Niko’s Weekly Dose # 5 | Follow My Weekly Training Program

For my first weight training session of this week, I completed my last session of week four of the new weight training program that I am trialing.

My reason for this is I actually had food poisoning for a couple of days of last week and for the beginning of this week.

Unfortunately for me it meant that I actually couldn’t train for a few days due to illness. It wasn’t all bad, I still managed to squeeze 4 sessions into the week and got over my food poisoning.

 

Anyhow, here is the week that was:

 

Training: Boxing Circuit
Date: Sunday 4th December 2011
Time: 4:00pm
Location: The Pit
Training Partner: Mrs Niko

 

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

Round of Boxing/Step-up Complex:

• 20 x Straight Punches.
• 10 x Push-ups (BW)
• 20 x Straight Punches.
• 9 x Push-ups (BW)
• 20 x Straight Punches.
• 8 x Push-ups (BW)

(Repeat this sequence until you reach one push-up)

Notes:
• Complete the whole complex without break then swap over holding the mitts.
• While the person doing the punching is doing push-ups, the person holding the focus mitts does step-ups.

Rounds of Combinations:
• 2 Min Combo (Cross-Cross-Body-Uppercut)
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:
• We use the timer to countdown the time, it’s far easy than having to keep checking a clock or watch.
• We obviously take it in turns.
• We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Rounds of 30:
• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 Step-ups.

Notes:
• This is one set, we would each do this for 3 sets without rest, then we would swap over holding the mitts.
• We completed this circuit 3 times each (In total we completed 3 sets each 3 + 3 + 3)
• Whether you are holding the mitts or doing the punching, both do the squats.

Rounds of Countdowns:
• Countdowns are starting with your left, jab the mitt 10 times with your left hand, then hit it once with a right cross, jab the mitt 9 times with your left hand, then hit it once with a right cross, continue this sequence until you get to 1.
• Once you finish with your left hand, repeat the sequence with you right hand (right hand does the multiple jabs, with a left hand cross)

Notes:
• Each round consists of a sequence with your left hand, then immediately a sequence with your right.
• Complete one round, then swap over.
• Complete two rounds in total.

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 39mins to complete burning about 315kcals with an average heart rate of 114BPM.

 

Date: Monday 5th December 2011
Rest Day

 

Date: Tuesday 6th December 2011
Rest Day

 

Training: Weight Training (Phase 1 – Week 4 – Day 3)
Date: Wednesday 7th December 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 on elliptical trainer
• 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: 5 reps x 130kg
– Set 3: 6 reps x 130kg
– Set 4: 6 reps x 130kg

• Chin Up (1a)
– Set 1: 6 reps x 15kg
– Set 2: 6 reps x 15kg
– Set 3: 6 reps x 15kg
– Set 4: 6 reps x 15kg

• Dumbbell Shoulder Press (1b)
– Set 1: 6 reps x 25kg
– Set 2: 6 reps x 25kg
– Set 3: 6 reps x 25kg
– Set 4: 6 reps x 25kg

• EZ Bar Curl
– Set 1: 9 reps x 45kg
– Set 2: 8 reps x 45kg
– Set 3: 8 reps x 45kg
– Set 4: 7 reps x 45kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 540kcals with an average heart rate of 125BPM.

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 150secs between sets of squats, 60secs between exercises 2a and 2b and 90secs between sets of EZ Bar Curls.
• During the workout sip on water.

 

Training: Weight Training (Phase 1 – Week 5 – Day 1)
Date: Thursday 8th December 2011
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)
• 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 22.5kg
– Set 2: 10 reps x 22.5kg
– Set 3: 10 reps x 22.5kg

• 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 34mins to complete burning about 322kcals with an average heart rate of 125BPM.

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.

 

Date: Friday 9th December 2011
Rest Day

 

Training: Weight Training (Phase 1 – Week 5 – Day 2)
Date: Saturday 10th December 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)

• 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: 8 reps x 80kg
– Set 2: 8 reps x 80kg
– Set 3: 8 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: 8 reps x 130kg

Finisher:
Dumbbell Swings using the Tabata Protocol – 20secs of dumbbell swings then 10secs of rest (repeat sequence 8 times without resting between sequences)

 

Here is a good instructional video on how to use the tabata protocol. It uses push-ups as an example but any exercise can be used.

 

httpvh://www.youtube.com/watch?v=dYaut6ZV82s

 

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 55mins to complete burning about 450kcals 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 75secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.


As of this week I have decided to start incorporating finishers at the end of my weights training workouts. I have previously used finished to improve my metabolic conditioning by using a combination of strength and anaerobic conditioning drills.

The goal is to complete it as quickly as possible while staying around your anaerobic threshold. Basically wipe yourself out and burn fat in as short amount of time as possible. I find the tabata protocol fits perfectly as a finisher.

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 or boxing circuit sessions for me to try!

 

Weekly Summary:
Sessions: 4
Total Time Trained: 2 Hours 58 Minutes
Total kcals: 1,627

 

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