Niko’s Weekly Dose # 25 | Follow My Weekly Fitness Plan

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