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.

First gym day of the week done

Got up at 5:30 and went to the gym this morning.

My knee was hurting but still managed to do 60 minutes on the recumbent bike.

Did 15 minutes on level one, 20 minutes on level 6 and 35 minutes on level 10. Traveled 14.48 km and burned 481 Cals.

Also weighed myself when I got to the gym and I was 96.8kg this week. Which is a loss of 0.7kg for the week which is not bad seeing that I only did one 2 out of 4 gym workouts this week.

I have created a spreadsheet to chart my weight loss progress that can be seen on the following link:

https://docs.google.com/a/boldnet.com.br/spreadsheets/d/1f-64Sv552RgVPBNHweR0OnAzSBte2g9sEZM8rqtra2w/edit?usp=sharing

Off to Ice my knee now as it is still hurting loads.

Training

Woke up with my knee hurting today so decided to not train this morning and iced my knee instead and had a lie in. 

Had a basketball team training session this afternoon. Only 4 people out of 15 turned up and one of them didn't bring any kit! We made the most of it and played 2 vs 2 for 2 hours.

My knees and ankle are now hurting and I am going to be icing it for the next few hours!

Retraining shot technique

Had a really positive morning. Woke up and walked the dog to the top of the mountain/hill behind our house. Took it relatively easily although it only took 19:24 minutes do do the 1.4 miles climbing 476ft in elevation. I really noticed that it was much easier to climb than it used to be when I climbed it every day and my legs were much less painful than normal. I will see if this stays the same tomorrow morning or if it was just a fluke.

I have also just finished shooting my 100 made free throws in a record time of 35 minutes (yesterday it took 65 minutes!!!). After making 20 shots I had the idea to change my free throw routing to mirror the same foot patterns as my jump shot (bounce the ball catch left foot right foot shoot). I am not sure if this caused the reduced time to make 100 shots but it definitely increase my focus and as a result increased shooting percentage and reduced the number of missed shots dramatically.

I also shot 10 3 point shots from varying positions after the 100 made shots and made 6 out of 10 which isn´t too bad for less than a week of training. I am going to keep practicing with the same routine an log my daily progress to see if the improvement will last or if it was just a fluke.

I am not sure if the reduced shooting time or the walk before shooting helped but my arms were not aching even after making 100 free throws! Compared to yesterday when they were aching after just 60 made free throws it was much better.

Just having breakfast now to refuel before organizing the training for this afternoon.

Training was cancelled due to rain!

Slack Day

Manged to sleep in yesterday morning as my son changed my alarm from 5:30 to 6:30!! so missed the gym! decided to have a lie in and got up at 7:30.

Went to the club and did my 100 made free throws took a really long time to get into a rhythm and my arm started aching at around 60 made! I had to start breaking the shots down in 10 made and counting the missed shots as well to get focused.

I have decided that as of Tuesday I am going to keep a shooting log and break the 100 made shots down into groups of 10 to improve focus and to quantify the amount of shot that I take to start making goals based on shot percentage.

Managed to speak to the Club director and he said we can have the outdoor court any time we like the only issue is that all of the spot lights can not be on at the same time so if we want to play in the evenings we have to make sure that there is no football or anything in the sports hall.

I have arranged for the first team training session to be tomorrow afternoon at 16:00.

Pilates done

Did my second session of pilates this morning. Feeling good and very little pain in my knee today

Rest Day

Had to have a rest day today as my knee was really sore when I woke up to go to the gym. Decided that it was better to take the day off to not over exert myself and hurt the knee any further. The good news is that my arms were not aching so it looks like my body is adjusting to the training as my arms were aching on monday after shooting freethrows for an hour on the sunday.

Tomorrow I am going to do an hour on the exercise bike followed by Pilates and then go to the club and shoot freethrows again.

I am hoping to talk to the club director tomorrow as well to try and get the court at nights to train with my team for the next couple of weeks before the tournament.

Back to Pilates

Had a good morning this morning. Went to the gym from 6:00 til 6:55 went on the recumbent bike. Did 14.58 kms on levels 1, 5 and 10 and burned 425 Cals.

Started back at Pilates from 7:00 until 7:45 this morning. Feeling much better and my knees is hurting much less than before.

I also went to the Club and shot 100 free throws in about an hour.

