Friday, April 4, 2014

The 2014 Freeletics + X Project - Week 13 - Workouts and Progress - Just 2 weeks left

Hey guys,

I really like the idea of Freeletics and the workouts are very effective and you can do them almost everywhere, but right now I am a bit bored of it...maybe it's because I am used to implement big changes into my workout plans every 6-8 weeks (and the Freeletics program lasts 15 weeks)...or maybe it's because I am using an old plan with fewer variations than newer plans of the Freeletics guys are (they create different ones for every customer at www.freeletics.com). So, try it out and like it! I will "fight" myself through the last two weeks of the program and then I am gonna try another workout style again.

Results and progress of week 13:

Workout explanations:
Artemis - 50 Burpees, 50 Pull Ups, 100 Push Ups, 150 Squats, 50 Burpees
Hades- 3 sets of 25 Burpees, 15 Pull Ups, 15 Push Ups, 25 Burpees, 2x40 m run - as fast as possible
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest

Week 13:
Wednesday (26.03.2014) - Zeus (28:27 min.)
Thursday - rest day
Friday - rest day
Saturday - Artemis (26:45 min.)
Sunday - Hades (19:11 min.)
Monday - rest day
Tuesday - Venus (16:47 min.)

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36 inches (91,5 cm)
Chest Circumference: 41,7 inches (106 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 18,1 % (measured with a caliper)

No major changes so nothing to talk about...I guess I'm at a plateau and have to change my workouts to get new impulses for further accelerated body development. Anyway, I will finish the last two weeks and then we'll see.

Cheers,
Andi

Monday, March 31, 2014

The best low carb muffins I've ever tasted - LC Cherry-Banana Muffins

Hey guys,

It's been ages since I've published  the last recipe...and now the time has come to provide you with some new ones to get in shape for the summer season 2014!

Two weeks ago it was my birthday and as my family wanted to come over to my house I had to offer them something sweet for my birthday cake and coffee come together. First I thought about the blueberry muffins I baked last year, but even if they were good, they weren't really awesome. So I researched some old magazines and recipes I exchanged with my friends and finally found this muffin recipe which I varied a bit so that it meets the requirements of my diet and my palate.

And here it is...the recipe for really awesome low carb, high protein cherry banana muffins:

Ingredients for 12-18 muffins (depending on the size of your muffin pan):


- 1.5 ripe bananas
- 2 vanilla bean
- 6 eggs
- 1.75 oz. (approx. 50g) chopped almonds
- some almond flakes as topping
- 1.5 oz. (approx. 40g) vanilla protein powder
- 14.1 oz. (approx. 400g) quark (curd cheese) with 20% fat (or lower)
- 3 tbsp. milk
- 3.5-5 oz (approx. 100-150g) cherries without pits (you can use frozen ones after you defrosted them) or strawberries
- butter to grease the pan

Preparation:
Preheat an oven to 350° F (approx. 180° C). Grease all cups of a muffin pan or fill them with paper muffin liners (if you don't have a muffin pan just use paper muffin liners alone, but then it's better to use 2 layers of muffin liners for 1 muffin). Now scrape the vanilla bean. While the oven is heating up you can start to prepare the dough.

Add the bananas (in small pieces), the mark of the vanilla bean, the quark, 2 eggs (without shell of course), the protein powder and the chopped almonds to a big bowl and mix it with an (electric) hand mixer. If the dough is too hard you can pour the milk to ease it up a bit (you can also add the milk before you start mixing the dough if you want).

Now separate the whites from the yolk of the remaining four eggs and beat them until they are stiff (you can use the yolks for something else). Add the beaten egg white and the cherries (or strawberry pieces) carefully to the dough and mix it just a bit to spread it to the dough.

Pour the dough into the holes of the muffin pan or into the muffin liners and place it/them in the center the oven. Bake it for 30 minutes and enjoy your healthy, tasty muffins with your friends!


Yummy,
Andi

Friday, March 28, 2014

The 2014 Freeletics + X Project - Week 12 - Workouts and Progress

Hey guys,

Nothing special that week...I did my workouts, followed my diet and felt good.

