Niko’s Weekly Dose # 32 | Follow My Weekly Fitness Plan

This week was the 3rd week of testing for Phase 3 of the Afterburn Training System.

The testing of this phase is without a doubt the best phase that I have tested so far, I am really excited about the results I will achieve by the end of 8 weeks.

This week my Grand Final of Touch Rugby League was unfortunatley cancelled due to rain, I did however still manage 3 x weights and a Crossfit sessions.

I did also manage this week to get down to the park with my boys. We ended up having a couple of photos taken. Below is something I put together to motivate a few people out there. Feel free to use or share the image, just please don’t alter it in any way.

 

http://www.noexcusefitness.com.au

 Anyhow here is how my weekly fitness plan unfolded:

  • Date: Monday 25th June 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 2 – Day 3)
  • Date: Tuesday 26th June 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

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  • Chin-Ups

- Set 1: 10 reps x BW
- Set 2: 7 reps x BW
- Set 3: 7 reps x BW
- Set 4: 6 reps x BW

  • Bent Over Rows

- Set 1: 12 reps x 50kg
- Set 2: 10 reps x 70kg
- Set 3: 8 reps x 75kg
- Set 4: 6 reps x 80kg
- Set 5: 15 reps x 50kg

  • One Arm Dumbbell Rows

- Set 1: 12 reps x 32.5kg
- Set 2: 12 reps x 32.5kg
- Set 3: 12 reps x 32.5kg

  • Barbell Curls

- Set 1: 12 reps x 20kg
- Set 2: 10 reps x 25kg
- Set 3: 8 reps x 30kg
- Set 4: 6 reps x 35kg
- Set 5: 15 reps x 20kg

  • Seated Incline Dumbbell Curls

- Set 1: 12 reps x 7.5kg
- Set 2: 12 reps x 7.5kg
- Set 3: 12 reps x 7.5kg
- Set 4: 12 reps x 7.5kg

  • Barbell Wrist Curls

- Set 1: 12 reps x 12.5kg
- Set 2: 12 reps x 12.5kg
- Set 3: 12 reps x 12.5kg

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 116BPM, with a maximum heart rate of 145BPM, burning a little over 373kcal.

  • Date: Wednesday 27th June 2012
  • Rest Day
  • Training: Crossfit
  • Date: Thursday 28th June 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Roon

Warm-up:

  •  Dynamic Stretching
  •  Body Weight Squats x 20
  •  Push-ups x 20

Workout: (Deck of Cards)

  • Take a deck of playing cards.
  • For each suit and jokers, assign an exercise.
  • For today’s session I assigned the following:
  • Hearts: Squats (Holding a 20kg plate).
  • Spades: Push-ups.
  • Diamonds: Push-Press.
  • Clubs: Kettle Bell Swings (32kg)
  • Place the deck of cards face down.
  • For each card you turn over complete the number of reps for the exercise assigned to the suit, i.e:
Weekly FItness Plan

6 of Clubs = 6 x Kettlebell Swings

  •  Continue through cards until deck is completed.
  • Try and complete session without resting. If you can’t take short breaks until you finish the deck.
  • If training in a group like I did today, make sure you don’t select the same exercises to the same suit as each other You can all perform the same exercises, just assign them to different suits.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout including warm-up and warm down took 25 minutes to complete, keeping my heart rate at an average of 145BPM, with a maximum heart rate of 170BPM, burning a little over 316kcal.

  • Training: Afterburn Training System (Test Phase 3 – Week 3 – Day 1)
  • Date: Friday 29th June 2012
  • Time: 5:00pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Bench Press

- Set 1: 12 reps x 50kg
- Set 2: 10 reps x 70kg
- Set 3: 8 reps x 80kg
- Set 4: 6 reps x 90kg
- Set 5: 15 reps x 50kg

  • Incline Dumbbell Flyes

- Set 1: 12 reps x 15kg
- Set 2: 12 reps x 15kg
- Set 3: 9 reps x 15kg
- Set 4: 9 reps x 15kg

  • Military Press

- Set 1: 12 reps x 30kg
- Set 2: 10 reps x 35kg
- Set 3: 8 reps x 40kg
- Set 4: 6 reps x 45kg
- Set 5: 15 reps x 30kg

  • Lateral Raises

- Set 1: 8 reps x 12.5kg
- Set 2: 7 reps x 12.5kg
- Set 3: 6 reps x 12.5kg
- Set 4: 6 reps x 12.5kg

  • Lying Tricep Extensions

- Set 1: 12 reps x 25kg
- Set 2: 10 reps x 30kg
- Set 3: 8 reps x 35kg
- Set 4: 6 reps x 37.5kg
- Set 5: 15 reps x 25kg

  • Tricep Pushdowns

- Set 1: 12 reps x 30kg
- Set 2: 10 reps x 30kg
- Set 3: 8 reps x 30kg
- Set 4: 8 reps x 30kg

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 60mins to complete, keeping my heart rate at an average of 113BPM, with a maximum heart rate of 216BPM, burning a little over 484kcal.

  • Training: Afterburn Training System (Test Phase 3 – Week 3 – Day 2)
  • Date: Saturday 30th June 2012
  • Time: 10:00am
  • Location: The Pit
  • Training Partner: Nil

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Squats

- Set 1: 12 reps x 60kg
- Set 2: 10 reps x 80kg
- Set 3: 8 reps x 105kg
- Set 4: 6 reps x 120kg
- Set 5: 15 reps x 60kg

  • Stiff Leg Deadlifts

- Set 1: 12 reps x 60kg
- Set 2: 10 reps x 75kg
- Set 3: 8 reps x 85kg
- Set 4: 6 reps x 95kg
- Set 5: 15 reps x 60kg

  • Lunges

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

  • Standing Single Leg Calf Raises

- Set 1: 12 reps x 5kg
- Set 2: 10 reps x 17.5kg
- Set 3: 8 reps x 20kg
- Set 4: 6 reps x 22.5kg
- Set 5: 15 reps x 5kg

  • Leg Raises

- Set 1: BW till Failure
- Set 2: BW till Failure
- Set 3: BW till Failure
- Set 4: BW till Failure

  • Ab Wheel Rollout

- Set 1: BW till Failure
- Set 2: BW till Failure
- Set 3: BW till Failure
- Set 4: BW till Failure

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 51mins to complete, keeping my heart rate at an average of 126BPM, with a maximum heart rate of 153BPM, burning a little over 509kcal.

  • Date: Sunday 1st July 2012
  • Rest Day

Another great week of training completed. Next week, weather permitting (fingers crossed) I should play in the grand final for my Touch Rugby League competition, we are keen to win back the trophy that we lost last season. Testing will also continue on 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 1 Minute
Total kcals: 1,682

 

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1 Comment
  1. This is a good fitness plan.

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