At night I played full court 5 v5 basketball for 2 hours. I was pain free in my legs and also shooting the lights out from 3 point range after the morning training.

Lost 0.5 kgs last week

Weighed myself at the gym this morning and I am 97.5 kgs with my gym kit on compared to 98 kgs last week.

Did 60 minutes on the recumbant bike on level 1 for 10 minutes then level 5 for 20 minutes followed by level 9 for 25 minutes followed my 5 minutes on level 1 again. Did 15.50km and burned 650 Cals according to the bike computer.

Planning to do another hour on my exercise bike tonight and some ab work.

Another Setback

Woke up at 5:30 am this morning with my knee and leg really sore. Decided not to train this morning so went back to sleep until 9:00 am. I am now icing my knee every hour to see if it get better to train this afternoon. After the first icing it felt a little better so hopefully I will be able to train this afternoon pain free.

I am planning to ride the exercise bike from 15:00 until 16:00 when my wife goes to work then from 16:00 to 18:30 I plan to take my son to the country club for me to shoot hoops and him ride his bike and then from 17:30 until 18:00 we both go for a swim.

In the end I did 1 hour of shooting freethrows before my son got bored and wanted to go home.

Did another hour early on sunday morining until my son fell off of his bike and decided he wanted to go home!

Gym Done

Got up and went to the gym today. Went on the recumbant bike for 50 minutes (10 minutes level 1, 20 minutes level 5 and 20 minutes on level 7) followed by 10 minutes on the vibrating platform on level 5 followed by 3 x 30 crunches and 3 x 30 back extensions.

My leg is feeling much better but my knee is hurting still.

Weighed myself when I got to the gym and I am 98KG!!!!!

I need to loose as much weight as possible before the tornament without stressing out my knees too much.

I have not been able to cycle in the evenings yet due to work commitments all week so I have not been stretching either. To compensate for this I am starting pilates on Tuesdays and Fridays.

This weekend I plan to cycle from 6-7 and then go to the country club from 7-9 to shoot hoops. I also need to speak to the club director about getting the basketball court for the next couple of weeks for the team to train on before the tornament as I plan to implement a new system of play as we are going to play without a centre. This system will need a lot of practice to put into play.

I am icing my knee at the moment and I am going to ice it every hour for 20 minutes all morning.

Day 2 - done

Just finished my morning workout. 1 hour on the exercise bike, rode 28.67 km and burned 653 cals. Also did 3 x 30 crunches and 3 x 30 back extensions.

My leg is feeling good but my knee is hurting.

First session done.

Just got back from the gym. Did 1 hour on the recumbent bike, took it easy to see how my leg was and didn´t feel it too much. Was on level one for the whole hour and did 15.48 km burning 565Cals.

This evening I am going to go to the country club and shoot hoops for an hour to an hour and a half after I pick up my son from school and then I plan do do an hour on the exercise bike followed by 30 minutes stretching.

Not the best start

Not the best start to the week training wise. I had to get up at 5 am this morning to go to work so my new training went out of the window.

I am going to try and train tonight and will post the details here after!

More planning

As I have been laid up for the last week with a torn quad muscle I have been planning how to move forwards with my training program.

I have decided that I need to ramp up my aerobic training to drop the kgs. I also need to stop drinking coca-cola urgently as my coke consumption has steadily increased again for the last 3 weeks which probably helped me to tear my quad with the excess weight!!!

Another thing I need to do is start recording my weight in order to be able to measure the success or failure of my training as well as see if I am slipping again.

I think that it will be 3-4 weeks until I can go back to playing basketball and volleyball so I am going to use this time to concentrate on weight loss and core strength for 4 weeks before starting back to the gym and pilates.

Next week I am going to use the arm bike that is getting rusty in my office and do the following Monday through Friday next week.

Arm Bike - 30 minutes
Press-ups - 3x20
Dips - 3x20
Weighted shoulder sequence - 2 x 20 (each exercise)
Bicep curls - 3x20
Crunches - 3x30
Back Extensions - 3x30
Pull ups - 3xMAX (currently 3)
Arm Bike - 30 minutes

Monday I am going to buy some scales to weigh myself and I am going to start to record my weight daily when I wake up and post daily blogs to keep a record of my progress.

