17th Week My Freeletics Plan

This week I'm back in the game :)
Last week was short so this week I did a lot of double and triple workouts :-))


Day 1
2x Krios                             16:08min PB
2x Metis Endurance              8:12min
3x Morpheus                     16:16min PB
Triton                                23:02min PB (w/o*)
2x Athena Endurance           10:23min PB

16th Week My Freeletics Plan

First time I did Hera Strength, what means 200 high jumps. Last time I did high jumps was about 6 months ago, because usually after them I have seriously lower back problems. And after these 200 reps next day I woke up with huge pain in my lower that last another 3 days. I have to use analgesic ointment almost 10 times a days to relieve the pain.
I don't know what I do wrong, that every time after high jumps I have these problems :/ I always warm-up and stretch before working out and stretch after finishing them... maybe I'm doing it to quick.

Day 1
2x Kentauros         54:58min
Nemesis                   6:04min PB!

15th Week My Freeletics Plan

This week was short because trip to visit my family and friends. I spent 2 day driving a car and was tired a lot after spending few days treveling from one point to another so  I have time only for few workouts.
After end of the week I decided to do some double workouts and I loved it so much that I'll definitely do them more often!!

Day 1
3x Ares            27:49min PB

Day 2
Prometheus    13:12min PB

Day 3
2x Apollon      54:42min PB

Day 4
2x Thanatos    40:26min PB
2x Hermes      24:18min PB

14th Week My Freeletics Plan

This was rainy and foggy week. 

I found new training spot close to gymnasium.

Day 1
Apollon                        27:14min Pb
Hera Endurance         20:24min Pb
Nyx                              7:00min

Day 2
2x Hermes                  24:29min Pb
Thanatos                    18:33min Pb
Krios                           6:29min Pb

Day 3
2x Prometheus           27:01min
Hyperion Endurance  8:34min

Day 4
2x Atlas Endurance    43:57min
3x Hermes                  37:55min
Athena                        4:54min

Day 5
Zeus                            30:52min (w/o*)

13th Week My Freeletics Plan

I finished my october challange with Nemesis -> every day with Nemesis.
Finally it turned out that during this challange I did:

4500 Situps & Climbers (30x Nemesis Standard)
1200 Crunches & Mountain Climbers (8x Nemesis Endurance)
300 Jackknives & Froggers (2x Nemesis Strenght)

In Nemesis Standard I beat my time for 33% from first time with this workout (9:12min -> 6:08min) 

This month there was almost only Nemesis so next month I want to catch up with other workouts:-)

Day 1
3x Nemesis                   24:30min Pb
2x Nemesis                  15:30min Pb         

12th Week My Freeletics Plan

This week was full of Nemesis workout (duo to my Nemesis Challange)
And I start to enjoy Persephone ;)

Day 1
2x Poseidon                 17:08min Pb
2x Persephone             19:28min Pb
3x Nemesis                  25:31min Pb

Day 2 
3x Nemesis                  25:01min Pb
2x Nemesis                  15:51min Pb
3x Nemesis Endurance    16:15min Pb

11th Week My Freeletics Plan

This week was short - only 4 days of workouts. That's because Nemesis workout - my upper leg are harting me so much after doing Nemesis almost every day, that I had to do some rest days to gain power.

But Every workout with Personal Best :]]

Day 1
3x Nemesis Endurance  16:24min Pb
Venus                         18:57min Pb
Nemesis                      7:10min Pb

10th Week My Freeletics Plan

10th week was pretty intense:]
And every day with my Nemesis Challenge:D And every time with Pb :))

I tried to workout 7 days per week (even one quick workout) but for my body it's too much. I need at least 1-2 days rest per week because I feel too tired and a little bit battered.


Day 1
2x Krios                      16:15min
2x Hermes                  24:46min

9th Week My Freeletics Plan & Challenge of the Month

From 1th October I decided to set some challenge to boost my Freeletics Plan. I choose Nemesis as my challenge.
If it's the best abs workout :-) especially in Strength version

Rules are simple:

7th & 8th Week My Freeletics Plan

Due to my move out to another city, almost 600km away from Wrocław, last two week I havn't done as much workouts as I wanted.

But on other side it was really enthusiastic weeks :)

First time I did Kentauros in strength version - great one. My plan is to do as much strength version of workouts as I can to the end of the year.
First time I tried Triton (but without *) and 3 x Morpheus ;-)

I'm really confused by Thanatos workout - most of the people I know with my level did it in about 15-17 min and I still hanging around 19min...
But I found another fav workout -> Hermes in 2x2 version. Normal ver is boring but 2x2 with burpees, climbers and jumps yeeahh, give me real muscles soreness :-)


Week 7:

Week 6 My Freeletics Plan

Last week was 4-days training plan.
I have a lot of Pb, but next week I need to do more "classic" workouts.
Nemesis - I love it. I think from now on it'll become my every-week workout :-)

Day 1
Krios                            6:31  Pb
Hera                            21:35 Pb

Day 2
Metis Strength            10:26
Prometheus                 14:02 Pb

Day 3
Thanatos                    19:08 Pb
Nemesis Endurance   4:55   Pb
2x Athena                   12:41 Pb
Hyperion Endurance  7:43

Day 4
Nemesis Strength       14:35 Pb
Nyx Endurance           5:35   Pb

5th Week My Freeletics Plan

Last week was only 3 days plan, more cardio.
Every workout with Pb! :]
At least I know I'm moving forward.

