Shortdunker Photos on Instagram

Report inappropriate content

@successin12

DAY 169: A great day for a workout. Squats sets: 1x5 50kg, 1x5 60kg, 2x5 65kg 1x5 70kg - new personal best! Deadlift sets: 1x5 40kg, 4x5 45kg (weary of my left shoulder, so I didn't raise it to 50kg). Bench press sets 6x5 30kg to shoulder strong again - I will stay on this weight for the next session as well. 1 leg calf raise sets: 2x15 18kg - up 2kg from last session. People would tell me with their body language that they don't believe I can achieve my dream to one day dunking a 10ft basketball hoop because of all my old injuries slowing my progress - but I'm going to give it everything I can to make it a reality. Don't let other people's disbelief in you stop you from attaining your dreams! It's better to fail at what you love than succeed at something you're not passionate about. #successin12 #success #dreams #goals #create #achieve #dunk #dunktraining #basketball #shortdunker #coach #lifecoach #lifecoaching #gym #gymlife #exercise #vitality #happiness #strength #jump #jumptraining

7
@successin12

DAY 167: an easy cycle, with my HR averaging 110bpm - a bit too easy. After checking my watch setting, I realised I had set my maximum heart rate to 164bpm instead of 184bpm. I'm writing this session off as more of a rest day since realising my error. Unfortunately the batteries have died in the Suunto watch, so there are results from it posted here, but the exercise bike did manage to maintain the same HR reading during most of the exercise, so the bike's results seem relatively accurate. Next workout is Day 169 with leg press & bench press. #successin12 #success #exercise #cycling #gym #gymlife #dunk #dunktraining #jump #jumptraining #shortdunker #basketball #notoverthehillyet #fitness #strength #health #vitality #happiness #fulfillment

2
@successin12

DAY 168: yum! Satay chicken & some corn, peas & capsicum. The corn, peas & capsicum may not be really low in carbs, but they're much better than the stuff I usually eat - eg. rice & pasta. Next grocery shopping day I'll focus on gathering my salads & low carb alternatives to rice an pasta. I need to drop this weight off fast to reach my goals (less than 200 days to go!!!). Aiming for 72kg weight, -8% body fat & a ability to fly like Muggsy Bogues (5ft 3in/160cm dunker) Spud Webb #health #fitness #lowcarb #training #dunktraining #dunk #shortdunker #basketball #food #diet #gym #gymlife #nutrition #success #successtraining #coach #lifecoach #lifecoaching #spudwebb #muggsybogues #underdog

3
@theg.o.a.t2float

Couple rim attempts after a gym session. Just a little sneak peek, with real dunks on the way real soon! Stay tuned #vertical #dunker #ballislife #grind #5foot6 #shortdunker #bounce #basketball #goat2float #flight #onmyway #work #explosive #progression #nba #dunk #gym #court #earnednotgiven #athlete #athleticism #training

5
@successin12

DAY 163: Plyometrics workouts again! I thought my body would be use to this workout by now, but it still really works the muscles - especially the pistol squats. I might not be strong enough to go all the way down, but that doesn't mean the pistol squats are easy by any means. Loving these exercises! How are you going with you life goals? Send me a message if you'd like a quick chat about your goals πŸ’ͺπŸ‹βœπŸŒŽπŸ†πŸŽβœˆοΈβ›΅οΈπŸŒ…πŸŒ πŸ‘πŸ’°β€οΈ I wish you all great success! #successin12 #success #happiness #fulfillment #strength #health #vitality #dreams #goals #livethedream #coach #lifecoach #lifecoaching #dunk #basketball #dunktraining #plyometrics #jump #shortdunker #notoverthehillyet #stayyoung #adidas #salomon

