IT'S BEEN LOGN SINCEI  RECORDED HERE.ANYWAYS

Basketball.
Simple layups and shooting stuff for feel for a fewm inutes.

standard lay ups L and R, 5reps each hand at each side.

reverse layup(which i did not finsihed as I've never trained reverse muchi n the past before i got injured)

spent a lot of time here working on hitting the board.

Got it in the end.


Pushups 3x15-12-10
(really grown weak)

bice  'p curls 5kg 2x10(i think lost count)

tricep extension 2.5kg x 2x8

houlder matrix. 2 sets.


Lateral 10(2.5kg)
Front 12(2.5kg)
rear 10(2.5kg, gotta lower down next time)

shoulder work aint so qualiy for rear.
Form on lateral raises go bad at about 8th rep. forced to finish. not sure if i trained my lateral btw

that's all

cheers

basketball

simple layups warmup

game pace normal lay ups 20each side.

some reverse layups, but missed alot.

Did some layup drill with friend,.
Put pressure on each other while cutting in.

Muscles became really lazy after an hour or two..


had enough for the day and went home for stretching.

did a new stretch which seems to stretch my exterior side of the leg

cheers

yeah for real.

er man, you knwo i have just started soprts again as my doc said i can. I'm much weaker now and my knees esepcially are holding me back even when i practice layups as it slows me down.
I'm gonna take a day or two off and go back practice as there's no poitn practicing layups too slow as I wont be doing them in game

 well, the main point is increasing my flexibility first, or i wont progress much. this fking stiff back and legs of mine are giving me problem. so until i ge tmy back fixed, i'll be training push ups, some othr hand stuff, and then fulll sped layup from a triple threat position,.

right now, my weakness, i think that's not so important now as I REALLY gotta get my basic up first. my layups gotta be more consistent, and then ;practice my shooting form to be consistent . Once I'm strong enough I'll start reverse layups, not that I can't do, just that I gotta need more practice first or i'll be missing 7/10?

oh btw, i dont havem uch tiem to practice as i usually have tuition until 4, and by the time i come back, and settle down, dfrink some shak or something, n go out to the bball court, it'd be 4.30-5?ppl start coming around that time or somedays later. So the only days where i get to traing like at least 1hour 30minutes by myself with no disturbance would be only on monday,friday,saturday mornign and sunday.

cheers

i'm gonna have a workout schedule somethign like this, would probablym odify it while i do it. havent started it yet


PHASE I
Exercise Tempo Week#1 Week#2 Week#3
Low Peterson step-up (try
to raise box each week)
3-1-2 2x25 (per
leg)
3x25 3x25
2-leg ski squat 10 second pause at each
position with 5 positions
2 sets 3 sets 3 sets
Split squat 5-2-2 2x15(per
leg)
3x15 3x20
Cross body off-box lunge 3-2-2 2x20 (per
leg)
3x20 3x20
Standing hip abduction 3-2-2 2x25 (per
leg)
3x25 3x25
Scissor hip extension 3-0-x 2x20(per
leg)
3x20 3x20
Bodyweight squats (go all
the way down)
1-0-x 2x100 3x100 3x100


Phase II
Exercise Tempo Week#1 Week#2 Week#3
High Peterson step-up 3-0-2 2x20 4x20 3x20
2-leg ski squat 5 positions – hold
each position 15
seconds
2 sets 4 sets 3 sets
One-leg squat (hold onto
something for balance)
3-0-2 2x10 4x10 3x10
Scissor hip extension 3-3-x (pause 3
seconds at the top)
2x20 per
leg
4x20 3x20
Side to side twisting lunge 3-0-2 2x25 3x25 3x25
1-leg straight leg deadlift 3-0-2 2x10 per
leg
4x10 3x10
Burnout complex: squat,
alternating lunge (per leg),
alternating step-up jumps, jump
squats
Perform 20 reps of
each in succession
2 sets 2 sets 2 sets


Phase III
Exercise Tempo Week#1 Week#2 Week#3
1-leg ski squat 5 positions with 5
second pause at
each position
2 sets 3 sets 3 sets
King deadlift 3-0-2 2 sets of as
many reps
as possible
3 sets of
A.M.R.A.P.
3 sets of
A.M.R.A.P
Low squat ankle jump
into paused lunge
Explosive- hold
the landing for 3
seconds
2 x 6 per
leg
3 x 6 per leg 3x6 per leg
1-leg good morning 3-0-2 2x max
reps
3x max reps 3x max reps
1-leg squat on box 3-0-x (place low
box behind you
and sit down and
back on it)
2x10 3x10 3x10
Burnout complex:
perform 20 reps of each
in non-stop fashion 1
leg at a time: split squat,
step-up jump, one
legged hop in place
3-0-2 on split
squats, explosive
on step-up jumps
and one legged
hops
2 sets per
leg
2 sets per leg 2 sets per
leg



Phase IV

Exercise Tempo Week#1 Week#2 Week#3
Split squat (pause at the bottom
and explode up)
5-3-x 3x8 4x8 3x8
Jumping King deadlift 1-0-x 3x max
reps
4x max
reps
3x max
reps
1-legged ski-squat 5 positions- 10
second pause at
each position
2 sets
(per leg)
3 sets 3 sets
Natural glute-ham raise Lower slowly
and push yourself
back up
2x15 3x15 3x15
Free standing 1-legged squat 3-0-2 2x10 3x10 3x10
Scissor hip extension 2-0-x 2x20 3x20 3x20
Burnout complex: perform 20
reps each non-stop of squat,
alternating lunge, alternating
step-up jump, jump squat
Explosive 2 sets 2 sets 3 sets

basketball shootign practice not so tiring.

push ups 3x20-10-20

pull ups 2x4 (leg assited pull ups)

chin ups 2x4 (leg assisted)

bicep curl 3x11x5kg

tricep right arm.
3x2kgx20

tricep left arm.
3x3.5kgx13

shrugs oen set for fun

Shoudler matrix x2 sets
2.5kg
front 15

lateral 11

rear  delt raise iwth dumbbels
5kg x14?


thats all cheers

309mminutes basketball shooting

push ups 3x22-18-15

pull ups 2x5 (elg s assisted)

chinups 2x5-4 (legs assisted)


triecep ext.
Right 3x2.5kgx20

left 3x4kgx20-20-19

shoduler matrix

2sets

front 15x2.5kg

lateral 15x2.5kg

rear 20x5kg

about an hour plus of shootign and pick up games.



upper body

push ups 3x25-17-14

pull ups , chin ups
6-6, 5-4, 3

and tricep superset
3sets
bicep 5kgx 12-11-11

tricep
R 2.5kgx20-20-20

L 4kgx20-19-18


SHOUDLER MATRIX
3sets

lateral 2.5kgx13

front2.5kgx15

post 5kgx20