Niko’s Weekly Dose # 10 | Follow My Weekly Fitness Plan

This week marks the start of Phase 2 of the weight training program that I am reviewing.

I was really pumped for this week to start as I have not trained weights for about 3 weeks due to the fact that I did not have access to a gym whilst I was away on holidays with the family.

This week is also the first week back playing my favorite form of hidden exercise, touch rugby league.

 

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Weights Training (Phase 2 – Week 1 – Day 1)
Date: Sunday 8th January 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

 

Weight Training for Gaining Muscle and Losing Fat

 

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

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Chin Up (1a)
– Set 1: 8 reps x 12.5kg
– Set 2: 7 reps x 12.5kg
– Set 3: 8 reps x 12.5kg

• Weighted Push Up (1b)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Dumbbell Curl
– Set 1: 8 reps x 22.5kg
– Set 2: 8 reps x 22.5kg
– Set 3: 8 reps x 22.5kg

• Dumbbell Split Squat
– Set 1: 9 reps x 22.5kg
– Set 2: 9 reps x 22.5kg
– Set 3: 9 reps x 22.5kg
– Set 4: 9 reps x 22.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 356kcals with an average heart rate of 114BPM.

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)
• Perform the pair of exercises (1a and 1b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat).
• Rest for exactly a 90secs between exercises 1a and 1b and 60secs between sets of Dumbbell Curls and Dumbbell Split Squats.
• During the workout sip on water.

 

For those that are not sure what a Dumbbell Split Squat is, watch this video.

 

httpvh://www.youtube.com/watch?v=EKFBu4_cHvc

 

Training: Crossfit
Date: Monday 9th January 2012
Time: 8:30pm
Location: The Pit
Training Partners: Mrs Niko

 

My High Intensity Crossfit Session to Burn Fat

Warm-up:
• Dynamic Stretching
• Skipping (5 Minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:

  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 200 x Skipping
  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 400m Run
  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 200 x Skipping
  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 400m Run
  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 200 x Skipping
  • 10 x Chin-ups
  • 10 x Push-ups
  • 10 x Dumbbell Shoulder Press (22.5kg)
  • 400m Run

Notes:
• Complete the sequence without a break.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout (not including warm-up and warm down) took 24.13 minutes to complete, keeping my heart rate at an average of 146 BPM, burning a little over 310kcal.

 

 

Training: Touch Rugby League
Date: Tuesday 10th January 2012
Time: 9:10pm

 

Touch Rugby League my Hidden Exercise Session to Stay Fit & Lean

 

Tonight’s game was the first game after the Christmas and new year break.

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 Kiss My Anthia. They were a young quick team but we still ended up winning 7-2.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 141BPM burning 509 kcals. Not bad for a hidden exercise session!

 

Date: Wednesday 11th  January 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 1 – Day 2)
Date: Thursday 12th January 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil

 

Weight Training for Gaining Muscle and Losing Fat

 

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

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)
• Squats
– Set 1: 5 reps x 125kg
– Set 2: 5 reps x 125kg
– Set 3: 5 reps x 125kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 22.5kg
– Set 2: 7 reps x 22.5kg
– Set 3: 7 reps x 22.5kg
– Set 4: 7 reps x 22.5kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 15kg
– Set 2: 7 reps x 15kg
– Set 3: 7 reps x 15kg
– Set 4: 7 reps x 15kg

• Dips
– Set 1: 8 reps x 25kg
– Set 2: 8 reps x 25kg
– Set 3: 8 reps x 25kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 40mins to complete burning about 350kcals with an average heart rate of  126BPM.

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)
• Perform each pair of exercises (1a and 1b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat). Perform squats and dips on their own.
• Rest for exactly a 150secs between sets of squats. Rest 75secs between exercises 1a and 1b and 60secs between sets of dips.
• During the workout sip on water.

 

For those that are not sure what an Incline Dumbbell Row is, watch this video

 

httpvh://www.youtube.com/watch?v=amkZIHKtD0g

 

Date: Friday 13th January 2012
Rest Day

 

Training: Weight Training (Phase 2 – Week 1 – Day 3)
Date: Saturday 14th January 2012
Time: 8:00pm
Location: The Pit
Training Partner: Mrs Niko

 

Weight Training for Gaining Muscle and Losing Fat

 


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

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Deadlifts
– Set 1: 5 reps x 130kg
– Set 2: 5 reps x 130kg
– Set 3: 5 reps x 130kg

• Incline Bench Press (1a)
– Set 1: 5 reps x 82.5kg
– Set 2: 5 reps x 82.5kg
– Set 3: 5 reps x 82.5kg
– Set 4: 5 reps x 82.5kg

• Chin-ups (1b)
– Set 1: 5 reps x 15kg
– Set 2: 5 reps x 15kg
– Set 3: 4 reps x 15kg
– Set 4: 4 reps x 15kg

• Hammer Curl
– Set 1: 8 reps x 22.5kg
– Set 2: 6 reps x 22.5kg
– Set 3: 6 reps x 22.5kg
– Set 4: 6 reps x 22.5kg

Finisher:
Burpees using the Tabata Protocol – 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 60mins to complete burning about 391kcals with an average heart rate of 110BPM.

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)
• Perform each pair of exercises (1a and 1b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat). Perform Deadlifts and Hammer Curls on their own)
• Rest for exactly a 60secs between exercises 1a and 1b and 150secs between sets of Deadlifts and 75secs between sets of Hammer Curls.
• During the workout sip on water.

 

This week was a great week for training. I did however have to drop my weights by about 5%, due to the fact that I hadn’t done any weight training for about 3 weeks.

As much as I loved my holidays, it’s great to be back into my normal training routine.

Being back in my normal routine, also means that you will see a few more articles being posted on the site. Keep an eye out for my next article about “Are diet drinks bad for you?”

Anyhow that’s my weekly fitness plan for this week, below is a summary of the week.

 

Post a comment below if you have any questions about any component of my training for the week or if you have any suggestions for an alternate crossfit session for me to try!

 

Weekly Summary:
Sessions: 5
Total Time Trained: 3 Hours 39 Minutes
Total kcals: 1,916

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