Niko’s Weekly Dose # 15 | Follow My Weekly Fitness Plan

This week was full of family and work commitments, which meant that I only had a chance to complete 2 weight training sessions instead of my usual 3. Occasionally you have weeks where, for one reason or another, you don't meet you training goals.

Make sure you don't beat yourself up too much about it, remember that your training routine should be part of your lifestyle and therefore it needs to be flexible. The flexibility this week was instead of hitting my 3rd weight session, I decided to go surfing, which is an awesome Hidden Exercise Session.

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Crossfit (Deck of Cards)
Date: Sunday 12th February
Time: 5:30pm
Location: Ormo’s Gym
Training Partner: Ormo

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:

  •  Dynamic Stretching
  •  Body Weight Squats x 20
  •  Push-ups x 20

 

Workout: (Deck of Cards)

  • Take a deck of playing cards.
  • For each suit and jokers, assign an exercise.
  • For today’s session I assigned the following:
  • Hearts: Chin-ups.
  • Spades: Kettle Bell Swings (24kg)
  • Diamonds: Up-Downs.
  • Clubs: Squats (Holding a 20kg plate)
  • Place the deck of cards face down.
  • For each card you turn over complete the number of reps for the exercise assigned to the suit, i.e:

 

Weekly Fitness Plan

10 of Diamonds = 10 x Up-Downs

  •  Continue through cards until deck is completed.
  • Try and complete session without resting. If you can’t take short breaks until you finish the deck.
  • If training in a group like I did today, make sure you don’t select the same exercises to the same suit as each other You can all perform the same exercises, just assign them to different suits.
  • Sip on water during the workout.

 

Weekly Fitness Plan

We use a whiteboard to track our exercises

 

Warm down:
• Static Stretching.

This workout (not including warm-up and warm-down) only took 21.19 minutes to complete, keeping my heart rate at an average of  158 BPM, burning a little over 340kcal

 

Training: Weights Training (Phase 2 – Week 6 – Day 1)
Date: Monday 13th February 2012
Time: 8:30pm
Location: The Pit
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 12.5kg
– Set 2: 9 reps x 12.5kg
– Set 3: 9 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: 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 30kg
– Set 2: 9 reps x 30kg
– Set 3: 9 reps x 30kg

 

Finisher:
Step-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Step-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

 

If you are not sure how to perform step-ups correctly, watch this video

 

httpvh://www.youtube.com/watch?v=aaDlSd8rWXY

 

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 14th February 2012
Time: 8:30pm


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

 

This week's game was the semi-final for the current season. Our opposition were a team called ‘The Massive Duds'.

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.

I was feeling a bit flat tonight, but we still ended up running out winners by 7-0.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 150BPM burning 580kcals. Not bad for a hidden exercise session!

 

Date: Wednesday 15th  February 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 6 – Day 2)
Date: Thursday 16th February 2012
Time: 8:30pm
Location: The Pit
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)
• Squats
– Set 1: 5 reps x 135kg
– Set 2: 5 reps x 135kg
– Set 3: 5 reps x 135kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 30kg
– Set 2: 7 reps x 30kg
– Set 3: 7 reps x 30kg
– Set 4: 7 reps x 30kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 305kg
– Set 2: 7 reps x 305kg
– Set 3: 7 reps x 30kg
– Set 4: 7 reps x 305kg

• Dips
– Set 1: 8 reps x 30kg
– Set 2: 7 reps x 30kg
– Set 3: 6 reps x 30kg

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: Friday 17th  February 2012
Rest Day

 

Training: Surfing
Date: Saturday 18th January 2012
Time: 10:00am
Location:Pippi Beach, Yamba, NSW

 

If You Want To Improve Your Fitness Whilst Having Fun, Try Surfing

 

This week I had another chance to have a go at surfing, this time under the tutelage of my father-in law I concentrated a lot on my paddling whilst on the board.

I had a great time and managed to catch a few waves, which was cool. By the end of an hour, whilst I was still having a ball, my arms and shoulders were exhausted so it was time to call it a day.

Whilst I didn't wear my heart rate monitor whilst I was surfing I did use a calculator at www.sparkpeople.com to work out approximately how many calories I had burnt.

This workout took 60 minutes to complete, burning approximately 493kcal.

 

This week's training had a stack of variety, not only with the sessions I completed but who I trained with and where. During the week I had 3 different training partners and trained in 4 different locations. I find it's a great way to stay fresh and keep your motivation levels up.

This week also saw my Touch Rugby League team qualify for the summer season grand final, I can't wait!

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 50 Minutes
Total kcals: 2,223

2 Comments
  1. Hey mate just on your site again and was wondering if you could also had at the end of your training what foods/ drinks to have after training i know you mention your protein shakes or whatever but could you just give an option of every day food items that the average person would have in there cupboard or fridge.

    Thanks mate Roon

    • Roon,
      As you said my option after a workout is to have a protein shake and a piece of fruit. Another good option after training is a piece of fruit and a glass of low fat milk or a large glass of chocolate milk. Straight after training you need simple carbs to replenish your body’s glycogen stores and protein to repair your muscles. The ratio you should aim to hit is 2:1 carbs to protein. Both of the mentioned options go very close to those ratios and can be found in most people’s fridges or cupboards. Hope this helps.
      Niko

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