Wednesday, January 8, 2014

The 2014 Freeletics + X Project - Week 1 - Workouts and Progress

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