SCUNNINGHAM's CalorieKing Blog
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...
Tuesday, November 30th 2010
WORKOUT6:45 AM - 72 mins. of Weights - Legs & Butt (107 AVG - 150 MAX HR) 332 Kcals
Lunges w/dbl curls: 7.5/26 X 5 sets
Squats: 65/25, 75/25, 85/25, 95/25
Hack Squats: 50/25 X 4 sets
Angled Leg Press: 180/25 X 4 sets
Angled Calf Raise: 180/50 X 4 sets
LF Glute: 30/15 X 4 sets
8:00 AM - 95 mins. of Spinning w/Tony ~ 25 miles ( 122 AVG - 146 MAX HR) 568 Kcals.
CALORIE REQUIREMENTS
BMR: 1370 Kcals
TDEE: 2364
Activity Level Activity Factor
Ver...
Monday, November 29th 2010
WORKOUT5:15 AM - 65 mins. of Spinning ~ 15 miles (117 AVG-142 MAX HR) 362 Kcals.
Breakdown: 10 mins on my own w/headphones &55 mins spinning with Nicole's class.
7:00 AM - 80 mins. of Weights-chest, shoulder & back w/Abs (90 AVG-134 MAX HR)250 Kcals.
Bench Press: 65/15, 75/15, 85/15, 95/10, 105/3
Knee-in & Outs: BW/30 X 5 sets
Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 30/15
Cable Cross-over: 30/15, 40/8, 30/15
Straight Leg Hanging Rai...