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…

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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

Hell Week conundrum

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There I was, Monday morning, feelings smug that I’d got out of bed and done 2x Metis (strength), which incidentally, is pretty tough on the old thighs (and the downstairs neighbours – all those jumps).

I completed the ‘week’ that I’ve been doing for about the last three weeks (sorry Coach), and was looking forward to what was in store, when blam, HELL WEEK. Jeez.

So this is tricky. If you read this blog regularly, you’ll know that I’ve been struggling with motivation these last few weeks. And last time I did Hell Week, it was after a similar period of inaction (maybe Coach knows). I found it really gave me the boost I needed to get back into regular training.

But here’s the thing, this time, the timing isn’t great. I have a major deadline this week at work, and next week I’m away for the whole week in another country, so not even sure where/when I’ll be able to train.

So, do I just crack on with Hell Week on my usual schedule and take a few days out if needs be, with the knowledge that it will take longer than seven days, or do I postpone until I return from being away?

If I postpone, I’ll have to select my own workouts in the meantime. And I’m not sure I’ll get the most out of training. It might not do my motivation any good. I’ll feel like I’ve got some time off. If I just get on with it, I might feel frustrated that it’s not ‘pure’ Hell Week.

Here’s what Coach has in store:

Day 1: Uranos, Krios
Day 2: Venus, 200 burpees
Day 3: Hermes, 2x Morpheus
Day 4: Kronos, 2x Krios
Day 5: Venus, Artemis
Day 6: Kentauros (Strength), 200 burpees
Day 7: 2x Ares, 100 pullups

Ugh. The first three days aren’t too bad (apart from all those burpees). It gets tough mid-week, and I don’t know if I’ll have running space and pull-up bar when I’m away.

Hmmm… I’m of a mind to just get on with it and adapt as needs be. What do you think?

Hell Week conundrum

First week back after re-doing the fitness test


I completed my first week of Freeletics after retaking the fitness test. For those of you arriving at this blog via this post, I’ve been doing Freeletics for about a year, but had some time off, due to a hectic work schedule and an injury.
So my first week back was

Poseidon

3/4 Venus

3/5 Aphrodite, 50 pushups, 50 squats

Poseidon wasn’t pretty straightforward. Did it in 04:40, but with no star because I still can’t do bloody pull-ups. 

It’s a great workout if you want to feel (and see) and immediate difference in your shoulders, arms and chest. It’s quick and powerful, even with jumping pull-ups.

Next up was 3/4 Venus, which I also really enjoyed (mainly because there are no burpees!). But by god did my thighs hurt for the rest of the week after not having done squats for ages. Oof.

Finally it was 3/5 Aphrodite which I absolutely hated. So out of practice on the burpees! And then I had to do another 50 push-ups and 50 squats. 

I did that workout after a particularly stressful day at work and it really helped reduce my anxiety. Excercise rules!

In other news, I’m trying to cut down on snacking and am still trying to drink less. One step at a time.

It’s pretty simple though right? Eat well, sleep well, excercise loads and drink lots of water. 

Have a great week athletes!

Image from freeletics.com

First week back after re-doing the fitness test