Niko’s Weekly Dose # 1 | Follow My Weekly Training Program

As of this week I will be posting only once a week for my training. The reason is that I have a fear that my site is going to get too hard to navigate around if I continue to post daily and some of the messages that I am trying to get out there will be lost.

The first session of the week is the first day of a new weight training program that I am really excited about.

I don't want to reveal the name of it at the moment, I want to wait till I am through Phase 1 of the program, which lasts 6 weeks.

My reason for holding back on the name of the program is I'm not a sell out and I don't want to be recommending a product, if I haven't actually trialled it myself.

After all the whole concept behind this site is: ‘Do as I do, not as I say!'

If after the first phase I think the program is working well and one I think you should try then I will reveal the name. If it turns out that I don't rate the program then I won't mention it at all.

Date: Sunday 6th November 2011
Rest Day

 

Weight Training for Gaining Muscle and Losing Fat

 

Training: Weight Training (Phase 1 – Week 1 – Day 1)
Date: Monday 7th November 2011
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

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:
– 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 12.5kg
– Set 2: 10 reps x 12.5kg
– Set 3: 10 reps x 12.5kg

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

Dumbbell Split Squat (2a)
– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 10 reps x 17.5kg

Hammer Curls (2b)
– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 10 reps x 17.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 45mins to complete burning about 350kcals with an average heart rate of 108BPM.

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.

 

Date: Tuesday 8th November 2011
Rest Day

 

Weight Training for Gaining Muscle and Losing Fat

Training: Weight Training (Phase 1 – Week 1 – Day 2)
Date: Wednesday 9th November 2011
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

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:
– 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 40kg
– Set 2: 8 reps x 40kg
– Set 3: 8 reps x 40kg

Incline Bench Press (1b)
– Set 1: 8 reps x 70kg
– Set 2: 8 reps x 70kg
– Set 3: 8 reps x 70kg

Close Grip Bench Press (2a)
– Set 1: 8 reps x 60kg
– Set 2: 8 reps x 60kg
– Set 3: 8 reps x 60kg

Deadlifts (2b)
– Set 1: 8 reps x 120kg
– Set 2: 8 reps x 120kg
– Set 3: 8 reps x 120kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 370kcals with an average heart rate of 110BPM.

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.

 

Our high intensity boxing circuit to burn fat, lose weight and increase fitness

Training: Boxing Circuit
Date: Thursday 10th November 2011
Time: 1:45pm
Location: The Pit
Training Partner: Mrs Niko

Warm-up:
• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Round of Boxing/Step-up Complex:

• 20 x Straight Punches.
• 10 x Push-ups (BW)
• 20 x Straight Punches.
• 9 x Push-ups (BW)
• 20 x Straight Punches.
• 8 x Push-ups (BW)

(Repeat this sequence until you reach one push-up)

Notes:
• Complete the whole complex without break then swap over holding the mitts.
• While the person doing the punching is doing push-ups, the person holding the focus mitts does step-ups.

Rounds of Combinations:
• 2 Min Combo (Cross-Cross-Body-Uppercut)
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:
• We use the timer to countdown the time, it's far easy than having to keep checking a clock or watch.
• We obviously take it in turns.
• We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Rounds of 30:
• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 BW Squats.

Notes:
• This is one set, we would each do this for 3 sets without rest, then we would swap over holding the mitts.
• We completed this circuit 3 times each (In total we completed 3 sets each 3 + 3 + 3)
• Whether you are holding the mitts or doing the punching, both do the squats.

Rounds of Countdowns:
• Countdowns are starting with your left, jab the mitt 10 times with your left hand, then hit it once with a right cross, jab the mitt 9 times with your left hand, then hit it once with a right cross, continue this sequence until you get to 1.
• Once you finish with your left hand, repeat the sequence with you right hand (right hand does the multiple jabs, with a left hand cross)

Notes:
• Each round consists of a sequence with your left hand, then immediately a sequence with your right.
• Complete one round, then swap over.
• Complete two rounds in total.

Warm Down:
• Static Stretching

Notes:
• We complete the circuit without breaks, you get a rest when you are holding the mitts (although it's not sometimes much of a rest).
• Sip on water throughout the workout.
• The person holding the mitts is to call out the total punches so the person doing the effort can concentrate on the exercise.

This whole session took 40mins to complete burning about 320kcals with an average heart rate of 115BPM.

 

My High Intensity Crossfit Session to Burn Fat

 

Training: Crossfit
Date: Friday 11th November 2011
Time: 8:30pm
Location: Work Gym
Training Partner: Kurt

Warm-up:
• Dynamic Stretching
• Elliptical Trainer (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:
• 8 x Cleans (50kg)
• 10 x Chin-ups (BW)
• 15 x Push-ups (BW)
• 600m Run on Treadmill
• 8 x Cleans (50kg)
• 10 x Chin-ups (BW)
• 15 x Push-ups (BW)
• 600m Run on Treadmill
• 8 x Cleans (50kg)
• 10 x Chin-ups (BW)
• 15 x Push-ups (BW)
• 600m Run on Treadmill
• 8 x Cleans (50kg)
• 10 x Chin-ups (BW)
• 15 x Push-ups (BW)
• 600m Run on Treadmill

Finisher:
Push-ups using the Tabata Protocol – 20secs of push-ups then 10secs of rest (repeat sequence 8 times without resting between sequences).

Notes:
• The workout is done from start to finish without a break.
• I run at 14km/h on the treadmill.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 39 minutes to complete, keeping my heart rate at an average of 139 BPM, burning a little over 450 calories.

 

Weight Training for Gaining Muscle and Losing Fat

 

Training: Weight Training (Phase 1 – Week 1 – Day 3)
Date: Saturday 12th November 2011
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

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:
– 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 120kg
– Set 2: 6 reps x 120kg
– Set 3: 6 reps x 120kg
– Set 4: 6 reps x 120kg

Chin Up (1a)
– Set 1: 6 reps x 7.5kg
– Set 2: 6 reps x 10kg
– Set 3: 6 reps x 10kg
– Set 4: 6 reps x 10kg

Dumbbell Shoulder Press (1b)
– 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

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

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 45mins to complete burning about 375kcals with an average heart rate of 113BPM.

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.

This week turn out to be a great week for training. As part of the guidelines of the new program I dropped all of my weights by about 15%. I aim to break through all of my lifting records by about week 4 of this program.

The other great thing about this week is I never trained alone. I managed to train 4 times with Mrs Niko, and I also got to introduce a good mate of mine, Kurt, to a crossfit session. Kurt is another bloke in a similar point in life to myself, married with kids, in his 30's and a shift worker. Also like myself he refuses to use any of these reasons as an eXcuse not to train.

He struggled a bit with this session, but he didn't stop and didn't complain once. I still remember the first time I did this session I raced off to the bathroom to have a spew.

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 39 Minutes
Total kcals: 1,865

4 Comments
  1. Niko,

    Looks good. I’d love to follow you on your progression. It’s great to see the boxing component in the program.

    Here’s to your success!

    -Mitchell

  2. Thanks Mitchell. I will be doing a full review of the weight training program once I have completed it. The rest of the training is for my enjoyment and my love of having good conditioning.

  3. It’s great Mrs. Niko was able to train with you this week! I find being around others with the same aspirations to stay fit as I do is extremely motivational! Keep up the good work Niko! 😀

    • Thanks Chris. The social aspect of fitness is a big motivating factor for me. You are exactly right, if you surround yourself with like minded people challenges in life become a lot easier to overcome.

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