AVG - 141 MAX HR) 350 Kcals
Decided to go straight to Bensalem to try the Spinning class on Monday nights.
I didn't get the instructors name. Th...
Sunday, November 21st 2010
WORKOUT9:15 AM - 60 mins of Spinning w/Joan - 16.0 miles (128 AVG - 153 MAX HR)393 Kcals.
25.6 KM
4:40 PM - 60 mins. of Walking Hills Interval - 4.0 miles (116 AVG - 119 MAX HR)325 Kcals.
Breakdown:
Warm-up: 5.5%, 6.4%, for 1 minute each = 2 mins. total
Work-out: 5.5%, 8.2%, 5.5%, 9.1%, 5.5%, 10.0%, 5.5%, 11.3% for 1 minute each interval. Total of 7 sets. = 56 mins total
Cool-down: 5.5%, 6.4%, for 1 minute each = 2 mins. total
CALORIE REQUIREMENTS
BMR:...
Saturday, November 20th 2010
WORKOUT8:00 AM- 64 mins. of Spinning w/Lisa - 17.0 miles ( 128 AVG - 138 MAX HR) 403 Kcals.
Good upbeat class. Room was packed.
9:10 AM - 66 mins of Spinning w/Rob - 17.0 miles (113 AVG - 135 MAX HR) 335 Kcals.
This was my second workout. Took a 10 min break between classes to refill my water bottles and use the rest room.
CALORIE REQUIREMENTS
BMR: 1361 Kcals
TDEE: 2348
Activity Level Activity Factor
Very Active 1.725
15% De...