Friday, March 21, 2014

The 2014 Freeletics + X Project - Week 11 - Workouts and Progress - I'm feeling stronger and stronger...

Hey guys,

This week didn't differ too much from the ones before...But I feel stronger and fitter every single day so the program still works quite good!
Four more weeks of Freeletics, but I will also publish some non-Freeletics related articles/recepies over the next weeks so that my blog becomes more varied and interesting for you again (even if I bet some of you like the freeletics stuff and try it on their own, some might want other information as well, like I provided you with during the last year). 

Let's look at the numbers of week 11:

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
Hades- 3 sets of 25 Burpees, 15 Pull Ups, 15 Push Ups, 25 Burpees, 2x40 m run - as fast as possibleZeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Leg Lever max - AMRAP in 500 sec. (or flat bent leg raises)
Push Up max - AMRAP in 100 sec.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 11:
Wednesday (19.03.2014) - Hades (20:00 min.), Squat max (160 reps)
Thursday - rest day
Friday - Zeus (28:03 min.)
Saturday - rest day
Sunday - Push Up max (62 reps), Sit Up max (82 reps), Leg Lever max (100 reps), Push Up max (54 reps)
Monday - rest day
Tuesday - Aphrodite (33:01 min.)

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36,6 inches (93 cm)
Chest Circumference: 40,9 inches (104 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 18,1 % (measured with a caliper)

That's it for this week...Week 12 it's time to kick your ass!
Cheers,
Andi