Niko’s Weekly Dose # 3 | Follow My Weekly Training Program

This week I moved into the third week of the new weight training program that I am trialing. I am still making good progress with the new program, with strength gains over the majority of my lifts.

Also this week I was in contact with a mate called Pencil. I was talking to him about a new crossfit session that I could try. I ended up giving his session a go on the Monday of this week, and it was a killer.

 

 

Training: Weight Training (Phase 1 – Week 3 – Day 1)
Date: Sunday 20th November 2011
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)
• Dips (1a)
– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 10 reps x 17.5kg

• Inverted Row (1b)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Dumbbell Split Squat (2a)
– Set 1: 10 reps x 22.5kg
– Set 2: 10 reps x 22.5kg
– Set 3: 10 reps x 22.5kg

• Hammer Curls (2b)
– Set 1: 12 reps x 22.5kg
– Set 2: 12 reps x 22.5kg
– Set 3: 12 reps x 22.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 36mins to complete burning about 242kcals with an average heart rate of 111BPM.

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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 90secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

Training: Crossfit
Date: Monday 21st November 2011
Time: 8:30pm
Location: Work Gym
Training Partner: 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:

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

 

A demonstration for those that are not sure what a burpee is.I’m not sure why they are called burpees, I guess calling them “I feel like I’m going to spew” isn’t very encouraging!

httpvh://www.youtube.com/watch?v=W5oXadjFAlQ

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 37.25 minutes to complete, keeping my heart rate at an average of 149 BPM, burning a little over 500kcal.

 

Training: Touch Rugby League
Date: Tuesday 22nd November 2011
Time: 8:20pm

 

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

 

 

Tonight’s game was the second week of grading for the new season. My high intensity intervals and rest periods for tonight were again fairly short as we had plenty of reserves.

What that meant was I would go as hard as I could for about 2 minutes, then I would 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.

This week we played a team called Shirts and Skins. It was a good game, which we ended up winning 7-2.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 141BPM burning 517 kcals. Not bad for a hidden exercise session!

 

Training: Weight Training (Phase 1 – Week 3 – Day 2)
Date: Wednesday 23rd November 2011
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)

• One Arm Dumbbell Row (1a)
– Set 1: 8 reps x 50kg
– Set 2: 8 reps x 50kg
– Set 3: 6 reps x 50kg

• Incline Bench Press (1b)
– Set 1: 6 reps x 80kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 80kg

• Close Grip Bench Press (2a)
– Set 1: 8 reps x 70kg
– Set 2: 8 reps x 70kg
– Set 3: 8 reps x 70kg

• Deadlifts (2b)
– Set 1: 6 reps x 130kg
– Set 2: 6 reps x 130kg
– Set 3: 6 reps x 130kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 49mins to complete burning about 265kcals with an average heart rate of 107BPM.

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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 75secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

Date: Thursday 24th November 2011
Rest Day

 

Date: Friday 25th November 2011
Rest Day

 

Training: Weight Training (Phase 1 – Week 3 – Day 3)
Date: Saturday 26th November 2011
Time: 10:00am
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 on elliptical trainer
• 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 130kg
– Set 2: 5 reps x 130kg
– Set 3: 5 reps x 130kg
– Set 4: 5 reps x 130kg

• Chin Up (1a)
– Set 1: 6 reps x 14kg
– Set 2: 6 reps x 14kg
– Set 3: 6 reps x 14kg
– Set 4: 5 reps x 14kg

• Dumbbell Shoulder Press (1b)
– Set 1: 6 reps x 24kg
– Set 2: 6 reps x 24kg
– Set 3: 6 reps x 24kg
– Set 4: 6 reps x 24kg

• EZ Bar Curl
– Set 1: 9 reps x 45kg
– Set 2: 9 reps x 45kg
– Set 3: 9 reps x 45kg
– Set 4: 7 reps x 45kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 49mins to complete burning about 400kcals with an average heart rate of 119BPM.

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 150secs between sets of squats, 60secs between exercises 2a and 2b and 90secs between sets of EZ Bar Curls.
• During the workout sip on water.

 

On the advice of Pencil, when listing my times for a crossfit session, I will only be counting the time it takes for the actual crossfit component (warm-up and warm down are not included in the time). My reason for this is Pencil suggested that it could not only promote a bit of healthy competition, with others around the world, but it would also give me a good indication of how my fitness is improving.

I was concerned that this might promote the site as a bit of a crossfit boasting site, but then I figured it would be a great way for me to challenge myself. To be honest, for obvious reasons I don’t race through my warm-up and warm downs, but I was counting them towards my time.

Now if I only concentrate on the time I spend doing the crossfit session, I have a time to beat when I am training. This will force me to up my intensity to try and beat my previous best time and therefore increase my level of fitness.

Good idea Pencil, for those that are curious Pencil completed the same crossfit session in 32mins!!

Anyhow that’s the week that was, below is a summary of the week.

 

Let me know 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 41 Minutes
Total kcals: 1,924

 

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2 Comments
  1. Niko,

    Great schedule! I love your “hidden exercise session.” Sometimes you just need to throw those every now and then.

    -Mitchell

    • Mitchell,
      I need my hidden exercise sessions. It helps me fit in an extra HIIT session a week, without feeling like I am training.
      Niko

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