Niko’s Weekly Dose # 24 | Follow My Weekly Fitness Plan

This week I moved onto testing Week 3 of Phase 2 for the Afterburn Training System, I also continued to incorporated some cardio sessions from the new Visual Impact Cardio Program, which I am extemely impressed with.

I think the extra cardio is already making a difference to my body fat percentage, but I haven’t lost any weight on the scales, which is an added bonus.

 

As you can see below, I again managed to completed 6 sessions instead of my usual 5. Whilst I managed to fit the extra session into my week relatively easily, I will still 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 3)
  • Date: Sunday 22nd 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 147 BPM, with a maximum heart rate of 162BPM, burning a little over 580kcal.

 

  • Training: Afterburn Training System (Test Phase 2 – Week 3 – Day 1)
  • Date: Monday 23rd 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 140kg
– Working Set 2: 6 reps x 140kg
– Working Set 3: 6 reps x 140kg

  • Dumbbell Shoulder Press

– Set 1: 10 reps x 17.5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 10 reps x 17.5kg
– Set 4: 8 reps x 17.5kg

  • 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

 

 

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 121 BPM, with a maximum heart rate of 205BPM, burning a little over 412kcal.

 

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: Touch Rugby League
  • Date: Tuesday 24th April 2012
  • Time: 9:00am

 

Tonight’s game was my first game for the new season. As usual the game was fast paced making for a great HIIT session. What that meant was during the game I would go as hard as I could for about 2 minutes, then I sub 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.

This week we played a team called Massive Duds. They are a fit young team, but we still ended up winning 6-2.

 

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 143 BPM, with a maximum heart rate of 186BPM, burning a little over 568kcal.

 

  • Training: Afterburn Training System (Test Phase 2 – Week 3 – Day 2)
  • Date: Wednesday 25th April 2012
  • Time: 11:00am
  • Location: Work Gym
  • Training Partner: Nil

 

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: 4 reps x 60kg
– Working Set 2: 4 reps x 60kg
– Working Set 3: 4 reps x 60kg

  • One Arm Dumbbell Rows

– Set 1: 10 reps x 34kg
– Set 2: 10 reps x 34kg
– Set 3: 10 reps x 34kg
– Set 4: 10 reps x 34kg

  • Bench Press

– Set 1: 10 reps x 70kg
– Set 2: 9 reps x 70kg
– Set 3: 8 reps x 70kg
– Set 4: 8 reps x 70kg

  • Dumbbell Step-Ups

– Set 1: 8 reps x 20kg
– Set 2: 8 reps x 20kg
– Set 3: 8 reps x 20kg
– Set 4: 8 reps x 20kg

  • Core

– Hanging Leg Raises: 5 sets x 5 reps
– Renegade Rows: 5 sets x 3 reps
– Front Plank: 1 min
– Hip Bridge: 3 mins

 

 

For those that are not sure what a One Arm Dumbbell Row is, watch this video:

httpvh://www.youtube.com/watch?v=cpI-Q3VQrEA

 

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)

 

Warm Down:

  • Static Stretching

 

The whole session including warm-up, the workout, finishers, cardio and warm down took me 75mins to complete, keeping my heart rate at an average of 125 BPM, with a maximum heart rate of 162BPM, burning a little over 728kcal.

 

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.

 

  • Training: Visual Impact Cardio (Advanced Cycle – Week 6 – Day 1)
  • Date: Wednesday 25th April 2012
  • Time: 8:00pm
  • 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 60mins to complete, keeping my heart rate at an average of 148 BPM, with a maximum heart rate of 160BPM, burning a little over 789kcal.

 

  • Date: Thursday 26th April 2012
  • Rest Day

 

  • Training: Afterburn Training System (Test Phase 2 – Week 3 – Day 3)
  • Date: Friday 27th 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: 6 reps x 125kg
– Working Set 3: 6 reps x 125kg

  • Inverted Rows

– Set 1: 10 reps x 5kg
– Set 2: 10 reps x 5kg
– Set 3: 10 reps x 5kg
– Set 4: 10 reps x 5kg

  • Dips

– Set 1: 10 reps x 5kg
– Set 2: 10 reps x 5kg
– Set 3: 10 reps x 5kg
– Set 4: 10 reps x 5kg

  • Stiff Leg Deadlifts

– Set 1: 10 reps x 85kg
– Set 2: 10 reps x 85kg
– Set 3: 8 reps x 85kg
– Set 4: 8 reps x 85kg

 

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 51mins to complete, keeping my heart rate at an average of 112 BPM, with a maximum heart rate of 157BPM, burning a little over 393kcal.

 

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.

 

  • Date: Saturday 28th April 2012
  • Rest Day

 

 

Again this week I found 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.

I am so impressed with the Visual Impact Cardio program that I am in the process of setting up an interview with the man behind the program Rusty Moore. Stay tuned folks.

 

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: 5 Hours 21 Minutes
Total kcals: 3,470

 

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