Niko’s Weekly Dose # 11 | Follow My Weekly Fitness Plan

This week was the end of Week 2/Phase 2 of the weight training program that I am reviewing. I am finding Phase 2 as good if not better than Phase 1 so far.

This is definitely a product that I will be recommending for anyone who is interested in gaining lean muscle and losing fat. Stay tuned for a full review.

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Weights Training (Phase 2 – Week 2 – Day 1)
Date: Sunday 15th January 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

 

Weight Training for Gaining Muscle and Losing Fat

 

Pre-Workout Nutrition:
• About an half an hour before training I downed a Pre-workout shake.

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Chin Up (1a)
– Set 1: 7 reps x 12.5kg
– Set 2: 7 reps x 12.5kg
– Set 3: 7 reps x 12.5kg

• Weighted Push Up (1b)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Dumbbell Curl
– Set 1: 9 reps x 22.5kg
– Set 2: 9 reps x 22.5kg
– Set 3: 7 reps x 22.5kg

• Dumbbell Split Squat
– Set 1: 9 reps x 22.5kg
– Set 2: 9 reps x 22.5kg
– Set 3: 9 reps x 22.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 48mins to complete burning about 230kcals with an average heart rate of 105BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Perform the pair of exercises (1a and 1b) as alternating sets (So you'll do one set of 1a, rest, then one set of 1b, rest again, and repeat).
• Rest for exactly a 90secs between exercises 1a and 1b and 60secs between sets of Dumbbell Curls and Dumbbell Split Squats.
• During the workout sip on water.

 

For those that are not sure how to load weight on your back for a weighted push-up, watch this video.

 

httpvh://www.youtube.com/watch?v=fKY_shuJn5Y

 

Training: Crossfit
Date: Monday 16th January 2012
Time: 8:30pm
Location: The Pit
Training Partners: Mrs Niko

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Elliptical Trainer (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:
• 10 x Push-ups
• 15 x Sit-ups
• 15 x Step-ups
• 50 x Star Jumps
• 10 x Body Weight Squats
• 2 Minutes on Elliptical Trainer

(Repeat this sequence 3 times without a break, then rest for a minute, then repeat the sequence for another 3 times without break.)

Notes:
• The 2 Minutes on the Elliptical Trainer is with a moderate resistance going as hard as you can.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 32 minutes to complete, keeping my heart rate at an average of 140 BPM, burning a little over 400kcal.

 

Date: Tuesday 17th  January 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 2 – Day 2)
Date: Wednesday 18th January 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

 

Weight Training for Gaining Muscle and Losing Fat

 

Pre-Workout Nutrition:
• About an half an hour before training I downed a Pre-workout shake.

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)
• Squats
– Set 1: 6 reps x 125kg
– Set 2: 6 reps x 125kg
– Set 3: 6 reps x 125kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 25kg
– Set 2: 7 reps x 25kg
– Set 3: 7 reps x 25kg
– Set 4: 7 reps x 25kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 17.5kg
– Set 2: 7 reps x 17.5kg
– Set 3: 7 reps x 17.5kg
– Set 4: 7 reps x 17.5kg

• Dips
– Set 1: 8 reps x 25kg
– Set 2: 8 reps x 25kg
– Set 3: 8 reps x 25kg

Finisher:
Thrusters using the Tabata Protocol – 20secs of Burpees then 10secs of rest (repeat sequence 8 times without resting between sequences)

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 50mins to complete burning about 400kcals with an average heart rate of  115BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Perform each pair of exercises (1a and 1b) as alternating sets (So you'll do one set of 1a, rest, then one set of 1b, rest again, and repeat). Perform squats and dips on their own.
• Rest for exactly a 150secs between sets of squats. Rest 75secs between exercises 1a and 1b and 60secs between sets of dips.
• During the workout sip on water.

 

For those that are not sure what Thrusters are, watch this video

 

httpvh://www.youtube.com/watch?v=BNTW7B09VJg

 

Date: Thursday 19th January 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 2 – Day 3)
Date: Friday 20th January 2012
Time: 8:00pm
Location: Work Gym
Training Partner: Nil

 

Weight Training for Gaining Muscle and Losing Fat


Pre-Workout Nutrition:
• About an half an hour before training I downed a Pre-workout shake.

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Deadlifts
– Set 1: 5 reps x 135kg
– Set 2: 5 reps x 135kg
– Set 3: 5 reps x 135kg

• Incline Bench Press (1a)
– Set 1: 5 reps x 82.5kg
– Set 2: 5 reps x 82.5kg
– Set 3: 5 reps x 82.5kg
– Set 4: 5 reps x 82.5kg

• Chin-ups (1b)
– Set 1: 5 reps x 16kg
– Set 2: 5 reps x 16kg
– Set 3: 5 reps x 16kg
– Set 4: 5 reps x 16kg

• Hammer Curl
– Set 1: 6 reps x 22kg
– Set 2: 6 reps x 22kg
– Set 3: 6 reps x 22kg
– Set 4: 6 reps x 22kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 55mins to complete burning about 380kcals with an average heart rate of 112BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Perform each pair of exercises (1a and 1b) as alternating sets (So you'll do one set of 1a, rest, then one set of 1b, rest again, and repeat). Perform Deadlifts and Hammer Curls on their own)
• Rest for exactly a 60secs between exercises 1a and 1b and 150secs between sets of Deadlifts and 75secs between sets of Hammer Curls.
• During the workout sip on water.

 

Training: Crossfit
Date: Saturday 21st January 2012
Time: 9:00pm
Location: Work Gym
Training Partner: Nil

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Elliptical Trainer (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:

  • Row 1km
  • 50 Burpees
  • Row 1km
  • 50 Burpees
  • Row 1km
  • 50 Burpees
  • Row 1km
  • 50 Burpees

Notes:
• Complete the sequence without a break.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout (not including warm-up and warm down) took 36.53 minutes to complete, keeping my heart rate at an average of 148 BPM, burning a little over 485kcal.

 

This week I completed 2 crossfit sessions instead of my usual 1. The reason was, due to a massive amount of rain, my usual game of touch rugby league was cancelled.

It is at time like this that you need to be flexible. Instead of just throwing my hands up in the air and skipping a training session because of the weather, I just switched it up and did a crossfit session indoors.

Anyhow that's my weekly fitness plan for this week, below is a summary of the week.

 

Post a comment below if you have any questions about any component of my training for the week or if you have any suggestions for an alternate crossfit session for me to try!

 

Weekly Summary:
Sessions: 5
Total Time Trained: 3 Hours 42 Minutes
Total kcals: 1,895

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