Age: 17
Height: 5'5
Weight: 122lbs
SLEEP SCHEDULE: 7 hours on weekdays, 9hours on weekends.
GOALS: improve in my quickness, more explosive , shoot better and dunking
CURRENT ABILITY:
INJURY HISTORY: always have shin pain.
TRAINING HISTORY & ACHIEVEMENTS: 1 year back, do not anything about training until my friend guide me, had 0 knowledge of gym and was doing at the machines like leg press machine bicep curl machine and many others..worse still without a plan of what to do! was like going to the gym with him but not consistent but he thought me some simple and easy excercise. told him my goals and he taught me further. did research on then net. then i did the 3 times per week program.
monday - squat (atg) 4x10 (10kg)
- walking lunges 3x10 (10kg dumbells per side)
- calf raises 2x10 (5kg plate)
- then some core excercise
wednesday- same as monday just that sets and reps decreases to squat 3x8, walking lunges 2x8 and calf raises 2x8
friday - squats increase the weight and do 5 reps at each increase until my max squat. walking lungers same too amd calf raises 4x5.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: i am doing this routine now 3 times per week: warm ups
1x20 full squats (47.5kg)
1x20 pullovers ()
3 sets pull ups, 3 sets dips and 3 sets of sit ups
3 supersets of 10 biceps curls then pushups
hanging leg raises 3x10
plank 2x 1 min
side planks 1x30 seconds each side
FINISH:)
BRIEF OVERVIEW OF CURRENT DIET: High calcium foods, protein, rice, chicken, lot of veggies, and fruits. Avoid all alcohol and fast food intake except occasional instant noodles.
IMPORTANT ACTIVITIES: assignments, lectures, projects.
Poll
