SCUNNINGHAM's CalorieKing Blog
Friday, November 12th 2010
WORKOUT5:20 AM - 64 mins. of Weights - Arms & Back (98 AVG - 132 MAX HR) 271 Kcals.
Wide grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Dips: 90/15, 75/12, 60/8
Push-ups: BW/15, BW/15, BW/15
Reverse Pull-ups: BW/10, BW/10, BW/10
Dbl Curls: 15/15, 20/8, 20/8
Bench Dips: BW/20, BW/20, BW/20
Tricep Kichback: 10/15, 10/15, 10/15
Bar Curl: 30/15, 40/8, 40/8
Seated Dips: 90/15, 105/15, 105/15
LF Arm Curl: 25/15, 30/8, 30/8
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Thursday, November 11th 2010
WORKOUT5:25 AM - 125 mins. of Incline Walking& Running - 10.33 miles
(123 AVG - 152 MAX HR) 760 Kcals.
Breakdown:
4.0 MPH WALK with .5% to 6.0% incline(.5% increase every 5 min) = 60 mins (4.0 miles).
6.0 MPH RUN at 0% incline = 60 mins (6.0 miles)
Cool-down: 4.5-4.1 MPH pace with .1 mile decline every 1 min. (.30 mile)
8:20 AM - 73 mins. of Spinning ~ 17 miles (130 AVG -150 MAX HR) 489 Kcals.
Breakdown:
10 mins of Spinning prior to class starting
63 mins of S...
Wednesday, November 10th 2010
WORKOUT5:0040 AM - 85 mins. of Weights - Legs & Butt (99 AVG - 136 MAX HR) 329 Kcals.
Squats: 65/20 x 3 sets
Pile Squats: 65/20 x 3 sets
Hack Squat: 50/20 x 3 sets
LF Glute: 20/20 x 3 sets
Lunges with dbl curl: 25/7.5 x 3 sets
Lying Leg Press: 90/20 x 3 sets
Lying Calf Raises: 90/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets
7:15 AM 60 Mins of Stepper ~ 4.7 miles (104 AVG - 124 MAX HR) 259 Kcals
Breakdown: Speed Intervals - Level 6
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Tuesday, November 9th 2010
WORKOUT5:25 AM - 125 mins. of Incline Walking - 8.33 miles (122 AVG - 141 MAX HR) 710 Kcals.
Breakdown:
4.0 MPH pace with .5% to 12.0% incline(.5% increase every 5 min) = 120 mins.
4.0 MPH pace with 6.0% to 2.0% decline (1.0% decrease every 1 min) = 5 mins.
7:55 AM - 90 mins. of Spinning ~ 24 miles (126 AVG -152 MAX HR) 563 Kcals.
Breakdown:
30 mins of Spinning prior to class starting
60 mins of Spinning Class w/Tony.
8:35 PM - 65 mins. of Walk/Run Intervals ~ 5.0...
Monday, November 8th 2010
WORKOUT6:30 AM - 120 mins. of Spinning ~ 20 miles(99 AVG-113 MAX HR) 436 Kcals.
Decided to take it easy today and spin at home while reading PhillyFit.
7:00 PM - 60 mins. of Walking - 4.3 miles (114 AVG- 136 MAX HR) 314 Kcals.
Breadown: 2.0 % incline
4.0 to 4.5 MPH pace with .1 MPH increase every 10 mins.
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2345
Activity Level Activity Factor
Very Active 1.725
15% Deficit 20% Def...