SCUNNINGHAM's CalorieKing Blog
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#
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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
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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 ...
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)
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2.5% - 1 minute
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