SCUNNINGHAM's Nov 2010 CalorieKing Blog
Sunday, November 14th 2010
WORKOUT9:10 AM - 63 mins. of Spinning ~ 18.2 miles (126 AVG) 401 Kcals.
Spinning class with Joan. Good instructor, good music & good workout.
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2345
Activity Level Activity Factor
Extremely Active 1.75
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1993 Kcals 1876 Kcals 1759 Kcals 1641 Kcals
Actual Calories Consumed: 1849
Cups of Water: 12
NUTRIE...
Saturday, November 13th 2010
WORKOUT9:10 AM - 71 mins. of Spinning ~ 21.2 miles (118 AVG) 427 Kcals.
Spinning class with Rob. Good workout.
4:35 PM - 37 mins. of Running - 3.5 miles ( 137 AVG - 148 MAX HR) 278 Kcals.
Run: 3.1 miles @ 6.0 MPH pace = 31:00 minutes
Walk: .4 mile @ 4.7 to 4.2 MPH with .1 MPH decrease every 1 min. = 6:00 minutes.
5:20 PM - 47 mins. of Swimming - 1.0 mile (102 AVG - 115 MAX HR) 189 Kcals..
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2345
Activity Leve...
Friday, November 12th 2010
WORKOUT5:20 AM - 64 mins. of Weights - Arms & Back (98 AVG - 132 MAX HR) 271 Kcals.
Wide grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Dips: 90/15, 75/12, 60/8
Push-ups: BW/15, BW/15, BW/15
Reverse Pull-ups: BW/10, BW/10, BW/10
Dbl Curls: 15/15, 20/8, 20/8
Bench Dips: BW/20, BW/20, BW/20
Tricep Kichback: 10/15, 10/15, 10/15
Bar Curl: 30/15, 40/8, 40/8
Seated Dips: 90/15, 105/15, 105/15
LF Arm Curl: 25/15, 30/8, 30/8
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Thursday, November 11th 2010
WORKOUT5:25 AM - 125 mins. of Incline Walking& Running - 10.33 miles
(123 AVG - 152 MAX HR) 760 Kcals.
Breakdown:
4.0 MPH WALK with .5% to 6.0% incline(.5% increase every 5 min) = 60 mins (4.0 miles).
6.0 MPH RUN at 0% incline = 60 mins (6.0 miles)
Cool-down: 4.5-4.1 MPH pace with .1 mile decline every 1 min. (.30 mile)
8:20 AM - 73 mins. of Spinning ~ 17 miles (130 AVG -150 MAX HR) 489 Kcals.
Breakdown:
10 mins of Spinning prior to class starting
63 mins of S...
Wednesday, November 10th 2010
WORKOUT5:0040 AM - 85 mins. of Weights - Legs & Butt (99 AVG - 136 MAX HR) 329 Kcals.
Squats: 65/20 x 3 sets
Pile Squats: 65/20 x 3 sets
Hack Squat: 50/20 x 3 sets
LF Glute: 20/20 x 3 sets
Lunges with dbl curl: 25/7.5 x 3 sets
Lying Leg Press: 90/20 x 3 sets
Lying Calf Raises: 90/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets
7:15 AM 60 Mins of Stepper ~ 4.7 miles (104 AVG - 124 MAX HR) 259 Kcals
Breakdown: Speed Intervals - Level 6
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