Bulking log week 3/12

Progress bar image attribution: By Emil Larsen (Seekers) (I have made it :)) [Public domain], via Wikimedia Commons

Bulking challenge goals

August-October: 12-weeks bulking clean and gradually with reverse diet to increase strength and build muscle.

Freeletics Bodyweight: Strength
Freeletics Gym: Strength Training
The Reverse Diet Guide by James Wilson

This week’s goals

Goal	Achieved?
New calories and macros with focus on strength.	No. Too high on calories.
Hell week with Freeletics Bodyweight	Yes.
0x weight training with Freeletics Gym	Yes.
2x cardio sessions	Yes, 2x 2 km runs and 2 long walks.
2x rehab/yoga sessions	Yes.

Workouts

Week	Resistance training	Cardio	Rehab
1	7	2	1
2	5	1	0
3	7	4	2

Freeletics Bodyweight Hell Week

Freeletics Running

Nutrition

Progress

Week	Macro Days	Weight	Body fat	Muscle
1	195C/97P/58F	+ 0,7 kg	-2,2 %	+ 1,9 %
2	202C/100P/58F	– 0,4 kg	– 0,9 %	+ 0,5 %
3	215C/103P/59F	+ 0,9 kg	– 3,0 %	+ 2,5 %
4	221C/103P/59F

Reward

My knees have been acting up this week and I think that it might be because of the shoes that I am using. I trained with Asics running shoes until now but I am not sure if running shoes are appropriate for high intensity bodyweight workouts. So I was in the city on Saturday and checked the shoes in the stores. I decided to buy these Nike Free Cross Compete which are specifically for such workouts.It was on 50% sale and I had a voucher too so it was a total bargain. 😉

I did my first workout with them on Sunday and they are perfect, much better than with the running shoes. They will be good for weight lifting as well because the sole is thin and my feet are stable on the ground.

Next week’s goals

Increase calories and macros with focus on strength, according to The Reverse Diet Guide by James Wilson.
5x strength HIT training with Freeletics Bodyweight.
2x strength weight training with Freeletics Gym.
2x cardio sessions.
2x rehab/yoga sessions.
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