I reached week 10 of Freeletics, and I feel great

 

I’ve been really getting into my groove again with Freeletics in the past few days. I’m going on holiday tomorrow and I’m almost disappointed I won’t be in routine. Might have to do a couple of work-outs over the weekend.

But anyway, I’ve done three days back-to-back and I feel absolutely fucking great.

First up was Venus. Venus is a pretty simple workout – just pushups, squats and sit-ups. I beat my PB, but my skinny arms were struggling with the pushups towards the end. I really need to work on my arms to master pushups and pull-ups. When I was in the gym at the weekend, this toned guy came in and did about 25 pushups really quickly. He made it look so easy – I make it look like a big old sweaty mess. However, I do always notice a difference in my physique when I do push-ups. Particularly my chest and shoulders.

The next day was Apollon. I did this in the wrong order because I was at the gym and couldn’t switch between burpees, squats and running easily. So I did all the burpees and squats first (skipping through the running on the app) and then did the full 2.4km on the treadmill at the end. Slightly cheating maybe,  but I actually really enjoyed the running. Had a massive endorphin rush at the end. And then I went and bought loads of healthy food. Was a good day.

Then finally I had to do 2xAthena, 100 Burpees, 50 Squats, 50 Squats and another 50 burpees in one day. Usually I cheat a bit and split these over a couple of days, but yesterday I got up early on a Monday morning, did the 2xAthena, which was quite nice (when I say ‘nice’ I mean it didn’t completely destroy me). Then when I got home from work I did the burpees and squats.

I really tried to pace myself with the burpees – not rushing at the beginning and trying to keep a steady pace and not collapsing for 30 seconds half way through. It feels much better to go slowly and not break.

And now I feel pumped. My legs are noticeably more muscular, my arms feel great and I’m feeling simultaneously energetic and tired (but in a good way).

And in stats, I’ve done

525 Squats
225 Burpees
200 Pushups
155 Situps
75 Climbers
2.4km run

I think I deserve a holiday!

Oh, and I promised you a progress photo, so here you go. (And yeah, I know the lighting is more favourable in the right hand photo, but still…)

March Progress

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I reached week 10 of Freeletics, and I feel great

A few notes from the last two weeks, and some thoughts on nutrition

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It’s been a while since I wrote. I’ve still been on it, but I’ve been finding it much harder, and particularly hard to stick to good nutrition.

And also I’ve noticed a bit of a slow-down in my body transformation. I’m still feeling and looking pretty toned, but I think by week 10 of the programme I’d thought I’d see a more radical transformation. I guess not being super strict on number of work-outs per week, and by not sticking to a strict nutrition guide means that it makes a real transformation more tricky. I’m on holiday in the second half of next week, so I’m going to cut myself some slack, but then get back on it in a big way in the week after next.

But anyway, what have I been up to?

I won’t go into details of each work-out – here are some quick thoughts from the past two weeks:

  • Squats really burn if you don’t stretch out properly afterwards
  • I still find push-ups hard – can’t do them fast. Need to work on my arms. Hopefully that’ll make pull-ups easier too
  • I’m getting much better at burpees. Even enjoy them sometimes.
  • Warming up and stretching really do make you get better and make the work-outs easier
  • I am still regularly beating my PBs, which feels really good.

I’m still pretty evangelical about Freeletics. I think it really is the best fitness app. I love the competitive edge, I love the tailored training, I love feeling like I’m part of a community.

I see from an email yesterday that they’re planning new apps, alongside running. I reckon one of them will be nutrition, which should be cool. I’m gradually thinking that maybe I do want to download the nutrition guide.

I find it hard to cut out carbs, I still drink too much, and I’m probably not drinking enough water. I might start with a few recipes from Joe Wick’s Lean in 15 and see how I get on.

Tonight it’s steak, sweet potato chips and salad. Yum.

Oh, and I know I still haven’t done a progress photo. Will do next time after Apollon.

(pic from United Breast Cancer Foundation)

 

A few notes from the last two weeks, and some thoughts on nutrition

HELL WEEK #1

I was a bit worried about being able to complete Hell Week. Not only because the workout regime look HORRIFIC, but because I was travelling again and wasn’t sure where I’d be able to exercise. Turns out, apart from the first day, when I needed a pull-up bar, the whole weekend was sans-equipment, so I was able to do everything from the comfort of my hotel room. Only thing was that I didn’t have a mat, so came very close to carpet burn.

So here goes…

DAY 1: HADES and 2x PERSEPHONE

Hades was pretty tough. I hadn’t worked out for a few days, and the burpees nearly killed me. I did slightly duck out of the pull-ups as I didn’t have access to a bar, so I did pull-downs on the machine in the hotel gym. Still, was pretty tough. I also did the running on the spot rather than over a distance. But this workout still wiped me out and I had another one to do that day.

Although when I came to do Persephone towards the end of the day I was more than ready for more. Lunges are pretty straightforward, but then with more bloody burpees and straight leg levers (which are surprisingly difficult), this was pretty difficult. Also I had to do the whole thing twice.

My progress photo after this was very encouraging, albeit it was under generous hotel bathroom lighting. But I can definitely see my body changing now, and it feels great.

DAY 2: PROMETHEUS & HERMES

Really enjoyed Day 2. I was well up for it and smashed two PBs. Felt amazing afterwards.

