SCUNNINGHAM's CalorieKing Blog
88 Kcals
Saturday, August 7th 2010
WORKOUT7:10 am - 50 mins. of Stepmill - 3.88 miles ( 120 AVG - 134 MAX HR) 286 Kcals.
Intensity: Manual - Level 4 for the entire duration.
8:10 AM - 30 mins. of Stepper - 2.55 miles ( 109 AVG - 120 MAX HR) 141 Kcals.
Intensity: Manual- Level 4 for 20 mins, then Manual - Level 5 for 10 mins.
8:45 AM - 32 mins of Weights - Arms ( 78 AVG - 130 MAX HR) 62 Kcals.
Trained with Aliza from the Gym.
DBL Curls: 20/15, 25/10, 25/10
Bench Dips: 3 sets of 15
Barbell Curl: 40...
Friday, August 6th 2010
WORKOUT6:00 AM - 53 mins. of Spinning ~ 10 miles ( 131 AVG - 150 MAX HR) 334 Kcals.
Woke up late today, didn't make it to class until near 66:00 AM.
7:30 AM - 22 mins of AB Workout ( 101 AVG - 127 MAX HR) 84 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 6
Bench Straight Leg & Knee In: 3 sets of 30
Bench Reach ups: 3 sets of 10...
Thursday, August 5th 2010
WORKOUT5:45 AM - 70 mins. of Weights: Arms (96 AVG - 137 MAX HR) 292 Kcals
Assisted Chin-ups (Narrow grip): 90/10, 90/8, 90/6
Assisted Chin-ups (Wide Grip): 90/15, 75/10, 75/10
Assisted Dips: 90/15, 75/10, 60/8
Push-ups: 3 sets of 15
Dbl Curls: 15/15, 20/10, 25/4
DBL Overhead Press: 20/15, 25/15, 30/10
DBL Kickbacks: 10/15, 12/10, 15/6
Barbell Curl: 30/15, 40/10, 50/4
Rope Pulldown: 40/15, 50/12, 60/8
LF Dips: 90/15, 105/12, 120/6
Bisolator: 40/15, 50/12, 60/8
...
Wednesday, August 4th 2010
WORKOUT5:45 AM - 57 mins. of Spinning ~ 10 miles ( 129 AVG - 152 MAX HR) 345 Kcals.
At the end of class, we were informed my our instructor Tony that August 30th will be his last day instructing the 5:15 AM class. I am really going to miss him. He played awesome rock music & he really knew how to push us beyond our limits. However, he will still be teaching the 8:30 AM class on Tuesday. I will need to rearrange my work schedule to make this happen.
7:05 AM - 50 mins of...
Tuesday, August 3rd 2010
WORKOUT6:30 AM - 70 mins. of Weights - Legs (102 AVG - 144 MAX HR) 282 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/12, 135/8
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, 40/12, 50/10
Leg Curl: 40/15, 50/12, 60/6
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Standing Calf Raises: 105/15, 10...