Niko’s Weekly Dose # 17 | Follow My Weekly Fitness Plan

This week was a fairly dramatic one for noeXcuse fitness, unfortunately last Sunday Mrs Niko broke her ankle, playing her favourite form of Hidden Exercise, Netball.

What this means is a fairly lengthy recovery period of up to 6 weeks, before she can attempt any form of running or lower body exercises.

 

 

 

Fingers crossed that her recovery goes as planned and she is back in The Pit sooner rather than later.

 

Weekly Fitness Plan

Mrs Niko's Broken Ankle!

 

Anyhow here is how my weekly fitness plan unfolded:

 

Training: Afterburn Exercises (Test Phase Week 2)
Date: Sunday 26th February 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:

  • Bench Press

– Set 1: 6 reps x 75kg
– Set 2: 6 reps x 80kg
– Set 3: 10 reps x 87.5kg

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:

  • Row 1km
  • 50 Burpees
  • Row 1km
  • 50 Burpees
  • Row 1km
  • 50 Burpees

Afterburn Exercises Phase Notes:

  • Repeat this sequence without a break.
  • 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.

 

Date: Monday 27th February 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 2)
Date: Tuesday 28th February 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:

  • Deadlifts

– Set 1: 6 reps x 105kg
– Set 2: 6 reps x 115kg
– Set 3: 14 reps x 122.5kg

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:

  • 50 x Hang Cleans
  • 400m Run
  • 50 x Bent Over Rows
  • 400m Run
  • 50 x Push-ups
  • 400m Run
  • 50 x Squats
  • 400m Run

Afterburn Exercises Phase Notes:

  • Move through each exercise as quickly as possible. Rest as required when completing the repetitions for the exercises.
  • Complete the sequence without break.
  • Sip on water during the workout.

 

If you are not sure how to perform Hang Cleans, watch this video:

httpvh://www.youtube.com/watch?v=jpXqVba1mFo

 

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 139 BPM, burning a little over 450kcal.

 

Training: Afterburn Exercises (Test Phase Week 2)
Date: Wednesday 29th February 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 42.5kg
– Set 2: 6 reps x 45kg
– Set 3: 14 reps x 47.5kg

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:

Sequence:

  • 400m Run
  • 1 Minute Break

Sequences completed: 10

Afterburn Exercises Phase Notes:

  • Complete as many rounds as you can in 25 minutes.
  • 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 130 BPM, burning a little over 432kcal.

 

Date: Thursday 1st March 2012
Rest Day

 

Training: Afterburn Exercises (Test Phase Week 2)
Date: Friday 2nd 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 107.5kg
– Set 2: 6 reps x 115kg
– Set 3: 14 reps x 122.5kg

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:

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 42 minutes to complete, keeping my heart rate at an average of 133 BPM, burning a little over 450kcal.

 

Date: Saturday 3rd March 2012
Rest Day

 

 

This week highlights that not everything in life will always go to plan. It’s how you react to the obstacles that are placed in front of you that define you as a person.

The way Mrs Niko has reacted to the setback has been inspiring. She has taken a sensible approach and is following the doctors orders in relation to the resting of her ankle.

As soon as she gets the all clear from the doc, she is getting straight back into her training. She has already formulated a training program that will only focus on upper body work that will not impede the recovery of her ankle.

Despite the bad news for Mrs Niko this week, I am happy to report that the testing of the new Afterburn Training System is progressing well. I am finding my strength and fitness are both increasing and my recovery from the sessions is pretty good.

 

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: 4
Total Time Trained: 2 Hours 52 Minutes
Total kcals: 1,667

 

2 Comments
  1. Yikes, I hope Mrs. Niko’s recovery goes smoothly. Best wishes.

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