Niko’s Weekly Dose # 18 | Follow My Weekly Fitness Plan

This week was another great week for testing of my new Afterburn Training System Product that I am developing.

This week I also got an awesome surprise from Mrs Niko, for our 8th wedding anniversary she bought me a new Polar FT4 heart rate monitor.

This monitor is a step up from the one that I had been using for the last few years.

 

 

My favorite new feature being, that it measures my maximum heart rate during a training session.

 

Weekly Fitness Plan

My New FT4 Polar!

 

Keep an eye out for my maximum heart rate, during my review of each training session.

 

Anyhow here is how my weekly fitness plan unfolded:

 

Date: Sunday 4th March 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 3)
Date: Monday 5th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil


My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

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

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Bench Press

– Set 1: 6 reps x 80kg
– Set 2: 4 reps x 87.5kg
– Set 3: 8 reps x 92.5kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

Complete 5 Rounds of:

  • 10 x Hang Cleans
  • 10 x Push-ups
  • 10 x Dumbbell Swings
  • 10 x Overhead Squats
  • 100 Skips with Skipping Rope

Afterburn Exercises Phase Notes:

  • Move through rounds without a break.
  • Sip on water during the workout.

 

For those that are not sure what an overhead squat is, watch this video

httpvh://www.youtube.com/watch?v=efGFLAZm1V8&feature=fvst

 

Warm down:

  •  Static Stretching.

This workout, including warm-up and down took only took 40 minutes to complete, keeping my heart rate at an average of 127 BPM, burning a little over 400kcal.

 

Training: Afterburn Exercises (Test Phase Week 3)
Date: Tuesday 6th March 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Nil


My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

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

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Deadlifts

– Set 1: 6 reps x 115kg
– Set 2: 4 reps x 122.5kg
– Set 3: 7 reps x 130kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

Complete 6 Rounds of:

  • 600m Run
  • 1 Minute rest

Afterburn Exercises Phase Notes:

  • Complete run component at about 80% of maximum effort.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

 

This workout, including warm-up and down took only took 45 minutes to complete, keeping my heart rate at an average of 133 BPM, burning a little over 473kcal.

 

Training: Afterburn Exercises (Test Phase Week 3)
Date: Wednesday 7th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil

 

My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

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

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Military Press

– Set 1: 6 reps x 40kg
– Set 2: 4 reps x 45kg
– Set 3: 8 reps x 50kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

  • 50 x Hang Cleans
  • 400m Run
  • 50 x Barbell Rows
  • 400m Run
  • 50 x Push-ups
  • 400m Run
  • 50 x Squats
  • 400m Run

 

Afterburn Exercises Phase Notes:

  • Complete all exercises as quickly as possible without break.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout, including warm-up and down took only took 35 minutes to complete, keeping my heart rate at an average of 120 BPM, with a maximum heart rate of 165BPM, burning a little over 432kcal.

 

Training: Afterburn Exercises (Test Phase Week 3)
Date: Thursday 8th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil

 

My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

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

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Squats

– Set 1: 6 reps x 100kg
– Set 2: 6 reps x 115kg
– Set 3: 8 reps x 130kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

Sequence:

  • 10 x Push-ups
  • 5 x Chin-ups
  • 15 x Squats

Total Sequences Completed: 20

 

Afterburn Exercises Phase Notes:

  • Move through each exercise as quickly as possible.
  • Repeat this sequence as many times as you can within 20 minutes.
  • Rest when you need to.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

 

This workout, including warm-up and down took only took 45 minutes to complete, keeping my heart rate at an average of 130 BPM, with a maximum heart rate of 163BPM, burning a little over 450kcal.

 

Date: Friday 9th March 2012
Rest Day

 

Date: Saturday 10th March 2012
Rest Day

 

 

Well that's the week that was. Another great week of training and testing of my new Afterburn Training System.

Some things to look forward to in the next week is Mrs Niko making a modified comeback to The Pit and the interview that I did with the Andrew from The Interview Series  is going live. I will post the links to the interview as soon as I get them.

 

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: 4
Total Time Trained: 2 Hours 45 Minutes
Total kcals: 1,755

 

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