Wednesday, January 22, 2014

The 2014 Freeletics + X Project - Week 3 - Workouts and Progress

Hey guys,

third week done! This week was just Freeletics without extra workouts. The reasons why I haven't done additional stuff are a lack of time on one side and a need of more recovery time on the other. These workouts are harder than expected, but I like that a lot... I feel much fitter than last week and way beyond my stating fitness level! The only thing that disappoints me a bit is that my body hasn't transformed much (actually I feel and see improvements but always when I want to quantify it by measurements it's not as much as expected). I hope that my body finally has adapted to my new lifestyle right now so that my progress will accelerate from now on.

Let's come to the meat...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
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 - as fast as possible
Push Up max - AMRAP in 100 sec.
Pull Up max - AMRAP in 100 sec. (I made supported ones)

Week 3:
Wednesday (15.01.2014) - Pull Up max (17 reps), Push Up max (47 reps), Pull Up max (15 reps), Push Up max (31 reps), Pull Up max (11 reps), Push Up max (27 reps), Pull Up max (10 reps), Push Up max (25 reps)
Thursday - rest day
Friday - Venus (22:56 min.)
Saturday - rest day
Sunday - Dione (1:02:29 hr.)
Monday - Pull Up max (20 reps), Push Up max (52 reps), Pull Up max (16 reps), Push Up max (41 reps), Pull Up max (12 reps), Push Up max (32 reps), Pull Up max (11 reps), Push Up max (30 reps)
Tuesday - rest day

Progress:
Weight: 202,5 lbs (91,9 kg)
Abdominal Circumference: 37,8 inches (96 cm)
Chest Circumference:  41,9 inches (106,5 cm)
Shoulder Breadth:  24,2 inches (61,5 cm)
Body Fat: 25,2 % (measured with a caliper)

Due to my weight loss plan I should weigh 90,5 kg instead of 91,9 kg...so what I will go on and stick to the plan (diet and workouts) and hope that my results will improve over time (as you know consistency is king).

Week 4 is coming...Party on!

Cheers,
Andi