age:28
wieght:130lbs
height:6'0" without shoes
current ability:
Body weight between 124lbs to 130lbs
Standing vertical 25"
Running vertical jump 28" ( not too accurate was measured after two days of squats and plyometric. I'm aiming for 5 inches higher. Will measure again in a few weeks. Want to surprise myself.)
Squats: 170lbs pr:220
Deadlift: 170lbs 2x
Bench press: 80 lbs
Currently my dunking ability is what many would call " high layup while grabbing rim".
Diet: not too strict, but I make sure to incorporate fruits and protein from meat and nutritional drinks
current goals:
Would like to maintain body weight unless it's weight gain due to muscle mass.
Continuously Increase leg and arm strength
Increase vertical by 4" by summer 2011 increased strength in my two feet jumps
Squat 1.5x body weight (124lbs bw) by the end of march 2011-personal record 220lbs
Deadlift around 250 by the end of March 2011
Dunk consistently by the end of 2011(no girly dunks, strong aggressive dunks)
Bench press 100lbs easy by the end of march
I will greatly improve this jump.
future goal:
Two hand dunks
Great leg and arm strenghth
36" running vertical
Squat 2x body weight (I think I'll get this by the end of summer)
diet
February 18, 2011- honey bunches of oats boost plus 350 calorie drink. a plum an a blueberry bagel with strawberry cream cheese a pack of peanut butter crackers 240 calories 5g protein chef boyardee 210 calories 8g protein bk steakhouse burger w/ cheddar n jalapeño and a med curly fries. (I don't drink soda)milkshake mcd 10piece chicken nuggets a pack of peanut butter crackers 240 calories 5g protein
February 19, 2011- Nutritional drink ( boost plus ) 350calorie,TGIF- chicken breast and mash potatoes and a slice of cheese cake, Another TGIF- chicken
breast and mash potatoes 2 chicken tenders, A banana, Honey bunches of oats: 160 calories, Plum
February20, 2011- Bananas, Honey bunches of oats, Turkey burger(grill),Hotdog(grill), Chicken breast (grill)
February 21, 2011- 2bananas boost nutritional drink, 2grilled pieces of chicken, chef boyardee 2apple bars, pack of peanut butter crackers.
February 22,2011- cheese steak, fruit cup bk steakhouse burger w/ cheddar n jalapeño and a med curly fries
weekly workout
Day 1 (lower)
dynamic warm up + short sprints ( 5-10 sprints at 10-20 yds etc.)
Squat - 4 sets of 5-8 reps (increase weights by 5-10lbs)
RDL (romanian deadlift) - 3 sets of 6-8 reps (same as above)
Lunge or BSS- 2 sets of 10-12 reps each leg
Standing calf raise- 2 sets of 15 reps
Day 2 (upper)
dynamic warm up + short sprints
Standing press (military press)- 4 sets of 5-8 reps
Pull up/chin up/ assisted pull up (recline row) - 3 sets of max reps (12 reps on all sets add load)
lateral raises- 2 sets of 10-12 reps
dips/close grip bench press- 2 sets 8-10 reps
plank hold for time - 2 sets of 45 seconds (once able to hold in good form add resistance with weight or move to a more advanced plank variation, i.e. one arm up/one leg up, etc.)
* day 1 and day 2 could be mon, tues, rest wed, then day 1 again on thurs, day 2 again on friday, off the weekend.
Soreness/aches
February 19- really sore hamstrings
February 20- hamstrings and arms
February 21- arms are really sore
February 22- an ache in the back of the knee/ soreness in wrist
February 26- knee is feeling a lot better. Will continue to rest/ wrist still sore when pressure applied.
March 1- wrist still sore when pressure applied.( don't know what's wrong with it) back sore from squats