I am hoping that after next week my leg will be good enough to start cycling on the exercise bike on a low level. I plan to do this for 1 week instead of the Arm Bike and then return to the gym Monday, Wednesday and Friday Mornings. Tuesdays and Thursday mornings I plan to cycle on the exercise bike for 1 hour from 5:45 to 6:45 before doing Pilates from 7:00 until 8:00.

I am going to also record my daily training and also my daily Coca-cola intake in this blog. I am planning to drink one can of coke a day at lunch time next week and then stop drinking coke altogether after that.

Once my leg is strong enough I plan to go back to playing basketball but before I start playing Volleyball again I plan do do at least 1 month of Plyomentric Jump training to ready my legs for the stress of jumping again.

Once my legs are ready I plan to take one morning over the weekends to do at least a 3 hour mountain bike ride to help with the weight loss. The last time I did this I found that the weight dropped off really quickly and I also found that my legs got even stronger which helped with my basketball and volleyball.

More setbacks

Played volleyball tonight and while doing spiking practice I took off and straied my left quad!!!!

I have ices the quad for 30 minutes and as well as my quad my left knee is also hurting!!! off to see the doctor again in the morning.

Hopefully it is not too bad as I stopped as soon as I hurt leg instead of trying to carry on like I normally do! I am not too confident though as it is really painful.

Looking on the net it looks like I will be out of action for 6-12 weeks! Once I have seen the doctor I will find out the best way of keeping up training while not stressing my injured leg.

Week all done

This week has been a bit mixed I only did 2 of my 3 pilates sessions (monday and friday), didn´t manage to get to the gym at all. Also played volleyball for 2 hours which went well and basketball for half an hour.

Just finished 30 minutes on the exercise bike did 15.62km and burnt 355 cals.

Had some bad news, my pilates teacher is leaving at the end of the month so only have 1 week of pilates left.

I am going to go back to the gym 4 times a week (mondays, tuesdays, thursdays and fridays) and going to start jump training on mondays, wednesdays and fridays.

Week going well

This week I have done 2 sessions o Pilates, 1 gym session and played basketball for 2 hours.

I was supposed to play volleyball for 2 hours as well but I was unable to leave work in time to play. Next week I plan to do the 2 hours of volleyball before the 2 hours of basketball.

I am feeling good and I am noticeably thinner after the basketball last night. I plan to also go for a 30 km bike ride on Sunday morning early to further the fat loss. I have noticed this week in Pilates that I am not struggling with any of the exercises any more even though I have moved to more advanced exercises. I have also noticed that my core is much stronger and I can do 20 crunches without it burning any more where as 2 months ago I couldn´t do 20 crunches without stopping.

I felt much better playing basketball last night and I am definitely feeling the benefits of the Pilates and gym.

I am a little worried as I have some pain coming back in my left knee and my ankle is also really painful but I am going to keep on training and see if the pain goes away.

I have one more gym session tomorrow morning and one more Pilates session friday morning. If I complete these sessions it will be the first week that I have manged to do 3 sessions of Pilates and 2 gym sessions.

Starting Stage 3

I have been doing stage 2 for a month now and I am feeling much better. My core is much stronger and I am much more flexable than before.

I am now moving to stage 3 of my training which is basically adding cycling to the pilates and gym.

I am also cutting out coca cola. I managed all week last week although Friday night and Saturday I drank coke. Sunday I stopped again and have had only one small glass of coke since then (last night).

For stage 3 I am going to do 1 hour on the exercise bike 3 times a week (Mondays, Wednesday and Friday nights).

I have started to see the difference in my arms and legs from the pilates and gym but my middle is still the same and my stomach is sticking out more due to the fact that the Pilates is developing my abs. This is why I am introducing cycling to burn off the fat.

I am also going to go back to playing basketball again on tuesday nights to burn off some more caleries.

After 4 weeks of Stage 3 I plan to move to Stage 4 which will add court sprints and shooting training on saturday mornings to increase my basketball fitness so that I can get back to playing basketball at a higher level again.

Phase 2 Starting

I have been doing Pilates for over a month now and have ramped it up to 3 times a week.

I am feeling much better with hardly any aches and pains now and no back pain.

