6th Week Day 2

I think I need one day break.
Only two Max workouts and 3 quick workouts from Mike Chang channels and I don't have enough power to do something more.



31.07   Max Burpees     300s/70
            Max Sit-ups       300s/145
            +
            200 Rep Abs Challenge Workout
            Advance Abs Toner Workout
            Summer Slim Abs

6th Week Day 1 Cardio & Strength - VENUS

Today I started my first day from Cardio & Strength Program of Freeletics Workout (without break from Hell Week)

And it was looking like this:

Aaaaaaa!
Kur..., ja pierdole....
Aaaaaaa!

Heh, I was never swearing so much during exercise.
I was never screaming so much during exercise :-D

I started with Venus - goddes of Love - but I didn't feel love doing this workout ;-)
4 set with 50 push-ups in each one? First round was quick and easy, socond was slow but from third round  I took break after every 7-8 pushups.
My arm muscles were burning and after 1 hour I still feel them.
Jackknights and squats in this workout seemed like break or relax time ;-)

30.07   Venus     18:15min

Hell Week Freeletics - SUMMARY & PHOTO

Hell Week had exhausted my whole organism - my body and my mind.
But on the other hand, It gave me nice boost of motivation and power - almost every day I beat my records; I achieved PB in Aphrodite, in Dione, Metis and Max's :-)
From these results I see how much my endurance and condition has raised.
Last day of the Hell Week was the most difficult one, especially at such temperature - Dione and then Metis; but Max Squats went great.

Now I should take one or two or three days break, but ... fuck it :D
Tomorrow I will begin my 6th Week with Freeletics and 1th Week with S&C Program

Below are my two photos:
First picture was taken two days before I started FL
Second one was taken during this evening.

There are some visible changes for better.
My girlfriend says that she sees a lot of positive changes; I hope she doesn't lie ;-)
The biggest change, however, is that I feel in my body!


22.07   Dione              29:50min
23.07   Metis              5:10min
            Max Squats    300s/185
            Max Sit-ups    300/148
            Max Push-up  100s/43
            Max Burpees 300s/64
24.07   Zeus                25:20min
25.07   Aphrodite        18:50min
26.07   Dione              26:20min
27.07   Aphrodite       19:29min
29.07   Dione              26:15min
            Metis              6:38min
            Max Squat     300s/232!

5th Week Day 6 Freeletics

Today I woke up very early, because I had planned a trip with my dad to Karpacz for mountain hiking.
I did Aphrodite a little bit worse then 2 days ago, but still below 20min.


After breakfast we went by car to Karpacz. From there we went on foot to Czech shelter Jelonek, from there to mountain pass between Polish and Czech border called Okraj and then back to Karpacz.
7 hours walking with only 30min break when temperature was about 26-31 C degree. Half of the way we walked in the sun.
I had a one year break from mountain and I can tell you...
 that Freeletics workouts are working - I feel  no muscle pain, no tiredness, no rapid heartbeat  - I'm in so great condition; few times even I run up the hill and run down back to my dad, just for fun :-D

But I'm afraid that after todays few hours walking in the mountains tomorrow my knees might be very hurting.... It depends on how I'll be fill after wake up, maybe I'll need to do one day break from workouts.. we will see;-)

27.07   Aphrodite    19:29min

5th Week Day 5

After waking up my first thought was "I need one day break".
But not during Hell Week!
Every day of this week I'm much more exhausted, but I don't give up!
Every next day I'm giving my best.
And every day I see an improvement:-)))
Dione went very well - 3min faster then before :]
But after finishing it I was lying on the floor without movement for about 5minuts


26.07   DIONE      26:20min
            +
            3sets
            100 Flutter Kicks
             50 Cross Flutter Kicks
             25 Leg Lifts

5th Week Day 4 Freeletics - Aphrodite!!!

Last night I went to bed with this thought:
I need to fucked...
                 fucked Aphrodite!
When I woke up I was thinking the same - I known that today I need to beat myself.
I'm sure Artur had the same
After we met in park there was only quick talking during scretching and we started workout.
First round went very fast
During second I had to take a 5-6 seconds after first 10 squats.
Third was much slower.
I saw that my friend is much faster in burpees (about 3 per round) and in squats but I'm much faster in sit ups.
While I was working I reapeted to myself:

"Do not care about pain! 

Do not care that you cant breathing! 

Go on!"

In forth round I increased me efforts; I  caught up with Artur.
Last round I had to do with my eyes closed because of sweat dripping from my head :D
I finished it and fell on the ground.
Artur too - we finished exactly at the same time!
And I looked at stopwatch...
18:50
Yeeeeeeaaaah!
It's much more then I expected!
4 min better then last time.
Workout with somebody give you so much more power and motivation.
Oh god, I was so exhausted and whole sweaty that I didnt want to do anything else today;)

25.07  Aphrodite    18:50 min


And what was Your Time in Aphrodite?!

