AGE: 18

HEIGHT: 6'1

WEIGHT: 186lbs

SLEEP SCHEDULE: 7.5-8 hours ( from 9:30pm or 10:00pm to 5:30am )

BODY TYPE: Fast - Moderate Metabolism, I have a skinny arms, some fat at lower abs, and a quiet big legs.

GOALS: increase my VJ, get quicker, put some muscle mass.

CURRENT ABILITY: I can dunk 1-LRVJ on 9'9 I don't know how much is my RVJ but maybe its 33-34'', I can hand the rim with 2 hand from standing, I can dunk with one hand if some one throw the ball for me, my quickness isn't that good 6/10, my speed is not that bad maybe 7/10 i had never timed it.

INJURY HISTORY: Lower back injury which take me off for almost one month, and a lot of sprained ankles.

TRAINING HISTORY & ACHIEVEMENTS: mmmmmmmm, I hadn't really left weight constantly I mean the longest time maybe for 2 months in a row, than i quit and focus in my basketball team practice, than i go back to lifting for month or something than i quit and so on, I play in an international league in my country its something like d2 college level, also we just went to the next level last season we take the 1st place so we moved to d1 level which is going to start after 3 weeks from now.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Unfortunately, I went to college its not a college its a schoolership
which prepare you for college I'm studying now English, Math, Physics, Computer, and some other subject, so it's pretty hard and intense program, after I finish this year I'll study my major in US, so my school time from 7:00am to 4:00, and I'm living residence hall sponsored by schoolership program, so i live in a remote city from my family.

BRIEF OVERVIEW OF CURRENT DIET: well,
early morning: protien shake True Mass, cornflakes with milk.
breakfast: some pancakes, 2-3 eggs, bread, juice.
snack: chicken sandwich, egg sandwich, juice.
lunch: fish, rice, salad, juice.
snack (2hours before workout) : rice, potatoes.
30 min before workout : BSN No Explode ....... during workout : Xtend ........ after workout : True Mass with Cell Mass
diner : pasta or see foods with rice or trurkey sandwich, cornflakes with milk.

IMPORTANT ACTIVITIES: becides my college, my basketball season will start after 3 weeks, and my coach want me to train every day by myself, but i'm going to play 2 times a week, and maybe after some workout i'll cool down by shooting around the hoops.

I know I use a lot of supplements but I want to recover as much as i can, my workout routine:

Friday - Lower Body A :
Pojo Jump 3x10
Depth Jump 3x5
Squat Jump 3x7
BB Squat 3x5
BB Power Clean 4x3
DB Blugrauin Split Squat 3x8
Plank 3x1m

Saturday - Upper Body A :
Chin Up 3xFailure
Push Up 3xFailure
BB Row 3x5
BB Bench Press 3x5
BB Curl 3x10
BB Skulcrusher 3x10
Leg Lift + Twist 3x20

Sunday - Rest or BB practice

Monday - Lower Body B :
Mr Tuck Jump 3x10
Bound 3x5
Box Jump 3x7
BB Deadlift 3x5
BB Squat Jump 4x3
DB Walking Lunge 3x8
Side Plank 3x45s ''each side''

Tuesday - Upper Body B :
Pull Up 3xFailure
Deep 3xFailure
BB Up Right Row 3x8
BB Military Press 3x8
DB Hummer Curl 3x10
DB French Press 3x10
M-Ball Sit Up + Twist 3x20

Wednesday - Rest or Dunk session

Thersday - Rest or BB practice

so, how is my workout? what should I do besides hard work?
sorry for my english I'm Saudi.