Lying to yourself doesn’t work…

My final two days of Hell Week are done. Thank god. These were:

Perseus

2x Poseidon

I quite liked Perseus. A nice mix of exercises: Strict Pullups, Mountain Climbers, Sphinx Push-ups and High Knees. It was over quite quickly – in my case 10mins – and even though it wasn’t too taxing I was still exhausted at the end.

And then today I did 2x Poseidon. Now, the last time I did this was two years ago. Apparently I did it in 12 minutes and I gave myself a star. There’s just simply no way I should have given myself a star. I couldn’t do the pullups. And I still can’t. I can do a few, but nowhere near the 100 that 2x Poseidon wants you to do. So I did assisted pullups today and didn’t give myself a star. I also added 8 minutes to my time.

It’s always tempting to give yourself a star, or skip a set, or lots of other little cheats. But it’s not really worth it, because it gives you a false sense of achievement, and when you do actually achieve it, it doesn’t feel so good.

Anyway, I got through the workout. Afterwards I had zero power in my arms.

And now I can have a break for a couple of days. I’ve asked coach for two workouts this week – he’s given me Upper Body Conditioning with a 100m sprint and 2x Agon.

Another Hell Week done. Onwards!

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Lying to yourself doesn’t work…

Hell Week Strikes Again

As I clicked ‘Finish Week’ on the Freeletics app yesterday, I had a feeling that Coach had a Hell Week just around the corner. And then sure enough, there it was. 7 Gods workouts for next week. It looks like this:

I’m up for it. I’ve been getting up a bit late this week, so I’m hoping the discipline of Hell Week will make me get up and get training.

There are loads of pullups in these workouts. Hoping to really build some strength.

Also, yesterday I did Agon, which includes 8 sets of 10 Hanging Leg Raises. Blimey they’re tough.

Hell Week Strikes Again

There’s no stopping me…

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I’ve got the day off today. As it’s Friday it was tempting to lounge around, drink coffee, maybe go to the pub late afternoon. BUT NOT ME. Now I can do pullups I feel INVINCIBLE. I’m like a new man. There’s no stopping me.

After my pullup breakthrough on Wednesday I also worked out yesterday.

5 Strict Pullups

6 Straight Bar Dips

2/3 Dione

I’m pleased to say that it wasn’t a fluke. I did the 5 strict pullups pretty easily. Well, not easily, but easily enough.

The straight bar dips though. Erm, I simply couldn’t do them. I rigged up my Freeletics bar in a door way and between worrying that it would collapse and worrying that I’d bang my head on the door frame, once I actually got onto the bar I couldn’t really do the dip – just didn’t have a strength. So maybe these need a bit of work…

And then 2/3 Dione, which was absolutely disgusting. I don’t know why I once wrote on this blog that it was FUN. It’s really not. It doesn’t help that it was pretty humid here yesterday. I don’t think I’ve sweated so much. I hate burpees. Absolutely hate them. I didn’t beat my PB and I was delighted when it was over.

Yesterday I worked out early evening, so I wasn’t sure whether I’d do my third and final workout of the week this morning or later in the day. But when I woke up this morning I actually wanted to, so I did. Today was:

5 pullups

8 Jackknives

Interval – Legs, Lower Back
4 sets of:
8 x Cossack Squats
10 x Single Leg Hip Raises Right
10 x Single Leg Hip Raises Left
10 xSquat Jumps
60 secs rest

2/5 Aphrodite (Endurance)

Sheesh. This felt like quite a lot. The whole thing took me nearly an hour. I wasn’t particularly in a rush though and was trying to concentrate on form.

But I got through it, and then after a bowl of porridge and dried fruit and a coffee, I went for a swim and did 30 lengths.

I think that’s quite enough exercise for one day.  I’m now having a little afternoon lie down…

There’s no stopping me…

After 2.5 years of doing Freeletics, I’ve finally mastered the pullup.

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This is not me. But you could imagine it’s me feeling on top of the world. Photo by photo-nic.co.uk nic on Unsplash

Today was a MAJOR MILESTONE day. After a few weeks off doing Coach’s workouts, today I got back on it.

And, I might add, that I almost went out for drinks after work. Had my friend not cancelled on me I’d have been in the pub. Instead, I came home, forbade myself to sit on the sofa and got straight into my training gear. As soon as I got going, I knew I’d made a good decision.

Here’s what Coach had in store:

4 x Archer Pullups

12 x Crunches

Interval (Upper Body, Abs)
4 rounds of…
4 x Strict Pullups
8 x Pikes
8 x Plank Switches
60 sec rest

2/4 Venus (Standard)

First up, Archer Pullups. My pullup bar is in a fairly narrow doorway and so I can’t really do Archer Pullups effectively. Also I find doing these in correct form very difficult, so I used my resistance band to help.

