The final push for 2020

Photo by Joshua Sortino on Unsplash

I ran my first 8k yesterday. Feel pretty chuffed about that. My (somewhat under-ambitious) goal at the start of the year was to run 5km, which I did in spring. So I doubled it. Aiming to do 10k by Christmas.

I reckon I could probably do it now, to be honest. A friend of mine said that if I can do 8km I can do 10km. I certainly felt like I got into a rhythm about half way and could have just carried on.

Also because most of my runs have been around the 4-5km mark I don’t ever actually get that far away from my house! It was really nice to run a significant distance on a grey Sunday afternoon. And it certainly helps me not feel cooped up.

I’m way behind on the Mastering the Pull-up thing too. I need to pick that back up again

I was also hoping to have completed my current Freeletics journey by the end of the year, but I’m behind on sessions so I don’t think there’s any way of doing it unless I train every day between now and Christmas – so maybe I’ll chill out on that.

Basically I’m trying to use this new lockdown to get over the slight lack of enthusiasm I had recently for training. Shake it off. Get back into the groove. A final push for the last few weeks of this shitter of a year.

In the zone

I think it’s fair to say that I’m in the zone at the moment. I’m in a routine where I’m either doing Freeletics or running every day apart from one rest day. It feels manageable, not too much and I even look forward to it to break up the somewhat stationary nature of home-working.

I’m 9 sessions into my new Freeletics journey (Weights-Free Gain) and it’s pushing me a bit more than my previous journey was. I’ve been trying to be as honest as possible with my coach feedback and it seems to be working. Lots of chest/arms exercises which is really helping as I’m also doing the pullups training e-book.

I’ve also tweaked my diet a little. I’m drinking less (partly because my partner has stopped drinking altogether so it’s less tempting to drink regularly), and I’ve been upping the protein in my diet and trying to cut down on fats/carbs.

Yesterday I did a quick 3.5km run after finishing work (seven hours of back-to-back zooms – I practically sprinted out of the house blinking into the early evening gloom). I really noticed I was able to sustain a faster pace – around 5 mins per kilometre, much faster than I was running.

And I’m noticing a slight change in physique. All those chest/arms workouts and pullups are giving me a little more definition, which is great.

Blimey – this is a smug post. Just wanted to celebrate a little at the end of the week. Onwards.

Week 2 of the new journey, some pullups and a run.

Photo by Wesley Tingey on Unsplash

First week of new coach over, and day 1 of my second week this week. It’s been great so far. I’ve been careful to be really precise with my feedback so I feel like the algorithm, ahem, coach, is tuning my workouts quite well.

Meanwhile I’ve also done my first week of the Nike Running Club journey. Despite some initial confusion – unlike Freeletics, when you’re doing interval running, Nike doesn’t tell you when you’ve done an interval. So my first run was kind of aborted because I didn’t understand the app and got cross.

But then yesterday I did my longest run yet – 6.5km – and really enjoyed it. Kept a good pace throughout, didn’t overdo it. And felt so good afterwards.

And I’ve been doing the pullups programme from that free e-book that Freeletics offered. I had to repeat the first week because I couldn’t do 20 seconds pullup hold at first, let alone 30 seconds. But today, after repeating the first week I did the full 30 seconds, then 25, then 20, so now I’m moving on to week 2.

Even after doing one week of that, plus running and freeletics I’ve noticed I’m looking a bit more toned which feels good!

Mastering the pullup and Hell Week

Photo by James Lee on Unsplash

Freeletics were offering their Master the Pullup e-book for free the other week, and if you’ve read this blog before you’ll know that I am far from mastering it. So I downloaded the book and am working the programme into my coach routines. I’m only on Day 2 of Week 1, which is

30 seconds passive hang
3 x 10 shoulder pullups
5 x 5 jumping pullups

So far so good. It’s nice to be working those muscles properly and I’m hopeful that if I properly follow the plan I’ll be much better at pullups by the end.

In other news, it’s Hell Week. I’m at the end of my current coach journey, so it’s seven days of God workouts.

Maybe it’s the algorithm and my feedback, but it doesn’t feel much like hell. Today’s workout was 1/3 Mania, which is

6 x Clapping Pushups
6 x Squat Jumps
12 x Spiderman Pushups
12 x Lunges
18 x Pushups
18 x Squats

And while Spiderman Pushups are pretty difficult, it was all over in 02:09.

I remember *looks whistfully into the middle distance*, when Hell Week was exactly that. Hell. Full on workouts every day for at least 30 minutes.

It feels good to be doing Freeletics every day, but I’m not sure I’d say I was feeling particularly knackered.

Anyway, I’m pleased that this journey is finishing. It means I can fit one more 12-week journey in before Christmas and hopefully a last push to stay in shape before all the gluttony begins.

I’m slightly wondering what journey to choose. I’m still using the Freeletics Running app, which feels like they’ve lost interest in – hasn’t been updated for ages and it feels really basic compared to the Freeletics app. I’m quite enjoying mixing bodyweight and running, but I did the hybrid journey before the journey I’m currently in. So maybe I’ll choose another bodyweight course and stick with the running app for the time being.

4 things I’ve noticed about Freeletics recently and some BIG NEWS

Gosh, how is my last post January? I promise I have been doing Freeletics, just not writing about it very regularly. I did have bit of a break as I was dealing with a recurring shoulder pain and had a few weeks of sports massages to sort it out.

But I’m back on it now and as the weather is improving, I’ve been training outside a few times. It’s been nice.

I’m really enjoying how the updated bodyweight app has options for only having 15 minutes, no space to run, no equipment etc so that you can tweak your coach week during the week rather than just at the beginning. Much better and really useful for me if I don’t leave enough time in the morning but still want to work out.

But the BIG NEWS is that I finally caved in to Freeletics’ constant promotion of the nutrition app on their emails and took advantage of a 50% off offer.

I think I’ve been feeling like I can only make real progress if I actually change the way I eat rather than just rely on exercise. And so far I’m impressed. I think I’ll write a proper review post in the coming week, but I’ve enjoyed some of the recipes, especially those using ingredients i don’t usually cook with, and as I’m a sucker for habit trackers/streaks, I enjoy trying to get my star/perfect day.

I’ve also largely replaced beer with wine / G&T when I’m drinking, and thanks to the app, massively reduced my bread and pasta consumption. I think those three things are definitely what stops me from being leaner.

Some things I’ve noticed:

1. I find pullups easier these days – those assisted pullups I’ve been doing have paid off, so if you’re struggling with pullups, don’t lose faith, keep going
2. Clapping pushups – never once managed to actually clap my hands. Feel like I need more power in my arms to be able to really push high enough
3. Do burpees ever get any easier? I know they’re good for me, but my god I hate doing them
4. When I don’t train I am much stiffer and less flexible. I find that when I’ve had a break I find touching my toes difficult, but when I’m training regularly it’s much easier.

Next time, I’ll write a full review of the Freeletics Nutrition app.

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!

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.

There’s no stopping me…

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…

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

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.

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.