Weight Training | Training to Build Muscle and Lose Fat

Now that the Rugby League football season is over, there is no more Friday Night Football for me to watch. This means that Friday night is now another night a week that I can train. Whilst I don’t use eXcuses for not training, I always tried to schedule my training around a few certain things that I really enjoy doing.

One of those things is watching Friday night football while having a couple of drinks.

I think it’s important to find a balance between you training regime and a social life. I love football and I interact socially with a lot of my mates through talking about and watching football. I don’t want to forgo this part of my life in order to squeeze an extra training session into my week, I just make sure that I plan ahead and do both.

So at about 8:30pm Mrs Niko and I headed into ‘The Pit’ for a session of Legs and Shoulders. As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Growth Hormone Releasing Leg Workout


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

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


Pushing out 135kg squats!

Squats (Goal Weight: 140kg)
– Set 1: 10 reps x 50kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 130kg
– Set 4: 6 reps x 135kg

Stiff-Leg Deadlifts (Goal Weight: 120kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 125kg
– Set 4: 6 reps x 125kg

Single Leg Dumbbell Standing Calf Raises (Goal Weight: 50kg)
– Set 1: 8 reps x 20kg
– Set 2: 8 reps x 30kg
– Set 3: 6 reps x 40kg
– Set 4: 6 reps x 40kg

Military Press (Goal Weight: 60kg)
– Set 1: 10 reps x 30kg
– Set 2: 6 reps x 50kg
– Set 3: 6 reps x 55kg

Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
– Set 1: 8 reps x 10kg
– Set 2: 4 reps x 15kg
– Set 3: 4 reps x 15kg


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 45mins to complete burning about 393kcals with an average heart rate of 124BPM.

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

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

As important as a healthy body is, remember a healthy mind is just as important. Do not sacrifice relationships with friends and family all in the pursuit of a perfect body. Whilst exercise is something that I enjoy doing with a lot of my friends, I have just as many friends who are not into fitness.

Do I value their friendship any less? No way, we are all mates. There are just different things that we enjoy doing socially.

  1. Very wise advice! Thanks Niko! 😀 Great form doing the squat too. 😛 I have to say that the squat is one of my most loathed exercises. This is why I have a personal trainer, so I am forced to do the important exercises I hate. 🙁 LOL.

    • Chris,
      Thanks for the compliment. I think it’s great that you acknowledge the importance of squats and have found a way to motivate yourself to incorporate them into your program.

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