Niko’s Weekly Dose # 22 | Follow My Weekly Fitness Plan

I’m back, my niggling injuries have healed and I’m feeling refreshed after my week off training. Phase 2 of testing for the Afterburn Training System kicks off this week, so I am pumped.

Also, Mrs Niko’s ankle has fully healed so I have my regular training partner back.

This week is a mix of weights, HIIT and boxing. Varying your sessions is a great way to avoid boredom and maintain your motivation levels.

 

Anyhow here is how my weekly fitness plan unfolded:

 

  • Date: Sunday 8th April 2012
  • Rest Day

 

  • Training: Afterburn Training System (Test Phase 2 – Week 1 – Day 1)
  • Date: Monday 9th April 2012
  • Time: 8:30pm
  • Location: The Pit
  • Training Partner: Mrs Niko

 

Pre-Workout Nutrition:

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

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Deadlifts

– Warm-up Set 1: 10 reps x 50kg
– Warm-up Set 2: 6 reps x 80kg
– Warm-up Set 3: 3 reps x 120kg

– Working Set 1: 6 reps x 130kg
– Working Set 2: 6 reps x 130kg
– Working Set 3: 6 reps x 130kg

  • Dumbbell Shoulder Press

– Set 1: 10 reps x 22.5kg
– Set 2: 10 reps x 22.5kg
– Set 3: 8 reps x 22.5kg
– Set 4: 8 reps x 22.5kg

  • Chin-ups

– Set 1: 8 reps x BW
– Set 2: 8 reps x BW
– Set 3: 8 reps x BW
– Set 4: 8 reps x BW

  • Dumbbell Split Squat

– Set 1: 8 reps x 20kg
– Set 2: 8 reps x 20kg
– Set 3: 8 reps x 20kg
– Set 4: 8 reps x 20kg

 

Finisher:

  • Dumbbell Swings using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Dumbbell Swings then 10secs of rest (repeat sequence 8 times without resting between sequences)

 

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 115 BPM, with a maximum heart rate of 150BPM, burning a little over 400kcal.

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).
  • Rest for exactly 60secs between warm-up sets of Deadlifts and 120secs between working sets of Deadlifts.
  • Rest for exactly 30secs between sets of Dumbbell Shoulder Press, Chin-ups and Dumbbell Split Squats.
  • During the workout sip on water.

 

  • Training: HIIT
  • Date: Tuesday 10th April 2012
  • Time: 8:30pm
  • Location: The Pit
  • Training Partner: Nil

 

Warm-up:

  • Dynamic Stretching
  • 5 Minutes on Elliptical Trainer

Workout:

  • 90% effort on Elliptical Trainer for 30 seconds (High Intensity Interval)
  • 40% effort on Elliptical Trainer for 30 seconds (Low Intensity Interval)

Notes:

  • Repeat the sequence 20 times (20 minutes in total).
  • Use a moderate resistance level setting.
  • Sip on water during workout.

Warm down:

  • 5 minutes on Elliptical Trainer.
  • Static Stretching.

 

The whole session including warm-up, the workout, and warm down took me 30mins to complete, keeping my heart rate at an average of 151 BPM, with a maximum heart rate of 164BPM, burning a little over 350kcal.

 

  • Training: Afterburn Training System (Test Phase 2 – Week 1 – Day 2)
  • Date: Wednesday 11th April 2012
  • Time: 8:30pm
  • Location: The Pit
  • Training Partner: Mrs Niko

 

Pre-Workout Nutrition:

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

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Push Press

– Warm-up Set 1: 10 reps x 20kg
– Warm-up Set 2: 6 reps x 30kg
– Warm-up Set 3: 3 reps x 40kg

– Working Set 1: 6 reps x 50kg
– Working Set 2: 6 reps x 50kg
– Working Set 3: 6 reps x 50kg

  • One Arm Dumbbell Rows

– Set 1: 10 reps x 30kg
– Set 2: 10 reps x 30kg
– Set 3: 10 reps x 30kg
– Set 4: 10 reps x 30kg

  • Bench Press

– Set 1: 8 reps x 80kg
– Set 2: 8 reps x 80kg
– Set 3: 8 reps x 80kg
– Set 4: 8 reps x 80kg

  • Dumbbell Step-Ups

– Set 1: 10 reps x 15kg
– Set 2: 10 reps x 15kg
– Set 3: 10 reps x 15kg
– Set 4: 10 reps x 15kg

For those that are not sure how to perform a Push Press, watch this video:

httpvh://www.youtube.com/watch?v=7rkQpQDtAIA&feature=fvst

 

Finisher:

  • Doubles of Push-ups and Body Weight Squats – For my finishers I used my Gymboss Interval Timer to time 30secs of Push-ups, then 30secs of rest, then 30secs of Body Weight Squats, then 30secs of rest (repeat sequence 5 times)

 

Warm Down:

  • Static Stretching

 

The whole session including warm-up, the workout, finishers and warm down took me 56mins to complete, keeping my heart rate at an average of 111 BPM, with a maximum heart rate of 151BPM, burning a little over 415kcal.

