SCUNNINGHAM's Dec 2010 CalorieKing Blog
Sunday, December 5th 2010
WORKOUTCardio
8:00 AM - 60 mins of TM Running - 6.0 miles (142 AVG - 161 MAX HR) 470 KCals
9:10 AM - 60 minutes of Spinning wJoan ~ 5.7 miles(119 AVG - 137 MAX HR) 341 Kcals.
Level above Instructors guide: Percieved Exercision
P90X
6:10 PM - 60 mins. P90X Legs & Back (Day 5 of 90) (101 AVG -132 MAX HR) 302 Kcals.
Legs & Back
Balanced Lunges: 25
Calf Raise Squats: 25/10
Reverse Grip Chin-ups: 20
Super Skaters: 25
Wall Squats: 90 sec. ho...
Saturday, December 4th 2010
WORKOUTCardio
7:55 AM - 65 mins of TM Hill Program - 4.33 miles (112 AVG - 132 MAX HR) 333 KCals
PROGRAM: Hill Training - LEVEL: 10 - SPEED: 4.0 MPH
1.5% - 1 minute
2.5% - 2 minutes
1.5% - 2 minutes
3.5% - 5 minutes = 10 minutes (warm-up)
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1.5% - 1 minute
4.5% - 1 minute
1.5% - 1 minute
5.5% - 1 minute
1.5% -1 minute
6.5% - 1 minute
1.5% - 1 minute
7.8% - 1 minute X 6 sets = 48 minutes (training)
----------------
2.5% - 1 minute
...
Friday, December 3rd 2010
WORKOUT4:55 AM - 60 mins. of P90X Day 3 of 90 - Shoulders & Arms (98 AVG -130MAX HR) 277 Kcals.
Shoulders & Arms
Alternating Shoulder Press: 15/10, 15/12
In & Out Bicep Curls: 16/12, 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: 22, 25 * straight legs
Upright Row: 15/10, 15/10
Static Arm Curl: 16/12, 16/12
Flip-Grip Twist Tricep Kickback: 20/5, 15/8
Two-An...
Thursday, December 2nd 2010
WORKOUT5:05 AM - 60 mins. of P90X Day 2 of 90 - Plyometrics (122 AVG -148MAX HR) 356 Kcals.
6:50 AM - 60 mins of Stepmill - 4.82 miles ( 108 AVG - 128 MAX HR) 282 Kcals.
Program: Speed Training - Level 6
8:00 AM - 97 mins. of Spinning w/Tony ~ 25 miles ( 125 AVG - 146 MAX HR) 602 Kcals.
CALORIE REQUIREMENTS
BMR: 1368 Kcals
TDEE: 2600
Activity Level Activity Factor
Very Active 1.90
15% Deficit 20% Deficit 25% Deficit ...
Wednesday, December 1st 2010
WORKOUT5:00 AM - 30 mins. of P90X Fitness Test (NO HRM) ~ 90 Kcals.
Resting Heart Rate: 53 beats
Pull-Ups: 3 unassisted
Vertical Leap: 10"
Push-ups: 27 Regular
Toe Touch: 0" (just touched toes)
Wall Squat: 71 seconds
Bicep Curls: 16reps/15#
In& Outs: 46 reps
Jumping Jacks (2.5 min. duration): 140 HR (ASAP), 100 HR (1 min.) 91 HR (2 min), 88 (3 min.), 85 (4 min)
5:50 AM - 70 mins of P90X Day 1 of 90 (104 AVG - 140 MAX HR) 295 Kcals.
Chest & Ba...