Niko’s Weekly Dose # 36 | Follow My Weekly Fitness Plan

This week was week 7 of testing for Phase 3 of the Afterburn Training System.

I had a bit of a change up this week as I ended up getting a cold which knocked me around.

As a result I stuck with only weight training this week as any form of heavy breathing was causing me a few issues.

 

 Anyhow here is how my weekly fitness plan unfolded:

  • Training: Afterburn Training System (Test Phase 3 – Week 6 – Day 3)
  • Date: Monday 23rd July 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout: 

  • Bench Press

– Set 1: 12 reps x 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 15kg
– Set 2: 10 reps x 15kg
– Set 3: 9 reps x 15kg
– Set 4: 8 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 47.5kg
– Set 5: 12 reps x 30kg

  • Lateral Raises

– Set 1: 12 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 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

 

For those that are not sure what a Lying Tricep Extension is, watch this video:

httpvh://www.youtube.com/watch?v=LbBQGo8s8iQ

 

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout and warm down took me 60mins to complete, keeping my heart rate at an average of 95BPM, with a maximum heart rate of 126BPM, burning a little over 484kcal.

  • Date: Tuesday 24th July 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 1)
  • Date: Wednesday 25th July 2012
  • Time: 8:00pm
  • Location: Work Gym
  • Training Partner: Nil

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: 8 reps x BW
– Set 4: 7 reps x BW

  • Bent Over Rows

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 75kg
– Set 4: 6 reps x 80kg
– Set 5: 15 reps x 60kg

  • One Arm Dumbbell Rows

– Set 1: 12 reps x 35kg
– Set 2: 12 reps x 35kg
– Set 3: 12 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 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 reps x 10kg

  • Barbell Wrist Curls

– Set 1: 12 reps x 25kg
– Set 2: 12 reps x 25kg
– Set 3: 12 reps x 25kg

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout and warm down took me 40mins to complete, keeping my heart rate at an average of 120BPM, with a maximum heart rate of 148BPM, burning a little over 358kcal.

http://www.noexcusefitness.com.au

  • Date: Thursday 26th July 2012
  • Rest Day
  • Date: Friday 27th July 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 3)
  • Date: Saturday 28th 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: 10 reps x 60kg

  • Incline Dumbbell Flyes

– Set 1: 12 reps x 15kg
– Set 2: 10 reps x 15kg
– Set 3: 9 reps x 15kg
– Set 4: 8 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 47.5kg
– Set 5: 12 reps x 30kg

  • Lateral Raises

– Set 1: 12 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 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 and warm down took me 56mins to complete, keeping my heart rate at an average of 111BPM, with a maximum heart rate of 140BPM, burning a little over 435kcal.

  • Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 2)
  • Date: Sunday 29th 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 80kg
– Set 3: 8 reps x 90kg
– Set 4: 6 reps x 100kg
– Set 5: 15 reps x 60kg

  • Lunges

– Set 1: 12 reps x 20kg
– Set 2: 12 reps x 20kg
– Set 3: 12 reps x 20kg
– Set 4: 12 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 and warm down took me 60mins to complete, keeping my heart rate at an average of 125BPM, with a maximum heart rate of 158BPM, burning a little over 587kcal.

Whilst this week was a shorter week of training, I still managed to get in a few good sessions. It seems that I am on the tail end of this cold, so bring on next week.

 

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 36 Minutes
Total kcals: 1,864

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