whatup man, welcome!
I am definitely down for this. I've been training myself for the last 4 months because I quit smoking bud and doing opiates cold turkey and cigs. I have a beer once in awhile, that's it.
nice, good shit
In 7th and 8th grade I played aau bball, freshman year was the last time I played organized ball (quit in middle of season, unmotivated). Barely played ball after that, and played sparingly after high school. Also developed some bad habits like smoking, bad diets etc. Since freshman year till now, I've gained about 50-60 lbs and only grew about 1 in.
My stats right now-
AGE: just turned 26 few months ago
HEIGHT: 5 ft 8in 1.5cm
WEIGHT: 179lbs
SLEEP SCHEDULE: Right now i have a very erratic sleeping schedule because I used to do a lot of substances and played poker for a living (late nights and 1-2 day poker sessions, casinos, etc). I also have to wake up 2 times a week at 4 am to run pick up games with this group of dedicated bball players, so that messes up my sleeping.
BODY TYPE: I am kind of fat, and I carry a lot of fat around my belly and upper body. I think I am around 20-25% body fat. I was once 125 lbs with 6% body fat.
GOALS: I'd like to make NAIA team as a walk on next year fall semester when I enroll into college. It is a wack division so I think I have a chance. Dunking would be nice, but short term goal is to touch the rim which I'm about 5 inches short.
a routine focusing considerably on fat loss would definitely be beneficial right now, of course you'd still get in your lifting to build/maintain mass while trying to drop that fight.. but that's a big issue right now to take care of.
CURRENT ABILITY:
Standing vertical- 24-25 in.
Max bench- 210 lbs
Max free motion machine squat- 330
Regular barbell squat unknown due to bad form
Current routine in addition to pickup games and bball league:
Mondays and Wednesdays:
incline bench 3x10x115
bench 3x7x135
dumbell bench 3x15x70
free motion machine squat 3x5x160-220
decline situps 3x20
Tuesdays and Friday or saturday:
b. pull up machine 3x7x80 (need to be spotted around 100lbs)
dumbell rows 2x15x35
rows 2x12x105
lateral raises 2x15x30
45 degree hyper extention 2x15
pull up machine ab exercise (raising legs) 2x25
dumbell deadlift 2x12x70
INJURY HISTORY: No serious injuries in the past, besides a very serious sprain in 4th grade that has completely healed when I was playing king of the mountain in the snow. I have a little bit of plantar fasciitis when I dont stretch or when I run way too much.
TRAINING HISTORY & ACHIEVEMENTS: I used to train pretty hard in 7th grade- freshman year. I went to basketball camps and trained myself every day and even won some awards at future stars, so i do have some type of experience in training.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: For the last 3 months, I've been weight training, and playing a lot of pick up games. Joined a church league that has some pretty solid competition with inner city and former standouts. I lift about 2-3 times a week. Haven't been doing a lot of plyo since I play a lot of pick up games and league basketball.
no need for plyo right now, how often do you play pickup games, how often is the church league?
BRIEF OVERVIEW OF CURRENT DIET: I've been eating okay lately. Steak, potato salad and veggie salads, fruits, breads. I've stopped drinking soda completely in the last few months, replaced it with solid juice such as pure apple and cranberry.
nice, do you like propel? an even better replacement for soda would be low kcal drinks such as propel, you can buy propel packets for cheap and they are only ~10kcal per packet.
IMPORTANT ACTIVITIES: Absolutely nothing besides basketball sessions on m-w-f for 2 hours. It might make my legs pretty sore working out too much on those days.
ah ok m-w-f..
have you been dropping weight? If you have, your current routine is still effective so, only thing would be to make sure your diet is clean and you're eating slightly less than maintenance kcal's for the majority of the week.. if you havn't been dropping weight, i'd start looking at diet and make some very small changes, such as drastically reducing bread/potato (carb) intake at least 2 days a week, replace with green veggies or chicken etc.. Another thing you can do, to shift the kcal's burned vs kcals intaked ratio in your favor, would be to add some more 'cardio' to your off days, BUT, nothing intense, so, the best option would be to add in some 60min walking at 3.5-4mph etc, it doesn't sound like much but it would be about 350-400 kcal's burned, so if you got 3 of those sessions in on your off-days, you're looking at yet another way of making a bigger dent in that fat loss equation, plus it's non intensive and is a nice form of recovery..
that's just some quick suggestions for now, because really, there's no need for anything advanced right now until body composition is much more in check, then you could start introducing plyos/intensifying your resistance training routine. Currently you have enough time under tension to at least maintain mass, so that's perfect, by dropping fat and maintaining mass you will inherently be getting stronger via relative strength improvements.. I'm sure you will actually be able to improve your lifts though.
Basketball should be your main form of activity to prepare the joints/ligaments/muscles for explosive work, no need for drops/plyos/jump squats or any of that right now.
So in summary, add in 60min of walking to off days, try and find some very low cal replacements for your juices such as propel, and work on reducing starch/bread intake at least 2x/week.. If you do that, you're looking at a major shift in the calories out vs calories in balance.
Hope that helps for now, look forward to seeing your progress man! any questions just drop em`.
peace!@$!@
