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


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

Wednesday, February 12, 2014

The 2014 Freeletics + X Project - Week 6 - Workouts and Progress - Btw...Dione, I really don't like you at all....

Hey guys,

This week was ok. I feel how my body is getting stronger and stronger and I feel healthier and fitter each day. The only workout I disliked this week was Dione...I really don't like it because it is the longest of all Freeletic workouts I've done so far and it is really boring for me (hard but boring)...Anyway, it had to be done and I did it...no excuses!

Here are the workouts and results of week 6:

Workout explanations:
Venus - 4 sets of 50 Push-Ups, 50 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
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
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
Pullup max - AMRAP in 100 sec. (I made supported ones)

Week 6:
Wednesday (05.02.2014) - Venus (23:48 min.)
Thursday - rest day
Friday - Metis (8:56 min.), Pullup max (20 reps), Pullup max (20 reps), Pullup max (14 reps), Pullup max (12 reps)
Saturday - rest day
Sunday - Dione (48:04 min.)
Monday - rest day
Tuesday - Zeus (29:41 min.)

Progress:
Weight: 193,8 lbs (87,9 kg)
Abdominal Circumference: 37,2 inches (94,5 cm)
Chest Circumference: 41,3 (105 cm)
Shoulder Breadth: 24,2 inches (61,5 cm)
Body Fat: 22,3 % (measured with a caliper)

1,7 kg less and 2,1 % less body fat...I'm satisfied with the results of this week.
Next week is Hell Week...that means that I have to do 9 workouts (instead of 4!)...3 per training day...that's going to be really, really hard but could hopefully boost my results.

Cheers,
Andi

Wednesday, February 5, 2014

The 2014 Freeletics + X Project - Week 5 - Workouts and Progress

Hey guys,

This week was a bit rough because I haven't felt totally fit, but I'm still satisfied with the workout results. I did Handstand Push Ups the first time since ages and I was a bit suprised that I'm still able to do some proper reps (even if it wasn't the amount I could do last year, but hey...I weigh much more than that time). Another positive event last week was that I did the Aphrodite workout with a star. To explain this: You get a star if you perform every exercise in the correct version (before last week I tended to do some of the Burpees without the push-up element). The improvement of my overall fitness level is going on...

Here are the workouts and results of week 5:

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
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest
Squat max - AMRAP in 500 sec. (down to 90 degrees aka half squats)
Leg Lever max - AMRAP in 500 sec. (or flat bent leg raises)

Week 5:
Wednesday (29.01.2014) - Zeus (34:08 min.)
Thursday - rest day
Friday - rest day
Saturday - Squat max (152 reps), Leg Lever max (87 reps), Squat max (146 reps), Leg Lever max (88 reps)
Sunday - Aphrodite (41:30 min.)
Monday - rest day
Tuesday - Zeus (32:51 min.)

Progress:
Weight: 197,5 lbs (89,6 kg)
Abdominal Circumference: 37,2 inches (94,5 cm)
Chest Circumference: 39,6 inches (100,5 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 24,4 % (measured with a caliper)

Progress is still steady but slow. I guess I have to admit to myself that I get older and progress needs more effort and time than it needed some years ago...Constant work leads to constant improvements, so one day I will eventually reach my goals anyway...

Cheers,
Andi