stuff attived

The workout stuff arrived yesterday. Will start working out tomorrow.

good news

Found out this week that my knee ligament on the inside of the knee is only lightly torn. Should be about 6 weeks until I can get back to playing basketball. I start physio next week. The pain in the knee is lessening every day so hopefully I will be back ssoner rather than later.

I bought a hand bike last week and a situp machine as well that should be here monday or tuesday so i can start exercising without stressing my knee at all. I have also cleared out the garage to start working out once the equipment arrives. I have put on 6kgs over the last week and a half as i havent been able to exercise at all.

New Road Block

Hit a new road block this week! Was playing basketball this week and manged to slip and wreck my knee (probably ligament damage) and dislocate my thumb!!!!!!

I am looking into training that I can do while I am out of action. Looking on the internet if I have damaged te ligaments it could be at least 6 months before I can play basketball again so I am planning for the worst.

I am seeing the doctor next week so I find out more then.

While I am waiting I have been looking on the net ande found a mini exercise bike / hand bike that I am going to buy to see if I can use this once my thumb is better. I am also walking as much as possable on my crutches to get as much of an upperbody workout as possable.

I am going to plan an upper body only training program to try and keep the weight off.

Not the best week!!

After starting off the week really well walking the dog monday and tuesday moring before work it went down hill fast.

I have had a fever all wwek caused by a sore throat and to top it all off I twisted my ankle again yesterday playing streetball. I managed to twist is the other way to normal so I think my one remaining ligament was ruptured!!!!! 

I am able to walk today but not very well. Will see how the ankle feels tomorrow and play it by ear!!!  

4 Months to go!!

Things have finally calmed down a bit at work so I can start training again.

I basically have not done any exercise for the last 3-4 months so to say I am off track of my goal of being fit by 41 is a bit if an understatement.

The good thing to being pretty much sedentry for 3-4 months is that my ankle is feeling much better than it has for a few years!

Also I have manged to loose a couple of kgs just by not eating a lot at night and making a consious effort to walk more during the day (the fact that I now work in a hospital that is spread over 10000m2 helps too).

I played basketball against the local University team last week and I was surprised how easy it was. I can run again and my lateral movement has retured.

I have decided to go back to training with the Uni team twice a week again so I decided to get back training to try and loose more weight to get back to my training weight of 70-75kg. I am currently at about 85kgs so I have a little way to go.

I have decided not to plan too far in front as my work schedule usually gets in the way. Instead of planning months in front I have decided to plan and set goals on a more flexable weekly basis.

For example my goals for this week are:

Walk with the dog for 30 minutes in the morning before work (did this this morning).
Play Basketball 3 times this week (2 times at the uni and once on the weekend).
Exercise bike and stretch Every night for 30 minutes each.

I will see how this goes and then adjust from there.

The problem I have is that the clocks go back at the weekend so I will be getting up at 5am not 6am until my body adjusts.

The advantage of the time changing is that it will get dark later so the country club will be open later at night so I can start playing basketball outside on the nights that I am not training at the Uni so will see how it goes.

For this week I will stick to my goals and then create new ones next weekend.

Good week

Last week I had a good week. I had 2 basketball trining sessions of 2 hours plus did 2 hours of shooting with my coach from 6am till 7am on friday and saturday. Also did an hour in the gym.

Not bad considering I have had the flu all week.

This week I am going to have 2 baskeball training session at night I plan to go to the gym 2 mornings (tues + thur) and shoot wed + friday mornings and maybe saturday as well.

Slack Week

This week I didn´t make it to the gym at all!!! I did however taing with the Uni basketball twice this week and I was able to keep up with the pace of the training and I am not hurting too bad today :-).

I also walked for 30 minutes twice this week.

Good first week

I have had a good week this week as training goes. Did my 3 x 6am workouts at the gym although this morning was a struggle. Also played basketball tuesday and thursday night.

Feeling much better apart from the aches and pains.

First session at gym done!

Was up at 5:30 this morning and at the gym by 6:00. The first session was a light one to ease back into things slowly. I did 30 minutes on the recumbant bike followed by legpress, lat pulldown, calf raises and chest press. Feeling surprisingly good considiering how heavy the weekend was and the fact that my ankle was sore from trail riding on my nephews trailbike yesterday.

Tomorrow I am going to get up at the same time and take the dog for a walk before work to get a bit of extra cardio in. Also Tuesday nights I play basketball for 2 hours.

Wednesday will focus on abs and arms.

Change of plans

Yesterday by accident a friend of mine moved his gym down the road from my house so I went in last night and signed up for personal training from 6-7 am mon, wed and fri.

Decided that it was the only way to get back on track as I keep missing training to work early so decided that if I have to pay when I dont train I might re-prioritize my values. Also having some-one waiting for me is an extra incentive to get up.

I have also been invited to train with the local University team again so I now have an extra incentive to get back in shape as I will have to train against guys half my age

1st day done

Managed to drag myself out of bed at 6am this morning and take the dog for a 40 minute walk up the hill behind my house. To say that I was blowing out of my arse would be an understatement! Thats what comes of over a month of little to no activity and 12-15 hours days coupled from drinking over 1l of coca cola a day!!!

Also been aching all day since the walk :-) and my ankle is hurting for a change :-(

Going to do an hour on the exercise bike tonight and see how it goes tomorrow.

Stupid Virus!!!

Went into work for an hour or so on wednesday morning and ended up saying till midnight cleaning virus infested PCs!!!! Was in at 7 and out at 8pm today as well.

Managed to do 40 minutes on the exercise bike tonight when I got home. Did 16.50 km on level 2.

