SCUNNINGHAM's CalorieKing Blog
Sunday, November 28th 2010
WORKOUT9:00 AM - 80 mins. of Spinning w/Joan ~ 20 miles (126 AVG - 148 MAX HR) 517 Kcals.
Saturday, November 27th 2010
WORKOUT7:50 AM - 75 mins. of Spinning w/Lisa ~ 20 miles (122 AVG - 152 MAX HR) 482 Kcals.
9:10 AM - 95 mins. of Spinning w/Rob ~ 26 miles ( 126 AVG - 148 MAX HR) 517 Kcals.
Thursday, November 25th 2010
WORKOUT9:00 AM - 75 mins of Spinning w/Megan - 19.5 miles (122 AVG - 148 MAX HR)452 Kcals.
33.3 KM
1:00 PM - 45 mins. of Spinning @ Home ~ 12 miles ( 110 AVG - 117 MAX HR) 217 Kcals.
CALORIE REQUIREMENTS
BMR: 1361 Kcals
TDEE: 2348
Activity Level Activity Factor
Very Active 1.725
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1762 1644 Kcals
Actual Calories Consumed: 1961
Cups of...
Wednesday, November 24th 2010
WORKOUT6:10 AM - 71 mins. of Weights - Legs & Buttocks (100 AVG - 137 MAX HR) 273 Kcals
Walking Lunges w/curls: 7.5/25, 7.5/25, 7.5/25
Squats: 65/20, 85/15, 105/15, 125/6
Hack Squats: 95/10, 95/10, 95/10
Lying Leg Press: 150/15, 150/15, 150/15
Lying Calf Raises: 150/25, 150/25, 150/25
Leg Curl: 30/15, 40/12, 50/6
Leg Extension: 45/15, 60/12, 75/8
Glute: 30/15, 40/15, 50/15
Abductor: 100/15, 110/12, 120/10
Adductor: 100/15, 110/12, 120/10
7:30 AM - 30 mins of...
Tuesday, November 23rd 2010
WORKOUT5:30 AM - 85 mins. of Spinning ~ 32 miles (128 AVG-150 MAX HR) 556 Kcals.
Breakdown: 15 mins spinning before class & 70 mins class with Patty.
7:10 AM - 60 mins. Weights - Back & Arms (94 AVG - 124 MAX HR) 194 Kcals
Assisted Narrow Chin-ups: 76/15, 70/12, 64/10
Assisted Narrow Dips: 76/15, 70/15, 64/15
Assisted Wide Grip Chin-ups: 76/10, 70/8, 64/6
Assisted Wide-grip Dips: 76/15, 70/15, 64/15
Push-ups: 3 sets of 15 using body-weight
Reverse Pull-ups: 3 ...