SCUNNINGHAM's Jan 2011 CalorieKing Blog
Thursday, January 6th 2011
WORKOUT6:30 AM - 22 mins. of AM Yoga w/Rodney Yee (80 AVG - 101 MAX HR) 44 Kcals.
7:40 AM - 35 mins of TM Running - 3.4 miles (??? HR) ~ 272 Kcals.
Run: 3.1 miles for 31 mins - Walk: 4.5 MPH for 4 mins. (cool-down)
BREAKDOWN:
5.5 MPH to 6.3 MPH with .1 MPH increase every 3 minutes =30 mins
6.4 MPH for 1 minute = 1 minute
4.5 MPH for 4 mins. *Cool-down
8:30 AM - 61 mins. of Spinning w/Tony ~ 13.5 miles (120 AVG - 143 MAX HR) 355 Kcals.
In-Zone: 44 minutes
9:23 AM...
Wednesday, January 5th 2011
WORKOUT5:05 AM - 80 mins of Weight Training (NO HRM) ~ 290 Kcals.
Trained: Chest, Back, Shoulders & Abs
Bench Press: 65/15, 85/12., 95/6, 105/2
Bench Knee in & outs: 30, 30, 30, 30
Incline Flye: 15/15, 20/15, 25/8
Dbl Sid Bends: 15/20, 20/20, 25/20
Cable Crossover: 30/15, 40/10, 40/10
Str. Leg Hanging Lifts: 10, 10, 10
Row: 25/15, 35/12, 45/6
Abdominal: 80/20, 80/20, 80/20
Rear Deltiod: 45/15, 50/15, 55/12
Lat Pulldown: 60/15, 67.5/10, 75/6
LF Lat Raise:...
Tuesday, January 4th 2011
WORKOUT6:35 Am - 11 mins. of Push-up Challange (110 AVG - 145 MAX HR) 53 Kcals.
In-Zone: 4:20 mins.
Start @ Week 3 - Day 1:
Set 1 - 14 push-ups , rest 1 min.
Set 2 - 18 push-ups, rest 1 min.
Set 3 - 14 push-ups, rest 1 min.
Set 4 - 14 push-ups, rest 1 min
Set 5 - Max @ 25 push-ups, rest 1 min.
6:50 AM - 20 mins. Abs Challange (90 AVG - 101 MAX HR) 55 Kcals.
4 sets of 25 slow crunches (12 second crunches)
In-Zone; 0 mins.
7:15 AM - 6 mins. of Squats (up &...
Monday, January 3rd 2011
WORKOUT6:30 AM - 62 mins. of Weights-Legs (102 AVG - 136 MAX HR) 248 Kcals
In-Zone: 13 mins.
Walking Lunges w/ Dbl Curl: 25/10, 25/10, 25/10
Squats: 75/20, 95/15, 115/12
Hack Squats: 95/169, 115/12, 135/6
Angled Leg Press: 180/15, 230/12, 270/6
Angled Calf Raise: 180/15, 230/12, 270/6
Leg Curl: 40/15, 50/10, 60/6
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
7:50 AM - 27 mins of Swimming Laps (98 AVG -108 MAX HR) 100 Kcals.
In-Zone: 0 mins.
...
Sunday, January 2nd 2011
WORKOUT5:40 AM- 20 mins. of Crunches (72 AVG - 76 MAX) 28 Kcals.
8:05 AM - 36 mins. of Chest & Ab Training (92 ACVG - 116 MAX HR) 113 Kcals.
In-Zone: 36 secs.
8:50 AM - 82 minutes of Spinning w/Joan (114 AVG - 135 MAX HR) 429 Kcals.
Distance: 32.1 KM (19.9 miles) In-Zone: 39 mins.
CALORIE REQUIREMENTS
BMR: 1521 Kcals
TDEE: 2605
Activity Level Activity Factor
Very Active 1.75
05% Deficit 10% Deficit 1...