Niko’s Weekly Dose # 34 | Follow My Weekly Fitness Plan

This week was week 5 of testing for Phase 3 of the Afterburn Training System.

Testing of this phase continues to be the best phase that I have tested so far, I am really excited about the results I will achieve in the last 3 weeks of this phase.

This week there was no Touch Rugby League scheduled so I decided to add in a boxing circuit session with Mrs Niko.

 

 Anyhow here is how my weekly fitness plan unfolded:

• Training: Afterburn Training System (Test Phase 3 – Week 4 – Day 3)
• Date: Monday 9th July 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Mrs Niko
  

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout: 

• Chin-Ups

- Set 1: 10 reps x BW
- Set 2: 8 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 35kg
- Set 2: 12 reps x 35kg
- Set 3: 10 reps x 35kg

• 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 20kg
- Set 2: 12 reps x 20kg
- Set 3: 12 reps x 20kg

Warm Down:

• Static Stretching

For those that are not sure what Barbell Wrist Curls are, watch this video:

 

The whole session including warm-up, the workout, finishers and warm down took me 54mins to complete, keeping my heart rate at an average of 101BPM, with a maximum heart rate of 131BPM, burning a little over 311kcal.

• Training: Boxing Circuit
• Date: Tuesday 10th July 2012
• Time: 8:30pm
• Location: The Pit
• Training Partner: Mrs Niko

Warm-up:

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

Rounds of 30:

• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight 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 Combinations:

• 2 Min Combo (Left-Right-Left)
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:

• We use my Gymboss Interval 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 Countdowns:

• Start on your knees and punch the mitts 20 times, drop straight down and complete 10 Push-ups, get back up to your knees and punch the mitts 20 times, drop straight back down and complete 9 Push-ups.
• Continue this sequence until you reach 1 Push-up.

Notes:

• Complete one round, then swap over.

Finisher:

• Step-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Step-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

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 workout, including warm-up and down took only took 45 minutes to complete, keeping my heart rate at an average of 108 BPM, with a maximum heart rate of 151BPM, burning a little over 310kcal.

 

• Date: Wednesday 11th July 2012
  
• Rest Day

• Training: Crossfit
• Date: Thursday 12th July 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: Burpees.
• Clubs: Kettle Bell Swings (32kg)
• Joker: 50 x Mountain Climbers
• 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:

•  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 24 minutes to complete, keeping my heart rate at an average of 149BPM, with a maximum heart rate of 161BPM, burning a little over 315kcal.

• Date: Friday 13th July 2012
  
• Rest Day

• Training: Afterburn Training System (Test Phase 3 – Week 5 – Day 1)
• Date: Saturday 14th July 2012
• Time: 8:00pm
• Location: Work Gym
  
• Training Partner: Nil
  

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout: 

• Bench Press

- Set 1: 12 reps x 60kg
- Set 2: 10 reps x 75kg
- Set 3: 8 reps x 85kg
- Set 4: 6 reps x 90kg
- Set 5: 15 reps x 60kg

• Incline Dumbbell Flyes

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

• 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 47.5kg
- Set 5: 15 reps x 30kg

• Lateral Raises

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

• Lying Tricep Extensions

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

• Tricep Pushdowns

- Set 1: 12 reps x 25kg
- Set 2: 10 reps x 25kg
- Set 3: 8 reps x 25kg
- Set 4: 8 reps x 25kg

Warm Down:

• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 57mins 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 5 – Day 2)
• Date: Sunday 15th July 2012
• Time: 8:00pm
• Location: Work Gym
  
• 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: 12 reps x 20kg
- Set 2: 12 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 50mins to complete, keeping my heart rate at an average of 123BPM, with a maximum heart rate of 150BPM, burning a little over 477kcal.

Another great week of training completed. For the next couple of weeks I won’t be playing any Touch Rugby League as there is a break between seasons, instead I will be getting stuck into some wicked crossfit and boxing circuit sessions. 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: 5
Total Time Trained: 3 Hours 50 Minute
Total kcals: 1,897

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