3
@successin12

DAY 161: this felt great to progress from 200kg to 220kg for one set & 180kg to 200kg for the remaining 4 sets on the leg press. At this stage I think I'll have to maintain this weight for a little while as the knee joints are feeling pretty sore, but we'll see how things go in a week. How are you feeling about your progress? Are you where you want to be, or are you struggling to make progress? Let me know if you'd like some help. #successin12 #legpress #gym #gymlife #weighttraining #jump #dunk #basketball #dunktraining #shortdunker #makeithappen #success #happiness #fulfillment #strength #health #fitness #vitality #coach #lifecoach #lifecoaching

14
@successin12

DAY 161: It's been hard work in the gym to get this massive result of a 7cm increase in jumping height in only 7 days. Only 42cm to go before I attain the jump height to dunk. What are your thoughts on this progress? #successin12 #success #dunk #dunktraining #shortdunker #basketball #dunkchallenge #jump #jumptraining #jumpheight #gym #gymlife #exercise #plyometrics #weighttraining #coach #lifecoach #lifecoaching #livethedream

3
@skighathletics

5'8" dunker with some power. Tag @famouslos32 !! Check out my new YouTube video of my 2016 accomplishments. Go www.skighathletics.com to figure out how I did it! Or, go in the description of my YouTube video to the link to download the app with my jumping plyometrics on it! All workouts will be up within the next 2 weeks! Find me in "Practice Plans"! . . Which pass was better the oop or the dunk into my arms? . . @famouslos32 @houseofhighlights @highlighthub #dunk #adidas #nike #basketball #slam #dunkademics #skighwalker #newyear #bounce #deadlift #firstphorm #shortdunker #whitepeopleareevolving #den #psu #indigo #yeeesssss

1
@successin12

DAY 155: Plyometrics workout is both fun & challenging. Because of all my old injuries, I have to be careful not to over do any of my workouts. If I could, I'd workout much more than I do - but I've learned that some parts of my body can't match my desire for exercise. All I can do is carefully monitor the different aches & pains & make sure I stop well before injury occurs. Otherwise, I could be out for months with an even bigger setback. But I will succeed. I'm determined to make this happen. I've already fulfilled one of my biggest dreams - which is to be a coach who helps people reach their dreams. Want to know how I can help you can achieve your dreams? Contact me for a free introductory coaching session (see profile for contact details). Stop dreaming & take action today #goals #dreams #success #successin12 #livethedream #strategy #desire #purpose #meaning #drive #inspire #create #business #finances #believeinyourself #selfdevelopment #change #newbeginnings #relationships #gym #gymlife #plyometrics #stabilitytraining #dunktraining #dunk #basketball #shortdunker #jumptraining

2
@lukedrader

Jump like a White Man. πŸ‘ βœ”

8
@successin12

DAY 154: Still a long way from achieving my Dunk Challenge, but at least now I'm recording the progress. Still 49cm from dunking. With the combination of losing the excess fat (approx +20% body fat, aiming to bring it down to 8%), building more stability in my knees, developing more power & strength in my legs, as well as mastering the jumping & dunking technique, I believe this goal is achievable. Age & old injuries are my biggest challenges, having already experienced a few injury setback during last year's challenge, I'm carefully monitoring my techniques, reaction to training sessions & speed of recovery. If you would like some coaching on life goals, contact me for a free introductory life coaching session (see profile for details) #successin12 #coaching #lifecoach #lifecoaching #transformyourself #wealth #success #dreams #goals #change #weightloss #strengthtraining #plyometrics #basketball #dunk #dunktraining #shortdunker #dunkchallenge #learn #grow #livethedream #gym #gymlife #learningtofly

6
@successin12

DAY 151 & 152: finding ways to measure my success for my dunk challenge & other goals. Measuring your results is a good way to stay motivated on your journey. Does it look impossible? Well it ain't easy that's for sure. Goals like these take a lot commitment & focus - especially when you're somewhere between 5'7"-5'9" 36 yrs old & know that the window for such goals are closing fast. People will tell you you're crazy for chasing such dreams, but what they don't know is story behind your desire & the feelings that come with it. It's my attempt to defy the impossible. Contact me for a free introductory coaching session an see what my coaching can do for you #successin12 #success #basketball #dunking #dunk #shortdunker #dunktraining #defyinggravity #jump #jumptraining #baller #bball #livethedream #health #fitness #weightloss #vitality #strength #power #gymlife #gym #coach #lifecoach #lifecoaching #successcoaching #free #freesession

