29/09/15 - Back to it

Managed to get motivated this morning.

I started off doing 10 minutes on the exercise bike as a warmup (5 minutes L1 and 5 minutes L2) I rode 4.64kms I then took the dog for a walk. We walked for 47.10 minutes covering 1.9 miles and climbing 688ft.

After the walk I did the following exercises:

- 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

Tonight I am planning on doing another 10 minutes on the exercise bike followed by 3 sets of 3 minutes skipping before I go to basketball training.

25/09/15 - Slow week

Have been really busy this week and haven't had time to walk in the mornings or do my bodyweight training.

My weight was down to 92.1kgs yesterday which is good.

I have played basketball tuesday, wednesday and thursday this week and I am going to play again tomorrow and probably sunday as well.

I am feeling much stronger after the last 2 weeks of bodyweight training and all of the basketball. I am able to run pain free for the first time in 6 months to a year and on wednesday I was able to outrun 17 year olds so not too shabby for an over weight 42 year old!

Last night was even better as I started training again with the Uni team and we did a really heavy session and I was in better shape than half of the players.

Next week I am going to go back to shooting in the mornings as my shot really sucks at the moment.

13/09/15 - rest day

Had a rest day today as it was lashing it down again all night.

Slept in until 9:30 too.

Weigh in today was better 93.3kgs 30.1% bodyfat.

12/09/15 - Make-up day

Weigh in was better today even though I didn´t work out yesterday, I was however running around all day on errands.

Weigh in was downb 0.6kgs to 93.0kgs and the bodyfat stayed the same at 29.1%.

Got up early and did the following exercise:

12/09/15

7:13-8:00 - Walking dog, 46:41 minutes 2.2 miles 333ft climbed

8:00-8:10 - 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

Have basketball training tonight in the next town so should burn off wven more of the coca cola induced weight and hopefully loose the bloated felling I woke up with this morning.

*****update*****

We played 3v3 for an hour and a half last night which was cool but I was on a coca cola come down with a foggy head so played really badly!

11/09/15 - No training today!

It was raining in the morning and I worked from 7am until midnight so didn't have time to train today.

Weigh in was worse again today:

93.6kgs and 29.1% bodyfat. Drank 3 cups of coke today too! Weight up 0.5kgs from Yesterday.

10/09/15 - No Aerobic done today

Wasn't able to walk again today as it was lashing it down again! So slept in for an hour and a half until 7am.

My weight and bodyfat were up today to 93.1kgs (+0.5kgs) and 31.1% (+1%).

I only managed to find time to do the following exercises today:

20:15-20:20 - Exercise Bike

20:20-20:30 - 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises


I also drank 2 glasses of coke as it was all we had in the fridge!

09/09/15 - No walking today

Wasn´t able to walk today as it was really windy and raining!

My weigh in was better today as I have lost the 1/2kg that I put on on sunday. Today I am back to 92.6kgs and my bodyfat is 29.1%.

I did the following workout this morning:

• Exercise bike - 6.79kms 15 minutes L1 10 minutes L2
• 20 x squats
• 20 x pressups
• 20 x stepups
• 20 x crunches
• 20 x lunges
• 20 x back extensions
• 20 x calf raises
• Exercise Bike - 7.10km 10 minutes L2 5 minutes

08/09/15 - Hung over!

Woke up early with a bit of a hangover as yesterday was a bank holiday and we went to my sister-in-laws house for a barbeque.

Put on 1/2 a kg yesterday my weight was up to 93.1kgs this morning.

I am pretty pleased with myself as even with a hangover I managed to get up early and walk the dog. I was really slippery as it has been raining pretty much constantly for the past 3 days.

We walked for 37 minutes and covered 1.4 miles and climbed 482ft.

Didnt do my circuit this morning as I had to go to work but will do them after work as a warm up for basketball practice tonight.

Update.

Did 10 minutes on the exercise bike followed by my circuit:

• 20 x squats
• 20 x pressups
• 20 x stepups
• 20 x crunches
• 20 x lunges
• 20 x back extensions
• 20 x calf raises

I then went and played basketball for 2 hours.

Even after 2 days my legs are feeling much stronger and I am definatey going to have to rais the reps next week from 20 to 25.