I have however got real problems with my right ankle when I play basketball which is due to the fact that I am now running on my toes and also running much faster due to my increased range o motion and flexability.

I have decided that I am going to start back at the gym twice a week to try and drop my weight to try and stop the ankle problems. I have spoken the my trainer and we are going to focus on leg strength and weight loss as Plyometrics is working well to tone my upper body and abs so I don´t feel I need any more upper body weight training for now.

I will start this coming week with plyometrics Mondays, Wednesdays and Friday mornings with the Gym Tuesdays and Thursdays. I am going to take a few weeks off from basketball to reduce injury while I start the strength training.

I am also going to do a big bike ride for 2-3 hours on saturday mornings to try and help with the weight loss.

Bad week

 I didnt do pilates on monday morning as I was with a stomach bug and tuesday night I straigned my calf playing basketball!!!! I also didnt do pilates on wednesday due to the calf and work issues.

I noticed a real difference without the pilates and my sore back is coming back!

Will start again tomorrow morning and this time I am not taking any days off.

I am also going to try motocross at the weekend and if I like it I am going to start training hard for a race in 2 months. I am hoping that the added assentive of the race will help with my motivation.

7 sessions of pilates done

This week i upped my pilares to 3 times a week (mon,wed,fri). I havê been amazed at how good i AM feeling and can not believe that i havê Only done 7 sessions. My knees and ankles are pain free as is my back. I noticed on tuesday when i was playing basketball that i havê stopped thinking about running and i AM now sprinting the court without getting out of breath!!

I also noticed that i havê started to hang in the air when i jump instead of going up and streight down which means that i must be jumping higher now. This also means that my Jump shot is better as it is Less rushed and also more balanced due my improved core strength.

I also noticed that i more balanced in the air when Someone makes contact which again must be due to a stronger core.

At the weekend I AM going to measure my Weight and my vertical jump só that i can keep a record of the improvements due to my training.

Next week i AM also going to start jump training on thursdays and saturdays as my legs and knees are feeling much better.

Aching today

Did my third session of pilates yesterday morning. I guess the intensity level was raízes a bit as my stomach and arms are aching this morning.

I have basketball tonight só i will be able to guague how pain free my legs are once i start running about.

I have decided that i AM going to do some performance measurements at the weekend só that i can begin to actually measure my progress in a more scientific way.

I have also decided that i want to do one more session of pliates a week. I will talk with my teacher tomorrow about adding the 3rd weekly session next week.

This will mean that i do plyometrics mondays wednesdays and fridays, basketball on tuesdays and maybe thursdays and i AM planning to start shooting on saturday and Sunday mornings early as well.

Second session of pilates today

Did my second session of pilates this morining. Feeling really good again. It sounfs really weird but I am feeling taller!!!! I noticed this morning that my motorbike felt lower than it did yesterday and it was much easier to get on too.

Yesterday my back pain was back nut today it has gone again! Also I am walking pain free in my knees and ankles.

Started pilates

MKStarted pilares yesterday moring after a week o tonselitus. I can not believe the difference it made even after 1 session.

The back pain that I havê had for a month hás gone and the usual aches and pains that i havê felt for the last few years due to multiple ankle and knee Injuries were gone!!!!

I AM still feeling really good today although my neck is a bit stiff from yesterdays exercise. But the back and legs are still pain free.

I cant believe the diference in my stomach either it is noticably smaller although i didnt drink Coke yesterday either só that may havê helped.

Got my second session tomorrow morning will see how i feel after that.

Bad week

Last week was a bad week training wise. Played basketball for 2 hours on the tuesday and then did nothing until the Sunday where i went for an hours ride offroad on my motocross bike.

Also the weather hás started to get colder só my back tightness and spasms hás started to come back!!!!

This is the main reason I didnt do much last week.

1 v 1 streetball

This afternoon I played 1 v 1 from one of the guys from the local uni. My driving to the basket is getting better but my shooting is terrible. My knees and ankle held up fine bit I am still really lacking fitness.

I am going to switch my upper body training day for shooting practice days at least until after the basketball tournament.

The uni team starts training again next week só I am going to see if I can start training with them again.

Tonight I cleaned my gym/playroom side of the garage ready for training on monday morning.

The best thing about the clean gym is it doesn't smell of cat pee anymore.

