Hey guys,
First week is done! Haven't had sore muscles like that for a long time ;) This week I did all the freeletics sessions (the Freeletics strength plan demands 4 sessions in the first weeks) plus some extra stuff (2 slow running sessions and a short kettlebell swing workout). The week was like hell because I am very out of shape in the moment (unbelievable how much strength and endurance one can lost in just 4 lazy months...). Regarding nutrition I followed my diet very strictly, which wasn't as hard as expected after a long period of bad food intake.
Enough talk, here are my workouts and results (if you want some variation in your training, you should consider trying this as well):
Workout explanations:
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
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
Pull Up max - AMRAP (as many reps as possible) in 100 sec. (due to a lack of fitness I just did negative pull ups)
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)
Week 1:
Wednesday (01.01.2014) - Venus (43:29 min.)
Thursday - 4 km run
Friday - rest day
Saturday - Metis (13:23 min.) + Pull Up max (16 reps) + Squat max (111 reps) + Pull Up max (12 reps)
Sunday - Venus (32:32 min.)
Monday - 2.9 km run, 3 sets of 25 reps Kettlebell Swings
Tuesday - Metis (11:23 min.) + Pull Up max (15 reps) + Squat max (130 reps) + Pull Up max (14 reps)
Progress:
Weight: 204 lbs (92,6 kg)
Abdominal Circumference: 39,4 inches (100 cm)
Chest Circumference: 41,7 inches (106 cm)
Shoulder Breadth: 23,6 inches (60 cm)
Body Fat: 26,5 % (measured with a caliper)
Not all figures improved , but I guess (or at least I hope) it's because my body hasn't adapted yet to the new circumstances.
Let's start the second week!
Cheers,
Andi
"Andi's Fitness Blog" is about my journey to gain and maintain incredible strength, untouchable health, unchallengeable functional fitness and undescribable mental power for a lifetime. Every interested person is invited to join me on my journey...I strongly belive that YOU can get something out of it as well (no matter if it's a whole new lifestyle or just a few interesting thoughts). So enjoy reading and leave a comment if you want (I'm looking forward to hear from you guys)! Cheers, Andi
Wednesday, January 8, 2014
The 2014 Freeletics + X Project - Week 1 - Workouts and Progress
Labels:
abs,
be healthy and fit,
be sexy in a tee,
bikini form,
Bodyweight,
Calisthenics,
endurance,
Fitness,
forearm strength,
Freeletics,
Kettlebell,
Motivation,
Results,
upper back,
workout design
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