Wednesday, January 15, 2014

The 2014 Freeletics + X Project - Week 2 - Workouts and Progress

Hey guys,

second week is over and my fitness level is getting better and better. My workout results improved a lot (my body figures not yet...more on that later) and I feel more comfortable during my freeletic workouts. Due to the healthy diet I also feel better...all day, every day!

Enough talk...here are the workouts and results:

Workout explanations:
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
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 (on wednesday I did negative pull ups, on sunday supported ones)
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
Sit Up max - AMRAP in 500 sec. (real sit ups, not crunches!)

Week 2:
Wednesday (08.01.2014) - Poseidon (9:10 min.) + Sit Up max (56 reps)
Thursday - 6 sets of 25 reps Kettlebell Swings
Friday - Aphrodite (58:11 min.)
Saturday - rest day
Sunday - Poseidon (12:11 min.) + Sit Up max (61 reps)
Monday - Venus (23:44 min.)
Tuesday - 4 km run

Progress:
Weight: 204 lbs (92,6 kg)
Abdominal Circumference: 38 inches (96,5 cm)
Chest Circumference: 40,6 inches (103 cm)
Shoulder Breadth: 22,8 inches (58 cm)
Body Fat: 25,9 % (measured with a caliper)

Overall improvement was poor, but I hope that this is just because my body still needs to adapt to the new circumstances (normally a body needs up to 3 weeks to adapt to new circumstances). In the past my body was used to adapt much faster...maybe the multiple yoyo lifestyle of mine leaves bad traces....I still hope that improvements will accelerate in the next weeks.

Let's go on to the third week!

Cheers,
Andi