2 weeks Off

I have basically had 2 weeks off from training due to illness!

2 weeks ago I basically did only 2 sessions of Pilates and one gym session. Last week I did 1 session of Pilates on Tuesday and I played basketball for 2 hours also on tuesday. Since then I haven´t done anything except lie around being ill!

I have noticed that my stomach is coming back which means that I am putting on weight again! So drastic measures are needed to get back on track.

I am going to be 2 weeks without basketball training as the gym is closed so I am going to start doing 2 a day sessions on the exercise bike for an hour at a time. I missed the session this morning as I was working but I am going to do 2 hours on the exercise bike this afternoon to make up for it.

Next week I am  going to start a basketball specific training routine that is from the book Complete Conditioning for Basketball from Human Kinetics.

This program is good as it works on all aspects of basketball fitness (Strength, Speed, Agility, Stamina and Flexabilty). The program is 12 weeks long.

I also plan to make the most of the extra hour of daylight due to the change to summer time next weekend and start training my shot from 18:00 to 19:30 Tuesday to Friday at the club.

I am going to create a new blog to document the results from this program.

Rough few days

Been really slack this week. Couldn´t go to basketball training on tuesday night as it was my wedding aniversary. Also been working loads so unable to shoot this week at all. Missed the gym on wednesday due to working and this morning due to over sleeping!

Also I have drunk at least 600mls of coke every day this week!!!!! Not good!

I am going to try and finish up all my work today so that I can take the weekend to make up for the slack week to keep my weight loss going.

I am planning to walk with the dog tomorrow and take her for a big walk maybe 10kms or so then go to the club and shoot some hoops. I will also do and hour on the exercise bike in the afternoon.

O sunday I plan to walk the dog and then do a training session with the basketball club for a few hours.

Not a bad weekend

Sunday we had the basketball tournament that I have been training for. We did much better than I expected. We lost by one point to a team that beat us by 20 last year. I didn't play too well and missed my 2 free throws that I have been practicing for the last 2 weeks!!

The good news is that the whole team like the new system and are all wanting to start training every week now. We are going to start training at least one more time a week and maybe more twice a week this will only help me get back into shape.

This morning I went to the gym and went on the recumbent bike for 45 minutes, I did 10.43 km and burned 382 Cals. I did 10 minutes on level 1, 10 minutes on level 7, 15 minutes on level 11 and 10 minutes on level 5.

I was pretty hard going today as my legs were a bit tired from basketball yesterday so I went on the vibrating platform for 10 minutes after the bike to relax my legs a bit.

Weighed myself before the gym today and my weight has dropped from 96.4 to 96.1 a drop of 0.3kgs.

Weight loss progress chart is shared here:

https://docs.google.com/a/boldnet.com.br/spreadsheets/d/1f-64Sv552RgVPBNHweR0OnAzSBte2g9sEZM8rqtra2w/edit#gid=334736510

Busy morning

Got up at 6:30 this morning and took the dog up the hill. I was a bit slow today as I am still a bit tired from the weeks training. Took me 33:45 minutes as apposed to just under 20 minutes last weekend! I managed to walk 1.5 miles this morning compared to 1.4 km last weekend even though I walked to exactly the same point on top of the hill! I climbed 478 ft in elevation.

After that I went to the club and shot 100 free throws again this time on my own so no excuses about distractions!

Improved 7% from the last time I shot from 67% to 74%:

Date	Set	Made	Missed	Total Shot	Percentage
29/09/2014	1	10	5	15	67
	2	10	2	12	83
	3	10	3	13	77
	4	10	2	12	83
	5	10	3	13	77
	6	10	3	13	77
	7	10	8	18	56
	8	10	2	12	83
	9	10	5	15	67
	10	10	2	12	83
Totals		100	35	135	74

I also made the the 100 free throws in 15 less shots and in just 45 minutes.

The tournament is tomorrow so I am planning to only shoot 50 free throws and then shoot 50 3 pointers early in the morning before breakfast. Next week I will change up the daily shooting so that I do 50 free throws and 50 3 pointers.

My elbow is better today and I shot pain free without my elbow support.

Slack Couple of days

Thursday and Friday I couldn´t shoot free throws due to time constraints and the fact it was raining and the court was under water!!!

Thursday morning I did Pilates and Friday morning I did 60 minutes on the recumbent bike. I was really tired from the weeks exertion and getting up early everyday but managed to do 13.48km and burned 526 cals. I did 15 minutes on level 3, 10 minutes on level 6 and 35 minutes on level 11.

I also did 10 minutes on the vibrating platform on level 10 to relax my body a bit.

Feeling good

Got up early for the gym again this morning my knee was hurting a bit but managed to do an hour on the ergonomic bike, did 14.26km and burned 526 Cals. Was on level 1 for 15 minutes level 6 for 20 minutes and level 10 for 35 minutes.

Just got back from shooting free throws at the club I recorded all of my shots the sets with (D) are where my son was distracting me:

Date	Set	Made	Missed	Total Shot	Percentage	Distractions
24/set	1	10	14	24	42	(D)
	2	10	4	14	72
	3	10	4	14	72
	4	10	1	11	91
	5	10	4	14	72
	6	10	4	14	72	(D)
	7	10	3	13	77	(D)
	8	10	7	17	59	(D)
	9	10	3	13	77
	10	10	6	16	63
Totals		100	50	150	67

Total percentage for the day was 67% and it took 150 shots to make 100 freethrows and took 55 minutes.

I am going to set a goal to be shooting 80% in a months time (24/10/14).

I also weighed myself this morning at the gym and my weight has dropped another from 96.8kgs on Monday to 96.4kgs today. This means that I have lost 1.8kgs this month just by exercising and cutting back on coca cola.

More Injuries

Did pilates today and made 100 freethrows. Managed to hyper extend my elbow shooting a 3 pointer. It is not too bad except when I fully extend my arm. I have been icing the elbow and my knee all morning. I will keep icing them all afternoon.

I forgot my new shooting log this morning when I went to the club so I couldn't log my shots. I will remember it tomorrow.