SCUNNINGHAM's Dec 2010 CalorieKing Blog
Wednesday, December 15th 2010
WORKOUT6:00 AM - 70 mins of P90X Day 15 of 90 (105 AVG - 136 MAX HR) 268 Kcals.
Chest & Back
Std Push-up: 32, 26
Wide Front Pull-ups: 24, 22 *with chair
Military Push-ups: 16, 16
Reverse Grip Chin-ups: 16, 20 * w/chair
Wide Fly Push-ups: 22, 20
Closed Grip Overhand Pull-ups: 20, 20 * w/chair
Decline Push-Ups: 20, 16
Heavy Pants: 16/20#, 16/20#
Diamond Push-ups: 20, 16
Lawnmowers: 16/20#, 16/20#
Dive-Bomber Push-Ups: 10, 10
Back-Flys: 20/10#, 18/10#
...
Tuesday, December 14th 2010
WORKOUTP90X
6:10 AM - 60 mins. of P90X(Day 13 of 90) Kempo X (99 AVG - 137 MAX HR) 240 Kcals.
Cardio
8:10 AM - 90 mins. Spinning w/Tony - 22 miles(119 AVG - 144 MAX HR) 505 Kcals.
CALORIE REQUIREMENTS
BMR: 1364 Kcals
TDEE: 2353 Activity Level Activity Factor
Very Active 1.75
15% Deficit 20% Deficit 25% Deficit 30% Deficit
2000 Kcals 1883 Kcals 1765 Kcals 1648 Kcals
Actual Calories Consumed: 2006...
Monday, December 13th 2010
WORKOUTP90X
5:10 PM - 60 mins. P90X Legs & Back (Day 12 of 90) (101 AVG -133 MAX HR) 303 Kcals.
Legs & Back
Balanced Lunges: 25/10#
Calf Raise Squats: 25/12#
Reverse Grip Chin-ups: 20
Super Skaters: 25
Wall Squats: 90 sec. hold
Wide Front Pull-up: 20
Step Back Lunges: 15/12 w/curl
Alternating Side Lunges: 24/10 w/curl
Close Grip Overhead Pull-ups: 20
Single Leg Wall Squats: 60 sec. hold
Dead Lift Squat: 20
Switch Grip Pull-ups: 18
Three-wa...
Sunday, December 12th 2010
WORKOUT9:10 AM - 60 minutes of Spinning w/Joan ~ 15.25 miles (122 AVG - 144 MAX HR) 360 Kcals.
CALORIE REQUIREMENTS
BMR: 1357 Kcals
TDEE: 2341
Activity Level Activity Factor
Very Active 1.75
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1990 Kcals 1873 Kcals 1756 Kcals 1639 Kcals
Actual Calories Consumed:
Cups of Water: 12
NUTRIENTS
Carbs: 308 g (66%)
Protein: 66 g (13%)
Fat: 59g (26%)
...
Saturday, December 11th 2010
WORKOUTCardio
7:35 AM - 23 mins of TM Walking - 1.55 miles (110 AVG - 113 MAX HR) 110 Kcals.
4.0 MPH for 7.5 mins.
4.1 MPH for 7.5 mins.
4.2 MPH for 8 mins.
8:00 AM - 60 mins of Spinning w/Lisa ~ 17.25 miles (126 AVG - 146 MAX HR) 384 Kcals.
9:10 AM - 67 minutes of Spinning w/Rob ~ 17.25 miles(113 AVG - 139 MAX HR) 346 Kcals.
**Need to fuel myself between back-to-back workouts. I had only a bottle of Accelerade & water during Robs class. Felt a little w...