Pre-Program Week 3 Workout

Pre Workout Week Notes--- Looking forward to getting away from Aphrodite for a bit. Not that I don't like the workout but I am eager to try out some new workouts.  This week will introduce Dione which is pretty much an all cardio workout.  I have noticed over the past two weeks that my aerobic capacity has increased somewhat and this is the reason I added the 2 mile runs to my workout routine.  Since the run is a constant distance, the time it takes to complete it should indicate whether my aerobic conditioning is improving or not.   As far as diet is concerned, I dipped down to 194 lbs for a day but I am not going to record that weight because it was not on my benchmark day.  I am disappointed with my eating over the weekend.  I allowed myself to snack the past two nights and fear that this will have pushed my weight up a bit.  With this week already consisting of mostly cardio, I am going to have to watch my diet much more closely.  

Monday

49:49 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wow, don't let the looks of this workout fool you.  It appeared easier on paper and was certainly challenging to say the least.  Knocked out the first round fairly quickly but lost momentum with each subsequent round.

Tuesday

48:19 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wednesday

23:38 PB: 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Thursday

Rest Day

Friday

52:21- Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Felt really weak today.  Got through it but it wasn't easy.

Saturday
50:33:  Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Sunday

Rest Day

Pre-Program Week 2 Workout

Pre Workout Week Notes-- I'm happy to see my weight  come down 5 lbs this week.  I'm sure most of this is water weight due to cutting carbs all day Saturday.  I've been fairly good with the diet and carb cycling to accommodate my heavy workout days.  Like I've said throughout this blog though, I am a beer drinking, and had a good 'beer' night on Friday and over indulged.  However, this was the only day of the week I had alcohol.   

Monday

Max Day- 

• Push ups- 40
• Squats- 150
• Sit-ups- 73
• Pull ups- 9
• Levers- 90
• Burpees- 35

Tuesday

35:21 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Wednesday

Rest Day

Thursday

24:29- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  I experience an interesting phenomenon that when I run outside I tend to run at a faster pace as compared to a treadmill like today.  Not sure why this happens but I do enjoy running outside much more and maybe let my mind wonder off and I just run instead of proceeding through the workout like a lab rat on a treadmill.

Friday

• 34:52 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
• Max Push-
• Sit Ups-31 really exhuasted from Aphrodite
• Squats- 160 PB

Saturday

Rest Day

Sunday

Rest Day

Pre-Program Week 1 Workout

Pre Program Notes---

I have to be honest.  While I was supposed to be waiting to be released by my Dr. to begin working out again and after I had done enough research about the Freeletics program, I became intrigued about my ability to do the workouts at all.  I did the beginning workout, Aphrodite, three times prior to my official beginning date.  I was surprised, first that I was able to complete the workout at all.  Secondly, I was able, just  in the first week to drop my time by 10 minutes.  The first workout was pretty tough and took a while to complete because I was getting used to the movements, which are not new to me but I don't normally do burpees and sit-ups as part of my workouts.  The second time through it, three days later, I was determined to decrease my time but due to soreness from the first workout and not feeling 100% mentally, I was only able to marginally decrease my time.   The third time through, two days later, I had significant improvements in my time.

1st attempt-47:58

2nd attempt-46:52

3rd attempt-38:31

Monday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Just finished working out.  40:54.  Lost a little bit of time from last week but I indulged myself this weekend knowing that I was about to work my ass off.

Tuesday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

37:49- PB.  Really pushed myself today.  If you are anything like I am, you feel the need to catch your breath before continuing.  I didn't do that today and was pleased to realize that while I think I am absolutely out of breath, I can continue for a few more repetitions.  So go ahead, push yourself just a little harder and get a personal best today.

Wednesday
2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Nice relaxing jog today, 2 miles in 21 minutes.  Like I said in my intro, never been an enthusiastic runner but staying fit is about not being idle.

Thursday
Rest Day

Nice recovery day.  Enjoyed some good foods and took advantage of opportunity to let my legs recover.

Friday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

43:15.  First time doing the workout outside.  Nice bright sunny day in El Paso, Texas.  61 degree F but still provided an element of stress that I had not experienced before.  Got it done though.  Now for a restful weekend.

Saturday
Rest Day

Sunday
Rest Day

Pre Program Research

A little history about myself before we get deep into the workout program.  I am a 44 year old firefighter living in the southwest desert town of El Paso, Texas.  Don't get your hopes up high when you read firefighter.  I am not a physical specimen of mens health and don't line the pages of our department's annual firefighter calendar.  I am an average Joe with a small family who gets up to go to work each day like the rest of  you.  I have always been the type of person that would workout on and off, willing to experiment with the latest trends in exercise philosophies.  I thank my wife for my current and hopefully lifelong mindset to continue to workout and stay healthy.  About two years ago she committed herself to get healthier and started going to the gym on a regular basis.  When asked why the sudden need to exercise she simply answers with, "I don't want to be fat."  Not a large person by any means, she saw herself creeping up in weight and became alarmed with the prospect of the future if her lifestyle wasn't drastically changed.  Neither one of us has been a dieter but we have made changes in our eating habits.  Our diet is basic, don't consume more calories then your body will burn off each day.  If your clothes become tighter, time to watch your diet a little closer and workout a little harder.  Simple, right? My current work detail is at a desk and does not lend itself to staying fit.  Sound familiar?

Here's how my exercise history has played out.  I've done traditional gym routines of chest and triceps, back and biceps, legs and abs.  Never been an enthusiastic runner preferring to swim or road cycling.  P90X, done it.  I got really strong but like I said, I'm an average Joe and like to eat and enjoy a beer in the evenings.  I never got the body Tony Horton promised.  Insanity, tried it.  After my experience with the P90X program I just couldn't bare to watch another series of exercise videos, beside who carries a dvd player around with them to their gym or wants to stink up their living room while working out.  The Beachbody products do work, don't get me wrong, but I wasn't the type of person that enjoyed being stuck in front of TV while working out.  I enjoy being in a gym or outdoors when I am working out.

The Stronglift 5 x 5 workout, you guessed it, done that also.  This was a great program to get me back into shape after one of my many off again exercise periods.  I recommend this program to almost anyone just getting back into an exercise regimen.  It does however become frustrating once you reach your maximum weights.  Once I got to the point where the 5 x 5 program had set a solid foundation for weight training I switched over the Crossfit platform.  I absolutely love the Crossfit program and have been doing it for the past year, with significant improvements.  I lost 21 pounds and dropped my body fat by 10% this past year.  Like I said though, average Joe who eats and drinks.  I certainly have more I could do.

I stumbled upon this workout program while looking for a way to accommodate my work place gym, which doesn't have weights, just cardio equipment.  While the Crossfit program has served me well over the past year, it becomes difficult sometimes to get to a place that has weights I can use to workout.  Here comes the Freeletics body weight only program.  It certainly appealed to me as an alternative to my current program.  As I read more about it, bought the Pro app and reviewed the workouts, I quickly realized that it was much the same as Crossfit without the weights.  Ideal, I thought.  I decided to give the program a try and maybe get that elusive body Tony Horton once promised me.  I am not using the Freeletics Coach option because I am a certified personal trainer for our fire department and can tailor a program, with the Freeletics workouts, that fit my needs best.  Besides, there are plenty of other people out there who are also doing the program and posting what they have done to succeed.  I don't really see the need to pay for a coach at this point.  I've had a few setbacks this year, two minor surgeries over that past three months and am still waiting to be cleared from my Dr. to start working out again.  Hoping to start the Freeletics program on the 13th.