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