Another great week of training completed. This week I continued with Phase 2 of testing for the Afterburn Training System, but I also incorporated some cardio sessions from the new Visual Impact Cardio Program.
My hope is, by adding in the extra cardio, that I can drop a small amount of body fat, whilst still maintaining lean muscle.
As you can see below, I completed 6 sessions instead of my usual 5. Whilst I managed to fit the extra session into my week relatively easily, I will have to wait and see if this will be a regular occurrence.
Anyhow here is how my weekly fitness plan unfolded:
- Training: Visual Impact Cardio (Advanced Cycle – Week 5 – Day 1)
- Date: Sunday 15th April 2012
- Time: 6:00pm
- Location: Work Gym
- Training Partner: Nil
Pre-Workout Nutrition:
- About an half an hour before training I downed a Pre-workout shake.
Warm-up:
- Dynamic Stretching
Workout:
- This workout was completed on a stationary bike and involved HIIT & Steady State Cardio components.
- For a complete run down of timings and intensity levels, check out the Visual Impact Cardio Program.
Warm Down:
- Static Stretching
The whole session not including warm-up and warm down took me 45mins to complete, keeping my heart rate at an average of 151 BPM, with a maximum heart rate of 163BPM, burning a little over 610kcal.
- Training: Afterburn Training System (Test Phase 2 – Week 2 – Day 1)
- Date: Monday 16th April 2012
- Time: 8:30pm
- Location: The Pit
- Training Partner: Mrs Niko
Pre-Workout Nutrition:
- About an half an hour before training I downed a Pre-workout shake.
Warm-up:
- 5 minutes of light jogging
- Dynamic Stretching
Workout:
- Deadlifts
– Warm-up Set 1: 10 reps x 50kg
– Warm-up Set 2: 6 reps x 80kg
– Warm-up Set 3: 3 reps x 120kg
– Working Set 1: 6 reps x 135kg
– Working Set 2: 6 reps x 135kg
– Working Set 3: 6 reps x 135kg
- Dumbbell Shoulder Press
– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 8 reps x 17.5kg
– Set 4: 8 reps x 17.5.5kg
- Chin-ups
– Set 1: 8 reps x BW
– Set 2: 8 reps x BW
– Set 3: 8 reps x BW
– Set 4: 8 reps x BW
- Dumbbell Split Squat
– Set 1: 8 reps x 17.5kg
– Set 2: 8 reps x 17.5kg
– Set 3: 8 reps x 17.5kg
– Set 4: 8 reps x 17.5kg
Check this video out for an awesome Deadlift FAIL!
httpvh://www.youtube.com/watch?v=50uWtVBwYrE&feature=fvsr
Finisher:
- Push-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Push-ups 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 45mins to complete, keeping my heart rate at an average of 115 BPM, with a maximum heart rate of 151BPM, burning a little over 360kcal.
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).
- Rest for exactly 60secs between warm-up sets of Deadlifts and 120secs between working sets of Deadlifts.
- Rest for exactly 30secs between sets of Dumbbell Shoulder Press, Chin-ups and Dumbbell Split Squats.
- During the workout sip on water.
- Training: Crossfit
- Date: Tuesday 17th April 2012
- Time: 9:00am
- Location: The Pit
- Training Partner: Mrs Niko
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
- 50 x Star Jumps
- 10 x Body Weight 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.)
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.
The whole session including warm-up, the workout, and warm down took me 25mins to complete, keeping my heart rate at an average of 118 BPM, with a maximum heart rate of 140BPM, burning a little over 215kcal.
- Training: Afterburn Training System (Test Phase 2 – Week 2 – Day 2)
- Date: Wednesday 18th April 2012
- Time: 8:30pm
- Location: The Pit
- Training Partner: Mrs Niko
Pre-Workout Nutrition:
- About an half an hour before training I downed a Pre-workout shake.
Warm-up:
- 5 minutes of light jogging
- Dynamic Stretching
Workout:
- Push Press
– Warm-up Set 1: 10 reps x 20kg
– Warm-up Set 2: 6 reps x 30kg
– Warm-up Set 3: 3 reps x 40kg
– Working Set 1: 6 reps x 55kg
– Working Set 2: 6 reps x 55kg
– Working Set 3: 6 reps x 55kg
- One Arm Dumbbell Rows
– Set 1: 10 reps x 32.5kg
– Set 2: 10 reps x 32.5kg
– Set 3: 10 reps x 32.5kg
– Set 4: 10 reps x 32.5kg
- Bench Press
– Set 1: 8 reps x 80kg
– Set 2: 8 reps x 80kg
– Set 3: 8 reps x 80kg
– Set 4: 8 reps x 80kg
- Dumbbell Step-Ups
– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 10 reps x 17.5kg
– Set 4: 10 reps x 17.5kg
Finisher:
- Doubles of Push-ups and Body Weight Squats – For my finishers I used my Gymboss Interval Timer to time 30secs of Push-ups, then 30secs of rest, then 30secs of Body Weight Squats, then 30secs of rest (repeat sequence 5 times)
Cardio:
- 20mins of Steady State Cardio on Eliptical Trainer.
