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Author Topic: FreshNikez's Flying in Four Journal  (Read 741 times)
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FreshNikez
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« on: February 09, 2011, 03:20:09 pm »
0

.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
« Last Edit: February 15, 2011, 09:19:40 pm by adarqui » Logged
"When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now"
-Allen Iverson
adarqui
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« Reply #1 on: February 10, 2011, 08:01:56 pm »
0

welcome man!


Quote from: FreshNikez on February 09, 2011, 03:20:09 pm
Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

well it's definitely not out of the question if you consider the end of summer is around late august/mid september, your SLRVJ isn't that far off from a 1 handed dunk i'd imagine, considering you 1 hand grab it on a good day.. 1 hand rim grab would be around 4" from your fingertip i'd imagine, you would need to get around 2" of your wrist over rim with one hand, to be able to dunk two handed.. so you're looking at ~5" more inches to dunk one handed and ~7" more to dunk two handed.



Quote
CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

what kind of VJ workouts have you done ?



Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.

well, i can't do custom workout stuff right now i'm just swamped, but i do have some basic templates that you could benefit from:

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

it's a simple routine aimed at improving a few key lifts (squat/lunge/calf raise + ghr/hamstring stuff)..


but if you could, please elaborate on what you have done for your vertical in terms of vj programs etc.. because your squat isn't that bad relatively to your bodyweight, but for sure it needs to increase safely, probably well past 2xBW considering your strength levels now in relation to your current vert..

do you know your single arm reach? not sure what your vert is without that measurement.. so i'm kind of just guessing as to what it could be.

peace man
« Last Edit: February 10, 2011, 08:03:58 pm by adarqui » Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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im da bess mayne.


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« Reply #2 on: February 12, 2011, 10:41:27 pm »
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Quote from: FreshNikez on February 10, 2011, 08:09:21 pm
Quote
well, i can't do custom workout stuff right now i'm just swamped, but i do have some basic templates that you could benefit from:

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

it's a simple routine aimed at improving a few key lifts (squat/lunge/calf raise + ghr/hamstring stuff)..


but if you could, please elaborate on what you have done for your vertical in terms of vj programs etc.. because your squat isn't that bad relatively to your bodyweight, but for sure it needs to increase safely, probably well past 2xBW considering your strength levels now in relation to your current vert..

do you know your single arm reach? not sure what your vert is without that measurement.. so i'm kind of just guessing as to what it could be.

peace man

Would you say I am fairly reactive? Also, is my svj up to par with my squat?

well it's hard to say, jumping from a stand still needs practice just like off a run.. but from the looks of it, sure, you're a bit more on the reactive side..



Quote
My vj workouts have mainly consisted of squats, deadlifts, depth jumps, jump squats, and playing alot of basketball. However, I have not been too consistent in the weight room.

well that's a major issue, consistency is key.. if you want to improve SVJ, you're going to have to practice it more.. but regardless, need to get consistent in the weight room and build even more strength.. i'd incorporate some upper body work too, at least bodyweight, and some calf work.. glute/calf activation work 'daily' (~5days a week) can really help too, this is just done bodyweight, at night usually

pc
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
joejoe22
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« Reply #3 on: February 13, 2011, 12:26:37 pm »
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Hey bro, got several questions for you:

1. How old are you?
2. What level basketball are you playing and how much?
3. How often can you get in the gym and for how long each time?
4. Are you trying to gain any weight?
5. What is your 40 time?
6. Do you have any knee or ankle problems?
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My Progress Tracker:  http://www.adarq.org/forum/progress-journals-experimental-routines/joejoe's-progress-tracker/

My YouTube Channel: http://www.youtube.com/user/hoseb22?feature=mhum
adarqui
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« Reply #4 on: February 13, 2011, 08:15:08 pm »
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Quote from: FreshNikez on February 13, 2011, 08:08:51 pm
Does anyone have any experience with the jump manual?

not many people here do it, everyone does "custom training" for the most part, smolov, 5x5, vjb, intro block..

isn't jump manual big on leg press? i think only 1-2 people on here leg press as a max effort movement.. leg pressing is much less effective than squatting, for vert/speed/power gains... actually i think those 1-2 people leg press as an accessory movement.. it would be hard for you to find serious athletes leg pressing for performance gains.

pc
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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im da bess mayne.


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« Reply #5 on: February 15, 2011, 09:20:11 pm »
0

.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't gotten any major gains from any of the vj workouts I have done.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Basketball

BRIEF OVERVIEW OF CURRENT DIET: Pretty clean; I get my protein and veggies.

IMPORTANT ACTIVITIES:
Basketball

I was wondering if someone could make me a customized workout.
.

^^ lmao



Hey guys,

HEIGHT: 5ft 11in

WEIGHT: 135lbs

SLEEP SCHEDULE: Around 8 hours

BODY TYPE: Ectomorph
Long Arms

GOALS:
35in+ SVJ
42in+ SLRVJ and DLRVJ

Squat: 2xBW
Deadlift: 2xBW
Bench Press: 220lbs
Become the best basketball player I can be.
Dunk with two hands by the end of summer.(Is that a realistic goal?)

CURRENT ABILITY:
SVJ(Slap backboard and glass)
SLRVJ(Hang on rim-not consistently; Only on a really good day)
DLRVJ(I can touch rim off of two feet.)
Squat(Parallel): 225lbs
Bench Press: 135lbs

INJURY HISTORY:None Smiley

TRAINING HISTORY & ACHIEVEMENTS:
Haven't go
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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« Reply #6 on: February 15, 2011, 09:21:22 pm »
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why did you delete your original post freshnikez, explain it to me...

are you smoking crack?
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Raptor
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« Reply #7 on: February 16, 2011, 03:13:56 am »
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WTF is going on in here? One ultra-mega-extra long post of the same thing? ninja
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adarqui
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« Reply #8 on: February 16, 2011, 01:33:06 pm »
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Quote from: Raptor on February 16, 2011, 03:13:56 am
WTF is going on in here? One ultra-mega-extra long post of the same thing? ninja

dude was nuts, he pm'd me like 20 times on how to 'change the title of the journal', then the whole time he realy just wanted it completely deleted... then he modifies the original post for some reason.

ive had to deal with these kinds of people 3 times or so, it's so odd, they are out of their mind..

i dont get what's going on in their head..

they come on the site, they post a journal, they want it deleted, they pm me like 100 times about it, then i ban them.

pc
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Raptor
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« Reply #9 on: February 16, 2011, 02:25:56 pm »
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Well it's good that you don't understand them. I'd worry more if you were understanding them. ninja
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BMully
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« Reply #10 on: February 16, 2011, 05:09:53 pm »
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Quote from: adarqui on February 16, 2011, 01:33:06 pm

dude was nuts, he pm'd me like 20 times on how to 'change the title of the journal
[/quote]

Damn.......I thougt I was smart when I did it....all by myself Smiley
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