Aerobic training

Rested  yesterday as my knees were sore from basketball and didnt want  to push it too much.

This morning I am doing 45 minutes on the exercise bike.

Did 45.05 minutes 23.53km 536 cal

Training paying off

The training is starting to pay off. just got back from basketball and feeling much better.

My lateral movement is starting to come back as is my jump.My three point shot is also coming back I scored a couple of nba range shots today that I haven't been able to get close to last week.

Going to get up early tomorrow to do the second set of leg circuits.

Good start to the week

Evento though it is a bank holiday today i was up early and just done 30 minutes on the exercise bike. Did 15.62 km 357 cals on level 2.

Aldo started doing my fitness circuito of:

Skipping 3 sets of 100
Rim tips (8 1/2 foot rim) 3 x 10
Squats 3 x 20
Step ups 3 x 20
Wall squats 3 x 30 secs
Calf raises 3 x 20

Left 1 minute of rest between sets

For cool down I did another 10 minutes on the exercise bike 119 cals 5.27 km on level 1.

The good cool thing about training in the mornings is that it is 8.40 and I have done my training for the day! Also any other exercise I do today will be bonus calerie Burning.

As I have the rest of the day off I AM planning to go for a trail ride in about an hour and a half once my breakfast has gone down.

To further my Weight loss and fitness push I stopped drinking Coke yesterday.

Revised training

I Was kept awake most of last night só didnt train this morining.

Just cone 30 minutes on the exercise bike  did 15.41 km and burnt 351 cals.

Things are worse than I thought in the jumping department! I havê just done 3 sets of 10 rim tips on an 8 and a half foot rim and struggled.

I think that I Need a month of strenght training and aerobic exercise to reduce weight before I start jump training.

Also as it is easter this week I AM going to start next week as I havê monday off só I can take starting measurements of vertical jump to make my training easier to track and set targets more easily.

Jump training

For the next month i am going to the following training:

Monday, Wednesday and friday Mornings 6-7am

Exercise bike 30 minutes
Crunches 3 x 50
Back extensions 3 x 50
Skipping 3 x 100
Squats 3 x 20
Step ups 3 x 20
Jump squats 3 x 20
Calf raízes 3 x 20
Wall squats 3 x 30 seconds

On tuesday and thursday mornings:

Exercise bike for 60 minutes.

Monday, wednesday, friday nights

Warmup exercise bike 15 minutes + 30 minutes stretching

After this I am going to use my adjustable basketball rim to do the following dunks with the rim at 8ft 7inches.

Rim tips alternating hands 3 x 10
Standing 2 handed dunks 3 x 10
Standing left handed dunks 3 x 10
Standing right handed dunks 3 x 10
Running 2 handed dunks left side 3 x 10
Running 2 handed dunks middle 3 x 10
Running 2 handed dunks right side 3 x 10
Running left handed dunks 3 x 10
Running right handed dunks 3 x 10

Total dunks = 3 x 120 = 360

Cool down

Exercise bike 15 minutes
30 minutes stretching

I predict that after a month of doing these dunks I will be able to raise the rim to 9ft

After another month or maybe 2 months I should be able to raise the rim again to 9ft 6 inches and after another month or 2  I should be on a full height rim.

I plan to start training tomorrow morning.

Bad stomach stops play

Managed to play one on one for and hour today before I had to rush home with a bad stomch!!!

Will try again tomorrow morning.

Its not all bad though I have doubled my max chinups from 1 to 2 in a row :-)

I am going to keep practicing until I can reach my goal of 100 in a row which may take a while but it will get easier as I loose weight.

I have decided to re think my training as I have a basketball tournament in 3 month to train for. I have decided that since I cant get motivated to do the circuits as I find fitness training boring as hell I am going to jump straight into jump training 3 times a week in stead!

I found that I have always tended to be more focused on basketball related training that weight and fitness training. I am going to coninue cycling as it is good leg and core exercise trianing and in the evenings on mondays, wednesdays and fridays I am going to a jump training program. I already play basketball on tuesdays and saturdays and I am planning to play on thursdays as well.

I my next post I will describe the jump training.

more workouts done

Tuesday night i walked to basketball and back and played full court for 2 hours.