Results and progress of week 12:

Workout explanations:
Dione - 3 sets of 75 Jumping Jacks, 25 Burpees, 50 Leg Levers (or Flat Bent Leg Raises), 75 Jumping Jacks, 50 Sit Ups, 25 Burpees
Poseidon - 20 Pull Ups, 20 Push Ups, 15 Pull Ups, 15 Push Ups, 10 Pull Ups, 10 Push Ups, 5 Pull Ups, 5 Push Ups - as fast as possible
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Leg Lever max - AMRAP in 500 sec.
Push Up max - AMRAP in 100 sec.
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)

Week 12:
Wednesday (19.03.2014) - Venus (19:59 min.)
Thursday - rest day
Friday - rest day
Saturday - Poseidon (08:41 min.), Squat max (188 reps)
Sunday - Dione (40:48 min.)
Monday - rest day
Tuesday - Leg Lever max (114 reps), Push Up max (74 reps), Leg Lever max (104 reps), Squat max (189 reps)

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36,2 inches (92 cm)
Chest Circumference: 42,5 inches (108 cm)
Shoulder Breadth: 23,8 inches (60,5 cm)
Body Fat: 18,1 % (measured with a caliper)

Week 13 has already started!

Cheers,
Andi

Friday, March 21, 2014

The 2014 Freeletics + X Project - Week 11 - Workouts and Progress - I'm feeling stronger and stronger...

Hey guys,

This week didn't differ too much from the ones before...But I feel stronger and fitter every single day so the program still works quite good!
Four more weeks of Freeletics, but I will also publish some non-Freeletics related articles/recepies over the next weeks so that my blog becomes more varied and interesting for you again (even if I bet some of you like the freeletics stuff and try it on their own, some might want other information as well, like I provided you with during the last year). 

Let's look at the numbers of week 11:

Workout explanations:
Aphrodite - 50 Burpees, 50 Squats, 50 Sit Ups, then 40 reps of each, 30 reps, 20 reps, 10 reps (5 sets in total) - as fast as possible
Hades- 3 sets of 25 Burpees, 15 Pull Ups, 15 Push Ups, 25 Burpees, 2x40 m run - as fast as possibleZeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Leg Lever max - AMRAP in 500 sec. (or flat bent leg raises)
Push Up max - AMRAP in 100 sec.Sit Up max - AMRAP in 500 sec. (real sit ups, not crunches!)
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)

Week 11:
Wednesday (19.03.2014) - Hades (20:00 min.), Squat max (160 reps)
Thursday - rest day
Friday - Zeus (28:03 min.)
Saturday - rest day
Sunday - Push Up max (62 reps), Sit Up max (82 reps), Leg Lever max (100 reps), Push Up max (54 reps)
Monday - rest day
Tuesday - Aphrodite (33:01 min.)

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36,6 inches (93 cm)
Chest Circumference: 40,9 inches (104 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 18,1 % (measured with a caliper)

That's it for this week...Week 12 it's time to kick your ass!
Cheers,
Andi

Friday, March 14, 2014

The 2014 Freeletics + X Project - Week 10 - Workouts and Progress

Hey guys,

2/3rd of the program is done already! I feel good, but I also look forward to the end of the program...
After 10 weeks of Freeletics it's sometimes hard to motivate myself, but I definitely gonna finish the 15 weeks plan before I start with a different workout style eventually.

Here are the results and workouts of week 10:

Workout explanations:
Artemis - 50 Burpees, 50 Pull Ups, 100 Push Ups, 150 Squats, 50 Burpees
Metis - 10 Burpees, 10 Mountain Climbers, 10 High Jumps, 25 Burpees, 25 Mountain Climbers, 25 High Jumps, 10 Burpees, 10 Mountain Climbers, 10 High Jumps
Venus 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Sit Up max - AMRAP in 500 sec. (real sit ups, not crunches!)

Week 10:
Wednesday (12.03.2014) - rest day
Thursday - Venus (24:41 min.)
Friday - Metis (07:41 min.) + Sit Up max (93 reps.)
Saturday - rest day
Sunday - Artemis (30:06 min.)
Monday - rest day
Tuesday - Zeus (28:20 min.)

Progress:
Weight: 194,9 lbs (88,4 kg)
Abdominal Circumference: 36,6 inches (93 cm)
Chest Circumference: 41,3 (105 cm)
Shoulder Breadth: 24,8 inches (63 cm)
Body Fat: 18,1 % (measured with a caliper)

At least I lost some body fat...But seriousley, what these figures can't tell you is that I really feel great with the workouts and my overall fitness level. I can feel strong improvements in my life quality as well so I don't care too much about naked numbers right now...

Let's go on to week 11!

Cheers,
Andi