SCUNNINGHAM's CalorieKing Blog
Friday, July 23rd 2010
WORKOUT5:40 AM - Spinning ~ 8 miles ( 110 AVG - 124 MAX HR) 238 Kcals.
Class was somewhat easy since Nikki was substituded. I am kind of glad since my body is really sore from yesterdays workout.
6:40 AM - 32 mins of Hill Walking - 2.37 miles (109 AVG - 125 MAX HR) 149 Kcals.
Breakdown: 4.5 MPH pace with 0 % to 4.9 % incline with .5% increase every 1/4 mile x 9 sets. followed by 2 minute cooldown.
Thursday, July 22nd 2010
WORKOUT6:30 AM - 66 mins. of Weights - Legs (101 AVG - 130 MAX HR) 205 Kcals.
Lunges w/dbl. curls: 10/25, 10/25, 10/25
Barbell Squats: 65/15, 85/15, 105/12
Hack Squat: 95/15, 115/12, 135/12
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raises: 180/25, 230/25, 280/25
Leg Curl: 40/15, 50/15, 60/10
Leg Extension: 52.5/15, 60/12, 67.5/10
rotary Calf: 150/15, 150/15, 150/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12
7:45 AM - 35 min Run w/...
Friday, July 16th 2010
WORKOUT5:25 AM - 81 mins. of Spinning ~ 13 miles ( 129 AVG - 149 MAX HR) 527 Kcals.
Really Great Workout. Heart-rate up, intensity on & lots and lots of sweat!!!!
7:00 Am - 65 mins. Incline Walk ~ 4.25 miles ( 120 AVG - 139 MAX HR) 375 Kcals
Breakdown: 4.0 mph pace @ 4.0 - 8.5 % incline with .5% incline increase every 5 mins.,
then 9.0 - 11.0 % incline with .5 % incline increase every 2 mins.
Cool-down: 3.5 mph for 5 mins.
Thursday, July 15th 2010
WORKOUT5:45 AM ~ 30 mins. of Weights - Legs (NO HR) ~ 90 Kcals.
Squats: 65/10, 95/10, 95/10
Angled Leg Press: 180/10, 180/10 180/10
Angles Calf Raises: 180/10, 180/10, 180/10
Leg Curl: 30/15, 40/10, 40/10
Leg Extension: 45/10, 60/10, 75/10
Quick & easy leg workout, I convinced one of my spinning partners to try weight training for the legs. He currently only weight trains the upper body. I don't know why most guys shy away for leg training. I think it makes you str...
Wednesday, July 14th 2010
WORKOUT5:45 Am - 82 mins. of Spinning ~ 12 miles (NO HR) ~ 410 Kcals.
7:20 AM - 31 mins of Running - 3.37 miles ( NO HR) ~250 Kcals.
3 MILES in 26:05 mins. - Breakdown: 6.8 - 7.1 mph with .1 MPH increase every 5 mins, then 7.0 MPH pace for 6 mins. Followed by 5 mins walking cool-down (.37 mile) at 4.5 - 4.1 MPH with .1 MPH decrease every 1 min.
8:00 AM - 26 mins. of Swimming Laps ~ .66 mile ( 116 - 124 HR) 157 Kcals.
Wow, this swimming workout felt really great, I felt mu...