Wednesday, February 19, 2014

The 2014 Freeletics + X Project - Week 7 - Workouts and Progress of Hell Week 1 - Damn, this week honors its name...

Hey guys,

This week was one out of two weeks that the guys from Freeletics call "Hell Week"...they're right with the name choice, it was really exhausting and demanding like no other week before. In this week there were just three training days instead of four, but I had to do three workouts on each one of them (instead of one). This was not just hard because of the demanding workouts, but also because of time management issues. I normally work from 8:30 am to 6 pm and arrive back home at around 7 pm, so I had to stuff three workouts in a short period of time. On Wednesday I decided to get up earlier (at 6 am) to do the first workout before work...worked well, but afterwards I was tired the whole day and the two workouts in the evening were harder than normal. So on Friday I did all of them in the evening with two hours rest in between the single ones...made me execute the last one at 1 am...not a good time for people who work, but fortunately the following day was a Saturday. On Sunday, my third training day that week, I did one in the morning, one in the early afternoon and one in the evening...that was quite comfortable. If you decide to try a Hell Week as well, I recommend you to take the days off from work to spread the workouts over the whole day if it's possible (if not, it is manageable, but very hard to accomplish).

Something for the statistics:
I did 830 Squats, 650 Burpees, 645 Push Ups, 450 Jumping Jacks, 440 Sit Ups, 305 Pull Ups, 150 Leg Levers, 60 Jackknifes, 20 Handstand Push Ups and 6 40 m Sprints in total this week...you know now why this is called a Hell Week? ;)

Let's come to the details of week 7:

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
Artemis - 50 Burpees, 50 Pull Ups, 100 Push Ups, 150 Squats, 50 Burpees
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
Hades- 3 sets of 25 Burpees, 15 Pull Ups, 15 Push Ups, 25 Burpees, 2x40 m run - 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
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - 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


Week 7:
Wednesday (12.02.2014) - Dione (52:20 min.), Poseidon (06:48 min.), Artemis (34:06 min.)
Thursday - rest day
Friday - Zeus (26:49 min.), Poseidon (09:46 min.), Aphrodite (29:11 min.)
Saturday - rest day
Sunday - Artemis (33:17 min.), Hades (23:06 min.), Venus (25:37 min.)
Monday - rest day
Tuesday - rest day

Progress:
Weight: 196 lbs (88,9 kg)
Abdominal Circumference: 36,4 inches (92,5 cm)
Chest Circumference: 41,1 (104,5 cm)
Shoulder Breadth: 22,8 inches (58 cm)
Body Fat: 21 % (measured with a caliper)

I gained weight!?!? Mhh...But as I lost some fat at the belly and gained strength I don't care about that kilo ;)
No more comment on this ;) Let's start with week 8!

Cheers,
Andi