Niko’s Weekly Dose # 34 | Follow My Weekly Fitness Plan

This week was week 5 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 last 3 weeks of this phase.

This week there was no Touch Rugby League scheduled so I decided to add in a boxing circuit session with Mrs Niko.

 

Anyhow here is how my weekly fitness plan unfolded:

  • Training: Afterburn Training System (Test Phase 3 – Week 4 – Day 3)
  • Date: Monday 9th July 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: 8 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 35kg
– Set 2: 12 reps x 35kg
– Set 3: 10 reps x 35kg

  • 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: 12 reps x 20kg
– Set 2: 12 reps x 20kg
– Set 3: 12 reps x 20kg

Warm Down:

  • Static Stretching

For those that are not sure what Barbell Wrist Curls are, watch this video:

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

 

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 101BPM, with a maximum heart rate of 131BPM, burning a little over 311kcal.

  • Training: Boxing Circuit
  • Date: Tuesday 10th July 2012
  • Time: 8:30pm
  • Location: The Pit
  • Training Partner: Mrs Niko

Warm-up:

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

Rounds of 30:

  • 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.

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 squats

Rounds of Combinations:

  • 2 Min Combo (Left-Right-Left)
  • 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:

  • We use my Gymboss Interval Timer to countdown the time, it’s far easy than having to keep checking a clock or watch.
  • We obviously take it in turns.
  • We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Rounds of Countdowns:

  • Start on your knees and punch the mitts 20 times, drop straight down and complete 10 Push-ups, get back up to your knees and punch the mitts 20 times, drop straight back down and complete 9 Push-ups.
  • Continue this sequence until you reach 1 Push-up.

Notes:

  • Complete one round, then swap over.

Finisher:

  • Step-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Step-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

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 45 minutes to complete, keeping my heart rate at an average of 108 BPM, with a maximum heart rate of 151BPM, burning a little over 310kcal.

 

  • Date: Wednesday 11th July 2012
  • Rest Day

https://www.noexcusefitness.com.au

  • Training: Crossfit
  • Date: Thursday 12th July 2012
  • Time: 8:00pm
  • Location: The Pit
  • Training Partner: Roon

Warm-up:

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

Workout: (Deck of Cards)

  • Take a deck of playing cards.
  • For each suit and jokers, assign an exercise.
  • For today’s session I assigned the following:
  • Hearts: Squats (Holding a 20kg plate).
  • Spades: Push-ups.
  • Diamonds: Burpees.
  • Clubs: Kettle Bell Swings (32kg)
  • Joker: 50 x Mountain Climbers
  • Place the deck of cards face down.
  • For each card you turn over complete the number of reps for the exercise assigned to the suit, i.e:
Weekly Fitness Plan

6 of Clubs = 6 x Kettlebell Swings

  • Continue through cards until deck is completed.
  • Try and complete session without resting. If you can’t take short breaks until you finish the deck.
  • If training in a group like I did today, make sure you don’t select the same exercises to the same suit as each other You can all perform the same exercises, just assign them to different suits.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout including warm-up and warm down took 24 minutes to complete, keeping my heart rate at an average of 149BPM, with a maximum heart rate of 161BPM, burning a little over 315kcal.

  • Date: Friday 13th July 2012
  • Rest Day
  • Training: Afterburn Training System (Test Phase 3 – Week 5 – Day 1)
  • Date: Saturday 14th July 2012
  • Time: 8:00pm
  • Location: Work Gym
  • Training Partner: Nil

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Bench Press

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 75kg
– Set 3: 8 reps x 85kg
– Set 4: 6 reps x 90kg
– Set 5: 15 reps x 60kg

  • Incline Dumbbell Flyes

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

  • 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: 10 reps x 10kg
– Set 3: 8 reps x 10kg
– Set 4: 8 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 57mins 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 5 – Day 2)
  • Date: Sunday 15th 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 50mins to complete, keeping my heart rate at an average of 123BPM, with a maximum heart rate of 150BPM, burning a little over 477kcal.

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 and boxing circuit 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 50 Minute
Total kcals: 1,897

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