Niko’s Weekly Dose # 13 | Follow My Weekly Fitness Plan

This week was a bit more of a normal week for me which consisted of 3 weight sessions, a game of touch rugby league and a crossfit session.

This was also the 4th week of the weight training program that I am reviewing. I will post a full review on the program when I finish the current phase that I am doing, which will be in 2 weeks time.

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

Date: Sunday 29th January 2012
Rest Day

 

Training: Weights Training (Phase 2 – Week 4 – Day 1)
Date: Monday 30th 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: 9 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 42mins to complete burning about 387kcals with an average heart rate of 123BPM.

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: Touch Rugby League
Date: Tuesday 31st January 2012
Time: 8:30pm


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

 

Tonight’s game was the first game after a massive break because of poor weather.

As usual the game was fast paced making for a great HIIT session. Of note this week was the team we played this week, ‘Massive Duds’were probably the fastest team we have played this season.

What this meant is I ended up having an average heart rate that was about 10BPM higher than normal, and I burnt through an extra 100kcals than normal.

During the game I concentrated going as hard as I could for about 2 minutes, then I would substitute 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.

Whilst Massive Duds were the quickest team we have played all season we still ended up winning 7-0.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 151BPM burning 607 kcals. Not bad for a hidden exercise session!

 

For the readers that don’t know what Touch Football is, here’s a short video of Shaun Johnson a superstar in the National Rugby League showing off his insane skills and footwork:

 

httpvh://www.youtube.com/watch?v=hrUC1Lmx86c

 

 

Training: Weight Training (Phase 2 – Week 4 – Day 2)
Date: Wednesday 1st February 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)
• Squats
– Set 1: 6 reps x 130kg
– Set 2: 6 reps x 130kg
– Set 3: 6 reps x 130kg

• Dumbbell Military Press (1a)
– Set 1: 7 reps x 25kg
– Set 2: 7 reps x 25kg
– Set 3: 7 reps x 25kg
– Set 4: 7 reps x 25kg

• Incline Dumbbell Row (1b)
– Set 1: 7 reps x 25kg
– Set 2: 7 reps x 25kg
– Set 3: 7 reps x 25kg
– Set 4: 7 reps x 25kg

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

Finisher:
Burpees using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 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 58mins to complete burning about 362kcals 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 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: Crossfit
Date: Thursday 2nd February 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Nil

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Elliptical Trainer (5 minutes)

Workout:

Complete each minute on the minute for 30 minutes of:

  • 5 x Chin-ups
  • 10 x Push-ups
  • 15 x Squats (BW)

Notes:

  • What this routine means is every minute you need to complete the above exercises. Whatever time is left in the minute is your chance to rest.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout (not including warm-up and warm down) took 30 minutes to complete, keeping my heart rate at an average of 150BPM, burning a little over 405kcal.

 

Training: Weight Training (Phase 2 – Week 4 – Day 3)
Date: Friday 3rd February 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)

• Deadlifts
– Set 1: 5 reps x 145kg
– Set 2: 4 reps x 145kg
– Set 3: 4 reps x 145kg

• Incline Bench Press (1a)
– Set 1: 5 reps x 85kg
– Set 2: 5 reps x 85kg
– Set 3: 5 reps x 85kg
– Set 4: 5 reps x 85kg

• 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

 

For those that are not sure what a Hammer Curl is watch this video:

 

httpvh://www.youtube.com/watch?v=vUe75viFGfk

 

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 58mins to complete burning about 245kcals with an average heart rate of 101BPM.

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 4th February 2012
Rest Day

 

Not only was this week another great week of training, it also marked the beginning of a great new partnership with Jake and the guys from Gymboss.

I have been using the Gymboss Interval Timer for the last 6 weeks and love it. I highly recommend anyone doing any form of interval training to grab one. For those that missed my review of the Gymboss Interval Timer you can check it out here.

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 53 Minutes
Total kcals: 2,006

2 Comments
  1. You have a really interesting training week. I am going to give quite a few of your workouts a try, as I am not driving up to university this week and need to make up for the lack of walking which I have to do at uni getting around campus.

    • Michael,
      I need to mix things up to keep it interesting. I train using the same principles every week, but vary the sessions most weeks to avoid boredom. Let me know which workouts you try and how you found them.
      Niko

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