07/09/15 - body fat percentage down

just done my weigh in and my weight is the same (92.6 kgs) but my body fat percentage is down from 31% to 28.1% which is positive, especially since I haven't really trained much in the last month apart from playing basketball and the odd walk with the dog.

This morning it is pissing down so I am going to substitute the dog walk for 30 minutes on the exercise bike followed by stretching and my bodyweight circuit that I planned to do all of last week and only did once!

I have set myself the goal of doing these exercises every weekday morning (5 days) this week and then will set the same goal for the next 4 weeks. The goal is to drop my weight down to 85 kgs before I start Jump training on Monday 5th October. To help me reach my goals I am going to do daily weigh-ins and log them firstly in a workout log and Weight/bodyfat chart which I will copy to this blog on a daily basis. I am also going to track my vertical Jump on a weekly basis starting today and then recording every sunday. My vertical jump height will also be recoded on the weight chart to see if there is a correlation between firstly weight loss and vertical jump height which there definately should be but also to track the gains of the Jump training program once I start it.

It will also be good to track how usefull basketball training is to weight loss.

Last night I got a new Jump training Program from http://www.verticaljumptruth.com/ took a quick look at it and decided that I need to do some base training before I start doing the training (hence the goal of doing bodyweight circuits every morning for a month.

I liked the program because it uses a mix of weight training, plyometrics and Basketball specific Jumping drills. Also it is limited to 3 times a week which fits into my schedule better also it is not using crazy numbers of sets and reps.

It also usesweight exercises that I can be substituted for bodyweight + weight vest/medicine ball exercises.

Just Finished the following:

11:45 - 12:00 - Exercise Bike - 7.2km 5 minutes L1 10 minutes L2

12:00 -12:10 - 20 x squats

- 20 x pressups

- 20 x step ups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

12:10 - 12:25 - Exercise Bike - 7.35km 10 minutes L2 5 minutes L1.

My vertical Jump is a dismal 18 inches!!! That is half of my vertical when I was younger (36 inches!!!).

03/09/15 - No training again this morning!

Played basketball last night for 1 hour and 30 minutes at the local school. It was a mixture of the school team, university team and local team so a good mix. It was full court for the full one and a half hours.

I also did 16 minutes on the exercise bike followed by dynamic stretching before the training session which helps a lot and I was able to play without pain in my leg for the first time for a few weeks.

The cool thing is that it is going to be a weekly thing now. Also the coach told me that the Uni court has had the floor fixed so the veteran training sessions will start again next week which is more good news.

Unfortunately or fortunately depending how you look at it my car wouldnt start after training so much to the disgust of my son we had to walk home which is about 2 miles. On a positive note I am much less stiff as the walk acted as a great cooldown.

Wasn't able to get up again this morning as I couldnt sleep until gone midnight again. I also didnt have time to train this morning as I had to walk to work as I had to leave the car outside the school last night.

Still I got a mile walk in this morning and will have another mile walk home tonight.

My weigh in was better still this morning. I am now back down to 92.6kgs so al lot happier this morning except for the hastle with the car!

I am much more positive now as I will now have training 4 times a week starting next week so the weight should start dropping off. I will have team training on tuesday nights, Mixed training at the school wednesday nights, veteran training at the uni on thursday nights, unstructured run at the club on saturday afternoon and training in the next town on saturday evening so I will be playing 6 times a week which is excellent.

02/09/15555 - Forced Rest day

Had to have a forced rest day today as I was really aching after walking, calestetics and playing basketball last night. Also only got to sleep after midnight so no chance of getting up at 5:30am!

My weigh in this morning was better! down to 93.3kgs so lost 300g in a day.

Going to play at one of the local schools tonight so not too worried about not training this morning.

01/09/15 - First bodyweight circuit done.

Got up early again this morning and walked the dog for 33:50 minutes. We walked 1.4 miles and climbed 477ft.

When I got back I did the following circuit:

20 x Squats
20 x Pressups
20 x Stepups
20 x Crunches
20 x Lunges
20 x Back Extensions
20 x calf raises.

Going to ride the exercise bike for 20 minutes and stretch before going to play basketball for 2 hours.