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.