Niko’s Weekly Dose # 16 | Follow My Weekly Fitness Plan

This week was a massive one for training as I finished Phase 2 of the weights training program that I have been trialling. I will be completing a full review and posting the name of the program next week, so keep an eye out for that. Secondly, Mrs Niko and I have begun the testing phase of a new Afterburn Exercises training program that I am developing.

On a personal front, this week I took part in an interview with Andrew from http://theinterviewseries.com/Home/ The interview was a stack of fun, and should be available for all to hear during April 2012. As soon as the interview becomes available I will post the links so you can all have a listen.

 

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Surfing
Date: Sunday 19th February
Time: 10:00am
Location: Pippi Beach, Yamba NSW

If You Want To Improve Your Fitness Whilst Having Fun, Try Surfing

 

Again I had another chance to have a go at surfing, under the tutelage of my father-in law ‘Barney’. This was my second day in a row at having a go at surfing.

Even though my shoulders were still saw from my surfing session the day before, I still had a ball, in fact I reckon I’m hooked.

Whilst I didn’t wear my heart rate monitor whilst I was surfing I did use a calculator at www.sparkpeople.com to work out approximately how many calories I had burnt.

This workout took 60 minutes to complete, burning approximately 493kcal

 

Training: Weights Training (Phase 2 – Week 6 – Day 3)
Date: Monday 20th February 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko

 

Weight Training for Gaining Muscle and Losing Fat

 

Pre-Workout Nutrition:
• About an half an hour before training I downed a Pre-workout shake.

General Warm-up:
• 5 minutes of light jogging
• Dynamic Stretching

Exercise Specific Warm-up: (Completed in full for each exercise, prior to starting working sets)
– Set 1: 10-20 reps x BW or Empty Bar/Dumbbell
– Set 2: 5-8 reps x 50% of Working Set
– Set 3: 3-5 reps x 75% of Working Set
– Set 4: 1-3 reps x 90% of Working Set

Workout: (Working Sets)

• Deadlifts
– Set 1: 5 reps x 147.5kg
– Set 2: 5 reps x 147.5kg
– Set 3: 4 reps x 147.5kg

• Incline Bench Press (1a)
– Set 1: 5 reps x 87.5kg
– Set 2: 5 reps x 87.5kg
– Set 3: 5 reps x 87.5kg
– Set 4: 5 reps x 87.5kg

• Chin-ups (1b)
– Set 1: 5 reps x 15kg
– Set 2: 5 reps x 15kg
– Set 3: 5 reps x 15kg
– Set 4: 5 reps x 15kg

• Hammer Curl
– Set 1: 6 reps x 22.5kg
– Set 2: 6 reps x 22.5kg
– Set 3: 6 reps x 22.5kg
– Set 4: 6 reps x 22.5kg

 

Always remember to train within you capabilities:

httpvh://www.youtube.com/watch?v=NctnBUFzT2Y

 

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 53mins to complete burning about 290kcals with an average heart rate of 110BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Perform each pair of exercises (1a and 1b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat). Perform Deadlifts and Hammer Curls on their own.
• Rest for exactly a 60secs between exercises 1a and 1b and 150secs between sets of Deadlifts and 75secs between sets of Hammer Curls.
• During the workout sip on water.

 

Training: Touch Rugby League
Date: Tuesday 21st February 2012
Time: 8:30pm


Touch Rugby League my Hidden Exercise Session to Stay Fit & Lean

 

Tonight was the summer season grand final against a team called “Young Guns”. During the season the only team that even came close to beating us were the Young Guns, so we knew we were in for a tough game.

As usual the game was fast paced making for a great HIIT session. During the game I concentrated going as hard as I could for about 2 minutes, then I would substitute 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.

Unfortunately we went down 5 – 4. As they say every win brings you closer to a defeat, however I wish the defeat hadn’t come in the grand final. After playing 3 seasons undefeated we have been knocked off as champions. Let’s see what next season brings!

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 159BPM burning 600kcals. Not bad for a hidden exercise session!

 

Date: Wednesday 22nd February 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 1)
Date: Thursday 23rd February 2012
Time: 10:30am
Location: The Pit
Training Partner: Mrs Niko


My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

General Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Military Press

– Set 1: 6 reps x 40kg
– Set 2: 6 reps x 42.5kg
– Set 3: 14 reps x 45kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 6 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

  • 10 x Push-ups
  • 15 x Sit-ups
  • 15 x Step-ups
  • 50 x Star Jumps
  • 15 x Body Weight Squats
  • 2 Minutes on Elliptical Trainer

(Repeat this sequence 5 times without a break)

Afterburn Exercises Phase Notes:

  • Move through each exercise as quickly as possible.
  • The 2 Minutes on the Elliptical Trainer is with a moderate resistance opertating at about 90% of your maximum.
  • Sip on water during the workout.

Warm down:
• Static Stretching.

This workout, including warm-up and down took only took 45 minutes to complete, keeping my heart rate at an average of 118 BPM, burning a little over 335kcal.

 

 

Training: Afterburn Exercises (Test Phase Week 1)
Date: Friday 24th February 2012
Time: 8:30pm
Location: The Pit
Training Partner: Mrs Niko


My High Intensity Afterburn Effect Exercises to Get Lean and Strong

 

Pre-Workout Nutrition:

  • About an half an hour before training I downed a Pre-workout shake.

General Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Strength Phase Specific Warm-up: (Completed in full for the exercise you perform during the working component of the strength phase, prior to starting working sets)

  • Set 1: 5 reps x 40% of 1RM
  • Set 2: 5 reps x 50% of 1RM
  • Set 3: 3 reps x 60% of 1RM

Strength Phase Working Component:

  • Squats:

– Set 1: 6 reps x 100kg
– Set 2: 6 reps x 107.5kg
– Set 3: 10 reps x 115kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • For set 3 of the working component complete as many reps as possible using good form. No less than 6 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercise Phase.

Afterburn Exercises Phase:

Sequence:

  • 10 x Push-ups
  • 5 x Chin-ups
  • 10 x Dumbbell Swings

Total Sequences Completed: 19

Afterburn Exercises Phase Notes:

  • Move through each exercise as quickly as possible.
  • Repeat this sequence as many times as you can within 20 minutes.
  • Rest when you need to.
  • Sip on water during the workout.

Warm down:
• Static Stretching.

This workout, including warm-up and down took only took 48 minutes to complete, keeping my heart rate at an average of 119BPM, burning a little over 363kcal.


Date: Saturday 25th February 2012
Rest Day

 

This week was a varied week of training that involved the completion of the weights program that I have been doing and the introduction of the testing phase of the new Afterburn Exercises training product that I am developing.

The concept of the my new training product is to combine, what I find to be, the most effective components of weight training and HIIT training into one time efficient workout. I will be conducting the trial over the next 8 weeks, so be sure to check in to see how the product development is going.

 

Anyhow that’s my weekly fitness plan for this week, below is a summary of the week.

 

Post a comment below if you have any questions about any component of my training for the week or if you have any questions about your training!

 

Weekly Summary:
Sessions: 5
Total Time Trained: 4 Hours 11 Minutes
Total kcals: 2,081

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