0
@successin12

DAY 152: the planned workouts for today changed from Plyometrics to 30mins of cycling, leg press & bench press due to headache (ever tried to do Plyometrics with a headache? It ain't fun - nor do I believe it would be good for my health). Great progress made on the bench press & leg press - really happy! Be wise to remember that success depends on your attitude when things aren't going forward as well. There are always plateaus & setbacks to any journey, as hard as we try to avoid them, they are inevitable. It's then, you can focus more on celebrating the achievement of taking action and the efforts you put into attaining the goal. This is just one of many things you can do to maintain a positive mindset whilst pursuing your dreams. If you want to know more about what coaching can do for you, contact me (see profile for details) for a free introductory session! #free #freesession #coaching #lifecoaching #lifecoach #successin12 #success #change #livethedream #happiness #fulfillment #wealth #vitality #financialfreedom #health #exercise #gym #gymlife #strengthtraining #dunk #dunktraining #power #shortdunker #basketball #purpose #meaning

1
@jj_jumpjournal

2 weeks after injury ➑ 2+ months after injury.. Had to make a mix on Ol' Reliable (my old hoop) before the year ended. Keep in mind it's December 31st in rural Ohio so its a little difficult to "warm up" for dunking πŸ˜‚ Rim is 9'6", but is super saggy so probably barely over 9'. ... ... #dunk #dunker #shortdunker #teamflightbrothers #newyear #bouncekit #injury #vert #vertical #jump #jumper #bounce #dunksesh

4
@successin12

DAY 147: like many of you out there I managed to put on a little weight over the Christmas break. Ultimately I've given myself a 8day pass to eat & drink whatever I like an whatever I'm given over these holidays (excluding alcohol). But it started with saying "Ben & Jerry's ice cream to share on New Year's Eve is okay". Then it was "wow, some really expensive chocolates as a gift on Christmas - I guess that's okay since they're expensive lol". After that I decided that I would give myself a free pass from 24th-31 December to eat chocolate, drink coffee an whatever else. I did hold off the urge to drink coffee till Boxing Day night with a mocha at hip coffee shop in Helsinki. After the 31st December, I'll be back to reconditioning my negative emotional associations to all bad foods & drinks. Today's workout turned out to be one of much progress. I finally raised the weight on 1x5 deadlifts by an extra 10kg to 50kg. Progress on my squats was raised by 5kg on 2x5 to a surprising 60kg. A little setback with my waist expanding from 89cm to 92cm, but this has already begun to shift to 91.5 after 24 hours, so I believe This setback will probably be short lived. Remember not to let the setbacks get you down, as you'll experience them from time to time regardless of whether they were avoidable or not - they are eventual, but not permanent. Keep pushing on & fight for those dreams! #success #successin12 #strengthtraining #powertraining #jumptraining #dunktraining #gymlife #gym #squats #deadlifts #learntofly #basketball #dunk #shortdunker #lift #journey #coach #lifecoach #lifecoaching #1freesession #free #introductorysession

2
@gohrakguzman

A lil obsessed with dunking, to be better every day. #dunk #addict #jump #verticaljump #shortdunker #skills #beast #athlete #sky #mexico #jumper #hardwork

4
@theg.o.a.t2float

Summer vert on 9'9. #shortdunker #summerlegs #bounce #vertical #jump

0
@successin12

DAY 144: There are no excuses not to workout on your holidays. I'm not saying that you should exercise in a tiny space to get your work out, but I imagine you could come up with easy, simple & safe ways to do a workout away from home. On Christmas Eve morning I completed some squats, 3/4 pistol squats, sit-ups, push-ups & moderate jumps. The excuses you create are what lie between you an your goals. If you found yourself creating excuses, it's not too late to turn it around. If you need some help making consistent progress towards your goals, contact me for a free 1 on 1 introductory coaching session (see profile for contact details). Live the dream! #success #successin12 #livethedream #goals #dreams #change #noexcuses #training #awayfromhometraining #exercise #dunktraining #holidays #basketball #shortdunker #strength #health #vitality #happiness

