Niko’s Weekly Dose # 31 | Follow My Weekly Fitness Plan

This week was the 2nd week of testing for Phase 3 of the Afterburn Training System.

After only one week of testing this phase I already know I am going to get good results from it.

This week I mixed up training by completing a session of crossfit, playing a game of touch rugby league and polishing off 3 weight training sessions.

 

Anyhow here is how my weekly fitness plan unfolded:

  • Training: Afterburn Training System (Test Phase 3 – Week 1 – Day 3)
  • Date: Monday 18th June 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Chin-Ups

– Set 1: 10 reps x BW
– Set 2: 7 reps x BW
– Set 3: 5 reps x BW
– Set 4: 5 reps x BW

  • Bent Over Rows

– Set 1: 12 reps x 50kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 75kg
– Set 4: 6 reps x 80kg
– Set 5: 15 reps x 50kg

  • One Arm Dumbbell Rows

– Set 1: 12 reps x 32.5kg
– Set 2: 10 reps x 32.5kg
– Set 3: 10 reps x 32.5kg

  • Barbell Curls
    Weekly Fitness Plan

    The Pit Post-Workout!

– Set 1: 12 reps x 20kg
– Set 2: 10 reps x 25kg
– Set 3: 8 reps x 30kg
– Set 4: 6 reps x 35kg
– Set 5: 15 reps x 20kg

  • Seated Incline Dumbbell Curls

– Set 1: 12 reps x 7.5kg
– Set 2: 12 reps x 7.5kg
– Set 3: 12 reps x 7.5kg
– Set 4: 12 reps x 7.5kg

  • Barbell Wrist Curls

– Set 1: 12 reps x 12.5kg
– Set 2: 12 reps x 12.5kg
– Set 3: 12 reps x 12.5kg

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 105BPM, with a maximum heart rate of 134BPM, burning a little over 362kcal.

  • Training: Touch Rugby League
  • Date: Tuesday 19th June 2012
  • Time: 8:45pm

Tonight’s game was a semi-final, with the winner progressing through to the grand final. 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 against the Young Guns, who were the team that beat us in last season’s grand final. Unfortunately they played with a player down the whole game, which meant we had an easy 12-1, win .

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 140 BPM, with a maximum heart rate of 166BPM, burning a little over 500kcal.

  • Date: Wednesday 20th June 2012
  • Rest Day
  • Training: Crossfit
  • Date: Thursday 21st 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:

  • 10 x Push-ups
  • 5 x Dumbbell Swings
  • 15 x Squats

Total Sequences Completed: 30

Notes:

  • Move through each exercise as quickly as possible.
  • Repeat this sequence as many times as you can within 30 minutes.
  • Rest when you need to.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout including warm-up and warm down took 30 minutes to complete, keeping my heart rate at an average of 148BPM, with a maximum heart rate of 158BPM, burning a little over 393kcal.

  • Training: Afterburn Training System (Test Phase 3 – Week 2 – Day 1)
  • Date: Friday 22nd June 2012
  • Time: 10:00am
  • Location: The Pit
  • Training Partner: Mrs Niko

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: 10 reps x 15kg
– Set 4: 10 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: 7 reps x 10kg
– Set 4: 6 reps x 10kg

  • Lying Tricep Extensions

– Set 1: 12 reps x 25kg
– Set 2: 10 reps x 30kg
– Set 3: 8 reps x 35kg
– Set 4: 6 reps x 37.5kg
– Set 5: 15 reps x 25kg

  • 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

 

For those that are not sure what a Lying Tricep Extension is, watch this video.

httpvh://www.youtube.com/watch?v=SwqkbcY0IJM

 

Warm Down:

  • Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 67mins to complete, keeping my heart rate at an average of 114BPM, with a maximum heart rate of 146BPM, burning a little over 546kcal.

  • Date: Saturday 23rd June 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 1 – Day 2)
  • Date: Sunday 24th June 2012
  • Time: 5:00pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Squats

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 75kg
– Set 3: 8 reps x 105kg
– Set 4: 6 reps x 115kg
– Set 5: 15 reps x 60kg

  • Stiff Leg Deadlifts

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 75kg
– Set 3: 8 reps x 85kg
– Set 4: 6 reps x 95kg
– Set 5: 15 reps x 60kg

  • Lunges

– Set 1: 12 reps x 17.5kg
– Set 2: 12 reps x 17.5kg
– Set 3: 12 reps x 17.5kg
– Set 4: 12 reps x 17.5kg

  • Standing Single Leg Calf Raises

– Set 1: 12 reps x BW
– Set 2: 10 reps x 15kg
– Set 3: 8 reps x 17.5kg
– Set 4: 6 reps x 20kg
– 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 116BPM, with a maximum heart rate of 151BPM, burning a little over 505kcal.

Another great week of training completed. Next week, weather permitting I should play in the grand final for my Touch Rugby League competition, we are keen to win back the trophy that we lost last season. 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 16 Minutes
Total kcals: 2,306

 

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