5th Week Day 3 Freeletics

Today I had to catch up on Zeus.
Fortunately, it was a little cooler in the park than before yesterday.
Before workout quick motivation by music:
BURNS - Lies (Otto Knows Remix)
MACKLEMORE X RYAN LEWIS - And We Dance
and go!
First round was very quick, but from the second one I had to do breaks between pullup and pushups; and I'm still doing handstand push-up like lame cripple ;/ Last round was really slow, I had to take few breaks. 1:30min faster then last time, still great, but I was hoping that today I'll fit within 24min

But, that wasn't the end of fun for today:-)

I came up with my own set of few exercise from Calisthenics/CrossFit
I didn't do all the rounds of first workout and cut one round from other because they were too exhausting after Zeus ;)

24.07   Zeus     25:20min
            +
             1x     10 Burpee Pullup
             5x     10 Leg Levers 20 Mountain Climbers
             5x     10 Dips 20 Reverse Dips
             4x     10 Chinups 20 Jumpin Jacks
             4x     10 Jumps On 20 Pushups
             4x     10 Jumping Squats 20 Jumping Lunges

5th Week Day 2 Freeletics

I don't know why are my legs hurts so much during Burpees.
Climbers make me sweat and High Jumps, yes, I can't catch my breath while doing them.
Metis -so short, but it doesn't mean this workout is easy;)

Today i saw a progress in everything - Maxs and Metis :-)
After doing this I felt really exhausted, but...

-No Pain No Gain-

so I do two more quick workouts from YTube :]


23.07   Metis                  5:10min
            Max Squats        300s/185
            Max Sit-ups        300s/148
            Max Push-up      100s/43
            Max Burpees     300s/64
            +
            Top 3 Summer Body Exercises
            Muscle Beach M100 Workout

5th Week Day 1 Freeletics

Beginning of the Hell Week wasn't very effective.
After waking up I was in this mood "I don't want to" and also I felt dehydrated.
Today I had to choose either Dione or Zeus. I took Dione


22.07   Dione   29:50min
            +
             2x 6min  Crazy Cut Lower Abs Workout

4th Week Freeletics SUMMARY

Today I just put a summary of the 4th week.

15.07   Zeus                  26:51min
16.07   Metis                 7:01min
18.07   Aphrodite         22:50min

19.07   Metis                 5:40min

            Max Push-ups  100s/39

            Max Sits-up       300s/136

            Max Squats       300s/169

            Max Pull-ups     100s/19

            Max Burpees     300s/60

20.07   Dione                 29:40min
            Max Pushups    100s/41

            Aphrodite          22:50min

Tomorrow I'm starting the Hell Week - niiice :]

4th Week Day 6 part 2 BURPEES!!!

Burpees - I love them and... I hate them :D
They're tough, they're best cardio exercise, you're sweating a lot doing them... but they give me so match fun:-)

I've just watched this extreme movie

1000 Burpees na czas:

Somebody accept the challange?
Really, I'm still so lame... :D
After seeing this I had to do Aphrodite - again 22:50min

4th Week Day 6 Freeletics

I need to change the place where I'm working out, because there are too many mosquitos - today 18 new bites only on hands;)
Today Dione went almost 4min better then week ago, but I'm sure that I can do it even faster. I just had to take only short breaks during burpees in second and third series, but still I was doing them too slow.
Artur did Aphrodite today in 21min and I saw how fast he was doing burpees. By doing it he gave me another challenge!
Next time I need to be more focus on my whole body while doing burpees.


Data     Zestaw          Czas
20.07   Dione               29:40min
            Max Pushups  100s/41

4th Week Day 5 Freeletics

God damn, fuckin mosquitos. As same as yesterday while I was working out in Grabiszyński Park they attacked me whole swarm. Result of two days: 19 bites on my back, 7 bites on hands and 4 on legs :D

Today was Metis and MAXs day. I had to do two Max, but

Go Hard Or Go Home

so I did 5 Max ;)

I'm again better in cardio workouts - that's gooood!

But I'm still weak in strenght workout - and that's really bad:/

I was hoping that pushups and pullups will be much better.

Next week is a Heel Week so I need to be strong.

