SCUNNINGHAM's CalorieKing Blog
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...
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 &...