SCUNNINGHAM's CalorieKing Blog
Sunday, November 7th 2010
WORKOUT9:40 AM-80 mins. of Weights -Chest, Shoulder, Back & Abs(103 AVG-141 MAX HR) 377 Kcals.
Bench Press: 65/15, 75/15, 85/12, 95/6
Bench Knee-in & outs: 4 sets of 30
Cable Cross-over: 30/15, 30/15, 40/12
Straight Leg Lifts: 3 sets of 10
Incline Flyes: 20/15, 25/12, 25/10
Dbl Side Bends: 20/15, 25/15, 25/15
Row: 25/15, 35/15, 45/10
LF Ab: 80/15, 80/15, 80/15
Dual Pulley Row: 60/15, 67.5/12, 75/10
Dual Pulley Lat Pull-down: 60/15, 67.5/10, 75/6
LF Shoulder...
Saturday, November 6th 2010
WORKOUT10:15 AM - 45 mins of Walking on Treadmill - 3.0 miles (110 AVG - 119 MAX HR) 218 Kcals
Breakdown: 4.0 MPH Pace with 2% incline for entire walk.
2:30 PM - 40 mins of walking outside with nieces. (NO HRM)~ 80 Kcals.
CALORIE REQUIREMENTS
BMR: 1359 Kcals
TDEE: 2107
Activity Level Activity Factor
Moderate 1.55
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1791 Kcals 1686 Kcals 1580 Kcals 1475 Kcals
...
Friday, November 5th 2010
WORKOUT5:00 AM - 93 mins. of Weights - Legs & Butt (103 AVG - 141 MAX HR) 377 Kcals.
Squats: 65/20 x 3 sets
Heel Lift Squats: 65/20 x 3 sets
Plie Squats: 65/20 x 3 sets
Lunges with dbl curl: 25/5 x 4 sets
Hack Squat: 50/20 x 3 sets
Lying Leg Press: 140/20 x 3 sets
Lying Calf Raises: 140/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets
LF Glute: 20/20 x 3 sets
6:45 AM 60 Mins of Stepmill ~ 3.25 miles (121 AVG - 134 MAX HR) 350 Kcals
Break...
Thursday, November 4th 2010
WORKOUT5:15 AM - 60 mins. of Incline Walking - 4.00 miles (114 AVG - 121 MAX HR) 310 Kcals.
Breakdown:
4.0 MPH pace with .5% to 6.0% incline(.5% increase every 5 min) = 60 mins.
Then continue with run:
6:15 AM - 93 mins of Running - 9.1 miles ( 134 AVG - 152 MAX HR) 710 Kcals
Breakdown:
6.0 MPH @ 0% incline for 8.6 miles = 86 mins.
Cool-down: 4.8 - 4.2 MPH pace with .1 mph decrease every 1 min. for .5 mile = 7 mins
8:10 AM - 86 mins. of Spinning ~ 25 miles (134 AVG -...
Wednesday, November 3rd 2010
WORKOUT6:00 AM - 75 mins. of Weights - Arms & Back (98 AVG - 141 MAX HR) 275 Kcals.
Assisted Narrow Pull-up: 105/15, 90/12, 75/6
Assisted Wide Pull-up: 105/15, 90/12, 75/6
Assisted Dips: 90/15, 75/12, 60/6
Push-ups: BW/15, BW/15, BW/15
Reversed Pull-ups: BW/10, BW/10, BW/6
Dbl Curls: 15/15, 20/8, 20/6
Overhead Press: 20/15, 25/15, 25/15
Bar Curls: 30/15, 30/15, 40/6
Seated Dips: 95/15, 105/12, 105/10
Bisolator: 50/10, 50/10, 50/10
7:15 AM - 65 mins. of Incli...