Crunches, no problem.

And then, interval. I decided to see if I could do strict pullups, not expecting to be able to. But I COULD. And fairly easily. I couldn’t believe it. The third and fourth sets were a bit more difficult, but I managed to do all 16 pullups with correct form and with no assistance. So after two and half years of doing Freeletics and struggling with pullups, I’ve finally mastered them.

I seriously think this is down to me doing 10 x Assisted Pullups pretty much every day for the past few months (even when I wasn’t doing coach workouts).

I’m so pleased. And it’s given me a real boost to rebuild my Freeletics habit.

After 2.5 years of doing Freeletics, I’ve finally mastered the pullup.

Ouch

Last week, my workout included the following:

6 Squats, 10 Lunges,

Interval: 3 rounds of – 10x Incline Rows, Side Plank Twist, Plank Switches

Poseidon

I did jumping pullups in Poseidon rather than actual pullups. Still not quite there.

And five days later, my arms still hurt. Specifically my biceps. Ouch.

I worked out again the next day, including 3/5 Aphrodite. Took me 27 minutes. Absolutely exhausting.

I’m hoping that the achey arms will subside. A lot of blogs and articles say you should just work through it. But if they’re still achey in another week, I might get it checked out.

On another note, I’ve noticed the workouts getting a bit longer/harder. I wonder if that’s Coach listening to my feedback on workouts and upping the ante. I must have been saying “I can do more”. I’m quite enjoying being pushed a bit harder.

Ouch

Hell Week Day 2: Artemis

Aaah, I’d forgotten about Artemis. Definitely one of my least favourite Freeletics workouts. Each exercise is done all at once. And there are lots of repetitions.

50 Burpees

50 Pullups

100 Sit-ups

150 Squats

50 Burpees

Horrible. I almost gave up twice. There’s something horrible about having to do so many reps back to back. Somehow splitting them up like most workouts do feels more manageable.

I didn’t do the pullups properly, obvs. I did jumping pullups. But everything else I did with correct form. No star, but I beat my PB.

I was pretty sweaty at the end. Also – and I think this happened on Hell Week once before – I have a cold. Came on yesterday. I had to summon up the energy to workout, but it made me feel better. Going to see how I feel tomorrow, but hoping I can push through. It’s GAIA tomorrow, which is a bit easier.

Onwards!

Hell Week Day 2: Artemis

Freeletics Bodyweight 4.0 Review #2

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I’ve now done two more days of the new Coach. And I have to say I’m really enjoying it. The workouts are shorter and more intense, and I’m finding that they’re really working my muscles a lot harder (I’m have more of that satisfying soreness – is it satisfying?).

Yesterday I did:

10 Jumps
Poseidon

The jumps, pan, no problem. I did Poseidon in 04:09, but no star because I still can’t do perfect form pullups.

And then today, the final day of my three-day Coach week, was

Conditioning
Interval: Core, Upper Body.
3 rounds of:
Commando Pullups Left x10
Side Plank Twists Left x15
Side Plank Twists Right x15
Commando Pullups Right x10
Plank Switches x10

Taking each in turn:

Commando Pullups
I found these relatively straightforward although I’m not doing them correct form. I could just about do 3 the other day and it was the same this time. Then I started having to give myself a little jump start.

Side Plank Twists
I liked these. I could feel that they will be good for core strength, but they were also nice stretches. They got more testing later on in the workout.

Plank Switches
I also enjoyed these. They were fairly tough later on, but they were a nice change from pushups.

I’m really liking how the workouts are quite quick, but work your muscle groups really hard. I am finding it much easier to do before work. And not racing against the clock means that I’m much more likely to concentrate on whether I’m doing things right, rather than trying to beat a PB.

I’ve set the next Coach week to 2 workouts which I’ll do later this week, as I’ve now done four days in a row (including two swimming sessions and an hour’s bike ride).

While I’m here, a quick update on nutrition…

I’ve been making some really conscious changes to my diet. These include:

  • Cutting out bread as much as possible
  • Low carb lunches (usually a chicken salad or similar)
  • Porridge or overnight protein oats for breakfast
  • As much fruit and veg as possible, certainly more than five pieces a day
  • Shit-loads of water
  • Cutting down on beer and wine in favour of spirits, and cutting down my drinking alcohol at all to one or two nights a week.
  • Higher protein content in most meals (last night’s steak was delicious!)
Freeletics Bodyweight 4.0 Review #2