Niko’s Weekly Dose # 4 | Follow My Weekly Training Program

This week I moved into the fourth week of the new weight training program that I am trialing. I am still making good progress with the new program, with strength gains over the majority of my lifts.

During this week I also had to travel to Melbourne for 3 days, which meant I would have to find new places to train and would be training without training partners. A bit of a challenge but not unachievable.

 

 

When I do travel for work I search for hotels with an in-house gym. Nothing too fancy, just something that has enough equipment for me to do a HIIT session or a crossfit session. On this trip I chose to stay at a place called the Citigate, which is located on Flinders Street, Melbourne.

As you will see below I completed a crossfit session in the hotel gym, which turned out to be a pretty tough session.

Also while I was away I discovered a site called www.goodgymguide.com.au

This site turned out to be great, they are affiliated with gyms all over Australia and offer free trial memberships to a large variety of gyms. I ended up taking up a free 3 day trail at the Fitness First Gym located at Collins Street in Melbourne’s CBD.

 

Training: Weight Training (Phase 1 – Week 4 – Day 1)
Date: Sunday 27th November 2011
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)
• Dips (1a)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Inverted Row (1b)
– Set 1: 10 reps x 20kg
– Set 2: 10 reps x 20kg
– Set 3: 10 reps x 20kg

• Dumbbell Split Squat (2a)
– Set 1: 10 reps x 25kg
– Set 2: 10 reps x 25kg
– Set 3: 10 reps x 25kg

• Hammer Curls (2b)
– Set 1: 12 reps x 22.5kg
– Set 2: 12 reps x 22.5kg
– Set 3: 12 reps x 22.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 40mins to complete burning about 260kcals 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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 90secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

Training: Crossfit
Date: Monday 28th November 2011
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

 

My High Intensity Crossfit Session to Burn Fat

 

 

Warm-up:
• Dynamic Stretching
• Elliptical Trainer (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:
• 10 x Push-ups
• 15 x Sit-ups
• 15 x Step-ups
• 15 x Star Jumps
• 10 x Squats
• 2 Minutes on Elliptical Trainer

(Repeat this sequence 3 times without a break, then rest for a minute, then repeat the sequence for another 3 times without break.)

Tabata Session:

• Complete a set of push-ups using Tabata protocol
• 20secs of push-ups followed by 10secs of rest.
• Repeat this sequence 8 times without rest (4 minutes in total)

Notes:
• The 2 Minutes on the Elliptical Trainer is with a moderate resistance going as hard as you can.
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 38 minutes to complete, keeping my heart rate at an average of 140 BPM, burning a little over 450kcal.

 

Training: Touch Rugby League
Date: Tuesday 29th November 2011
Time: 8:20pm

 

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

 

 

Tonight’s game was the last week of grading for the new season. My high intensity intervals and rest periods for tonight were again fairly short as we had plenty of reserves.

What that meant was I would go as hard as I could for about 2 minutes, then I would 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 The Jets. We had a really good game and ended up winning 13-0.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 139BPM burning 510 kcals. Not bad for a hidden exercise session!

 

Training: Crossfit
Date: Wednesday 30th November 2011
Time: 9:30pm
Location: Citigate Hotel Gym, Flinders Street, Melbourne CBD
Training Partner: Mrs Niko

 

My High Intensity Crossfit Session to Burn Fat

 

A shot in the Citigate Gym. Notice the iconic Flinders Street Train Station out the window!

 

 

Warm-up:
• Dynamic Stretching
• Rowing Machine (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:

  • Row 800m
  • 30 Dumbbell Swings
  • 30 Push-ups
  • Row 800m
  • 30 Dumbbell Swings
  • 30 Push-ups
  • Row 800m
  • 30 Dumbbell Swings
  • 30 Push-ups
  • Row 800m
  • 30 Dumbbell Swings
  • 30 Push-ups

 

A demonstration for those that are not sure what a dumbbell swing is!

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

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 25.35 minutes to complete, keeping my heart rate at an average of 149 BPM, burning a little over 500kcal.

 

Training: Weight Training (Phase 1 – Week 4 – Day 2)
Date: Thursday 1st December 2011
Time: 6:00pm
Location: Fitness First, Collins Street, Melbourne CBD
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)

• One Arm Dumbbell Row (1a)
– Set 1: 8 reps x 50kg
– Set 2: 8 reps x 50kg
– Set 3: 8 reps x 50kg

• Incline Bench Press (1b)
– Set 1: 6 reps x 80kg
– Set 2: 6 reps x 80kg
– Set 3: 5 reps x 80kg

• Close Grip Bench Press (2a)
– Set 1: 8 reps x 70kg
– Set 2: 8 reps x 70kg
– Set 3: 8 reps x 70kg

• Deadlifts (2b)
– Set 1: 8 reps x 130kg
– Set 2: 8 reps x 130kg
– Set 3: 6 reps x 130kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 500kcals 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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 75secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

Date: Friday 2nd December 2011
Rest Day

 

Date: Saturday 3rd December 2011
Rest Day

 

This service at Fitness First on Collins Street, Melbourne turned out to be amazing. As soon as I submitted my details through to the Good Gym Guide, I got a call on my mobile from a bloke called TJ who worked at the centre. TJ arranged a time for me to meet him at the gym, he showed me around and generally made me feel really welcome.

I would highly recommend Fitness First at Collins Street, Melbourne. The staff were really friendly and the equipment, layout and space within the gym were second to none.

Anyhow that’s the week that was, below is a summary of the week.

 

Let me know 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 18 Minutes
Total kcals: 2,220

 

2 Comments
  1. That was a great week Niko. I like how flexible you are when it comes on to your exercise routine. Keep it up! And congratulations on the whipping. 13-0 is a wide margin of victory. 😀

    • Thanks Chris, my weekly dose is now a mainstay on the site. I figure anyone can start following the weekly dose and keep themselves in shape.

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