Niko’s Weekly Dose # 35 | Follow My Weekly Fitness Plan

This week was week 6 of testing for Phase 3 of the Afterburn Training System.

It was a bit of a shorter week, with only 3 sessions being completed. The reason for this is Mrs Niko and I took the kids away for a short family trip away.

The new season Touch Rugby League also started this week, which marked the start of our attempt to regain the premiership, which we lost last season.

Anyhow here is how my weekly fitness plan unfolded:

  • Training: Afterburn Training System (Test Phase 3 – Week 5 – Day 3)
  • Date: Monday 16th July 2012
  • Time: 11:00am
  • 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

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 17th July 2012
  • Time: 8:00pm

Tonight’s game was the first game of the new 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 called ‘Kiss My Anthia’ played tough game, however we ended up winning 7-2 .

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 18th July 2012
  • Rest Day

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  • Training: Afterburn Training System (Test Phase 3 – Week 6 – Day 1)
  • Date: Thursday 19th July 2012
  • Time: 8:00pm
  • Location: The Pit
  • 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: 12 reps x 20kg
– Set 4: 12 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.

  • Date: Friday 20th July 2012
  • Rest Day
  • Date: Saturday 21st July 2012
  • Rest Day
  • Date: Sunday 22nd July 2012
  • Rest Day

Whilst this week was a shorter week of training, I still managed to get in a few good sessions. The little family trip away was just what I needed to re-charge my batteries. Bring on the next week of training.

 

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: 3
Total Time Trained: 2 Hours 20 Minute
Total kcals: 1,465

 

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