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.