One more session done

Havent worked out since i played basketball on tuesday night as my ankle was really sore.

Just done 30 minutes on the exercise bike 15.40km 351 cals.

Doing 150 crunches now.

first trail ride done

Last week was a bit slack because of carnival only did one session on the exercise bike . I did do 2 days on the motorbike tho. Sunday we did a 3 hour trail ride of about 50km which really got rid of the cobwebs. The knees held up well although weating my knee brace for 5 hours wasnt the best.

Felling much better. Had a rest yesterday as i was feeling the trail ride still so slept a bit more.

This morning i got up at 6 (AN HOUR LATER THAN NORMAL!) and did 30 minutes on the exercse bike (15.99km 364cals) and 3 x 50 crunches. Have basketball training tonight as well so making up for last week.

Time to change up training

First day back from Carnival did 30.37 minutes on the exercise bike on level 1 15.05km 342 cals curned. Walked the dog for 30 minutes and did 50 crunches

I have decided that I am going to change the type of training that I am doing to see if I get better results.

I have decided to swap going to the gym and walking the dog for a simple bodyweight circuit.

I remembered that when I was at uni I read a book about the training methods of Allan Wells the sprinter. He never did weights but instead did a body weight circuit o 10 sets of 100 reps. He also did

I am a long way from doing 10 sets of 100 of any exercise at the moment! I tried doing 100 crunches this morning and only managed 50!!!

I have decided that I will start off doing 10 sets of 20 reps as I can do 20 reps of everything except which I can do 100 now and chin ups which I can´t do 2 at the moment. I will then slowly build up to doing 10x100 of all exercises.

The exercises are below:

Exercise	Sets	Reps
Skipping	10	100
Squats	10	20
Crunches	10	20
Jump squats	10	20
Press ups	10	20
Step-ups	10	20
Back Extensions	10	20
Calf Raises	10	20
Pull ups	10	max

First weigh-in

Weighed myself this morining at work and although I am feeling lighter and have definately slimmed down I have put on 4kg since the last time I weighted myself (although the pen and paper in my hand will have added weight! haaha).

I am not too bothered about the weight gain as it is almost certainly added muscle mass although I am going to take measurements tonight to keep a track of the toning up process as it is a better indercator than weight.

Also going to make sure that I weak up tomorrow morining to cycle and walk the dog as I havent been able to get out of bed yet this week. I have however been riding my motorbike for at least an hour off road for the last few days.

monday done

Did 30 minutes on the exercise bike 14.84km 337 cals and walked the dog for 30 minutes too.

I was supposed to have the gym but it was still closed when I got there at 6.10! Not too much of a problem as I walked instead and the dog was happy for an extra walk!

Good week

Had a good week this week. 2 days at the gym (one with 30 minutes on the exercise bike before).

1 day of 30 minutes on the exercise bike followed by walking the dog and 120 crunches and 60 back extensions.

Also played basketball once and did 2 hours on my motocross bike trail riding yesterday and an hour today.

Will do more motocross trail riding this afternoon too.

Able to walk again

After resting all last week I am walking again!

Made the most of the clocks going back and got up at 5 tins morning and did 30 minutes on the exercise bike (did 20km) before I went to the gym and did 40 minutes on the treadmill followed by medicine ball jump shots and lunges followed by 120 crunches and 60 back extensions.

Feeling good today dont have any leg pain today so much better than last week.

Gonna get up again early tomorrow and do 30 minutes on the exercise bike followed by walking the dog then 120 crunches and 60 back extensions

Started Gym today!

Started back at the gym today and can´t walk now!!!

Did 40 minutes walking on the treadmill followed by 20 minutes of medicine ball work.

Really tired now and unable to walk. Knees feel good though.

Slack week

Had a slack workout week due to working a lot and not being able to get out of bed int the morning.

Apart from basketball I have only done 30 minutes on the exercise bike just now.

I did  30.10 minutes, 15.28km and burnt 348 cals.

I am planning to get up early tomorrow and take the dog for a walk before I have to go to work to make the 3 sessions of exercise.

Back to basketball

First training session back from the knee injuries and they both felt good.

I was able to run fine and even played ok defence. I guess all of the physio payed off

Played for 2 hours without problems.

Planning to get up early tomorrow and do a wii cycle (playing wii while on the exercise bike) on the exercise bike for an hour before work.

