Niko’s Weekly Dose # 14 | Follow My Weekly Fitness Plan

Well I'm happy to report that the weather in Brisbane improved dramatically this week. As a result I was able to do both my cardio sessions for the week outdoors.

My favorite session for the week was a HIIT running session that Mrs Niko and I did on the bay in Brisbane on Saturday morning. A tough session with great views.

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

Date: Sunday 5th  February 2012
Rest Day

 

Training: Weights Training (Phase 2 – Week 5 – Day 1)
Date: Monday 6th February 2012
Time: 8:30pm
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)

• Chin Up (1a)
– Set 1: 9 reps x 12kg
– Set 2: 9 reps x 12kg
– Set 3: 9 reps x 12kg

• 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: 8 reps x 22.5kg
– Set 2: 8 reps x 22.5kg
– Set 3: 8 reps x 22.5kg

• Dumbbell Split Squat
– Set 1: 9 reps x 26kg
– Set 2: 9 reps x 26kg
– Set 3: 9 reps x 26kg

 

Check out this guy's insane chin-up ability!

 

httpvh://www.youtube.com/watch?v=K1JqtbRPNps

 

Finisher:
Burpees using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 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 45mins to complete burning about 402kcals with an average heart rate of 123BPM.

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.

 

Training: Touch Rugby League
Date: Tuesday 7th February 2012
Time: 8:30pm


Touch Rugby League my Hidden Exercise Session to Stay Fit & Lean

 

Tonight's game was our last game before finals. The team we had to play tonight, “Young Guns” were the only other undefeated team in our competition.

As usual the game was fast paced making for a great HIIT session. During the game I concentrated going as hard as I could for about 2 minutes, then I would substitute off and have a 2 minute rest.

With each half lasting 20mins, it made for a hard HIIT session, but as per usual and it didn't even feel like exercise because I was having fun.

The Young Guns were tough, but we still ended up running out winners by 5-3.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 153BPM burning 610kcals. Not bad for a hidden exercise session!

 

Training: Weight Training (Phase 2 – Week 5 – Day 2)
Date: Wednesday 8th February 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: 7 reps x 130kg
– Set 2: 7 reps x 130kg
– Set 3: 7 reps x 130kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 27.5kg
– Set 2: 7 reps x 27.5kg
– Set 3: 7 reps x 27.5kg
– Set 4: 7 reps x 27.5kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 27.5kg
– Set 2: 7 reps x 27.5kg
– Set 3: 7 reps x 27.5kg
– Set 4: 7 reps x 27.5kg

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

Finisher:
Dumbbell Swings using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Dumbbell Swings 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 59mins to complete burning about 408kcals 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 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.

 

Date: Thursday 9th  February 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 5 – Day 3)
Date: Friday 10th February 2012
Time: 10:00am
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)

• Deadlifts
– Set 1: 5 reps x 145kg
– Set 2: 5 reps x 145kg
– Set 3: 5 reps x 145kg

• Incline Bench Press (1a)
– Set 1: 5 reps x 87.5kg
– Set 2: 5 reps x 87.5kg
– Set 3: 5 reps x 87.5kg
– Set 4: 5 reps x 87.5kg

• Chin-ups (1b)
– Set 1: 5 reps x 15kg
– Set 2: 5 reps x 15kg
– Set 3: 5 reps x 15kg
– Set 4: 5 reps x 15kg

• Hammer Curl
– Set 1: 6 reps x 22.5kg
– Set 2: 6 reps x 22.5kg
– Set 3: 6 reps x 22.5kg
– Set 4: 6 reps x 22.5kg

 

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 55mins to complete burning about 260kcals with an average heart rate of 102BPM.

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: HIIT
Date: Saturday 11th February 2012
Time: 10:30am
Location: Bayside
Training Partner: Mrs Niko


HIIT the King of Afterburn Exercises

 

Warm-up:

  • Dynamic Stretching
  • 5 Minutes of light jogging

Workout:

  • 90% effort of running for 30 seconds (High Intensity Interval)
  • 40% effort of running for 30 seconds (Low Intensity Interval)

Notes:

  • Repeat the sequence 20 times (20 minutes in total).
  • Sip on water during workout.

Warm down:

  • 5 minutes of walking.
  • Static Stretching.

 

This workout including warm-up and warm-down only took 30 minutes to complete, keeping my heart rate at an average of  150 BPM, burning a little over 400kcal.


 

Another great week of training in the bag with plenty of variety and a decent amount of calories burnt.

Also some exciting news for the site this week, plans have been put in place to commence a monthly e-zine, which is an electronic magazine. What this means is readers that have signed up, will receive a complimentary monthly noeXcusefitness e-zine.

The e-zine will be packed with information from industry insiders, hints, tips and special deals.

How do you sign up? Simply CLICK HERE to receive my COMPLIMENTARY REPORT on HOW TO LOSE WEIGHT WITHOUT DIETING!

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 questions about your training!

 

Weekly Summary:
Sessions: 5
Total Time Trained: 3 Hours 54 Minutes
Total kcals: 2,080

Leave a Reply