Wednesday, February 5, 2014

The 2014 Freeletics + X Project - Week 5 - Workouts and Progress

Hey guys,

This week was a bit rough because I haven't felt totally fit, but I'm still satisfied with the workout results. I did Handstand Push Ups the first time since ages and I was a bit suprised that I'm still able to do some proper reps (even if it wasn't the amount I could do last year, but hey...I weigh much more than that time). Another positive event last week was that I did the Aphrodite workout with a star. To explain this: You get a star if you perform every exercise in the correct version (before last week I tended to do some of the Burpees without the push-up element). The improvement of my overall fitness level is going on...

Here are the workouts and results of week 5:

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
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)
Leg Lever max - AMRAP in 500 sec. (or flat bent leg raises)

Week 5:
Wednesday (29.01.2014) - Zeus (34:08 min.)
Thursday - rest day
Friday - rest day
Saturday - Squat max (152 reps), Leg Lever max (87 reps), Squat max (146 reps), Leg Lever max (88 reps)
Sunday - Aphrodite (41:30 min.)
Monday - rest day
Tuesday - Zeus (32:51 min.)

Progress:
Weight: 197,5 lbs (89,6 kg)
Abdominal Circumference: 37,2 inches (94,5 cm)
Chest Circumference: 39,6 inches (100,5 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 24,4 % (measured with a caliper)

Progress is still steady but slow. I guess I have to admit to myself that I get older and progress needs more effort and time than it needed some years ago...Constant work leads to constant improvements, so one day I will eventually reach my goals anyway...

Cheers,
Andi