Niko’s Weekly Dose # 29 | Follow My Weekly Fitness Plan

This week I moved onto Week 8 of Phase 2 of testing the Afterburn Training System. Week 8 is the last week of testing this phase and so far I have been more than happy with the results.

Due to family and work commitment I had a fairly disrupted week of training, meaning I only managed to get through 4 sessions instead of my usual 5.

 

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

  • Date: Sunday 27th May 2012
  • Rest Day
  • Date: Monday 28th May 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 8 – Day 1)
  • Date: Tuesday 29th May 2012
  • Time: 9:30am
  • Location: The Pit
  • Training Partner: Mrs Niko

 

Pre-Workout Nutrition:

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

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Deadlifts

- Warm-up Set 1: 10 reps x 50kg
- Warm-up Set 2: 6 reps x 80kg
- Warm-up Set 3: 3 reps x 120kg

- Working Set 1: 5 reps x 150kg
- Working Set 2: 5 reps x 150kg
- Working Set 3: 5 reps x 150kg

  • Dumbbell Shoulder Press

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

  • Chin-ups

- Set 1: 9 reps x BW
- Set 2: 9 reps x BW
- Set 3: 8 reps x BW
- Set 4: 8 reps x BW

  • Dumbbell Split Squat

- Set 1: 9 reps x 17.5kg
- Set 2: 8 reps x 17.5kg
- Set 3: 8 reps x 17.5kg
- Set 4: 8 reps x 17.5kg

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.

  • Training: Touch Rugby League
  • Date: Tuesday 29th 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 Verse. They are a fit young team, but we ended up winning 7-2 .

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 141 BPM, with a maximum heart rate of 176BPM, burning a little over 550kcal.

  • Date: Wednesday 30th May 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 8 – Day 2)
  • Date: Thursday 31st May 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Nil

Pre-Workout Nutrition:

  • About  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: 8 reps x 45kg
- Set 2: 8 reps x 45kg
- Set 3: 8 reps x 45kg
- Set 4: 8 reps x 45kg

  • 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: 9 reps x 20kg
- Set 4: 8 reps x 20kg

 

We all know how bench press should be performed, but just for a laugh here is a video of the weirdest bench press form I have ever seen.

 

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 45mins to complete, keeping my heart rate at an average of 118BPM, with a maximum heart rate of 164BPM, burning a little over 376kcal.

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.
  • Date: Friday 1st June 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 8 – Day 3)
  • Date: Saturday 2nd June 2012
  • Time: 6:30pm
  • Location: Work Gym
  • Training Partner: Nil

Pre-Workout Nutrition:

  • About 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 90kg
- Set 2: 10 reps x 90kg
- Set 3: 8 reps x 90kg
- Set 4: 8 reps x 90kg

Finisher:

  • Burpees using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Burpees 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 47mins to complete, keeping my heart rate at an average of 122BPM, with a maximum heart rate of 163BPM, burning a little over 443kcal.

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,which rounded out testing of Phase 2 of the Afterburn Training System really well.

Next week I will be taking a week off, as I usually do after 8 weeks of intense training. This week will allow my body to become refreshed and it will also give me time to fine tune Phase 3 of the Afterburn Training System.

 

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: 4
Total Time Trained: 3 Hours 9 Minutes
Total kcals: 1,846

 

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4 Comments
  1. Looks like a good weeks of training.

    What are you using to monitor your heart rate and calories burned?

    Joe

    • Hey Joe,
      Thanks for the comment. I am currently using a Polar FT4 heart rate monitor.
      Niko

  2. LMAO @ the video!!!!! I think his right hand is weaker than his left. :D

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