Niko’s Weekly Dose # 23 | Follow My Weekly Fitness Plan

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