SCUNNINGHAM's Dec 2010 CalorieKing Blog
Friday, December 10th 2010
WORKOUTP90X - Day 10 of 90
6:45 AM - 60 mins of P90X - Shoulders & Arms (102 AVG - 136 MAX HR)244 Kcals
Shoulders & Arms
Alternating Shoulder Press: 16/12, 14/15
In & Out Bicep Curls: 16/15, 16/15
Two-Arm Tricep Kickbacks: 15/10, 15/10
Deep Swimmer's Press: 15/10, 15/12
Full Supination Concentration Curl: 15/12, 12/15
Chair Dips: 30, 25 * straight legs
Upright Row: 15/10, 15/12
Static Arm Curl: 1612, 16/15
Flip-Grip Twist Tricep Kickback: ...
Thursday, December 9th 2010
WORKOUT6:30 AM - 60 mins. of P90X Day 9 of 90 - Plyometrics (112 AVG -133 MAX HR) 302 Kcals.
8:00 AM - 98 mins. of Spinning w/Tony ~ 25 miles (124 AVG - 146 MAX HR)592 Kcals.
CALORIE REQUIREMENTS
BMR: 1357 Kcals
TDEE: 2341
Activity Levell 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: 2235
Cups of W...
Wednesday, December 8th 2010
WORKOUT6:00 AM - 70 mins of P90X Day 1 of 90 (105 AVG - 136 MAX HR) 305 Kcals.
Chest & Back
Std Push-up: 32, 30
Wide Front Pull-ups: 28, 22 *with chair
Military Push-ups: 20, 20
Reverse Grip Chin-ups: 20, 20 * w/chair
Wide Fly Push-ups: 22, 22
Closed Grip Overhand Pull-ups: 20, 22 * w/chair
Decline Push-Ups: 18, 16
Heavy Pants: 15/20#, 16/20#
Diamond Push-ups: 15, 12
Lawnmowers: 18/20#, 16/20#
Dive-Bomber Push-Ups: 12, 6
Back-Flys: 18/10#, 20/10#
...
Tuesday, December 7th 2010
WORKOUT7:00 am - 60 MINS. of P90X - Stretch X (72 AVG - 89 MAX HR) 91 Kcals.
8:15 AM - 72 mins. of Spinning w/Tony ~ 14.5 miles (128 AVG - 148 MAX HR) 455 KCals.
CALORIE REQUIREMENTS
BMR: 1366 Kcals
TDEE: 2357 Activity Level Activity Factor
Very Active 1.75
15% Deficit 20% Deficit 25% Deficit 30% Deficit
2003 Kcals1886 Kcals 1768 Kcals 1650 Kcals
Actual Calories Consumed: 1893
Cups of Water: 15
NUTRIENTS
...
Monday, December 6th 2010
WORKOUTP90X
6:30 AM - 60 mins of p90X (Day 6 of 90)Kempo X (94 AVG - 121 MAX HR) 203 Kcals.
Cardio
4:45 PM - 12 mins of Chin-up Dips & Push-ups (98 AG - 112 MAX HR) 41 Kcals.
5:10 PM - 90 mins. of Spinning w/Rob - 19.6 miles (106 AVG - 123 MAX HR) 408 Kcals.
Just to tired & hungry after the first class, so I did not stay for second class.
CALORIE REQUIREMENTS
BMR: 1366 Kcals
TDEE: 2357 Activity Level Activity Factor
Very Active ...