Niko’s Weekly Dose # 36 | Follow My Weekly Fitness Plan

This week was week 7 of testing for Phase 3 of the Afterburn Training System.

I had a bit of a change up this week as I ended up getting a cold which knocked me around.

As a result I stuck with only weight training this week as any form of heavy breathing was causing me a few issues.

Anyhow here is how my weekly fitness plan unfolded:

• Training: Afterburn Training System (Test Phase 3 – Week 6 – Day 3)
• Date: Monday 23rd July 2012
• Time: 8:00pm
• Location: The Pit
• Training Partner: Mrs Niko

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 15kg
– Set 2: 10 reps x 15kg
– Set 3: 9 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 47.5kg
– Set 5: 12 reps x 30kg

• Lateral Raises

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

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

httpvh://www.youtube.com/watch?v=LbBQGo8s8iQ

Warm Down:

• Static Stretching

The whole session including warm-up, the workout and warm down took me 60mins to complete, keeping my heart rate at an average of 95BPM, with a maximum heart rate of 126BPM, burning a little over 484kcal.

• Date: Tuesday 24th July 2012
• Rest Day

• Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 1)
• Date: Wednesday 25th July 2012
• Time: 8:00pm
• Location: Work Gym
  
• Training Partner: Nil

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: 8 reps x BW
– Set 4: 7 reps x BW

• Bent Over Rows

– Set 1: 12 reps x 60kg
– Set 2: 10 reps x 70kg
– Set 3: 8 reps x 75kg
– Set 4: 6 reps x 80kg
– Set 5: 15 reps x 60kg

• One Arm Dumbbell Rows

– Set 1: 12 reps x 35kg
– Set 2: 12 reps x 35kg
– Set 3: 12 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 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 reps x 10kg

• Barbell Wrist Curls

– Set 1: 12 reps x 25kg
– Set 2: 12 reps x 25kg
– Set 3: 12 reps x 25kg

Warm Down:

• Static Stretching

The whole session including warm-up, the workout and warm down took me 40mins to complete, keeping my heart rate at an average of 120BPM, with a maximum heart rate of 148BPM, burning a little over 358kcal.

• Date: Thursday 26th July 2012
• Rest Day

• Date: Friday 27th July 2012
• Rest Day

• Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 3)
• Date: Saturday 28th 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: 10 reps x 60kg

• Incline Dumbbell Flyes

– Set 1: 12 reps x 15kg
– Set 2: 10 reps x 15kg
– Set 3: 9 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 47.5kg
– Set 5: 12 reps x 30kg

• Lateral Raises

– Set 1: 12 reps x 10kg
– Set 2: 10 reps x 10kg
– Set 3: 10 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 and warm down took me 56mins to complete, keeping my heart rate at an average of 111BPM, with a maximum heart rate of 140BPM, burning a little over 435kcal.

• Training: Afterburn Training System (Test Phase 3 – Week 7 – Day 2)
• Date: Sunday 29th 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 80kg
– Set 3: 8 reps x 90kg
– Set 4: 6 reps x 100kg
– 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 and warm down took me 60mins to complete, keeping my heart rate at an average of 125BPM, with a maximum heart rate of 158BPM, burning a little over 587kcal.

Whilst this week was a shorter week of training, I still managed to get in a few good sessions. It seems that I am on the tail end of this cold, so bring on next week.

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: 4
Total Time Trained: 3 Hours 36 Minutes
Total kcals: 1,864