SCUNNINGHAM's CalorieKing Blog
Thursday, August 12th 2010
WORKOUT5:15 AM - 80 mins of Weights-Chest, Shoulder&Back (102 AVG - 137 MAX HR) 309 Kcals.
Bench Press: 95/10, 105/8, 115/ (With help from spotter on the 4th rep)
Knee in & outs: 30, 30, 30, 30
Cable Cross-over: 40/15, 45/12, 50/8
Straight Leg Hanging Leg Lifts: 3 sets of 8
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/12, 30/6
Bent Over Rows: 25/15, 35/15, 45/10
Abdominal: 95/15, 95/15, 95/15
Rear Deltoids: 60/12, 65/10, 75/6
Lat Flexor: 90...
Wednesday, August 11th 2010
WORKOUT5:15 AM - 97 mins. of Spinning ~ 18 miles ( 123 AVG - 148 MAX HR) 566 Kcals.
7:55 AM - 34 mins. of Running Outside ~ 3.1 miles ( 136 AVG - 153 MAX HR) 244 Kcals.
Tuesday, August 10th 2010
WORKOUT6:00 AM - 80 mins. of Weights - Legs (99 AVG - 139 MAX HR) 304 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/12, 135/10
Hack Squat: 70/15, 90/12, 110/10
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raises: 180/30, 230/30, 280/30
LF Glute: 30/15, 40/15, 50/15
Leg Curl: 40/15, 50/8, 50/6
Leg Extension: 45/15, 60/12, 75/10
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Standing Calf Raises: 105/15,...
Monday, August 9th 2010
WORKOUT5:10 AM - 100 mins. of Spinning ~ 18 miles ( 121 AVG - 147 MAX HR) 568 Kcals.
7:10 AM - 30 mins of AB Workout ( 97 AVG - 125 MAX HR) 109 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 10
Roman Chair - Alternating Straight leg & Knee In: 3 sets of 20
Hanging Straight Legs: 3 sets of 8
Bench Straight Leg & Knee In: 3 sets of 30
LF Abdominal: 95/15, 95/15, 95/15
Side Planks with twist arm: 3 sets of 15 each side
Side Pla...
Sunday, August 8th 2010
WORKOUT8:00 AM - 77 mins of Weights-Chest, Shoulder&Back (102 AVG - 137 MAX HR) 309 Kcals.
Bench Press: 95/10, 105/8, 115/ (with help from spotter on the 4th rep)
Knee in & outs: 3 sets of 30
Cable Cross-over: 40/15, 45/10, 50/6
Hanging Straight Leg Lifts: 3 sets of 8
Dbl Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/12, 30/10
Bent Over row: 70/15, 80/15, 90/10
Rear Deltoids: 60/12, 65/10, 70/8
Lat Flexor: 90/12, 105/10, 115/4
LF Lat Raises: 30/...