Niko’s Weekly Dose # 2 | Follow My Weekly Training Program

My training program for this week consisted of the second week of the new weight training program that I am trialing. I am finding with my weight training, the concepts of the new program are really straight forward and easy to follow.

This week also marks the start of the new ‘Summer' Touch Rugby League Season, which I use as my form of hidden exercise. I find it to be a great HIIT session, without feeling like exercise.

 

Training: Crossfit
Date: Sunday 13th November 2011
Time: 8:30pm
Location: The Pit
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:
• 10 x Push-ups
• 15 x Sit-ups
• 15 x Step-ups
• 15 x Star Jumps
• 10 x 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 34 minutes to complete, keeping my heart rate at an average of 140 BPM, burning a little over 400kcal.

 

Training: Weight Training (Phase 1 – Week 2 – Day 1)
Date: Monday 14th 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 15kg
– Set 2: 10 reps x 15kg
– Set 3: 10 reps x 15kg

• Inverted Row (1b)
– Set 1: 10 reps x 15kg
– Set 2: 10 reps x 15kg
– Set 3: 10 reps x 15kg

• Dumbbell Split Squat (2a)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Hammer Curls (2b)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 36mins to complete burning about 258kcals with an average heart rate of 114BPM.

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: Touch Rugby League
Date: Tuesday 15th November 2011
Time: 8:20pm

 

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

 

 

Tonight's game was the first night of grading for the new season. My high intensity intervals and rest periods for tonight were 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.

I don't know the name of the team that we played but they were pretty ordinary. We ended up winning 16-0.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 159BPM burning 600 kcals. Not bad for a hidden exercise session!

 

Training: Weight Training (Phase 1 – Week 2 – Day 2)
Date: Wednesday 16th 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 45kg
– Set 2: 8 reps x 45kg
– Set 3: 8 reps x 45kg

• Incline Bench Press (1b)
– Set 1: 8 reps x 75kg
– Set 2: 8 reps x 75kg
– Set 3: 8 reps x 75kg

• Close Grip Bench Press (2a)
– Set 1: 8 reps x 65kg
– Set 2: 8 reps x 65kg
– Set 3: 8 reps x 65kg

• Deadlifts (2b)
– Set 1: 8 reps x 125kg
– Set 2: 8 reps x 125kg
– Set 3: 8 reps x 125kg

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 17th November 2011
Rest Day

 

Training: Weight Training (Phase 1 – Week 2 – Day 3)
Date: Friday 18th November 2011
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)

• Squats
– Set 1: 6 reps x 125kg
– Set 2: 6 reps x 125kg
– Set 3: 6 reps x 125kg
– Set 4: 6 reps x 125kg

• Chin Up (1a)
– Set 1: 6 reps x 12kg
– Set 2: 6 reps x 12kg
– Set 3: 6 reps x 12kg
– Set 4: 6 reps x 12kg

• 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 48mins 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.

 

Date: Saturday 19th November 2011
Rest Day

 

This week was a big week completing 5 sessions. At the moment my motivation levels are exceptionally high, it is also helps that I had training partners for all but 1 session this week.

As I always say, surround yourself with like minded people and you can inspire each other to reach your goals.

As I post my weekly dose, I only have about 4 weeks until I am on holidays. The family and I will be enjoying a beach holiday this year, so Mrs Niko and I are getting stuck into training.

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 32 Minutes
Total kcals: 1,923

 

4 Comments
  1. I bet the upcoming beach holiday is giving you some extra motivation Niko! I love how you surround yourself with positive people who encourage you to keep in shape! 😀

    • Chris,
      The beach holiday is definitely a motivating factor. Surrounding myself with like minded people is my key to staying motivated year round. How do you keep yourself motivated?
      Niko

      • Currently I hire a personal trainer Niko so I have no choice but to workout hard. 😀 Apart from that I try to keep track of the progress I have made in the gym and surround myself with people who encourage me. For Christmas I am looking forward to attending a few parties and social events too! #Excited! 🙂

        • Great work Chris. Just remember you are working out hard, because you are pushing yourself. I see plenty of people training with personal trainers who barely break a sweat. It’s all about having the right attitude.

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