Entering the final week of #CoachChallenge

Tomorrow I start the final week of #CoachChallenge.

I have to say, I’ve found the promise of a voucher and the Week 3 40% discount has encouraged me to not break my routine. So often with Freeletics, I’ve had breaks or a week where I haven’t exercised once. Hence why, even though I’ve been doing Freeletics for nearly 2 years, I’m still only on Week 47. But now I’m in more of a regular routine, exercising in the mornings rather than evenings, I find it much easier to stick to the plan.

I used the Week 3 40% discount to buy a new pull-up bar, which I can adjust to do the exercises that require a lower bar (incline rows, negative bar dips etc), and an a resistance band which I’m going to use to try and finally crack pull-ups. Annoyingly they arrived yesterday when I was out, and tomorrow is Monday, so I hope I’m not going to carry on missing the delivery every day this week.

Last night I went to my friends house for a cheese and wine party. Four of us. Twelve cheeses. Bread. Meats. Lots of wine. Not good for that six-pack. So today I ate loads of vegetables and healthy carbs, went swimming and did about half an hour cycling around town. And I’m going to try and have a good week sticking to all my habits.

Now it’s September, I’m a bit annoyed with myself that I didn’t push myself harder to exercise outdoors more this summer. I only did it a handful of times, mainly because it’s so easy to do it in my living room and I still feel a little self-conscious doing it. But when I do, it feels so good.

Just in case you’re interested, here’s my final #CoachChallenge week:

Day 1
10 Straight Bar Dips
Conditioning (Legs, Core): 3 x rounds 30 Squats, 15 Arm & Leg Lifts (L&R), 15 Standups
Krios

Day 2
8 Crunches
Conditioning (Upper Body, Abs): 3x rounds 15 Pushups, 20 Bicycle Crunches, 15 Plank Switches, 10 Leg Raises
4/5 Hyperion

Day 3
10 Split Lunges
12 Pushups
4/5 Aphrodite
400m Sprint
400m Sprint

Day 4
6 Jumps
10 Strict Pullups
Conditioning (Legs, Abs): Split lunges, Calf Raises, Leg Raises, High Knees). 3 rounds x 20 each

I still don’t really have anywhere to do sprints. I need to find a big flat place. All the parks near me are on hills and all the quiet roads are hills too. Hmm.

I’ll let you know how I get on. Have a great week.

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Entering the final week of #CoachChallenge

End of Week 5

  
Realised I haven’t updated this much for a while. Not that anyone has noticed. I’m basically just talking to myself.

However, just watched a YouTube video with Joe Wicks (aka The Body Coach) where he talked about tweeting and instagramming about three recipes/workouts a day when he had zero followers, so YOU NEVER KNOW, maybe I’ll become a social media sensation and get a four-book deal. Or, more likely, I’ll just keep chuntering away here on my own.

I think my problem is that I’ve never been known as a sporty person. The idea of me doing anything sporty, let alone blogging about it, will be quite strange to my friends. And some of them have signed up to Freeletics. None of them have actually done a workout yet though, which suggests they’re not likely to be looking at the app much…

I’m also finding it difficult to do work-outs outside/in public. I don’t work out in a group; there doesn’t seem to be one in Bristol, and at the moment, as I end up being a panty, sweaty mess about half way through a workout, I don’t really like doing it on the basketball court next to my house as it’s overlooked by houses. Maybe I need to get over it. I think I might have to next week.

Anyway… Where have I got to over the last 19 days?

Well, I dipped out of the coach momentarily to do a 1.5k run on the treadmill at the gym. Was pretty easy. Had been hoping to do my normal workout, but should have realised that going to the gym after work during the first week back after the Christmas holidays was a bad idea. I’ve never seen the place so packed. And my usual workout area (where they do the classes) was full of people lunging, led by a woman wearing a Beyonce mic and shouting.

Then I was back under Coach’s orders and did Ares. I did this in my flat, so I couldn’t do the 2x 40m runs. I substituted them for High Knees. I can also still only do jumping pull-ups. They’re just too difficult. As a side note, I’m noticing that coach is scheduling more leg work-outs than arms, so I’m not feeling like I’m gaining strength in my arms. Might have to supplement Coach’s workouts with extra pull-up training.

Next up was 2/5 Aphrodite. Was pretty hard. Burpees are horrible. Very hard. And that was only 2/5!

Then it was Venus Standard. Looking back at that work out, I’m pretty impressed that I managed 150 push-ups. Although I think some of them were knee press-ups… So no star for me that time.

The rest of last week was pretty fucking hard. Aphrodite (ouch), Prometheus (oof) and finally, today, Helios (jeez).

Now, what was strange was at the start of the week, I was down to Helios standard (675 points – looked horrific – total of 300 burpees). Then, after Aphrodite it changed to the Endurance version, which is slightly easier (400 points, burpees changed to sprawlers etc). I think this might have been because my coach feedback after Aphrodite was ‘EXHAUSTING’, but be interested to hear if anyone else has noticed Coach changing their schedule during the week (hellooooooo? Anyone out there?)

So even the Endurance version of Helios was absolutely knackering. Getting through 150 sprawlers was difficult enough, and then to have to do them again right at the end of the workout was pretty hard. The final sprawlers took ages. I could only really do 3 or 4 at a time before stopping. Anyway, I got through it and felt pretty goddamn good afterwards.

Next week looks even harder. Here it is:

Atlas (Standard)

Kentauros (Standard)

Hermes (Standard)

3/4 Hermes (Strength)

2/3 Metis (Strength)
400m Sprint
400m Sprint
200m Sprint
200m Sprint

As a final note, I’m a cynical Englishman who can’t really abide motivational quotes etc etc, but I did find next week’s message from Coach a boost, even though it is a bit of a cliche.

By now, you made it through your first five weeks of Freeletics. You constantly get fitter and your body is about to change visibly. You are not a beginner anymore. We will no longer beg you not to give up. You know that backing down is not an option. It’s up to you to change your mindset. From now on, it’s about bursting limits. Every single time. It’s about being hungry. And putting in the work. About leaving excuses behind and unleashing your potential.

Dare to step it up. Athletes in their first weeks look up to you. Make sure to be a good role model. Especially if you train in groups. Maintain good form, be motivating and help others to improve their performance.

And as a final, final note… A word about Dry January.

Haven’t had a drink since New Year’s Eve. Feel pretty bloody good for it, and am getting loads done. I’m sleeping better, feel less anxious, and my diet is much, much healthier. I’m not 17 days in and it’s getting easier every day not to drink. Gonna try and push through until the end of the month. And hoping that it’s having an effect on that little beer belly. I’m not noticing much difference at the moment, and my weight has dropped a little, but not a lot. So let’s see. But I’m certainly finding that Freeletics is unleashing a stubbornness and determination I kind of knew I had, but not to this degree. I really want to make this work, and I’m surprising myself with my ability to do so.

BRING ON WEEK SIX.

End of Week 5