Wednesday, February 26, 2014

The 2014 Freeletics + X Project - Week 8 - Workouts and Progress

Hey guys,

This week was kind of wellness compared to last week ;) Seriously, it was ok and nothing special happened except of one thing...I still have sore thighs...I haven't had sore muscles for 5 weeks, so I was a bit surprised. I guess the forth workout session wasn't wellness at all. After 3 units Squat max (15 min. squats in total) and 1 unit metis my legs were really tired. Anyway that's ok because now I know that I'm still a human being ;)
Tomorrow it'll be carnival in my hometown Cologne which is quite a big party in the area where everyone is wearing a costume and there will be a lot beer as well, so I thing it'll be a cheat day for me. We'll see what consequences this will have on my workouts and results of next week.

Enough talk for today...Here are the results of week 8:

Workout explanations:
Artemis - 50 Burpees, 50 Pull Ups, 100 Push Ups, 150 Squats, 50 Burpees
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
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
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Sit Up max - AMRAP in 500 sec. (real sit ups, not crunches!)
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)

Week 8:
Wednesday (19.02.2014) - Poseidon (09:52 min.)
Thursday - Artemis (29:53 min.)
Friday - rest day
Saturday - Hades (24:33 min.), Situp max (83 reps)
Sunday - rest day
Monday - Squat max (148 reps), Squat max (137 reps), Squat max (118 reps), Metis (11:11 min.)
Tuesday - rest day

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36,2 inches (92 cm)
Chest Circumference: 41,1 (104,5 cm)
Shoulder Breadth: 23,8 inches (60,5 cm)
Body Fat: 19,6 % (measured with a caliper)

I improved a bit in all areas. Best thing of the progress figures is that I've already lost 7% body fat since the 1st of January!

Week 9 I hope you will be fine!

K├Âlle Alaaf (that's a carnival thing :)),
Andi