DAY 3: THANATOS & 3xATHENA

Day 3 on the other hand was a bit of a killer. Got through it though if only to be able to say I’d completed a hell week, and to see what next week had in store. Also, did quite a good time on Thanatos and then realised I was basically doing squats rather than stand-ups as I hadn’t watched the video. So I’m going to remove the star from that one (I’ve got it again next week so will give it a proper go).

3xAthena – wow. That was hard. 225 of each exercise was a killer. Especially the burpees. I am finding myself getting quicker at everything though and that it’s easier to do each exercise properly.

And that was it. Not as taxing as I had feared. And the endorphin rush yesterday was huge.

Next week there’s a day where I’ve got to do 100 pull-ups. There’s no way on god’s earth I can do that.

Also, the warm-ups and stretching have changed to Warm Up Pro and Stretching Pro. Oooooh, exciting!

Oh, and finally, my diet has been shite this week. Not much alcohol (dry January has really had an affect on my overall drinking), but rubbish food as I’ve been away from home. Need to get back on that next week.

HELL WEEK #1

Week 2: Day 4

Had to really gear up for this one. I’d been working the day before in São Paulo and went out for a late meal (spaghetti bolognaise and a couple of glasses of red wine), so wasn’t feeling massively up for it when I woke up about 7.30am. And it’s Sunday.

But I headed down to the hotel’s weird empty gym, which mercifully has great air con (it’s 30° outside) and buckled down.

Today was 4/5 Prometheus, and while it was hard, it wasn’t quite as hard as I thought it would be.

The climbers I actually quite enjoy and can usually do them really quickly. 

The knee push-ups are quite easy too, especially after doing the normal ones.

The crunches were hard but not too hard.

It was actually the HH squats that hurt (after doing them last week, my muscles were still sore), and the jumping jacks gave me a bit of a headache, but perhaps that was the red wine).

I was dead pleased I completed it, and before breakfast. I think I need to watch the impulse to stop towards the end, out of laziness rather than exhaustion. It’s tempting to stop because, well, I’ve basically done it so what difference will ten more jumping jacks make?

So that’s week 2 finished.

I can already see a slight improvement in my abs and arms and chest. And my legs feel really strong. 

I definitely need to improve my diet. It seems that 70% of success on Freeletics is about nutrition, and at the moment I’m drinking too much alcohol. I’m noticing the desire to eat less shit food/sugar. But then again, I’m on holiday and it’s Christmas next week, so maybe I should cut myself some slack…

In January I’m going to start a clean diet, based on recipes I’ve pinned on Pinterest. I’m not going to buy the nutrition guide because from what I’ve seen of it, the recipes are a bit depressing, and I really like cooking so I’m going to do my own low-carb, high-protein diet. And crucially, I’m going to do Dry January. But I’m not going to tell anyone, I’m just going to do it. Otherwise I’m bound to fail…

Next Week

I’m leaving São Paulo and heading to Rio tomorrow. Staying in an AirBnB, so no hotel gym. Not quite sure where I’m going to be able to workout, as Coach has scheduled both Ares and Hades which require 40m run space (or 2x 20m) and a pull-up bar. 

I’ve been told to be careful where I go in Rio, so need to ideally find a basketball court or similar near Santa Theresa, or a gym. 

OR… I postpone week three and do some of the other workouts that don’t need that equipment and which I can do in my room.

Guess I’ll see what happens when I get there…

Until then. Ciao!

Week 2: Day 4

Week 2: Day 3

Met up with a friend of a friend in Sao Paulo today and she whisked us round the old  city in two hours. Consequently I my feet hurt, I was hot and sweaty and very tired but the time we got back to the hotel. After lying face down on the bed for about an hour, dozing, I went downstairs to the deserted gym (does no one in this hotel exercise?) and did my second 1/4 Venus of the week.

Beat my personal best by about 1 minute (RESULT), and even properly managed the push-up and sit-up technique.

Have to say, that even though I’m a cyclist and have pretty strong legs, the squats are really making my thigh muscles hurt. So after the second round of squats this week, I’m expecting to be aching tomorrow.

I’m REALLY NOT looking forward to the final workout this week. 4/5 Prometheus Endurance. It looks horrible. And if doing 1/4 Venus makes me hot and sweaty, Prometheus is really going to get my glowing.

Week 2: Day 3

Week 2: Day 2

After really pushing myself on Week 2: Day 1’s workout, and then doing a gym session the day after, I had a couple of days off. 

On the second day off my abs really hurt. Like, dead painful. And it took a while for that to stop.

I also had to get on a plane to Brazil (from the UK), and ended up drinking quite a lot of the free wine and eating all the food, so this morning, after receiving a 7am wake up call I hadn’t requested, I headed to the hotel gym in São Paulo (thankfully air conditioned) and did Day 2’s work out.

I was alone, so was able to not feel self conscious about my huffing and puffing. And could also do it in front of a mirror so I could check my technique.

Today was:

Week 2: Day 2: 1/4 Venus

50 push-ups

20 sit-ups

50 squats

Push ups were hell. I have quite skinny arms so have always struggled with them. But I did it!

After doing 150 of the fuckers on Saturday, 20 sit-ups was a breeze, and I also found the squats fairly straight forward.

It’s the same again tomorrow, and then there’s a horror show coming for the final day of this week…

I’m already noticing a difference in my body shape. However subtle. And I also feel more energised and don’t want to eat and drink as much crap as I used to.

Cutting down on the booze is hard though, and I know that’s where the belly comes from…

Week 2: Day 2