Background info:
All my life was a skinny lanky kid, had to wear slim jeans etc. Through high school i averaged 5-6 hours of sports (basketball, american football, and senior year lacrosse)/day during the week, with 3-4 games on the weekends. I ate a TON of crap and drank an ok amount, but being so active/being young it didn't matter. graduated in 08 and took a year at belgian university just to learn french, wasn't serious, before starting my studies in america. joined a belgian fraternity and ended up averaging 90-100 beers/week. I was doing absolutly no sport, eating disgusting food when i was drunk, and waking up lazy and eating crap because i wasn't motivated to make good meals and had never cooked for myself. Did this for a year, then went to america. I had alot of problems with a depression problem I've had all my life, was quite unmotivated, no workingout/physical activity gained more weight, and left college after the first semester despite having a B+ average without working whatsoever. I moved home for a semester jan 2010 and my uncle got me motivated we started lifting together 5 days, i saw all the people at lifetime playing pickup basketball and finally got the courage one day to go play. Started out once or twice a week, and by the end my daily routine was wake up 5 am, lifetime 5:30-8 pickup ball, go home eat/sleep, lifetime pickup ball 11am-1pm and lifting with uncle over his work break 1-2 and then work 4-10pm. I went from my top (225 maybe even 230 lbs, which at 5'10 was pretty bad...) to i think my lowest was around 195 maybe 190, after 3-4 months, no real diet just tried to eat less bad stuff and more healthy stuff, and not overeat, and worked ok. But july 2010 tore my miniscus playing ball at lifetime, they repaired it so it was like 2.5 months without putting any weight on it, didn't do my exercises so even after the 2.5 months my muscles were all atrophied, finally started running and in january 2011 went to the gym to shoot around, ended up playing a pickup game when i knew i shouldn't, I was out of shape and hadn't kept up with my physical therapy, but i missed basketball so much, and there was an old guy and a girl playing, and half court so what bad could happen, just one night. played for a bout 3 hours and boom other acl torn. couldn't get surgery til may, ended up being behidn on physical therapy again. I'm back at school in belgium, too much beer again.
tldr got carried away cliffs
-super active in high school
-took a gap year in belgium gained alot of weight 2008-2009
-got my **** together started getting in shape
-2 knee surgerys july 2010 and may 2011
So I have 4 main goals,
1) 10 mile run at school on march 23rd
2) be able to play on a crappy club basketball team starting next fall
3) lift regularly
4) Weight loss
1) Have started running the last 2 months or so (however maybe average 1 time/week) Starting not being able to complete a mile I can now run about 2 miles without stopping however its tough and im incredibly slow. Me and my gf have decided we wanted to work to be able to run this 10 mile race in march, will be alot of work and I don't have an exact plan, I think I'm just going to run 3-4 times/week and try to add a half mile or so every couple runs.
2) I just emailed my middle school basketball coach who was my best friends dad, he played college, shortly in the NBA and then was a harlem globetrotter, for some workouts for basketball, when I get his response i will work on these workouts for, well im out of shape i need everything. Agility, shooting, ball handling, endurance will mostly be taken care of in running i guess, but some sprints i guess, we'll see what he says.
3) I have the lifting schedule i did with my uncle, not sure how good it is please feel free to critique, i personally have no idea.
Day 1) Arms/light bench
bench warm up 2x8,
more weight 2x5,
more weight 2x3
close bench- 2x8
Straight bar curls(bench bar)- 2x8
nazis (lay on bench, dumbell in one hand straight up, other hand with pinky in inside of elbow, thumb pointed down, hold your arm still and bring weight down to opposite shoulder and back up.. triceps)- 2x8
close straight bar curls- 2x8
kickbacks- 2x8
wide straight bar curls- 2x8
tricep pulldown machine- 2x8
dips- max
Day 2) Legs, back, abs
seated row- 2x8
leg press- 2x8
lat pulldown (in front and behind head) 2x8
calf raises 2x(try to go up every week)
kind of row exercise- on stomach on a bench thats pretty high with a bench bar underneath you, pull up to chest- 2x8
hamstring curls- 2x8
on your stomach, your ankles are under a support, bend at the waist towards the ground 90 degrees then pull yourself horizontal, 2x (try to go up every week)
dips-max
abs- 90x ab extreme whatever the f its called
day 3) Shoulders light bench
bench warm up 2x8,
more weight 2x5,
more weight 2x3
frontals- 2x8
salt and pepper (2 dumbells start together infront of you at your waist, arms at a bit more than 90 degrees, keeping the angle the same moving the dumbells outside and up until on top of your head like your'e pouring salt on it)- 2x8
shrugs- 2x8
upward row- 2x8
dips- max
day 4) legs back abs
seated row- 2x8
leg press- 2x8
lat pulldown (in front and behind head) 2x8
calf raises 2x(try to go up every week)
kind of row exercise- on stomach on a bench thats pretty high with a bench bar underneath you, pull up to chest- 2x8
hamstring curls- 2x8
on your stomach, your ankles are under a support, bend at the waist towards the ground 90 degrees then pull yourself horizontal, 2x (try to go up every week)
dips-max
abs- 90x ab extreme whatever the f its called
day 5) chest
bench 2x8
more weight 2x5
more weight 2x3
dumbell flys 2x8
incline bench 2x8
incline dumbell flys- 2x8
decline dumbell bench (no decline bench at our gym)- 2x8
decline flys- 2x8
pec flys machine- 2x8
dips- max
4) I'm not going to do a crazy diet, try to eat better overall, less crap, better food if i want a snack, less beer, and dont overeat. I think if i just think like that, and do enough activity I'll lose weight like I did 2 years ago.
huge tldr not sure if anyone will be interested in this at all but it'll be a journal for me and keep me motivated, first 2-3 weeks are hardest, then it becomes hard to not workout