Niko’s Weekly Dose # 33 | Follow My Weekly Fitness Plan

This week was the mid-way point of testing for Phase 3 of the Afterburn Training System.

Testing of this phase continues to be the best phase that I have tested so far, I am really excited about the results I will achieve in the second half of this testing phase.

This week I also played in my Touch Rugby League grand final. In a disappointing way to end the season we ended up going down 4-2.

Anyhow here is how my weekly fitness plan unfolded:

• Training: Afterburn Training System (Test Phase 3 – Week 3 – Day 3)
• Date: Monday 2nd July 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Nil

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: 7 reps x BW
– Set 4: 6 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: 12 reps x 32.5kg
– Set 3: 12 reps x 32.5kg

• Barbell Curls

– 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: 20 reps x 12.5kg
– Set 2: 20 reps x 12.5kg
– Set 3: 20 reps x 12.5kg

Warm Down:

• Static Stretching

For those that are not sure what Seated Incline Dumbbell Curls are, watch this video:

httpvh://www.youtube.com/watch?v=Jb8PSsaGP7A

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 125BPM, with a maximum heart rate of 150BPM, burning a little over 438kcal.

• Training: Touch Rugby League
• Date: Tuesday 3rd July 2012
• Time: 8:00pm
  

Tonight’s game was the grand final for the 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.

The team we played in the grand final called ‘No Reserves’ played a fantastic game and unfortunately ended up beating us 4-2 .

The whole session including warm-up, the workout, and warm down took me 45mins to complete, keeping my heart rate at an average of 141 BPM, with a maximum heart rate of 176BPM, burning a little over 550kcal.

• Date: Wednesday 4th July 2012
  
• Rest Day

• Training: Visual Impact Cardio (Advanced Cycle)
• Date: Thursday 5th July 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Nil

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 160BPM, with a maximum heart rate of 169BPM, burning a little over 447kcal.

• Training: Afterburn Training System (Test Phase 3 – Week 4 – Day 1)
• Date: Friday 6th July 2012
• Time: 8:00pm
• Location: The Pit
  
• Training Partner: Nil
  

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout:

• Bench Press

– Set 1: 12 reps x 50kg
– Set 2: 10 reps x 75kg
– Set 3: 8 reps x 85kg
– Set 4: 6 reps x 90kg
– Set 5: 15 reps x 50kg

• Incline Dumbbell Flyes

– Set 1: 12 reps x 15kg
– Set 2: 12 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 47.5kg
– Set 5: 15 reps x 30kg

• Lateral Raises

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

• Tricep Pushdowns

– Set 1: 12 reps x 25kg
– Set 2: 10 reps x 25kg
– Set 3: 8 reps x 25kg
– Set 4: 8 reps x 25kg

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 113BPM, with a maximum heart rate of 216BPM, burning a little over 484kcal.

• Training: Afterburn Training System (Test Phase 3 – Week 4 – Day 2)
• Date: Saturday 7th July 2012
• Time: 8:00pm
• Location: Work Gym
  
• Training Partner: Nil
  

Warm-up:

• 5 minutes of light jogging
• Dynamic Stretching

Workout:

• Squats

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 80kg
– Set 3: 8 reps x 105kg
– Set 4: 6 reps x 120kg
– 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 20kg
– Set 2: 12 reps x 20kg
– Set 3: 10 reps x 20kg
– Set 4: 10 reps x 20kg

• Standing Single Leg Calf Raises

– Set 1: 12 reps x 5kg
– Set 2: 10 reps x 17.5kg
– Set 3: 8 reps x 20kg
– Set 4: 6 reps x 22.5kg
– 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 51mins to complete, keeping my heart rate at an average of 115BPM, with a maximum heart rate of 148BPM, burning a little over 419kcal.

• Date: Sunday 8th July 2012
  
• Rest Day

Another great week of training completed. For the next couple of weeks I won’t be playing any Touch Rugby League as there is a break between seasons, instead I will be getting stuck into some wicked crossfit sessions. 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: 3 Hours 51 Minute
Total kcals: 2,338