I am going to get up early tomorrow and do an hour on the bike followed by walking the dog as we are off to the beach tomorrow night so will not get much in the way of exercise done while I am there. May even do another hour on the bike before we go to the beach to get an extra bit of exercise in to make me feel better about not doing even half of the exercise that was planned for this week.

Better Day

Wasn't able to work out monday or yesterday as my ankle was too sore! Today I managed to squeze in 45 minutes on the bike where I did 24.97km on level 2. I have also just got back from shooting baskets for 30 minutes as well.

More Pain

Had to take the day off today as I couldn't walk this morning due to the pain in my ankle after being on the exercise bike for 1 hour yesterday!!!! I have taken an anti inflamatory and it seems fine now. I am going to try and start training as planned tomorrow but I will have to see how it goes.

Holiday

As it is Carnival this week in Brasil we have been given all of next week off instead of Monday and Tuesday only. I have decided to make the most of the extended break and try and get back on track with my fitness program.

I have decided to do a week long boot-camp with 2 a day training sessions to try and shift some of my excess weight to try and make it easier to keep loosing weight once I get back to work.

In the mornings I am going to do my aerobic workout which will consist of 1 hour on the exercise bike followed by an hour walking the dog as she is getting fat as well where I have not been able to walk with her for the last 6 months. This will be followed by 30 minutes of stretching.

In the afternoon I am planning to do a further 30 minutes on the exercise bike followed by a bodyweight exercise circuit working incorporating body toning exercises like squats and pushups with plyometric exercises like jump squats and rim tips incorporated to work on improving my 2 footed jumping ability to try and limit the amount of strain that I put on by weak ankle while playing basketball. This will be followed by making 300 shots on my outside basketball hoop and then another 30 minutes of stretching.

I am planning to do this from Monday - Friday next week then after that I plan to keep going with 4 days of cycling and walking the dog and stretching (Mon, tues, thur and fri) in the mornings and doing the afternoon/ evening training 3 times a week (mon, wed, fri) if I am able to.

If the afternoon/evening sessions prove too difficult to fit in (or I am too lazy to do them after working) I will think about changing the morning training to Monday Wednesday and Friday mornings doing the aerobic training and Tuesday and Thursdays doing the jump training.

To start the training off on a good footing I have just finished doing 30.37km on the exercise bike on level 2 in 1 hour.

Finally Started Training

Its almost a month late but I have finally started training.

Although my ankle still isnt good I decided that I can't just sit around doing nothing anymore!!!

Monday night I did 30 minutes on my exercise bike. In the 30 minutes I did 14.58km and I was on level 2. I stopped after 30 minutes as my ankle was hurting.

Last night I played full court pickup basketball for just over 2 hours and my ankle was still really hurting but I managed to keep playing for the full 2 hours.

I have also not drunk any coca-cola since saturday afternoon which is pretty good.

I am planning to do an hour on the exercise bike after work for the rest of the week.

I am also going to start streching at night for 30minutes to 1 hour as I think a lot of my problems result from a lack of flexability.

more setbacks

Have been unable to do any exercise since sunday as my ankle is really hurting. I am going to ice and rest it until monday and then see how it goes.

As I couldn't exercise this week I have stopped drinking coke (coca cola) which is the main reason that I have piled on the pounds. On average I have been drinking about 2 litrs of coke a day which as well as making me fat has strted to give me indigestion so I figured it was time to stop.

It hasnt been that hard so far although I am feeling a bit run down due to the lack of caffeine I guess. On the plus side I am feeling much less bloated and my jeans are feeling less tight :-)

I played 1 hour of 1 vs 1 basketball this morning and my ankle is hanning now!!!!
I have taken nurophen and had my ankle elevated for 2 hours and still cant walk!

I amgoing to try and ride the esercise bike tomorrow morning to see how the ankle is.

Back to Basketball

Basketball started again last night managed to play full court 5 v 5 for 2 hours with little problem with fitness.

My ankle is reall not right still and is really bad when I jump off of one leg.

While I have been laid up with my ankle swollen I have decided on a plan of action to get fit.

From now on I will be playing basketball 2 times a week for 2 hours (Tues and Sunday) in order to get fit I need to first loose some weight in order to start jump training again. The 2 sessions a week will help with this but I have designed a stratergy to help the weight loss. As it is the rainy season here in Brasil at the moment I can't rely on being able to play basketball outside every night as I had planned.

Starting next monday (21-01-13) I am going to do the following for 1 month:

Weekdays before Work:

Take dog for walk for 40 minutes.

Weekdays after work

Stationary bike for 1 hour Mon, Wed, Thur, Fri (Basketball Tuesday Nights)

Saturday Mornings

2 hour Bike ride on the dirt tracks around the town.

More Setbacks

This weekend we went away to the beach for my birthday and I managed to twist my bad ankle 3 times!!! This is going to set my training back at least a week!!! I am planning to Ice my ankle for the next 4 days then hopefully sunday I will be OK to start cycling again but I will see.

Next week I will have to start with the rehab exercised again to get the propreoreception back as well and I am going to start to weat the ankle brace all the time for the next month or so to try and stop me twisting it again!!!

What a great birhtday present.

As per usual the minute that I plan to start training my work life gets really busy!!! This means that I am already a week behind on my training before I have even started.

This morning was the first time that I have been able to exercise before work. I did 30 minutes on the exercise bike (14.98km) on level 2 folled by a 30 minute walk with the dog followed by another 15 minutes on the exercise bike on level 2 (7.47km).

All in all not bad! I am going to try and go to the clubbe tonight as well after work to play some basketball.