Niko’s Weekly Dose # 30 | Follow My Weekly Fitness Plan

This week was the start of testing for Phase 3 of the Afterburn Training System. The first 2 Phases have yielded good results and I expect this Phase to be no different.

After having last week off to rest and recover I ripped into my training this week getting through 5 sessions.

Anyhow here is how my weekly fitness plan unfolded:

• Training: Visual Impact Cardio (Advanced Cycle)
• Date: Monday 11th June 2012
• Time: 9:00pm
• Location: Work Gym
  
• Training Partner: Nil

Warm-up:

• Dynamic Stretching

Workout:

• This workout was completed on a Stationery 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.

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 Hip Bridge is, watch this video:

httpvh://www.youtube.com/watch?v=I-Q72iDRe38

Warm Down:

• Static Stretching

The whole session not including warm-up and warm down took me 75mins to complete, keeping my heart rate at an average of 129BPM, with a maximum heart rate of 156BPM, burning a little over 668kcal.

• Training: Afterburn Training System (Test Phase 3 – Week 1 – Day 1)
• Date: Tuesday 12th June 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Mrs Niko & Sam

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout: 

• Bench Press

– Set 1: 12 reps x 50kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 80kg
– Set 4: 6 reps x 90kg
– Set 5: 15 reps x 50kg

• Incline Dumbbell Flyes

– Set 1: 12 reps x 15kg
– Set 2: 10 reps x 15kg
– Set 3: 8 reps x 15kg
– Set 4: 8 reps x 15kg

• Military Press

– Set 1: 12 reps x 30kg
– Set 2: 10 reps x 35kg
– Set 3: 8 reps x 40kg
– Set 4: 6 reps x 45kg
– Set 5: 12 reps x 30kg

• Lateral Raises

– Set 1: 12 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 8 reps x 10kg
– Set 4: 6 reps x 10kg

• Lying Tricep Extensions

– Set 1: 12 reps x 20kg
– Set 2: 10 reps x 25kg
– Set 3: 8 reps x 30kg
– Set 4: 6 reps x 55kg
– Set 5: 15 reps x 20kg

• Tricep Pushdowns

– Set 1: 12 reps x 20kg
– Set 2: 12 reps x 20kg
– Set 3: 12 reps x 20kg
– Set 4: 12 reps x 20kg

Warm Down:

• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 75mins to complete, keeping my heart rate at an average of 106BPM, with a maximum heart rate of 136BPM, burning a little over 462kcal.

• Date: Wednesday 13th June 2012
  
• Rest Day

• Training: Crossfit
• Date: Thursday 14th June 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Roon

Warm-up:

• Dynamic Stretching
• Light Jogging (5 minutes)
• Body Weight Squats x 20
• Push-ups x 20

Workout:

• Run 400m
• 20 Push-ups
• Run 400m
• 20 Burpees
• Run 400m
• 20 Jump Squats
• Run 400m
• 20 Mountain Climbers
• Run 400m
• 20 Dumbbell Swings
• Run 400m
• 20 Push-ups
• Run 400m
• 20 Burpees
• Run 400m
• 20 Jump Squats
• Run 400m
• 20 Mountain Climbers
• Run 400m
• 20 Dumbbell Swings

Notes:

• Complete the sequence without a break.
• Sip on water during the workout.

Warm down:

• Static Stretching.

This workout including warm-up and warm down took 45 minutes to complete, keeping my heart rate at an average of 139 BPM, with a maximum heart rate of 161BPM, burning a little over 530kcal.

• Training: Afterburn Training System (Test Phase 3 – Week 1 – Day 2)
• Date: Friday 15th June 2012
• Time: 5:30pm
• Location: The Pit
  
• Training Partner: Mrs Niko
  

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout: 

• Squats

– Set 1: 12 reps x 50kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 100kg
– Set 4: 6 reps x 110kg
– Set 5: 15 reps x 50kg

• Stiff Leg Deadlifts

– Set 1: 12 reps x 50kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 80kg
– Set 4: 6 reps x 90kg
– Set 5: 15 reps x 50kg

• Lunges

– Set 1: 12 reps x 15kg
– Set 2: 12 reps x 15kg
– Set 3: 12 reps x 15kg
– Set 4: 12 reps x 15kg

• Standing Single Leg Calf Raises

– Set 1: 12 reps x BW
– Set 2: 10 reps x 12.5kg
– Set 3: 8 reps x 15kg
– Set 4: 6 reps x 17.5kg
– Set 5: 15 reps x 5kg

• Leg Raises

– Set 1: BW till Failure
– Set 2: BW till Failure
– Set 3: BW till Failure
– Set 4: BW till Failure

• Ab Wheel Rollout

– Set 1: BW till Failure
– Set 2: BW till Failure
– Set 3: BW till Failure
– Set 4: BW till Failure

The Ab Wheel, the newest addition to The Pit!

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 114BPM, with a maximum heart rate of 148BPM, burning a little over 477kcal.

• Training: Boxing Circuit
• Date: Saturday 16th June 2012
• Time: 4:30pm
• Location: The Pit
• Training Partner: Mrs Niko

Warm-up:

• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Round of Boxing/Running/Squat Complex:

• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 10 x Squats (BW)
• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 9 x Squats (BW)
• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 8 x Squats (BW)

(Repeat this sequence until you reach one squat)

Round Notes:

• Complete the whole complex without break then swap over holding the mitts x 2.
• Whether you are holding the mitts or doing the punching, we both do the squats.

Rounds of 30:

• 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Step-ups.

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 Step-ups

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 31 minutes to complete, keeping my heart rate at an average of 118BPM, with a maximum heart rate of 159BPM, burning a little over 261kcal.

• Date: Sunday 17th June 2012
  
• Rest Day

This was a great week to get back into training. Whilst I only had a week off, I feel refreshed and keen to rip in for the next 8 weeks.

Next week I should have a semi-final of Touch Rugby League, which has been postponed for the last 3 weeks due to a huge amount of rain. Testing will also continue on Phase 3 of the Afterburn Training System.

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 46 Minutes
Total kcals: 2,398