This week saw me move onto Week 4 of Phase 2 for the Afterburn Training System, I also continued to incorporate cardio sessions from the new Visual Impact Cardio Program, which continues to impress.
For the 3rd week in a row I managed to completed 6 sessions instead of my usual 5. I am finding that the extra cardio session that I am doing per week is really helping my cardiovascular fitness.
Anyhow here is how my weekly fitness plan unfolded:
- Date: Sunday 29th April 2012
- Rest Day
- Training: Visual Impact Cardio (Advanced Cycle – Week 7 – Day 1)
- Date: Monday 30thth April 2012
- Time: 1:00pm
- 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 Elliptical 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 50mins to complete, keeping my heart rate at an average of 150 BPM, with a maximum heart rate of 163BPM, burning a little over 673kcal.
- Training: Afterburn Training System (Test Phase 2 – Week 4 – Day 1)
- Date: Monday 30th April 2012
- Time: 8:30pm
- 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:
- 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 145kg
– Working Set 2: 6 reps x 145kg
– Working Set 3: 6 reps x 145kg
- Dumbbell Shoulder Press
– Set 1: 10 reps x 18kg
– Set 2: 10 reps x 18kg
– Set 3: 10 reps x 18kg
– Set 4: 8 reps x 18kg
- 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 18kg
– Set 2: 8 reps x 18kg
– Set 3: 8 reps x 18kg
– Set 4: 8 reps x 18kg
- 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 how to complete a hip bridge, watch this video:
httpvh://www.youtube.com/watch?v=I-Q72iDRe38&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 59mins to complete, keeping my heart rate at an average of 136 BPM, with a maximum heart rate of 162BPM, burning a little over 680kcal.
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: Boxing Circuit
- Date: Tuesday 1st May 2012
- Time: 8:30pm
- Location: The Pit
- Training Partner: Mrs Niko
Warm-up:
- Dynamic Stretching
- Body Weight Squats x 20
- Push-ups x 20
Rounds of 30:
- 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.
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 Combinations:
- 2 Min Combo (Left-Right-Left)
- 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)
Notes:
- We use my Gymboss Interval 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 Countdowns:
- Start on your knees and punch the mitts 20 times, drop straight down and complete 10 Push-ups, get back up to your knees and punch the mitts 20 times, drop straight back down and complete 9 Push-ups.
- Continue this sequence until you reach 1 Push-up.
Notes:
- Complete one round, then swap over.
Finisher:
- Step-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Step-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)
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 workout, including warm-up and down took only took 50 minutes to complete, keeping my heart rate at an average of 104 BPM, with a maximum heart rate of 147BPM, burning a little over 323kcal.
- Date: Wednesday 2nd May 2012
- Rest Day
- Training: Visual Impact Cardio (Advanced Cycle – Week 7 – Day 3)
- Date: Thursday 3rd May 2012
- Time: 2:00pm
- 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 60mins to complete, keeping my heart rate at an average of 129 BPM, with a maximum heart rate of 146BPM, burning a little over 626kcal.
- Training: Afterburn Training System (Test Phase 2 – Week 4 – Day 2)
- Date: Friday 4th May 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:
- 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 60kg
– Working Set 2: 6 reps x 60kg
– Working Set 3: 6 reps x 60kg
- One Arm Dumbbell Rows
– Set 1: 10 reps x 35kg
– Set 2: 10 reps x 35kg
– Set 3: 10 reps x 35kg
– Set 4: 10 reps x 35kg
- Bench Press
– Set 1: 8 reps x 70kg
– Set 2: 8 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
Finisher:
- Boxing using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Boxing using a simply left cross-right cross combo 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 54mins to complete, keeping my heart rate at an average of 114 BPM, with a maximum heart rate of 157BPM, burning a little over 428kcal.
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: Afterburn Training System (Test Phase 2 – Week 3 – Day 3)
- Date: Saturday 5th May 2012
- Time: 10:00am
- 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:
- 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: 4 reps x 130kg
– Working Set 2: 4 reps x 130kg
– Working Set 3: 4 reps x 130kg
- Inverted Rows
– Set 1: 8 reps x 10kg
– Set 2: 8 reps x 10kg
– Set 3: 8 reps x 10kg
– Set 4: 8 reps x 10kg
- Dips
– Set 1: 8 reps x 10kg
– Set 2: 8 reps x 10kg
– Set 3: 8 reps x 10kg
– Set 4: 8 reps x 10kg
- Stiff Leg Deadlifts
– Set 1: 10 reps x 85kg
– Set 2: 10 reps x 85kg
– Set 3: 9 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)
Cardio:
- 20mins of Steady State Cardio on Exercise Bike.
Warm Down:
- Static Stretching
The whole session including warm-up, the workout, finishers, cardio and warm down took me 73mins to complete, keeping my heart rate at an average of 127 BPM, with a maximum heart rate of 161BPM, burning a little over 744kcal.
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.
This week was another great week for training. Although my normal game of Touch Rugby League was cancelled due to bad weather, I managed to squeeze in a boxing session with Mrs Niko as a substitute.
Next week is going to bring about something totally different again. As of next week I will be start Karate lessons with my oldest son. Martial Arts is something that I have not done since my early twenties, so I’m excited about the prospect of getting back into it.
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 46 Minutes
Total kcals: 3,474
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