Niko’s Weekly Dose # 6 | Follow My Weekly Fitness Plan

I was keen to get stuck into this weeks training due to the last fortnight of training being interrupted by a bout of food poisoning.

I started this week by training with a couple of close mates of mine. We all met up on a Sunday afternoon and got stuck into an intense Crossfit session.

This week I also returned to playing Touch Rugby League and entered into Week 6 of the weights program that I am still trialing. So far I have been impressed with the program. Look out for a full review in the new year.

 

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Crossfit (Deck of Cards)
Date: Sunday 11th December 2011
Time: 4:30pm
Location: Ormo’s Gym
Training Partners: Ormo and Nuts

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:

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

 

Workout: (Deck of Cards)

  • Take a deck of playing cards.
  • For each suit and jokers, assign an exercise.
  • For today’s session I assigned the following:
  • Hearts: Squats (Holding a 20kg plate).
  • Spades: Up-Downs (For those that are not sure what these are, I have included a video below).
  • Diamonds: Chin-ups.
  • Clubs: Kettle Bell Swings (32kg)
  • Place the deck of cards face down.
  • For each card you turn over complete the number of reps for the exercise assigned to the suit, i.e:
Working Out Schedule

6 of Clubs = 6 x Kettle Bell Swings.

  • Continue through cards until deck is completed.
  • Try and complete session without resting. If you can’t take short breaks until you finish the deck.
  • If training in a group like I did today, make sure you don’t select the same exercises to the same suit as each other You can all perform the same exercises, just assign them to different suits.
  • Sip on water during the workout.

For those that are not sure what an up-down is, watch this video.

 

httpvh://www.youtube.com/watch?v=rDeJSciWy8s

 

 

Warm down:
• Static Stretching.

This workout (not including warm-up and warm-down) only took 22.25 minutes to complete, keeping my heart rate at an average of 158 BPM, burning a little over 341kcal.


Training: Weights Training (Phase 1 – Week5 – Day3)
Date: Monday 12th December 2011
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 on elliptical trainer
• 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)

• Squats
– Set 1: 6 reps x 130kg
– Set 2: 6 reps x 130kg
– Set 3: 6 reps x 130kg
– Set 4: 6 reps x 130kg

• Chin Up (1a)
– Set 1: 6 reps x 15kg
– Set 2: 6 reps x 15kg
– Set 3: 6 reps x 15kg
– Set 4: 6 reps x 15kg

• Dumbbell Shoulder Press (1b)
– Set 1: 6 reps x 25kg
– Set 2: 6 reps x 25kg
– Set 3: 6 reps x 25kg
– Set 4: 6 reps x 25kg

• EZ Bar Curl
– Set 1: 9 reps x 45kg
– Set 2: 9 reps x 45kg
– Set 3: 9 reps x 45kg
– Set 4: 9 reps x 45kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 50mins to complete burning about 410kcals with an average heart rate of 117BPM.

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 the 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.
• Rest for exactly a 150secs between sets of squats, 60secs between exercises 2a and 2b and 90secs between sets of EZ Bar Curls.
• During the workout sip on water.

 

 

Training: Touch Rugby League
Date: Tuesday 13th December 2011
Time: 8:20pm

 

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

 

Tonight’s game was the second game for the new season. I missed last weeks game due to food poisoning, so I was keen for a run this week.

As usual the game was fast paced making for a great HIIT session. What that meant was during the game I would go as hard as I could for about 2 minutes, then I sub 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.

This week we played a team called MIB. They were a tougher team than the last few weeks but we still ended up winning 6-2.

As usual I wore my heart rate monitor. I ended up for the 45min session having an average heart rate of 140BPM burning 520 kcals. Not bad for a hidden exercise session!

 

 

Training: Weight Training (Phase 1 – Week 6 – Day 1)
Date: Wednesday 14th December 2011
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)
• Dips (1a)
– Set 1: 10 reps x 25kg
– Set 2: 10 reps x 25kg
– Set 3: 10 reps x 25kg

• Inverted Row (1b)
– Set 1: 10 reps x 25kg
– Set 2: 10 reps x 25kg
– Set 3: 10 reps x 25kg

• Dumbbell Split Squat (2a)
– Set 1: 10 reps x 30kg
– Set 2: 10 reps x 30kg
– Set 3: 10 reps x 30kg

• Hammer Curls (2b)
– Set 1: 12 reps x 22.5kg
– Set 2: 12 reps x 22.5kg
– Set 3: 12 reps x 22.5kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 45mins to complete burning about 392kcals with an average heart rate of 117BPM.

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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 90secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

Date: Thursday 15th December 2011
Rest Day

 

Date: Friday 16th December 2011
Rest Day

 

Training: Weight Training (Phase 1 – Week 6 – Day 2)
Date: Saturday 17th December 2011
Time: 2:00pm
Location: The Pit
Training Partner: Little 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)

• One Arm Dumbbell Row (1a)
– Set 1: 8 reps x 50kg
– Set 2: 8 reps x 50kg
– Set 3: 8 reps x 50kg

• Incline Bench Press (1b)
– Set 1: 6 reps x 82.5kg
– Set 2: 6 reps x 82.5kg
– Set 3: 5 reps x 82.5kg

• Close Grip Bench Press (2a)
– Set 1: 8 reps x 72.5kg
– Set 2: 8 reps x 72.5kg
– Set 3: 8 reps x 72.5kg

• Deadlifts (2b)
– Set 1: 8 reps x 135kg
– Set 2: 8 reps x 135kg
– Set 3: 8 reps x 135kg

Warm Down:
• Static Stretching

The whole session including warm-up, the workout and warm down took me 47mins to complete burning about 374kcals with an average heart rate of 118BPM.

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, 2a and 2b) as alternating sets (So you’ll do one set of 1a, rest, then one set of 1b, rest again, and repeat. Perform the remaining exercise pairs in the same fashion.)
• Rest for exactly a 75secs between exercises 1a and 1b and 60secs between exercises 2a and 2b.
• During the workout sip on water.

 

This week was a great week for training. With only a week or so before christmas, I wanted to make sure that I got in a solid week of training.

I hope everyone has a safe and merry christmas and a happy new year. Remember to enjoy yourself, a few days of letting go over the next few weeks is not going to ruin months or years worth of hard work.

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 suggestions for an alternate crossfit session for me to try!

Weekly Summary:
Sessions: 5
Total Time Trained: 3 Hours 39 Minutes
Total kcals: 2,037

 

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