SCUNNINGHAM's Nov 2010 CalorieKing Blog
Tuesday, November 9th 2010
WORKOUT5:25 AM - 125 mins. of Incline Walking - 8.33 miles (122 AVG - 141 MAX HR) 710 Kcals.
Breakdown:
4.0 MPH pace with .5% to 12.0% incline(.5% increase every 5 min) = 120 mins.
4.0 MPH pace with 6.0% to 2.0% decline (1.0% decrease every 1 min) = 5 mins.
7:55 AM - 90 mins. of Spinning ~ 24 miles (126 AVG -152 MAX HR) 563 Kcals.
Breakdown:
30 mins of Spinning prior to class starting
60 mins of Spinning Class w/Tony.
8:35 PM - 65 mins. of Walk/Run Intervals ~ 5.0...
Monday, November 8th 2010
WORKOUT6:30 AM - 120 mins. of Spinning ~ 20 miles(99 AVG-113 MAX HR) 436 Kcals.
Decided to take it easy today and spin at home while reading PhillyFit.
7:00 PM - 60 mins. of Walking - 4.3 miles (114 AVG- 136 MAX HR) 314 Kcals.
Breadown: 2.0 % incline
4.0 to 4.5 MPH pace with .1 MPH increase every 10 mins.
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2345
Activity Level Activity Factor
Very Active 1.725
15% Deficit 20% Def...
Sunday, November 7th 2010
WORKOUT9:40 AM-80 mins. of Weights -Chest, Shoulder, Back & Abs(103 AVG-141 MAX HR) 377 Kcals.
Bench Press: 65/15, 75/15, 85/12, 95/6
Bench Knee-in & outs: 4 sets of 30
Cable Cross-over: 30/15, 30/15, 40/12
Straight Leg Lifts: 3 sets of 10
Incline Flyes: 20/15, 25/12, 25/10
Dbl Side Bends: 20/15, 25/15, 25/15
Row: 25/15, 35/15, 45/10
LF Ab: 80/15, 80/15, 80/15
Dual Pulley Row: 60/15, 67.5/12, 75/10
Dual Pulley Lat Pull-down: 60/15, 67.5/10, 75/6
LF Shoulder...
Saturday, November 6th 2010
WORKOUT10:15 AM - 45 mins of Walking on Treadmill - 3.0 miles (110 AVG - 119 MAX HR) 218 Kcals
Breakdown: 4.0 MPH Pace with 2% incline for entire walk.
2:30 PM - 40 mins of walking outside with nieces. (NO HRM)~ 80 Kcals.
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2107
Activity Level Activity Factor
Moderate 1.55
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1791 Kcals 1686 Kcals 1580 Kcals 1475 Kcals
...
Friday, November 5th 2010
WORKOUT5:00 AM - 93 mins. of Weights - Legs & Butt (103 AVG - 141 MAX HR) 377 Kcals.
Squats: 65/20 x 3 sets
Heel Lift Squats: 65/20 x 3 sets
Plie Squats: 65/20 x 3 sets
Lunges with dbl curl: 25/5 x 4 sets
Hack Squat: 50/20 x 3 sets
Lying Leg Press: 140/20 x 3 sets
Lying Calf Raises: 140/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets
LF Glute: 20/20 x 3 sets
6:45 AM 60 Mins of Stepmill ~ 3.25 miles (121 AVG - 134 MAX HR) 350 Kcals
Break...
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