Niko’s Weekly Dose # 12 | Follow My Weekly Fitness Plan

This week I switched up my training a little bit. As usual I stuck with my 3 weight sessions, but instead of my usual cardio of a game of touch rugby league and a crossfit session, I decided instead to do a boxing circuit and a HIIT afterburn exercise session.

My reason for this was because of an insane amount of rain ,my game of touch rugby league was again cancelled, and last week I posted an article about afterburn exercises, so I thought the best way to demonstrate this form of training would be to do the example that I outlined in the article.

 

Anyhow here is how my weekly fitness plan unfolded:

Date: Sunday 22nd January 2012
Rest Day

 

Training: Weights Training (Phase 2 – Week 3 – Day 1)
Date: Monday 23rd 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: 9 reps x 12.5kg
– Set 2: 9 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 25kg
– Set 2: 9 reps x 25kg
– Set 3: 9 reps x 25kg

Finisher:
Dumbbell Swings using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Dumbbell Swings 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 48mins to complete burning about 375kcals with an average heart rate of 119BPM.

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.

 

Training: Boxing Circuit
Date: Tuesday 24th January 2012
Time: 8:30pm
Location: The Pit
Training Partners: Mrs Niko & Sam

 

Our high intensity boxing circuit to burn fat, lose weight and increase fitness

 

Warm-up:

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

Circuit:

  • 1 x Round of 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.
  • 1 x Round of holding the focus pads.
  • 1 x Round of 90% effort on elliptical trainer.

Notes:

  • This is one set. The time for each round is dictated by how long it takes the person to finish their punching round.
  • We completed this circuit 5 times each without rest.
  • We then had a 2 minute break and moved onto the next circuit.

Circuit:

  • 1 x Round of 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.
  • 1 x Round as many exercises as you can complete (Push-ups/Squats/Sit-ups/Step-ups/Star Jumps).
  • 1 x Round of 90% effort on elliptical trainer.

Notes:

  • This is one set. The time for each round is dictated by how long it takes the person to finish their punching round.
  • We completed this circuit 5 times each without rest.
  • We then had a 2 minute break and moved onto the next circuit.

Rounds of Sit-up with Punches:

  • One round of 20 x sit-ups, at the top of the movement throw a left/right combination.

 

For those that are not sure what sit-ups with punches are, watch this video:

 

httpvh://www.youtube.com/watch?v=cRinc44t5Ic

 

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 whole session took 45mins to complete burning about 477kcals with an average heart rate of 131BPM.


 

Training: Weight Training (Phase 2 – Week 3 – Day 2)
Date: Wednesday 25th January 2012
Time: 8:30pm
Location: Work Gym
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: 7 reps x 125kg
– Set 2: 7 reps x 125kg
– Set 3: 7 reps x 125kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 26kg
– Set 2: 7 reps x 26kg
– Set 3: 7 reps x 26kg
– Set 4: 7 reps x 26kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 20kg
– Set 2: 7 reps x 20kg
– Set 3: 7 reps x 20kg
– Set 4: 7 reps x 20kg

• Dips
– Set 1: 8 reps x 26kg
– Set 2: 8 reps x 26kg
– Set 3: 8 reps x 26kg

Finisher:
Jump Squats using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Jump Squats then 10secs of rest (repeat sequence 8 times without resting between sequences)

For those that don’t know how to complete a Jump Squat, watch this video:

 

httpvh://www.youtube.com/watch?v=nSHC-ajKmkc

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 50mins to complete burning about 365kcals with an average heart rate of 112BPM.

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.

 

Training: HIIT
Date: Thursday 26th January 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Nil

 

HIIT the King of Afterburn Exercises

 

Warm-up:

  • Dynamic Stretching
  • 5 Minutes on Elliptical Trainer

Workout:

  • 90% effort on Elliptical Trainer for 30 seconds (High Intensity Interval)
  • 40% effort on Elliptical Trainer for 30 seconds (Low Intensity Interval)

Notes:

  • Repeat the sequence 20 times (20 minutes in total).
  • Use a moderate resistance level setting.
  • Sip on water during workout.

Warm down:

  • 5 minutes on Elliptical Trainer.
  • Static Stretching.

 

This workout including warm-up and warm-down only took 30 minutes to complete, keeping my heart rate at an average of 146 BPM, burning a little over 387kcal.

 

Training: Weight Training (Phase 2 – Week 3 – Day 3)
Date: Friday 27th 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 140kg
– Set 2: 5 reps x 140kg
– Set 3: 5 reps x 140kg

• 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: 5 reps x 15kg
– Set 4: 5 reps x 15kg

• Hammer Curl
– Set 1: 6 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

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 56mins to complete burning about 370kcals 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.

 

Date: Saturday 28th January 2012
Rest Day

 

This week was a great training week with a bit of variety. Hopefully the weather clears up a bit and I can get into a game of Touch Rugby League, not liking my chances though, the rain seems to have set in.

It was also a great week for the site, following the announcement of a great new partnership with my favorite supplement shop ASN. Thanks to Stu and Roger from ASN for making it happen.

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 questions about your training!

 

Weekly Summary:
Sessions: 5
Total Time Trained: 3 Hours 49 Minutes
Total kcals: 1,974

4 Comments
  1. Niko, nice set of routines. I have to say that this is really going to help with quashing a ton of calories. Yet, I’m sorry to hear your rugby game got rained out.

    -Mitchell

  2. Mitchell,

    It definitely burns up some calories. This week, as with most, I burnt through about 2000 calories during my workouts. The afterburn effect from these exercises would have also burnt hundreds more. Fingers crossed that the rain stops and I get a game of touch rugby league in this week!

  3. This is actually great you know, and motivating. I have really been slacking on cardio, gonna really start using some of these finishers. I made a plyometrics/circuit workout I call T-10. You can see that here http://youtu.be/bG-aFOiWH1o . Might be blocked in some countries though as I it has music playing. What I am going to do is take some of the exercises from there and use them tabata style and use them how you wrote on my blog once using that 10,9,8,7,… til you finish style

    • Michael,
      Sounds like an awesome idea. Good news your video is not blocked in Australia. I just had a look at it, great job mate. It’s always good to see how people mix up their training. Probably going to incorporate some box jumps into my training.
      Niko

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