More wii cycling!

While I was waiting for my pizza to arrive tonight I did a bit of cycling while playing wii with my son.

Did 25.57 minutes on level 1, 12.63 km and burned 287 cals.

Although I didn't burn off even a 1/4 of the caleries from the pizza at least it was better than nothing! The wii is definitely a great way to not think about the exercise. I am going to buy some more games this week as the games we have are a bit boring as my son chose all the games so they are all a bit young for me.

basketball again

Played basketball after work tonight. Made 100 freethrows and 10 3 pointers in an hour. My knees still arent ready to play full court. Every time i change direction my knees hurt.

Cycling done

Got up early today. Did 45 minutes on level 1.

Did 21.47 km and burned 489 Cals.

I am going to go and play basketball tonight to see how the knees hold up as there is a full court scrimmage for 2 hours tonight. I am going to take it a bit easy and hold off a bit on defence as I tweaked my knee a couple of times on Saturday when I was on d playing on on one.

back playing basketball

Played basketball today for 2 1/4 hours today.

Made 170 freethrows 10 3 pointers then played 2 games of 1 v1 to 21.

My knees felt good except when on d and really running.

I am going to join the gym on monday to start strengthening my  kknees before playing basketball properly.

all clear

Went to the doctors today and he has given me the all clear to start exercising. He has told me to go to the gym to strengthen my kness for a month before starting to play basketball. I am planning to start tuesday morning.

One more day done

This morning die 1 hour on the exercise bike on level 1 while playing on the wii. It felt like 15 minutes!

Did 60.20 minutes, 27.05km and burned 616 cals.

Off to physio now

Mario world and cycling

Took my dog for a walk this morning but she was only walking on 3 legs so only took her for a 5 minute walk.

Decided to play Mario world and cycle on my exercise bike.

Think I will do this all the time while I am cycling as the time passes really fast.

Did 30.10 minutes 18km an burnrd 300 cals apparently.

Off to physio now then off to work.

I am going to try and do another 30minutes to 1 hour on mario world and the exercise bike tonight when I get home from work.

Slack Week

This week I haven't been able to walk with the dog at all! I have been to physio for my knee everyday tho.

I Also went to work and back on my trail bike 4 times which will have burned a few more calories and also did a lot of walking at work which will have helped a bit.

This morning I have done my first session on the exercise bike.

I only used level 1 so as to not strain my knee too much.

I did 30.17 minutes, 13.34 km and burned 304Cals.



Will try to do a bit more and also want to go for a ride on my motorbike.

Day 2 done

Walked the dog this morning again but today my knees and ankle were really sore.

I am still planning to walk every morning this month. I have decided to start off slowly in order to try and avoid more injuries.

Started Training Again

I started training again this morning. I got up at 6am and went walking for 45 minutes with my dog.

My knees felt good and the walk was good all in all I struggled a little starting off but after I warmed up it was fine.

Also took my car to clean so did 2 x 15 minute walks as well.

All Clear

Had my last physio session today and was allowed to cycle on the exercise bike. I asked him if I ok to use my exercise bike and he said that I can but only on a low resistance and only on the exercise bike.

I have a return to my doctor on thursday so I will find out if I need more physio and if I can start going back to the gym soon.

Fit by 41 1/2

Due to working loads and tearing my acls in both knees I havent been able to loose any substantial weight so I have decided to push my goal date 6 months forward.

I am now able to walk pain free so will start walking every morning before work and I am planning to also do a upper body curcuit while I am rehabing the knees.

I got up at 6am this morning but due to a stomach bug I picked up new years eve I decided that it was better to wait another day to fully recover from the bug before I start exercising.

Loosely my plan for January is:

Weekdays

5:30 - 6:00 - Hand Bike
6:00 - 6:30 - Walk with dog
6:30 - 7:00 - Upperbody Circuit
7:00 - 7:30 - Stretching

Weekends

6:00 - 6:30 - Walk with dog
6:30 - 8:30 - Mountain biking

I have found that historically  I need to train in the mornings as my work regularily means that I miss training, also if I am also much lazier in the evenings!

Added to the exercise I have decided to stop drinking Coca Cola as much of my weight gain is due to drinking at least 2l of coke a day and all of the extra calories it brings.

I havent had a drink of coke this year (3 days) so not doing too badly.