Wassup everyone, hope this journal is informative and helps keep me motivated and steadily improving.

some background info....

AGE: 29

HEIGHT: 5"9.75 barefoot

WEIGHT: 174

SLEEP SCHEDULE: varies daily from 12am-5am, but I strive for 8 hrs daily

BODY TYPE: naturally 155, 174 through years of weight training and pigging out, moderately fit/ top heavy

GOALS: to dunk with 2 hands by jan 1st, 2012

CURRENT ABILITY: graze the rim 4/9/11

INJURY HISTORY: some lower back discomfort. I believe from trying to do plyos with minimal knee bend. Just discovered to land in more of an athletic stance.

TRAINING HISTORY & ACHIEVEMENTS: at 27 could touch rim with 2, after 1year of consistent plyo training 2x/week- workout consisting of dynamic wu
 1.side by side cone jumps 3sets of 8
 2. 2 legged bounding 3 sets of basketball court
 3. 1 legged boundin 3 sets of basketball court
 4. box jumps reactive jumps (24 in) 3 of 8
 5. 2 legged rim jumps 2x8
 6. 1 legged rim jumps 2x6

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: 3-5 days in the gym for 2 hrs

BRIEF OVERVIEW OF CURRENT DIET: 3-6 meals/day eggs, brown rice, jap sweet pot, chicken thighs, whey protein, kale

IMPORTANT ACTIVITIES: pick up basketball 2 times a week

Thanks, great to be here. This website is freaggin awesome!!! !!!
 
MON 4/11/2011 LEGS W.O.1
       5 min foam rolling (hip flexor10reps, quads 10r, tfl10,hamstrings10r,groin10r, rhomboids10r,lats 10r)

       dynamic wu-1 leg hip raises 2x8, neck rolls, leg swings, heel kicks, walking knee ups, spiderman lunge with over head reach, squat stand

plyos  -1. side by side cone jumps 2 sets 8 (very very minor knee discomfort)
            2. 1 leg side by side cone jumps 2 sets of 8 (need to rest longer than 20 secs btw sets, and focus on reps!)
          
            3. box tuck jumps forward( 10 plastic rings approx 24inch total, jump up onto box and slight hop off and tuck jump softly is 1 rep)
                2 sets of 8

weight training
           1. front squats barx10, 95x3, 115x3,135x5,145x3,145x4 (do not like front squats- hard to see initial stance w/ cross grip, shoulders feel slightly bruised.) Different exercise next monday-bulgarian split squat
              
           2. trap bar deadlift barx8,135x3(bar weight 45),185x3,225x3easy,245x6 explosive medium diff,265x3,285x1

           3.reverse med ball plank/ reg med ball plank 35 sec each then calves with 230 10,10,10(regular, toes out, toes in; too lite 5 seconds eccentric explosive concentric.

            did 2 more sets of 35 sec rev med ball planks/ 35 sec reg med ball plank followed by calves 410x8,8,8(still very easy but a little burn)

 stretching calves, hams, quads, hip flexors, abs, lower back

              

Thursday 4/14/2011 Legs (2)

   5 min foam rolling-hip flexors, quads, hamstrings,tfl,groin
    dynamic wu-1leg glute bridges, spiderman walk, leg swings, squat to stand, neck rolls, arm swings/rotations, butt kicks, torso twists

   plyos- side x side cone jumps 2x8
             1 leg 2 x8
             multiple box jumps med plyo box(18inch) and ten rings(approx 24inch) 3x6 (jump onto plyo box off and onto 24inch and off=1 rep), need to concentrate on landing in an athletic stance and not so stiff!!!

  back squat
barx8
95x3
135x3
155x3
175x3
195x3(only 2/3 deep)

box squats (just touched med 18 inch box end point for depth)
155x8
165x8
175x8

1 legged hypers rt lft
wux8
25x8
25x8
35x8

calve raises
wu180x 4 reg,4inner,4 outer
450x8 reg (4-5 sec neg, explosive concen)
450x8 inner
450x8 outer(burn)

stretching-calve, hams, quads, glutes,lowerback

Thanks for the support!  Us adults can have dreams too right, haha.

Monday 4/18 Legs (3)

5 min foam rolling hip flexors, quads, hams, tfl, groin, calves, upper back, lats, chest

dynamic wu
side cone hops
8,8
1 legged side cone hops lft,rt
8,8
tuck jumps
8,8
rim jumps
8,8
front squat
barx8
135x5
155x5
135x8
135x8

trap bar dl
barx5
135x3
185x3
225x3
245x7 gotta wear pads callus ripped
265x4

calves/rev med plank/med ball plank
90x12(4reg,4outer,4 inner)
450x9reg/40sec/40sec
450x9outer/40sec/40sec
450x8inner/40sec/40sec

kettleball swings
50x15,15

stretching-calves,hams,quads,hip flexors,glutes,lower back, abs

Thurs 4/21/2011  Legs (4)

10min foam rolling-hip flex, quads, tfl, hams, groin, calves, upper back, lats, chest

dynamic wu- glute bridges, walking frankensteins, leg swings, shoulder, neck rolls, squat to stand, spiderman walk

box jumps(focusing on landing on 10 rings and off is 1 rep) 6,6
single leg box jumps(on 8 rings)lft rt 6,6
2 legged rim jumps(only concentrating on height without rebound off vert) 6,6,6rt,6lft

back squat
barx5
95x3
135x3
155x2
185x2
205x3 (depth is weird w/o box)

box squat (9rings approx depth of 18 inch plyo box)
185x8
190x8(f'ed up and only loaded 5 on lft side)
205x8(pretty easy)

1 legged hyper lft rt
wux8
45x6,6,6,6

Calves
540x8 reg
leg press machine calves
380x8 outer
380x6,2 inner

Stretching-calves,hams,quads

Mon 4/25/2011 lats/shoulders

**note- approx reach~7'7**
   rim grabbed lft or rt, touched w/ 2, 2 legged running vert estimated 32"

wu- hot shower

wide grip pu(widest grip/bar angles)x10,8,6.75
widest on straight bar x 8.5,6, 5.5
2 inches out shoulder width x 6.7, 5.5
shoulder width x 6.5, 6
under hand close grip x 6.5, 6

pailoff press rt lft
125x8
140x8
155x8

shoulder hammer press
170x8
180x7(5sec neg last rep)
190x3///95 sec negs)

cable explosive lateral raise rt lft
15x8
20x8
25x8
30x6

rear delt machine
110x8
120x8
130x7

stretching- lats, shoulders

Nice work!  That's a serious workout right there!