SCUNNINGHAM's CalorieKing Blog
Monday, October 18th 2010
WORKOUT5:25 AM - 70 mins of Spinning ~14 miles ( 118 AVG - 137 MAX HR) 390 Kcals.
6:50 AM - 36 mins of NROLFW -Stage 1 Workout A (107 AVG - 127 MAX HR) 160 Kcals.
Warm-up:
Squat to Stand: 16 reps.
Lateral Lunge: 16 reps.
Rev. Lunge w/Twist & Overhead Reach: 16 reps.
Inchworm: 8 reps.
Workout A:
Squat: 135/15 (60 sec. rest) x 2 sets
Push-up: BW/15 (60 sec rest) Seated Row: 75/15 (60 sec. rest) X 2 sets
Step-up: 20/15 (60 sec rest) Prone Jackknife: BW/15 (60 ...
Sunday, October 17th 2010
WORKOUT3:30 PM - 63 mins of Running - 5.66 miles (128 AVG - 144 MAX HR) 413 Kcals.
Outside easy pace (~11 mins/mile pace)
6:30 PM - 30 mins. of Stepmill - 3.13 miles ( 136 AVG - 154 MAX HR) 217 Kcals.
Warm-up: 10 mins @ Level 5
HITT: 18 mins = 2 mins @ Level 5 / 1 min @ Level 10 X 6 sets
Cool-down: 2 mins @ Level 5
7:10 PM - 20 mins of Swimming .5 mile ( 105 AVG - 115 MAX HR) 84 Kcals.
300M (12 laps) Kickboard w/flippers
900M (24 laps) Freestyle w/flippers & Fi...
Saturday, October 16th 2010
WORKOUT10:00 AM - 50 mins of Weights - Arms (101 AVG - 141 MAX HR) 291 Kcals.
Assisted Wide-grip pull-ups: 64/6, 76/6, 76/6
Assisted Narrow-grip Pull-ups: 64/12, 64/12, 59/12
Assisted Wide-grip Dips: 64/12, 64/12, 58/12
Assisted Narrow-grip Dips: 64/12, 64/12, 58/12
Standard Push-ups: BW/15, BW/15, BW/15
Reverse-grip pull-ups: BW/6, BW/6, BW/6, BW/6, BW/6
Overhead Tricep: 20/15, 25/15, 30/120
Dbl Curls: 15/15, 20/10, 20/6
Bench Dips: BW/20, BW/20, BW/20
Hammer Curl: ...
Friday, October 15th 2010
WORKOUT5:15 AM - 75 mins. of Weights - Legs (99 AVG - 139 MAX HR) 274 Kcals
Walking lunges with hammer curls: 7.5/25, 7.5/25, 7.5/25
Squats: 75/15, 95/15, 105/15, 115/12
Hack Squats: 50/15, 70/15, 90/12
Angled Leg Press: 180/15, 230/12, 270/10
Angled Calf Raises: 180/30, 230/30, 270/30
Legs Curls: 40/15, 40/12, 40/12
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/10, 100/10, 100/10
Abductor:100/10, 100/10, 100/10
LF Glutes: 30/15, 40/12, 50/10
7:15 AM - 30 mins...
Thursday, October 14th 2010
WORKOUT8:00 AM - 100 mins. of Spinning ~ 20 miles (135 AVG - 153 MAX HR) 695 Kcals.
Another great ride. I am finding that the more well rested I am, the more I am able to bring it in my classes.