SCUNNINGHAM's Jan 2011 CalorieKing Blog
Tuesday, January 11th 2011
WORKOUT6:30 AM - 65 minutes of Running - 6.27 miles (137 AVG - 149 MAX HR)504 Kcals
In Zone: 59 minutes
Breakdown:
5.5 MPH for 10 minutes
5.6 MPH for 10 minutes
5.7 MPH for 10 minutes
5.8 MPH for 10 minutes
5.9 MPH for 5 minutes
6.0 MPH for 5 minutes
6.1 MPH for 5 minutes
6.2 MPH for 5 minutes
6.3 MPH for 1 minute
6.4 MPH for 1 minute
6.5 MPH for 1 minute
6.6 MPH for 1 minute
4.5 MPH for 1 minute * Cool-down
CALORIE REQUIREMENTS
BMR: 1505 Kca...
Monday, January 10th 2011
WORKOUT6:00 AM - 80 mins. of Weights-Legs (103 AVG - 146 MAX HR) 347 Kcals
In-Zone: 24 mins.
Walking Lunges w/ Dbl Curl: 25/10, 25/10, 25/10
Squats: 85/20, 105/15, 125/12
Hack Squats: 95/15, 115/12, 135/10
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raise: 180/25, 230/25, 280/25
Leg Curl: 40/15, 50/12, 60/6
Leg Extention: 60/15,75/12, 90/8
Glute: 30/15, 40/15, 50/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12
7:30 AM - 60 mins. S...
Sunday, January 9th 2011
WORKOUT7:00 AM - 120 Mins, of TM Walking/Running - 9.4 miles (118 AVG - 155 MAX HR) 674 Kcals.
WALK: 4.0 - 4.7 MPH with .1 MPH increase every 15 minutes
RUN: 5.5 -5.7 MPH with increase every 10 minutes
In-Zone: 54 minutes.
9:15 AM - 58 mins. of Spinning w/Joan ~ 15 miles(126 AVG - 148 MAX HR) 360 Kcals.
In-Zone: 47 minutes.
CALORIE REQUIREMENTS
BMR: 1505 Kcals
TDEE: 2597
Activity Level Activity Factor
Very Active 1.75 ...
Saturday, January 8th 2011
WORKOUT7:25 AM - 30 mins. of TM Walking - 2.0 miles (106 AVG - 121 MAX HR) 131 Kcals
In-Zone: 2 minutes
Program: 4 MPH pace for entire walk.
8:00 AM - 57 mins. of Spinning w/Lisa - 17.5 miles (131 AVG - 159 MAX HR) 387 Kcals.
In-Zone: 52 minutes
4:00 PM - 30 mins. of Shoveling Snow (105 AVG - 123 MAX HR) 133 Kcals.
In-Zone: 4 minutes
CALORIE REQUIREMENTS
BMR: 1505 Kcals
TDEE: 2597
Activity Level Activity Factor
Very Active 1.7...
Friday, January 7th 2011
WORKOUT5:40 AM - 50 mins. of Weights: Upper-body & Arms (102 AVG - 136 MAX HR) 201 Kcals
In-Zone: 10 minutes
Assisted Wide Grip Pull-ups: 90/12, 75/6, 60/4
Assisted Narrow Grip Pull-uos: 90/10, 75/6, 66/4
Assisted Dips: 75/12, 60/8, 45/6
Push-ups: 3 sets of 15 (Standard Military)
Dbl Curl: 15/15, 20/8, 20/8
Overhead Dbl Press: 20/15, 25/12, 30/10
Bar Curl: 30/15, 40/10, 50/4
Tricep Dips between Two Benches: 3 sets of 15
Bicolator: 50/12, 60/8, 70/5
LF Seated Di...