SCUNNINGHAM's Dec 2010 CalorieKing Blog

Thursday, December 30th 2010

WORKOUT


5:45 AM - 64 mins. of Spinning w/Patty ~ 14 miles (113 AVG - 131 MAX HR) 329 Kcals.
Total Distance: 22.7 KM

Feeling tired after Spinning, decided to take the rest of the morning easy. If I am up to it, I will workout tonight.

CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2318
Activity Level Activity Factor
Moderate 1.55

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1970 Kcals 1854Kcals 1738 Kcals1623 Kcals

Ac...

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Wednesday, December 29th 2010

WORKOUT

6:00 AM - 60 mins. of Elipical- 5.8 miles (103 AVG - 117 MAX HR)
Resistance # 8 - Ramp # 10 for 10 mins.
Resistance # 8 - Ramp # 11 for 10 mins.
Resistance # 8 - Ramp # 12 for 10 mins.
Resistance # 8 - Ramp # 13 for 10 mins.
Resistance # 10 - Ramp # 14 for 10 mins.
Resistance # 12 - Ramp # 15 for 10 mins.

7:05 AM - 65 mins of Running - 6.15 miles (132 AVG - 147 MAX HR) 448 Kcals.
5.5 MPH x 20 mins.
5.6 MPH x 10 mins.
5.7 MPH x 10 mins.
5.8 MPH x 5 mins.
...

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Tuesday, December 28th 2010

WORKOUT

6:15 AM - 76 mins.of Weights - Legs & Buttocks (98 AVG - 126 MAX HR) 126 Kcals.
Squats: 65/20, 85/20, 105/15
Wall Squats: 100 count
Walking Lunges w/Hammer Curls: 7.5/25, 7.5/25, 7.5/25
Hack Squat: 95/10, 95/10, 95/10
Angled Leg Press: 180/15, 180/15, 180/15
Angled Calf Raises: 180/15, 180/15, 180/15
Leg Curl: 30/15, 40/15, 50/10
Leg Extention: 45/15, 55/15, 65/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12
Glute: 30/15, 40/15/, 50/...

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Monday, December 27th 2010

5:10 PM - 90 mins. of Spinning w/Rob- 21 miles (114 AVG - 135 MAX HR) 476 kcal

Sunday, December 26th 2010

WORKOUT

11:25 AM - 60 mins. Weights - Back & Chest (84 AVG - 127 MAX HR) 146 Kcals.
Freemotion Row: 40/10, 45/10, 50/10
Mts high Row: 40/10, 45/10, 50/10
Diverging Seated Row (Low) 50/10, 55/10, 60/10
Back Extention: 100/12, 110/10, 120/10
Diverging Lat Pulldown: 60/12, 70/10, 75/6
Chin Assist: 70/10, 60/10, 55/10
Dip Assist: 55/10, 50/10, 45/8
Push-ups: 15/BW, 15/BW, 15/BW
Pectorial Fly: 50/10, 50/10, 50/10
Converging Chest Press: 40/15, 510/10, 60/8
Cable Cros...

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