Tonight i am just finishing 1 hour on the exercise bike. 60 minutes 31.23 km 728 caos on level 2

good start to the week

Last week I had to work a lot so didn´t have much time to train! I did play basketball twice for a total of 4.5 hours. I Also did 30 minutes on my bike to see how long and far the route to work is.

I am writing this post while on the exercise bike so this week is aleady better than last week

Just finished 30.14 minutes 16.03 km 366 cals on the exercise bike on level 2

First bike ride of the year

Just got back from my first bike ride of the year. It was OK for the first hour then i got a puncture and had to walk 12kms back home! Luckily I ran into my friend who was finishing his 40 mile ride and kept me company on the walk home.

I teste the Strava app on my new motorola moto g fone and it worked well. The details of the ride/walk are below:

training goals

At uni we leaened that a good way to increase the likelyhood of training sucess is to set long and short term goals. My goals are below:

Short Term Goals

By 30/06/14 to be doing 10 sets of 100 reps of the circuits

Long Term Goals

By 08/01/15

Weigh 70 KGs (loose 28KG)
Increase Vertical Jump to 30 inches

By 08/06/15

Dunk Basketball.

phase1 upperbody circuit

My phase 1 upper body circuit will be 10 sets of the following exercises.

Pressups
Tríceps bends
Bicep curls
Overhead press
Front lifts
Side arm raízes
Crunches
Back extensions
Pull ups

phase1 legs circuit

My phase one leg circuit will consist of 10 sets of 20 reps of the following exercises:

Skipping
Squats
Jump squats
Lunges
Stepups
Calf raízes
Crunches
Wall squats

My warm up for all sessions will be 15 minutes on the exercise bike followed by stretching.

phase 1 training

As i stated in my last post i plan to loose weight and goal of reaching 10 sets of 100 reps by 1 od a base strenght before doing a jump training related program.

I am planning to use bodyweight circuit training to increase my base strength and fully rehab my knees combined with a lot of exercise biking and mountain biking to increase weight loss.

My plan is do circuits to get to a point where i can do 10 sets of 100 of each exercise (the Allen Wells training system).

AT the moment i am a long way from this só i have set a goal of Boeing able to do 10x100 by 30/06/14 or 3 months time.

I plan to split the circuits into upper and power body on seperate days to allow time to complete the 10 sets.

I plan to do 10 sets of 20 reps to start with and work up from there. I am planning to do lower body on monday and fridays and upper body on tuesdays and thursdays as i play basketball on tueday nights and i bate playing basketball on leg days.

I am planning to go mountain biking on wednesdays and saturdays as well as fitting in as many exercise bike sessions as possable as well.

first thoughts

The first fase of my training will be to loose weight and tone up. I AM guessing that i van gain about 6 inches of very by dropping from 98kgs to around 75kgs. I also Need to increase my base strength as i AM returning from torn acls in both knees.

I am planning to workout at home as i always lunch out the gym as i fins it boring as hell.

The equipment i have at home are as follows:

Exercise bike
Hand bike
Mountain bike
Skipping rope
Chinup bar
Pushup bares
Situp machine
Execise ball
Gym flooring
Adjustable basketball rim
5kg dumbells
20kg Wright best

I am designing a program at the moment in my head but i plan to use the exercise bike and hand bike a lot!!!!

I am actually using the exercise bike now while i write this post!

back story

I havê been playing basketball since i was 13 years old. From 17 till 25 i played competitvely and trained every day. At my peak i weighed 65kg and had a 33 inch vertical and could funk a basketball on a good day!

My problems started when i went to university and pretty much stopped playing basketball and started drinking more! From 25 till now i have bulked up to my current 98kgs. Mainly through por diet and lack of exersise. Since i was 25 i have never stopped playing but i have never got back into playing shape. The fact that i have ripped all the ligamentar in onde of my ankles and torn my acls in both knees hasnt helped my fitness but my current fitness levem is mainly due to neglect and a cocacola addiction.

I have now decides that enough ia enough and i am going to change my lifestyle to try and get down to a playing weight of 70kg by my next birthday 8th of january.

To do this and to add more of a motivation i am going to set a goal of increasing my currently non existant vertical jump to 30 inches by my next birthday.

At the weekend i will measure my current vertical but i am guessing that I will have to increase about 12 inches!