And I discovered Nemesis Strength - it's the best "devil" abs workout! Love it :-)

Freeletics Plan - My 4 Weeks in August

This is how looks like my individual Freeletics Plan in August


1. Week

Day 1
"Killer" E. Chodakowska from YTube  40:06
Metis Strength                                      10:09
250 Jumping Jacks                                 2:58 (PB)

Day 2
Artemis                    34:40
Metis                        4:28 (PB)
100 Situps                2:39 (PB)
100 HH Leg Lever   2:26
100 High Knees       0:34
50 Jumping Jacks     0:29 (PB)

Day 3
Free Run                 4,83Km/31:28
500 Jumping Jacks  7:37 (PB)

Day 4
2x Ares            18:53 (PB)
1/3 Hades        7:53
50 Jackknives  1:44
10 Pullups        0:16
10 Pushups      0:13

Level 52 and 200 000 points in Freeletics

Long time no see...

I havn't been here for almost year and half but it doesnt mean that i definitly quit Freeletics.
Yes, for more then year i do almost only Exercises, rarely some Workouts but at the beginning of this spring I slowly become back to the game.
2  months ago I decided that I'll be working out 4 days a week but without any coach. I'm creating my own Plan by myself based on my needs and goals.

10 new workouts released last week give me new power and inspiration to exercise!

Freeletics Diet - Fruit's Supper (EN)

Due to higher temperature I was looking for something light and healthy for evening meal. It should be full of nutrition because nowadays I'm usually working out in the evening and I'm hungry when I finish to exercise.
My girlfriend has invented to mix fruits with natural yogurt.

Ideal for summer :)

I decided to add a little bit of  grated dark chocolate bar ;-)

Ingredients (for 2 persons):

1 banana

1 apple

10-12 strawberrys

2 kiwi

1 orange

400g of natural yogurt

15g of dark chocolate

 

Nutritrional properties per person:

Kentauros

Yesterday for the first time I did Kentauros workout.
I was thinking that it will be smooth and easy workout, but it was big challenge for me :)

Kentauros:
6 sets
2x20m Lunge Walk
10 High Jumps
2x20m Burpee Frogs
10 High Jumps

It was 32 C degree outside and in my apartment at 6 pm it was even hotter but I decided that I will try it

My sweat was everywhere :D
I was soo slicked with sweat that sometimes while performing burpee frog I felt down on the floor;)
Now I know what are high jumps - you need to make contact with your knees to your shoulders :D

It's really good workout for legs muscles, but mostly for me it was cardio workout!
I had to take rest not only after every set, but in the middle of set too.

My time result wasn't special - 39:43min.
But I quite like this workout so I'll try to beat this result

Month with Max workouts (PL/EN)

Przez 2 miesiące nie pisałem niczego na blogu. Było to spowodowane tym, że w kwietniu przechodziłem okres braku motywacji nie tylko do ćwiczeń, ale przede wszystkim do życia...

Żeby się na nowo zebrać w sobie zacząłem od robienia zestawów Max i tak się w nie wkręciłem, że przez ostatnie 1,5 miesiąca robiłem już tylko te zestawy:)
Stawiałem głównie na brzuch, zestawy siłowe strasznie słabo mi ostatnio wychodzą.

Udało mi się zrobić kilka nowych PB:
LegLever Max -    184
Jackknife Max -     56
Situp Max       -     206

Pod koniec maja przebywałem we Włoszek i przez tydzień czasu miałem tyle zajęć, że nie ćwiczyłem, więc po powrocie postanowiłem dać sobie wycisk i zrobiłem 259 burpee. Podzieliłem to na 5 zestawach 70-55-45-50-39, robiąc po 2 minuty przerwy między każdym.
Satysfakcja - ogromna!!! 
Będę chciał powtórzyć wyzwanie Mateusz Śliwy i zrobić 500 powtórzeń :)
Mam również w planach częściej wykonywać konkretny zestaw Max kilka razy pod rząd:]


For about 2 months I haven't written anything on the blog. This was due to the fact that in April I have a period of big lack of motivation not only for exercise, but mostly for life ...

To gather anew in itself I started doing sets of Max workouts and for last1,5 month I have been doing only these workouts.
Mainly I did abs workouts, recently the strength workouts came up really terribly form me.

