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
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
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