Niko’s Weekly Dose # 19 | Follow My Weekly Fitness Plan

What an awesome week of training. The new Afterburn Training System program is progressing nicely and Mrs Niko made a comeback to The Pit.

Due to the fact Mrs Niko’s ankle is still broken we worked out training sessions that she could complete that didn’t involve use of her ankle. What this meant was plenty of boxing, and upper body resistance work such as push-ups, inverted rows, bench press and shoulder press.

No excuses people, if a shift working, mother of two can train in her home gym with a broken ankle, so can you!

 

Anyhow here is how my weekly fitness plan unfolded:

 

Date: Sunday 11th March 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 4)
Date: Monday 12th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil


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:

  • Bench Press

– Set 1: 6 reps x 75kg
– Set 2: 4 reps x 87.5kg
– Set 3: 6 reps x 100kg

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 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

  • 50 x Chin-ups
  • 2 Minutes Cross-trainer
  • 50 x Hang Cleans
  • 2 Minutes Cross-trainer
  • 50 x Push Press
  • 2 Minutes Cross-trainer
  • 50 x Push-ups
  • 2 Minutes Cross-trainer

Afterburn Exercises Phase Notes:

  • Move through exercises without a break.
  • When on cross-trainer work at about 80% of maximum effort.
  • Sip on water during the workout.

 

For those that are not sure what a push-press is, watch this video

httpvh://www.youtube.com/watch?v=QNtoPUXX7bM

 

Warm down:

  • Static Stretching.

This workout, including warm-up and down took only took 46 minutes to complete, keeping my heart rate at an average of 120 BPM, with a maximum heart rate of 156BPM, burning a little over 416kcal.

 

Training: Afterburn Exercises (Test Phase Week 4)
Date: Tuesday 13th March 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Andy


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:

  • Deadlifts

– Set 1: 6 reps x 105kg
– Set 2: 4 reps x 122.5kg
– Set 3: 6 reps x 140kg

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 2 reps must be completed.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

Complete 3 Rounds of:

  • 1km Row
  • 50 Burpees

Afterburn Exercises Phase Notes:

  • Move through rounds as quickly as you can without a break.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

 

This workout, including warm-up and down took only took 50 minutes to complete, keeping my heart rate at an average of 133 BPM, with a maximum heart rate of 161BPM, burning a little over 600kcal.

 

Training: Afterburn Exercises (Test Phase Week 4)
Date: Wednesday 14th March 2012
Time: 8:30pm
Location: The Pit
Training Partner: Nil

 

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 30kg
– Set 2: 6 reps x 32.5kg
– Set 3: 6 reps x 35kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase

  • 50 x Bench Press
  • 5 Minutes Cross-trainer
  • 50 x Squats
  • 5 Minutes Cross-trainer
  • 50 x Barbell Rows
  • 5 Minutes Cross-trainer

Afterburn Exercises Phase Notes:

  • Move through exercises without a break.
  • When on cross-trainer work at about 80% of maximum effort.
  • Sip on water during the workout.

Warm down:

  • Static Stretching.

This workout, including warm-up and down took only took 40 minutes to complete, keeping my heart rate at an average of 117 BPM, with a maximum heart rate of 151BPM, burning a little over 327kcal.

 

Training: Afterburn Exercises (Test Phase Week 4)
Date: Thursday 15th March 2012
Time: 8:30pm
Location: Work Gym
Training Partner: Nil

 

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 75kg
– Set 2: 6 reps x 82.5kg
– Set 3: 6 reps x 90kg

Strength Phase Notes:

  • Rest for 60 seconds between warm-up sets.
  • Rest for 120 secs between working sets.
  • At the completion of the strength phase move straight onto the Afterburn Exercises Phase.

Afterburn Exercises Phase:

Sequence:

  • 10 x Push-ups
  • 5 x Chin-ups
  • 15 x Squats

Total Sequences Completed: 20

 

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 37 minutes to complete, keeping my heart rate at an average of 128 BPM, with a maximum heart rate of 156BPM, burning a little over 372kcal.

 

Date: Friday 16th March 2012
Rest Day

 

Date: Saturday 17th March 2012
Rest Day

 

 

What great week of training and testing of my new Afterburn Training System. The program is coming along really well and I’m excited about the results that I am getting from it.

For regular readers you would be aware that I recently did an interview Andrew from ‘The Interview Series, well that interview is now live. If you want to have a listen click here.

 

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

 

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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: 4
Total Time Trained: 2 Hours 53 Minutes
Total kcals: 1,715

 

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