SCUNNINGHAM's CalorieKing Blog
Thursday, January 14th 2010
WORKOUT5:20 AM -92 mins of Weights:Back,Chest,Shoulders & Abs(102 AVG-139 MAX HR)370 Kcals
Assisted Pullups(wide): 12/90, 8/75, 2/60
Assisted Pullups(narrow): 12/90, 10/75, 4/60
Assisted Dips: 12/90, 10/75, 8/60
Lat Flexor: 15/60, 15/75, 8/90
LF Row: 15/60, 10/67.5, 8/75
Dbl Rows: 15/15, 12/20, 10/25
Reverse Pull-ups(Body weight): 3 sets of 8
Bench Press: 15/65, 15/75, 10/85
Cable Cross-over: 15/30, 10/40, 8/40
Dbl Flyes: 15/15, 10/25, 8/25
Dbl Side Raises:...
Wednesday, January 13th 2010
WORKOUT5:20 AM - 83 mins. of Spinning~ 14 miles (122 AVG - 149 MAX HR) 495 Kcals
12:10 PM - 45 mins Elipical - 4.25 miles (112 AVG - 121 MAX HR) 230 Kcals.
9:20 PM - 28 mins. JM Shred 2 (115 avg - 138 max hr) 145 Kcals.
Tuesday, January 12th 2010
WORKOUT7:40 AM - 37 mins of Weights-Arms (104 AVG - 125 MAX HR) 155 Kcals
DBL Curls: 15/15, 10/20, 8/20
Dips: 3 sets of 20 (Body weight)
Hammer Curls: 15/15, 15/15, 8/20
DBL Overhead Press: 15/20, 15/20, 15/25
Barbell Curl: 20/20, 15/30, 8/40
Rope Tricep Pushdown: 15/25, 9/30, 8/30
LF Arm Curl: 15/30, 8/35, 6/35
LF Seated Dip: 15/90, 12/105, 10/120
8:30 AM - 65 mins. of Spinning~ 11 miles (124 AVG - 153 MAX HR) 406 Kcals
2:20 PM - 22 mins of TM Running - 2.25 ...
Monday, January 11th 2010
WORKOUT6:20 AM - 60 mins of Spinning @ home~ 10 miles (109 AVG - 114 MAX HR) 275 Kcals
12:30 PM - 44:30 mins of TM HIIT Running - 5 miles (146 AVG - 162 MAX HR) 374 Kcals
Breakout: 6.0 - 6.7 mph every 4 mins with 1 min Interval @ 8.0 mph x 8 sets
AVG PACE: 8:54 min/mile
I am making real progress here. I have decided to change training for the Broad Street run to finish in 85 minutes or better. This comes out to be a 8:30 min/mile pace. Being I still have over 4 months...
Sunday, January 10th 2010
WORKOUT11:00 AM - 60 mins of Stepper (Manual-L6)~6.92 miles(125 AVG - 136 MAX HR) 371 Kcals
12:40 PM - 17 mins of Core Training (103 AVG - 123 MAX HR) 71 Kcals
Consisting of: 4 mins of Flex Arm hangs (3 sets of 25), 2 mins of push-ups (30 Regular & 30 Bent Knee), 3 mins of Squats w/overhead press (105 count), 3 mins of sit-ups (120 count), & 3 mins of Planks. with 30 secs rest between each exercise.
6:50 PM - 90 mins of Spinning @ home ~ 15 miles (109 AVG - 119 Max...