Data   Ćwiczenie     Czas/Ilość

19.07   Metis                 5:40min

            Max Push-ups   100s/39

            Max Sits-up       300s/136

            Max Squats        300s/169

            Max Pull-ups      100s/19

            Max Burpees     300s/60

            

4th Week Day 4 Freeletics

Yesterday I took a break, because of pain in my upper back.
Today I went to Grabiszyński Park with Artur. I should do Dione workout, but instead of  it I took the opportunity to do Aphrodite workout with Artur (2 weeks ago I persuaded him to try Freeletics and he liked it).
To this day I was doing Aphrodite in my apartment only wearing my boxer shorts - with shirt and long sweatpants it was a little bit harder, but... it went very well - I beat my new record! :-)
I think this little competition with Artur give me more motivation and power;)
Artur did it 20seconds longer then me, but he was after few days of  intestinal flu.
Later I do only few Dips workouts.
I'll do Dione after tomorrow.

18.07 Aphrodite  22:50min
          +
           3x 10 Dips
           3x 20 Reverse Dips

4th Week Day 2 Freeletics

Wczorajszy Zeus daje się we znaki - obudziłem się ze strasznymi zakwasami, pierwszy raz od kiedy robię Freeletics:D Myślę, że również 10 dniowa przerwa od ćwiczeń na drążku miała tutaj swój wkład na mój dzisiejszy stan.
Miało być łatwo, bo to tylko krótkie ćwiczenie, ale nie było. Zacząłem z ogromnym bólem górnej części pleców, a w trakcie ćwiczeń jeszcze nogi trochę dawały mi się we znaki.
Mam mały problem z Climbersami - bardzo ciężko jest mi płynnym ruchem stawiać stopy za dłońmi, zwykle to palcami stóp sięgam dłoni.
Ze względu na plecy nie robiłem dziś nic więcej

16.07 Metis   7:01min

4th Week Day 1

Pogoda w miarę dopisała i wybrałem się do parku grabiszyńskiego, gdzie w końcu udało mi się zrobić zaległego Zeusa; zaklasyfikuję go już do czwartego tygodnia.
HS Push-ups jednak nie są takie łatwe, zwłaszcza że nie potrafiłem się ustawić plecami do oparcia tylko brzuchem; jeszcze gorsze że za oparcie robiło mi drzewo i za każdym razem jak robiłem pompkę i chciałem się z niej podnieść to buty zahaczały mi o korę drzewa. Będę musiał się nauczyć stawać na rękach plecami do oparcia, no i przydało by się znaleźć jakąś ścianę zamiast drzewa, ale nie wiem gdzie szukać takiego miejsca (siłownia odpada)
Same pull-ups od drugiej serii zaczęły się robić dość trudne - 2-tygodniowa przerwa od ćwiczeń w parku zrobiła swoje.
Pomyśleć, że za kilka tygodni jest w planie Kronos, gdzie z 900 powtórzeń ostatnie 100 to właśnie pull-ups to masakra! :D
Zostałem jeszcze 30min w parku na kilka ćwiczeń, a po powrocie 6min cardio z Youtube

15.07  Zeus      26:51min
            +
            3x 8   Pull-ups
            3x 10 Chin-ups
            3x 15 Dips
            3x 20 Leg Rises
          
           + 6min Crazy Lean Fat Loss Workout

3rd Week Freeletics - SUMMARY

W trzecim tygodniu przyszła kolej na kolejny rewelacyjny, dość intensywny zestaw cardio - Dione, po zrobieniu którego mam ochotę wypluć płuca:-)
W 3 tygodniu pojawia się również zestaw siłowy Zeus, którego niestety nie udało mi się zrobić, ponieważ nie mam w mieszkaniu drążka (nie mam też możliwości jego zamontowania). Zamiast 1x Zeus zrobiłem 2x Dione.
Opis obu zestawów można znaleźć w liście mailingowej Freeletics
W nadchodzącym tygodniu obiecuję, że kiedy tylko pogoda dopisze wybieram się do Parku Grabiszyńskiego i robię Zeusa; oprócz tego zrobię wszystkie zaplanowane zestawy na 4ty tydzień!

Pierwsze podejście do Diony robiłem na nagrzanym przez cały dzień poddaszu u Natalii w mieszkaniu w Świnoujściu, być może stąd znacznie gorszy wynik od pozostałych; potem już poszło lepiej.
Co najważniejsze - po raz kolejny pobiłem swój rekord Afrodyty - 25:10min !!! :-)
Ogromnie mnie to ucieszyło, bo pod sam koniec myślałem, że nie dam rady i zwymiotuję z wycieńczenia (w trakcie ćwiczeń nie patrzę na stoper)

Oto jak wyglądał mój 3ci tydzień Freeletics:

Data:  Zestaw:     Czas:
08.07   Dione          41:50min
09.07   Dione          36:30min
11.07   Dione          33:30min
12.07   Dione          35:45min
14.07   Aphrodite    25:10min!

