Sunday, May 4, 2014

The 2014 Freeletics + X Project - Week 14 & 15 - Workouts and Progress - The final days are done!

Hey guys,

Finally it's done! And I'm really happy that I finished the whole program without skipping one single workout. Due to a huge lack of motivation  and mental and physical fatigue (which probably was caused by a kind of overtraining) I needed more than a week to do all the workouts from week 15 (as you can see below). I was also very busy during the last weeks so I'm sorry that this article, which closes my Freeletics project, is a bit late.
One special event I attented was the international fitness trade fair in Cologne - the FIBO. Really impressive and interesting to see so many people who are highly interested in all kinds of fitness training. I also tried out some new fitness equipments (like the ladder cardio machine which is unbelievable demanding and effective) and participated in a kettlebell and push up one-on-one competition (which I won :) ). If you get the chance to visit a big fitness trade fair, you should take it...it's fun!

Let's look at the last weeks of the Freeletics project:    

Results and progress of week 14 & 15:

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
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
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.
Sit Up max - AMRAP in 500 sec. (real sit ups, not crunches!)

Week 14:
Wednesday (02.04.2014) - Metis (06:54 min.)
Thursday - rest day
Friday - Zeus (23:42 min.)
Saturday - rest day
Sunday - FIBO
Monday - Metis (06:51 min.)
Tuesday - Zeus (24:06 min.)

Week 15:
Wednesday (09.04.2014) - rest day
Thursday - rest day
Friday - Aphrodite (29:30 min.)
Saturday - rest day
Sunday - rest day
Monday - Venus (21:13 min.), Hades (28:37 min.), Sit Up max (96 reps)
Tuesday - Artemis (27:05 min.), Leg Lever max (98 reps)
Wednesday (16.04.2014) - rest day
Thursday - Poseidon (06:22 min.), Leg Lever max (112 reps)
Friday - rest day
Saturday - rest day
Sunday - Artemis (29:02 min.), Sit Up max (83 reps)
Monday - Zeus (20:36 min.), Venus (20:47 min.), Poseidon (06:31 min.)
Tuesday - Dione (46:52 min.)

Progress:
Weight: 190.5 lbs (86,4 kg)
Abdominal Circumference: 36 inches (91,5 cm)
Chest Circumference: 41,7 inches (106 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 17,2 % (measured with a caliper)

After 15 weeks I can see and feel big changes in my physique and my fitness level. I can really recommend you to give the freeletics program a shot, but, to be honest, to improve fun and motivation of Freeletics I would split the program into two parts (1st one with 7 weeks and the 2nd with the last 8 weeks) and would make a 2 week break in between (with other training styles like kettlebell or gym workouts).

Next week I'll write about my new training plan that I follow now that Freeletics is over.

Cheers,
Andi