Friday, March 28, 2014

The 2014 Freeletics + X Project - Week 12 - Workouts and Progress

Hey guys,

Nothing special that week...I did my workouts, followed my diet and felt good.

Results and progress of week 12:

Workout explanations:
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
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
Leg Lever max - AMRAP in 500 sec.
Push Up max - AMRAP in 100 sec.
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)

Week 12:
Wednesday (19.03.2014) - Venus (19:59 min.)
Thursday - rest day
Friday - rest day
Saturday - Poseidon (08:41 min.), Squat max (188 reps)
Sunday - Dione (40:48 min.)
Monday - rest day
Tuesday - Leg Lever max (114 reps), Push Up max (74 reps), Leg Lever max (104 reps), Squat max (189 reps)

Progress:
Weight: 194 lbs (88 kg)
Abdominal Circumference: 36,2 inches (92 cm)
Chest Circumference: 42,5 inches (108 cm)
Shoulder Breadth: 23,8 inches (60,5 cm)
Body Fat: 18,1 % (measured with a caliper)

Week 13 has already started!

Cheers,
Andi