2nd Week Cardio & Strength - SUMMARY

Tydzień się trooochę wydłużył, ale znowu dodałem więcej treningów;-)
No i powoli przyspieszam z Afrodytą:-))

This week was a little bit looonger, but again I add more workouts ;-)
And slowly I speed up with Aphrodite:-)))

Data:    Zestaw:             Czas:
27.06   Aphrodite              33:40min
29.06   Max Push-ups         100s/40
            Max Squats             300s/130
             +
            300 Spartan Workout  30min

01.07   Aphrodite                 29:50min
03.07   Max Push-up            100s/39
            Max Squat                300s/139
04.07   Aphrodite                  29:20min

05.07   Max Push-up            100s/39
            Max Squat                300s/139
            Max Sit-up               300s/102
            Metis                        7:42min
06.07   Spartacus 2.0            45min

1th Week Cardio & Strength - SUMMARY

Początki były ciężkie;)
Ostatni dzień Afrodyta poszła mi tragicznie, więc dodałem też Maxy i Metisa.
Oprócz tego z ciekawości zrobiłem Venus (ten zestaw nie występuje w okresie próbnych 5 tygodni)

The beginning was a tough work;)
On the last day Aphrodite went terribly, so I added two Max's and Metis.
Besides that I was burning with curiosity about Venus, so I did it (this workout dosn't exist in first free 5 weeks) 

 Data   Zestaw            Czas
19.06  Aphrodite             38min
20.06   Aphrodite             37:40min
22.06   Aphrodite             39min

24.06   Venus                   36min

25.06   Aphrodite              41:50min
             MAX Push-ups    100s/30
             MAX Squats        300s/110
             Metis                    9:40min

Freeletics - The Beginning / Początek (EN/PL)

Witam :-)
Nazywam się Michał.
Na tym blogu będę zamieszczał informacje o moich postępach w realizacji planu treningowego Freeletics,
ale będą tutaj również zamieszczone wpisy jakie inne ćwiczenia z dziedziny Calisthenics wykonywałem i wszystko co z tym związane.
Będę zamieszczał przede wszystkim jakie zestawy wykonywałem w danym tygodniu, jaki czas osiągnąłem lub ile powtórzeń zrobiłem.

Hi :-)
My name is Michał.
On this blog I'm going to put info about my progress in realization Freeletics training plan, but there will be posted here entries what other exercise from Calisthenics I have done everything releated with it.
Especially I will publish what workouts I have done in every week, achived time or how many reps accomplished.

Zestawy ćwiczeń zmieniają się co tydzień, z każdym tygodniem rośnie też ich intensywność.
Celem Freeletics jest zbudowanie zdrowej, atletycznej sylwetki (a przy okazji poprawia kondycję, trenuje mięśnie każdej partii ciała, spala tłuszcz itp)
W praktyce jest to plan obejmujący różne zestawy ćwiczeń z kalisteniki (m.in. pompki, przysiady, burpee itp). Każdy zestaw ma nazwę pochodzącą od imienia któregoś z greckich bogów.

Workouts are changing every week, every next week increase their intensity.
Purpose of Freeletics is to build healthy, athletic figure (and by the way to improve condition, to train muscles every part of body, burn fat etc).
In the field this is a plan that include differrent sets of calisthenic exercises (like push-up, squats, burpees etc).
Every workout has aname that comes from the name of greek gods.

Film na YT, z którego dowiedziałem się o Freeletics:
YT Clip, whereof I find out about Freeletics:

Podam przykład najpopularniejszego ćwiczenia w całym programie - Aphrodite :-)

Na stronie internetowej można się zapisać na bezpłatny biuletyn zawierający ćwiczenia z pierwszych 5 tygodni planu.

Moje dane w momencie rozpoczęcia ćwiczeń:
Wiek: 29lat
Waga: 73,5kg
Wzrost: 182,5cm
Tk. tłuszczowa: 14,4%
Tk. mięśniowa: 44,8%

Jeżeli chodzi o plan treningowy Freeletics to podchodzę do niego trochę elastycznie - wykonuję wszystkie ćwiczenia  zaplanowane w danym tygodniu, ale nie zawsze wykonuję je w tej samej kolejności , a najczęściej oprócz ćwiczeń w planie dodaję dodatkowe ćwiczenia (np MAXy) lub dodatkowy dzień ćwiczeń w tygodniu (zamiast 4-ech dni treningowych robię 5 lub 6).

Gorąco zachęcam wszystkich  do spróbowania swoich sił z Freeletics!
I encourage all of You to try your hand with Freeletics!