Niko’s Weekly Dose # 27 | Follow My Weekly Fitness Plan

This week saw me move onto Week 6 of Phase 2 of testing the Afterburn Training System, I also continued to incorporate cardio sessions from the new Visual Impact Cardio Program, which continually impresses me.

Again I completed 5 session for the week. I find that 5 seems to be the most consistent amount of sessions that I can complete whilst still keeping a healthy balance with my work and family life.

 

 

Anyhow here is how my weekly fitness plan unfolded:

 

  • Date: Sunday 13th May 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 6 – Day 1)
  • Date: Monday 14th May 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: 5 reps x 1505kg
– Working Set 2: 5 reps x 150kg
– Working Set 3: 4 reps x 150kg

  • Dumbbell Shoulder Press

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

  • Chin-ups

– Set 1: 9 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

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 75mins to complete, keeping my heart rate at an average of 131 BPM, with a maximum heart rate of 161BPM, burning a little over 810kcal.

 

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 15th May 2012
  • Time: 7:15pm

 

Tonight’s game was only my second 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 Down to Touch. They are a fit young team, and much to our surprise ended up beating us 4-3.

 

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 152 BPM, with a maximum heart rate of 178BPM, burning a little over 621kcal.

  • Date: Wednesday 16th May 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 2 – Week 6 – Day 2)
  • Date: Thursday 17th May 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:

  • 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 62.5kg
– Working Set 2: 4 reps x 62.5kg
– Working Set 3: 4 reps x 62.5kg

  • One Arm Dumbbell Rows

– Set 1: 10 reps x 40kg
– Set 2: 10 reps x 40kg
– Set 3: 9 reps x 40kg
– Set 4: 8 reps x 40kg

  • 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: 9 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

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 Elliptical 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 125BPM, with a maximum heart rate of 162BPM, burning a little over 687kcal.

 

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: Friday 18th May 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 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 149BPM, with a maximum heart rate of 163BPM, burning a little over 399kcal.

  • Training: Afterburn Training System (Test Phase 2 – Week 6 – Day 3)
  • Date: Friday 18th 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: 5 reps x 130kg
– Working Set 2: 5 reps x 130kg
– Working Set 3: 6 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: 10 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 9 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: 10 reps x 85kg
– Set 4: 8 reps x 85kg

 

Finisher:

  • Boxing using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Boxing using a left-right 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 60mins to complete, keeping my heart rate at an average of 109BPM, with a maximum heart rate of 149BPM, 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 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 19th May 2012
  • Rest Day

 

This week was another great week of training, with my strength continuing to increase during all of my weight training sessions.

Also this week I wrapped up an interview with the developer of Visual Impact Cardio, Mr Rusty Moore. During the next couple of weeks I will be releasing the interview and for all to see.

To celebrate the release of the interview I will be running a competition where you can win yourself a free copy of Visual Impact Cardio. Stay tuned for all the details.

 

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: 5
Total Time Trained: 4 Hours 40 Minutes
Total kcals: 2,956

 

 

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