I managed to do some new PB's:
LegLever Max - 184
Jackknife Max - 56
Situp Max -        206

In late May I go out to Italy and I have so many fun there that havn't got time for exercise, so after returning back home I decided to give myself a good kick and did 259 Burpee. I splited this on 5 workout 70-55-45-50-39, taking 2 minutes of rest between each.
Satisfaction - huge!
I wanted to repeat the challenge of Mateusz Sliwa and do 500 reps :)
I also have plans to frequently perform a specific set of Max several times in a row:]

33th + 34th week - Summary (PL)

Przez te dwa tygodnie wszystkie ćwiczenia wykonywałem w domu w późnych godzinach wieczornych - ok 22 - 23, zazwyczaj chwilę po kolacji. Niestety wcześniej nie byłem w stanie sobie na to pozwolić - wracałem z pracy ok 18, gdzie najpierw musiałem zjeść obiad, a potem chwilę się zrelaksować, zając swoimi sprawami itp ;-)
Tylko dzisiaj, w ciepły i słoneczny dzień wykonałem w południe 3 szybkie zestawy w parku:)

Większość wyników bardzo słabo, ale tam mam zawsze jak odpuszczam FL na kilka dni - organizm dość szybko się osłabia.
Pociesza mnie, że przez te dwa tygodnie wskoczyły mi 4 nowe Personal Bests;P


Max Burpee     300s/69
Max Squat        300s/196

Max Pullup       100s/29
Max LegLever 300s/145

Metis                 4:56min

Aphrodite           23:30min     

Max Jackknife 100s/50
Max Splitlinge  300s/148
Max Pushup      100s/49

Metis                 4:44min

Aphrodite          22:51min

Swimming          45min
Venus                22:39min

Poseidon           4:40min
Ares                  5:58min
Max Pullup       100s/29

Freeletics - speed vs correct execution of exercises (EN/PL)

Anyone who is doing Freeletics training plan each time trying  to perform workout faster and faster, in order to catch up with friends or the results of people from various blogs dedicated to FL or just to beat these records :-)
However, over time we start to do it at the expense of the proper execution of the exercise. The worst are those who don't have access to the Freeletics app, where there are clips which show how to perform an exercise session in the correct version and modified. Such persons are inspired by clips from YTube, where unfortunately there are plenty of videos showing incorrect performance of exercises.
But I found two clips by Christian Wenzel showing the difference between the proper execution of exercise and speed exercise. Both clips are in German, but you don't need to know the language to understand what's going on - all discussed exercise are shown.

Każdy kto realizuje plan treningowy Freeletics stara się za każdym razem wykonać dany zestaw szybciej i szybciej, po to aby dogonić wyniki znajomych czy osób z blogów poświęconych FL albo też aby pobić te wyniki :-)
Jednak z czasem zaczynamy robić to kosztem prawidłowego wykonania danego ćwiczenia. Najgorzej mają osoby, które nie mają dostępu do aplikacji Freeletics, gdzie dostępne są klipy jak wykonać dane ćwiczenie w wersji prawidłowej jak i modyfikowanej. Takie osoby te wzorują się na klipach z YTube, gdzie niestety sporo jest filmów pokazujących nieprawidłowe wykonanie danych ćwiczeń.
Znalazłem jednak dwa klipy autorstwa Christiana Wenzela pokazujące różnice pomiędzy prawidłowym wykonywaniem ćwiczenia a jego wykonaniem na szybko. Oba klipy są po niemiecku, jednak nie ma potrzeby aby znać ten język, aby zrozumieć o co chodzi - wszystkie omawiane ćwiczenia są pokazane.

32th Week with Freeletics (EN/PL)

Letting go of Freeletics quite a negative impact on the condition and fitness silhouette.
This week again I take up the Freeletics workouts . Mostly these are Max's workouts and results of time records fairly average. In the near future I'll take up sharply for cardio warkouts, because I noticed that my belly is slightly bigger:D

I tried two times Aphrodite - both were a disaster.
But achived another one PB -> in Splitlunge and Jump Max:)

Odpuszczenie z Freeletics dość negatywnie przekłada się na kondycję i sylwetkę.
W tym tygodniu znowu biorę się za zestawy. Są to jednak przede wszystkim Maxy, a i same wyniki dość przeciętnie. W najbliższym czasie ostro biorę się za zestawy cardio, bo zauważyłem że brzuch mi się delikatnie powiększył :D


Sunday:
Dione              28:12min
Pullup Max     100s/28
Pullup Max     100s/25

Monday:
Squat Max       300s/212
Pushup Max    100s48
Jackknife Max 100s/43

Wednesday
Splitlunge Max  300s/143
Pushup Max       100s/48

Thursday:
Aphrodite           24:09min
Leglever Max    300s/143

Friday:
Pushup Max       100s/48
Jump Max          300s/165

Saturday:
Metis                   4:47min
Swimming            45min

Sunday:
Aphrodite            22:42min