 

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).
  • Rest for exactly 60secs between warm-up sets of Push Press and 120secs between working sets of Push Press.
  • Rest for exactly 30secs between sets of One Arm Dumbbell Rows, Bench Press and Dumbbell Step-ups.
  • During the workout sip on water.

 

 

  • Training: Boxing Circuit
  • Date: Thursday 12th March 2012
  • Time: 8:30pm
  • Location: The Pit
  • Training Partner: Mrs Niko

 

Warm-up:

  • Dynamic Stretching
  • Body Weight Squats x 20
  • Push-ups x 20

Rounds of 30:

  • 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 x Body Weight Squats.

Notes:

  • This is one set, we would each do this for 3 sets without rest, then we would swap over holding the mitts.
  • We completed this circuit 3 times each (In total we completed 3 sets each 3 + 3 + 3)
  • Whether you are holding the mitts or doing the punching, both do the squats

Rounds of Combinations:

  • 2 Min Combo (Left-Right-Left)
  • 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)

Notes:

  • We use my Gymboss Interval Timer to countdown the time, it’s far easy than having to keep checking a clock or watch.
  • We obviously take it in turns.
  • We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Rounds of Countdowns:

  • Start on your knees and punch the mitts 20 times, drop straight down and complete 10 Push-ups, get back up to your knees and punch the mitts 20 times, drop straight back down and complete 9 Push-ups.
  • Continue this sequence until you reach 1 Push-up.

Notes:

  • Complete one round, then swap over.

Finisher:

  • Step-ups using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Step-ups then 10secs of rest (repeat sequence 8 times without resting between sequences)

Warm Down:

  • Static Stretching

Notes:

  • We complete the circuit without breaks, you get a rest when you are holding the mitts (although it’s not sometimes much of a rest).
  • Sip on water throughout the workout.
  • The person holding the mitts is to call out the total punches so the person doing the effort can concentrate on the exercise.

 

This workout, including warm-up and down took only took 41 minutes to complete, keeping my heart rate at an average of 112 BPM, with a maximum heart rate of 156BPM, burning a little over 310kcal.

 

 

  • Date: Friday 13th April 2012
  • Rest Day

 

  • Training: Afterburn Training System (Test Phase 2 – Week 1 – Day 3)
  • Date: Saturday 14th April 2012
  • Time: 8:30pm
  • Location: Work Gym
  • Training Partner: Nil

 

Pre-Workout Nutrition:

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

Warm-up:

  • 5 minutes of light jogging
  • Dynamic Stretching

Workout:

  • Squats

– Warm-up Set 1: 10 reps x 60kg
– Warm-up Set 2: 6 reps x 80kg
– Warm-up Set 3: 3 reps x 100kg

– Working Set 1: 6 reps x 120kg
– Working Set 2: 6 reps x 120kg
– Working Set 3: 6 reps x 120kg

  • Inverted Rows

– Set 1: 10 reps x BW
– Set 2: 10 reps x BW
– Set 3: 10 reps x BW
– Set 4: 8 reps x BW

  • Dips

– Set 1: 10 reps x BW
– Set 2: 10 reps x BW
– Set 3: 10 reps x BW
– Set 4: 10 reps x BW

  • Stiff Leg Deadlifts

– Set 1: 10 reps x 80kg
– Set 2: 10 reps x 80kg
– Set 3: 10 reps x 80kg
– Set 4: 8 reps x 80kg

 

Finisher:

  • Dumbbell Swings using the Tabata Protocol – For my finishers I used my Gymboss Interval Timer to time 20secs of Dumbbell Swings then 10secs of rest (repeat sequence 8 times without resting between sequences)

 

Warm Down:

  • Static Stretching

 

The whole session including warm-up, the workout, finishers and warm down took me 40mins to complete, keeping my heart rate at an average of 132 BPM, with a maximum heart rate of 165BPM, burning a little over 430kcal.

 

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).
  • Rest for exactly 60secs between warm-up sets of Squats and 120secs between working sets of Squats.
  • Rest for exactly 30secs between sets of Inverted Rows, Dips and Stiff Leg Deadlifts.
  • During the workout sip on water.

 

 

This week rounded out my first phase of Phase 2 testing of my new Afterburn Training System. I have made some changes to the programs structure and so far I have been happy with the results.

Next week I am going to try something different and incorporate some cardio sessions from the new Visual Impact Cardio Program. Keep and eye out on next week’s Weekly Dose to check out the results.

 

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: 5
Total Time Trained: 3 Hours 37 Minutes
Total kcals: 1,905

 

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