AGE: 31.
HEIGHT: 6'0.
WEIGHT: 167lbs.
SLEEP SCHEDULE: 10pm - 4:00am then 5:00am - 6:30am always wake up for 1 hr in the middle of the night
BODY TYPE: skinny 10% body fat currently
GOALS: dunk easily 1 hand then progress hopefully to underneath the legs type of jams like a young vince carter or springs from and one
CURRENT ABILITY: I can barely dunk a mini basketball.
INJURY HISTORY: n/a
TRAINING HISTORY & ACHIEVEMENTS: I havnt really trained hard since 2007-2008. My best squat was 335 for 6 reps and could dunk a basketball 1 handed on a good day now I can barely grab rim and barely squat 245lbs for 2 reps.
you answered your own question right here. get that squat/deadlift/lunge/calf raise/upper body strength up.. that's priority #1 right now, bodyfat level and weight is good.. don't "dirty bulk" to make gains on your lifts.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I just started to use the BEAR MACHINE, glute ham raise jump squats jump soles, squat rack with bands, oly lifts, reverse hypers just cant seem to put on muscle or strength easily without suppplements like creating and protein shakes etccc.
wtf is the BEAR MACHINE haha..
that routine will work for you.. don't do anything dumb in the jump soles though, keep those exercises safe.. no dunk attempt in them etc like most of those idiots do, people get hurt like that.
BRIEF OVERVIEW OF CURRENT DIET: nutrition is good no fast food or fatty foods I stopped drinking protein shakes and supplements though. eat 5 meals per day no weight gain. good use more protein maybe since I am not supplementing. fish chicken steak eaten daily.
IMPORTANT ACTIVITIES: just work during the daytime
well if protein is low, which it might be, supplement in protein.. whey shakes.. got to have a high protein intake.. unless you're eating a good protein source for every meal, i'd supplement in protein from whey.
peace man
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