alright alright for my serious first post i figured i'd start with adarq's questionaire and kinda go from there


What I need to know:

AGE: 23

HEIGHT: 6 feet tall pretty much exactly...perhaps half an inch taller

WEIGHT: as of 2 days ago when i last weighed myself 205...could be less

SLEEP SCHEDULE: so i work shift work...basically one week 4pm-12am next week 12am-8am with 12 hour weekend shifts...and i have most of the fallowing week off...rinse repeat...and yes i take sleeping pills fairly often

BODY TYPE:i'm long limbed short torsoed and midsection chubby!...i'm not fat but i forsure wouldn't want to take my shirt off in front of anyone but my wife!

GOALS: my goals are pretty basic...get up higher in the air and dunk basketballs down! getting fitter and stronger is a part of this...thus they also are goals...the higher i jump the better...i'd definetly like to jump over 40 inches with time

CURRENT ABILITY: to be honest i'm not too entirely sure...i know i've been moving better in ball and i hit 315 in the squat with a good amount of ease about a week ago...i few times people have commented while playing basketball that i could've/should've dunked

INJURY HISTORY: right now i've got a pretty sore left rotator cuff...i've broken arms ankles all sorts of stuff but it's been a few years since i was last seriously injured

TRAINING HISTORY & ACHIEVEMENTS: not much...i just got back into seriously training after about a year of stagnation...i've been squating for about 2 months and the weight has gone up consistantly...i've lost about 20 pounds also....when i was younger and skinnier i could 1 hand dunk and that was before i weight lifted...i've always had decent jumping ability...my dad could get his elbow above the rim...but i've never been particularly fast though i never worked to be

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: going to the gym 1 or 2 days a week running for 5 minutes...standing vertical jumps running vertical jumps...a few depth drops or jumps...squating generally 3 sets of 6-8 and playing basket ball 2 out of every 3 thursdays

BRIEF OVERVIEW OF CURRENT DIET: i have been doing a decent job of eat well...i have been averaging about 140-150ish grams of protien a day and i try to keep my calories under 2000...i drink the occasional regular soda as reward...and i usually give myself one bad day of eating per week...sometimes there are more than 1 though hahaha

IMPORTANT ACTIVITIES: Li have a super weird schedule like i've stated...one week i work eveings the other nights and the next is more normal...it's makes getting into any set pattern pretty hard...i work 2 out of three weekends and the 3rd i usually go down to new york to visit my family if i can

i'm doing pretty minimal work...i'd really love peoples take on what i'm doing...also any idea what i should do for my shoulder?

ok so i hit the gym today and had a rather lack luster workout where i learned a thing or two about my weaknesses

                                    warm up and plyos

did a 3 minute warm up on the treadmil working up from 6.5 to 10.5 for the last 30 seconds

then i did some split lunges side lunges and archers lunges for further warm up and mobility

i put my lifeline pwer jumper on for the first time since i started working out again and did some high knees ect.

3x6 standing jumps for height witht the power jumper on...did rebound jumps off reps 5 and 6 in the sets

running two leg jumps w/power jumper 3x5...was harder to find my run up with the power jumper...i kept collapsing

few single leg jumps w/power jumper...followed by a few single and double leg jumps w/o power jumper

3x7 18(roughly)inch depth jumps...feeling fairly reactive...room for improvment but not bad!


                                     weights!

ok so heres where i gained a little more insite on my training...i'm finding that my lower back is most definetly my weakest link/limiting factor in my squat...i'm having some lower back pain and im leaning forward too much...it hardly even feels like my legs get hit when i got heavy...my back is whats making the lifting hard...i figured i'd drop the weight and just try some half squats...as soon as i hit a certain point my body just started tilting me forward...bad stuff!...it actually seems like i maintain a straighter back when i go deeper...but both hurt...


squat
bar x5
135x5
185x5
225x1
255x1
275x1
275x2
255x1
225x1
barx10 speed squats
95x10 speed squats

suggestions for lower back streches and strength work would be awesome!

Seems like you really aren't sure of what you're supposed to do right now.  My recommendation?  Keep writing in this journal to journal your progress and daily training, but training questions?  Ask in the other sub forums where you're more likely to get responses from people with more knowledge than me

Np man.. I'll be keeping tabs on your journal.  Hopefully we both get to DUNKING sooner rather than later.

workout for march 15 2011

i just hit some split squats side lunges and archer lunges for 2 sets of 10 for a little more volume on top of yesterdays workout followed by a set of 20 push ups...it all felt pretty nice!

i've been eating a ton of cottage cheese lately because of it's high protein low calorie profile but man am i jonesin for a freakin whopper with cheese and bacon with some zesty souce on the side!!!!!...i think i might need to do that tomorrow or the next day to maintain my sanity!

hit the gym....nothing to write home about

3x5 standing jumps
3x5 running jumps
squat
1x8 bar
1x8 135
1x5 185
1x5 225
1x1 225
1x1 275
1x1 315 fail

i managed to make a video which i'll post or send to adarq and lance but regardless i think i need to take a few weeks off from squating for my lower back...so for the next two weeks or so i'll probably deadlift and definitely lunges and step ups