Niko’s Weekly Dose # 28 | Follow My Weekly Fitness Plan

This week I moved onto Week 7 of Phase 2 of testing the Afterburn Training System, I also mixed things up this week and incorporated a crossfit session into my training.

Again I completed 5 session for the week. For a change I completed 3 x cardio sessions and only 2 x weights training sessions.

 

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

  • Date: Sunday 20th May 2012
  • Rest Day
  • Date: Monday 21st May 2012
  • Rest Day
  • Training: Touch Rugby League
  • Date: Tuesday 22nd May 2012
  • Time: 7:15pm

 

Tonight’s game was another intense game. As usual the game was fast paced making for a great HIIT session. What that meant was during the game I would go as hard as I could for about 2 minutes, then I sub 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.

This week we played a team called MINC. They are a fit young team, but we ended up winning 7-3 .

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 152 BPM, with a maximum heart rate of 177BPM, burning a little over 617kcal.

 

  • Date: Wednesday 23rd May 2012
  • Rest Day
  • Training: Crossfit
  • Date: Thursday 24th May 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Roon

Warm-up:

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

Workout:

  • Run 800m
  • 50 Burpees
  • Run 800m
  • 50 Burpees
  • Run 800m
  • 50 Burpees
  • Run 800m
  • 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=_2cPYR0lRUE

 

Notes:

  • Complete the sequence without a break.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout including warm-up and warm down took 45 minutes to complete, keeping my heart rate at an average of 144 BPM, with a maximum heart rate of 162BPM, burning a little over 562kcal.

 

  • Training: Afterburn Training System (Test Phase 2 – Week 7 – Day 2)
  • Date: Friday 25th May 2012
  • Time: 9:00am
  • Location: The Pit
  • Training Partner: Mrs Niko

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Push Press

– Warm-up Set 1: 10 reps x 20kg
– Warm-up Set 2: 6 reps x 30kg
– Warm-up Set 3: 3 reps x 40kg

– Working Set 1: 4 reps x 62.5kg
– Working Set 2: 4 reps x 62.5kg
– Working Set 3: 4 reps x 62.5kg

  • One Arm Dumbbell Rows

– Set 1: 10 reps x 40kg
– Set 2: 10 reps x 40kg
– Set 3: 10 reps x 40kg
– Set 4: 10 reps x 40kg

  • Bench Press

– Set 1: 10 reps x 70kg
– Set 2: 8 reps x 70kg
– Set 3: 8 reps x 70kg
– Set 4: 8 reps x 70kg

  •  Dumbbell Step-Ups

– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 8 reps x 20kg
– Set 4: 8 reps x 20kg

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 52mins to complete, keeping my heart rate at an average of 121BPM, with a maximum heart rate of 163BPM, burning a little over 477kcal.

 

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).
  • Rest for exactly 60secs between warm-up sets of Push Press and 120secs between working sets of Push Press.
  • Rest for exactly 30secs between sets of One Arm Dumbbell Rows, Bench Press and Dumbbell Step-ups.
  • During the workout sip on water.

 

  • Training: Visual Impact Cardio (Advanced Cycle)
  • Date: Friday 25th May 2012
  • Time: 9:00pm
  • Location: Work Gym
  • Training Partner: Nil

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

Warm-up:

  • Dynamic Stretching

Workout: 

  • This workout was completed on a Stationery Bike and involved HIIT & Steady State Cardio components.
  • For a complete run down of timings and intensity levels, check out the Visual Impact Cardio Program.

Warm Down:

  • Static Stretching

 

The whole session not including warm-up and warm down took me 45mins to complete, keeping my heart rate at an average of 128BPM, with a maximum heart rate of 139BPM, burning a little over 466kcal.

  • Training: Afterburn Training System (Test Phase 2 – Week 7 – Day 3)
  • Date: Saturday 26th May 2012
  • Time: 8:00pm
  • Location: Work Gym
  • Training Partner: Nil

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Squats

– Warm-up Set 1: 10 reps x 60kg
– Warm-up Set 2: 6 reps x 80kg
– Warm-up Set 3: 3 reps x 100kg

– Working Set 1: 6 reps x 130kg
– Working Set 2: 5 reps x 130kg
– Working Set 3: 5 reps x 130kg

  • Bent Over Rows

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

  • Dips

– Set 1: 10 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 reps x 10kg
– Set 4: 10 reps x 10kg

  • Stiff Leg Deadlifts

– Set 1: 10 reps x 85kg
– Set 2: 10 reps x 85kg
– Set 3: 10 reps x 85kg
– Set 4: 10 reps x 85kg

Finisher:

  • Push-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Push-ups 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 45mins to complete, keeping my heart rate at an average of 115BPM, with a maximum heart rate of 152BPM, burning a little over 370kcal.

 

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).
  • Rest for exactly 60secs between warm-up sets of Squats and 120secs between working sets of Squats.
  • Rest for exactly 30secs between sets of Inverted Rows, Dips and Stiff Leg Deadlifts.
  • During the workout sip on water.

 

This week was another great week of training, with my cardio coming along really well.

Next week is the last week of testing of Phase 2 of the Afterburn Training System, I have been really happy with the results that this phase has bought, and am looking forward to testing Phase 3.

 

Anyhow that's my weekly fitness plan for this week, below is a summary. Post a comment below if you have any questions about any component of my training or if you have any questions about your training!

Weekly Fitness Plan Summary:
Sessions: 5
Total Time Trained: 3 Hours 52 Minutes
Total kcals: 2,492

 

 

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