Warm Down:
- Static Stretching
The whole session including warm-up, the workout, finishers, cardio and warm down took me 70mins to complete, keeping my heart rate at an average of 124 BPM, with a maximum heart rate of 156BPM, burning a little over 666kcal.
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).
- Rest for exactly 60secs between warm-up sets of Push Press and 120secs between working sets of Push Press.
- Rest for exactly 30secs between sets of One Arm Dumbbell Rows, Bench Press and Dumbbell Step-ups.
- During the workout sip on water.
- Date: Thursday 19th April 2012
- Rest Day
- Training: Afterburn Training System (Test Phase 2 – Week 2 – Day 3)
- Date: Friday 20th April 2012
- Time: 5:00pm
- Location: The Pit
- Training Partner: Mrs Niko
Pre-Workout Nutrition:
- About an half an hour before training I downed a Pre-workout shake.
Warm-up:
- 5 minutes of light jogging
- Dynamic Stretching
Workout:
- Squats
– Warm-up Set 1: 10 reps x 60kg
– Warm-up Set 2: 6 reps x 80kg
– Warm-up Set 3: 3 reps x 100kg
– Working Set 1: 6 reps x 125kg
– Working Set 2: 5 reps x 125kg
– Working Set 3: 4 reps x 125kg
- Inverted Rows
– Set 1: 10 reps x BW
– Set 2: 10 reps x BW
– Set 3: 10 reps x BW
– Set 4: 10 reps x BW
- Dips
– Set 1: 10 reps x BW
– Set 2: 10 reps x BW
– Set 3: 10 reps x BW
– Set 4: 10 reps x BW
- Stiff Leg Deadlifts
– Set 1: 10 reps x 80kg
– Set 2: 10 reps x 80kg
– Set 3: 10 reps x 80kg
– Set 4: 10 reps x 80kg
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 45mins to complete, keeping my heart rate at an average of 121 BPM, with a maximum heart rate of 165BPM, burning a little over 410kcal.
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).
- Rest for exactly 60secs between warm-up sets of Squats and 120secs between working sets of Squats.
- Rest for exactly 30secs between sets of Inverted Rows, Dips and Stiff Leg Deadlifts.
- During the workout sip on water.
- Training: Visual Impact Cardio (Advanced Cycle – Week 5 – Day 2)
- Date: Saturday 21st April 2012
- Time: 2:00pm
- Location: The Pit
- Training Partner: Nil
Pre-Workout Nutrition:
- About an half an hour before training I downed a Pre-workout shake.
Warm-up:
- Dynamic Stretching
Workout:
- This workout was completed on an eliptical trainer and involved HIIT & Steady State Cardio components.
- For a complete run down of timings and intensity levels, check out the Visual Impact Cardio Program.
Warm Down:
- Static Stretching
The whole session not including warm-up and warm down took me 45mins to complete, keeping my heart rate at an average of 151 BPM, with a maximum heart rate of 163BPM, burning a little over 610kcal.
I found this week a nice change. Adding in the extra cardio has proved to be extremely challenging, but also very rewarding.
As you can see in the training session summaries I am burning a heap of calories doing the Visual Impact Cardio sessions.
Next week I am going to continue with a similar training structure and see what results it brings.
Anyhow that’s my weekly fitness plan for this week, below is a summary. Post a comment below if you have any questions about any component of my training or if you have any questions about your training!
Weekly Fitness Plan Summary:
Sessions: 6
Total Time Trained: 4 Hours 35 Minutes
Total kcals: 2,871
Awesome, Niko. I haven’t tried the new Visual Impact Cardio program…but I’m a definite fan of the Muscle Building course. I can’t wait to see the kind of results you get. I hear it’s a butt-kicker.
-Mitchell
Mitchell,
Visual Impact Cardio is kicking my butt at the moment. Given I already had a good cardio base, I opted to start on the advanced phase, hard work is an understatement. Already starting to see an improvement in my fitness, especially when working at my lactic acid threshold.
Niko