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
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