SCUNNINGHAM's CalorieKing Blog
Tuesday, September 28th 2010
WORKOUT5:25 AM - 60 mins. of Weights - Chest, Back & Abs (90 AVG - 120 MAX HR) 173 Kcals.
Bench Press: 65/15, 75/15, 85/12
Bench Knee-in & outs: 3 sets of 30
Cable Cross-over: 30/15, 40/15, 40/12
LF Abdominal: 80/15, 80/15, 80/15
Incline Flyes: 15/15, 20/15, 20/12
Dbl Side Bends: 15/15, 20/15, 20/15
Rows: 25/15, 35/15, 45/8
Dual Pulley Row: 60/15, 67.5/12, 67.5/10
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 67.5/8
6:30 AM - 65 mins. of Running - 6.67 miles (...
Monday, September 27th 2010
WORKOUT5:05 AM - 33 mins. of Running Intervals - 3.5 miles (134 AVG - 146 MAX HR) 231 Kcals.
Intervals: 6 MPH for 2 mins. / 7 MPH for 1 min. x 10 sets = 30 mins.
Cool-down: 6 MPH for 3 mins. = 3 mins.
5:45 AM - 50 mins. of Spinning -~ 10 mins. ( 118 AVG - 134 MAX HR) 272 Kcals.
6:40 AM - 30 mins. of Stepper - 3.25 miles ( 116 AVG - 126 MAX HR) 160 Kcals.
ML5 for 10 mins.
ML6 for 10 mins.
ML7 for 10 mins.
Sunday, September 26th 2010
WORKOUT4:30 PM - 50 mins. of Running - 5.25 miles (138 AVG - 148 MAX HR) 369 Kcals.
Warm-up: 6 MPH for 10 mins.
Intervals: 6 MPH for 2 mins / 7 MPH for 1 mins X 13 intervals + 39 mins.
Cool-down: 6 MPH for 1 min.
Note: Natfure called & I had to cut my cool-down to just 1 minute.
5:45 PM - 45 mins. of Swimming Laps - 1.0 miles (102 AVG - 112 MAX HR) 181 Kcals.
300 M - Kickboard with flippers
300 M - Flipper & fins.
150 M - Thigh squeezer (?) & fins
150 ...
Friday, September 24th 2010
WORKOUT5:35 AM - 60 mins. of Stepper - 6.88 miles (129 AVG - 140 MAX HR) 384 Kcals.
Manual Level 5 for 15 mins.
Manual Level 6 for 15 mins.
Manual Level 7 for 20 mins.
Manual Level 8 for 8 mins.
Manual Level 9 for 2 mins.
6:40 AM - 65 mins. of TM Running - 6.69 miles ( 135 AVG - 163 MAX HR) 466 Kcals.
Run: 6.69 miles WALK: .36 miles
Interval 1: Run 3 mins. @ 6 MPH / Run 1 min. @ 7 MPH X 10 sets
Interval 2: Run 2 mins. @ 6 MPH / Run 1 min @ 7 MPH x 3 sets
Interva...
Thursday, September 23rd 2010
WORKOUT5:25 AM - 60 mins. of Spinning ~ 12 miles (129 AVG - 142 MAX HR) 395 Kcals.
6:35 AM - 85 mins. of Running on TM - 8.37 miles (138 AVG - 149 MAX HR)626 Kcals.
6 MPH pace for 8 miles, then 5 min walking cool-down @ 4.5 - 4.1 MPH pace with .1 MPH decrease every 1 min.
What a good run. I planned on only running for 40 mins. but my legs felt strong. So I kept on running. Ended up doing 80 mins. & could have done longer but I need to go home and get shower & make lun...