Niko’s Weekly Dose # 37 | Follow My Weekly Fitness Plan

This week was week 8 of testing for Phase 3 of the Afterburn Training System.

This week I had finally got over my cold so I managed to get back into a couple of weight training sessions, playing a game of Touch Rugby League and completing a session of Crossfit.

 

 

 Anyhow here is how my weekly fitness plan unfolded:

  • Date: Monday 30th July 2012
  • Rest Day
  • Training: Touch Rugby League
  • Date: Tuesday 31st July 2012
  • Time: 8:00pm

Tonight’s game was second game of grading for the season. 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.

The team we played was a new team that we ended up beating 9-2 .

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.

  • Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 3)
  • Date: Wednesday 1st August 2012
  • Time: 1:00pm
  • 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: 9 reps x BW
– Set 4: 8 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 85kg
– 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 42mins to complete, keeping my heart rate at an average of 132BPM, with a maximum heart rate of 156BPM, burning a little over 462kcal.

http://www.noexcusefitness.com.au

  • Training: Crossfit
  • Date: Thursday 2nd August 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:

  • 8 x Cleans
  • 10 x Kettlebell Swings
  • 15 x Push-ups
  • 400m Run
  • 8 x Cleans
  • 10 x Kettlebell Swings
  • 15 x Push-ups
  • 400m Run
  • 8 x Cleans
  • 10 x Kettlebell Swings
  • 15 x Push-ups
  • 400m Run
  • 8 x Clean
  • 10 x Kettlebell Swings
  • 15 x Push-ups
  • 400m Run
  • 8 x Cleans
  • 10 x Kettlebell Swings
  • 15 x Push-ups
  • 400m Run

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout and warm down took me 20mins to complete, keeping my heart rate at an average of 156BPM, with a maximum heart rate of 169BPM, burning a little over 296kcal.

  • Date: Friday 3rd August 2012
  • Rest Day
  • Date: Saturday 4th August 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 8 – Day 2)
  • Date: Sunday 5th 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 110kg
– Set 4: 6 reps x 125kg
– 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 22.5kg
– Set 2: 12 reps x 22.5kg
– Set 3: 12 reps x 22.5kg
– Set 4: 12 reps x 22.5kg

  • Standing Single Leg Calf Raises

– Set 1: 12 reps x 7.5kg
– 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 7.5kg

  • 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 51mins to complete, keeping my heart rate at an average of 121BPM, with a maximum heart rate of 154BPM, burning a little over 470kcal.

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: 2 Hours 38 Minutes
Total kcals: 1,748

 

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