Niko’s Weekly Dose # 26 | Follow My Weekly Fitness Plan

This week saw me move onto Week 5 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 me.

This week I scaled back to 5 training sessions, instead of 6, like I had been doing for the past 3 weeks. When I can I will try and throw in an extra session, but only when I have the time.

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

  • Date: Sunday 6th May 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 5 – Day 1)
  • Date: Monday 7th May 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: 4 reps x 1505kg
– Working Set 2: 4 reps x 150kg
– Working Set 3: 4 reps x 150kg

  • 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: 10 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:

  • 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)

Cardio:

  • 1 x Round each of 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout, finishers, cardio and warm down took me 60mins to complete, keeping my heart rate at an average of 110 BPM, with a maximum heart rate of 155BPM, burning a little over 439kcal.

 

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.

 

 

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 30mins to complete, keeping my heart rate at an average of 160 BPM, with a maximum heart rate of 173BPM, burning a little over 450kcal.

 

  • Training: Afterburn Training System (Test Phase 2 – Week 5 – Day 2)
  • Date: Wednesday 9th May 2012
  • Time: 2:00pm
  • 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 37.5kg
– Set 2: 10 reps x 37.5kg
– Set 3: 10 reps x 37.5kg
– Set 4: 10 reps x 37.5kg

  • Bench Press

– Set 1: 10 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: 10 reps x 20kg
– Set 2: 8 reps x 20kg
– Set 3: 8 reps x 20kg
– Set 4: 8 reps x 20kg

 

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 130 BPM, with a maximum heart rate of 165BPM, burning a little over 473kcal.

 

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)
  • Date: Thursday 10th May 2012
  • Time: 9:00pm
  • 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 30mins to complete, keeping my heart rate at an average of 166BPM, with a maximum heart rate of 174BPM, burning a little over 480kcal.

  • Training: Afterburn Training System (Test Phase 2 – Week 5 – Day 3)
  • Date: Friday 11th May 2012
  • Time: 4:00pm
  • 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: 4 reps x 130kg
– Working Set 2: 4 reps x 130kg
– Working Set 3: 4 reps x 130kg

  • Bent Over Rows

– Set 1: 8 reps x 80kg
– Set 2: 8 reps x 80kg
– Set 3: 8 reps x 80kg
– Set 4: 8 reps x 80kg

  • 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:

  • 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, cardio and warm down took me 52mins to complete, keeping my heart rate at an average of 131 BPM, with a maximum heart rate of 162BPM, burning a little over 588kcal.

 

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 12th May 2012
  • Rest Day

 

This week I missed my normal game of Touch Rugby League due to family commitments. I did however manage to take my oldest son to his first karate lesson. Whilst I joined in, it was more fun than a training session so I didn’t count it towards one of my sessions for the week.

Next week, weight training wise, I am moving onto Week 6 of the Afterburn Training System. In terms of cardio I am going to be incorporating a crossfit session back into my training schedule just to mix things up a bit.

 

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: 3 Hours 37 Minutes
Total kcals: 2,430

 

 

 

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