SCUNNINGHAM's CalorieKing Blog
Friday, October 8th 2010
WORKOUT5:20 AM 75 mins. Weights - Arms & Shoulders (88 AVG - 143 MAX HR) 238 Kcals.
Assisted Wide Grip Pull-ups: 105/15, 90/12, 75/10
Assisted Narrow Grip Pull-ups: 105/15, 90/12, 75/6
Assisted Dips: 95/15, 75/12, 60/8
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/10, 20/8
Bench Dips: 3 sets of 20
LF Arm Curls: 25/15, 30/12, 35/8
LF Overhead Tricep: 40/15, 50/12, 60/6
Barbell Curl: 30/15, 40/8, 40/6
Rope Push-down: 20/15, 25/8, 25/7
LF Lat. Raise: 30/15, 35/8. 35...
Thursday, October 7th 2010
WORKOUT7:30 AM - 60 mins. of Incline Walking - 4.0 miles (110 AVG - 120 MAX HR) 288 Kcals.
Breakdown:
2% incline for 30 mins.
3% incline for 15 mins.
4% incline for 15 mins.
QOUTE OF THE DAY
A healthy body is a guest chamber for the soul: a sick body is a prison Francis Bacon
Wednesday, October 6th 2010
WORKOUT6:30 AM - 75 mins. of Weights - Legs & Butt (103 AVG - 137 MAX HR) 305 Kcals.
Squats: 95/20, 105/20, 135/15, 155/6
Walking lunges with hammer curls: 8/25, 10/25, 10/25
Hack Squats: 50/15, 70/15, 90/12
Legs Curls: 40/15, 50/12, 60/6
Leg Extention: 45/15, 60/12, 75/10
Angled Leg Press: 180/15, 230/15, 280/10
Angled Calf Raises: 180/25, 230/25, 280/25
Adductor: 100/15, 110/12, 120/10
Abductor:100/15, 110/12, 120/10
LF Glutes: 30/15, 40/15, 50/15
QOUTE ...
Tuesday, October 5th 2010
WORKOUT6:15 AM - 68 mins. of Weights - Chest, Back & Abs (93 AVG - 130 MAX HR) 216 Kcals.
Bench Press: 75/15, 85/12, 95/10, 105/4
Bench Knee-in & outs: 4 sets of 30
Cable Cross-over: 30/15, 40/12, 45/10
Str. Leg Hanging Raises: 3 sets of 10
Incline Flyes: 20/15, 25/12, 30/10
Dbl Side Bends: 20/15, 25/15, 30/10
Rows: 35/15, 45/12, 55/6
LF Abdominal: 80/15, 85/15, 85/15
Rear Deltoid: 60/15, 65/10, 70/8
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 75/6
7:25 AM...
Monday, October 4th 2010
WORKOUT5:15 AM - 82 mins. of Spinning ~ 16.2 miles (122 AVG - 144 MAX HR) 474 Kcals.
6:45 AM - 32 mins. of Running Intervals -3.5 miles (141 AVG- 156 MAX HR)244 Kcals.
Run 6.0 MPH for 2 mins. / Run 7.5 MPH for 1 min. X 10 sets, cool-down run at 6.0 MPH for 2 mins.
QOUTE OF THE DAY
Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are.
- Bernice Johnson Reagon