7
@jj_jumpjournal

πŸŽ„πŸŽ„ MERRY CHRISTMAS! πŸŽ„πŸŽ„ Quick mix of my low rim session with @uncledean_87 the other day... I love making these edits. πŸ˜… . . #dunk #dunker #teamflightbrothers #vert #vertical #jumper #shortdunker #dunkmix #christmas #basketball #dunksesh

4
@jj_jumpjournal

I was gonna make a mix with this in it but I couldn't resist posting it as a single. This is my favorite dunk I've ever hit. πŸ†™πŸ†™πŸ†™ @uncledean_87 with the assist . . #dunk #dunker #vertical #vert #teamflightbrothers #shortdunker #dubbleup #jump #jumper

6
@successin12

DAY 138: I love coming to the gym to workout. I'm addicted to the feeling I get when pushing weights up & the satisfaction after completing a set. I'm proud of myself for controlling my desire to up the weights quickly, it's most likely saved me the pain of another setback of needless injury. After the workout there was a little pain though at the back of my left heel - an old basketball injury pain that comes back from time to time. I'll be sure to take it easy tomorrow so that it subsides quickly an I can get back to training on Thursday. Today's workout results - squats: 4x5 at 50kg & 2x5 at 55kg (up 1x5 of 55kg from last session). Deadlifts 4x5 of 40kg & 1x5 45kg (up from 5x5 40kg). Bench press 3x5 of 40kg & 2x5 of 45kg (up one set of 45kg from 40kg). One leg calf raises 2x15 at 16kg. Do you have goals you want to achieve in 2017? Email me to get a free introductory coaching session. I have experience in coaching people on the subjects of relationships, work, work life balance, employee to entrepreneur transitions, body transformation, sales & more. #coaching #lifecoaching #lifecoach #sales #salescoaching #success #successin12 #gym #gymlife #livethedream #dunk #dunktraining #shortdunker #basketball #squats #strengthtraining #goals #dreams #weightraining

0
@successin12

DAY 138: What a week of surprises! I don't believe I've lost so much off my waistline in such a short amount of time, although I've never really cared to measure it so often as I have done lately. In the past, I always figured I'd lose the weight when I lost it, an not to focus so much on it till it happened. I was patient. I believed that good things can take time, but measuring my successes daily makes me want to do more of what I can to lose the fat more quickly, building momentum with each success (as long as I manage my emotions regarding the setbacks). 2cm more an I'll be down to the 87cm - my final measurement for the first successin12 challenge. I feel in control of my weight loss, an feel confident enough to consider slowing it down, as I want this process to be a healthy one. I know that losing weight too quickly can cause problems like gallstones, slowed metabolism, liver damage & other problems associated to fluid loss. None of this is advice to you as everyone's needs & challenges are different. For 1 on 1 coaching to help you on your journey, email me (see profile page) for a free 1st session. #success #successin12 #loseweα»‹ght #weightloss #dunk #dunktraining #jump #basketball #shortdunker #jumphigher #health #vitality #strength #power #motivation #drive #inspire #coach #lifecoaching #lifecoach #free #free1stsession #livethedream #dreams #goals

6
@jj_jumpjournal

Y'all gotta follow your dreams. The process is worth the result ... ... Dope picture from like last year. πŸ˜‚ . (I had no bunnies then, but more than I do now with this injury). #dunk #dunker #shortdunker #teamflightbrothers #nba #bouncekit #vertical #vert

6
@successin12

DAY 136: feels great to know I could easily move up from last weeks 150kg reps to 180kg for 2x5. The warm up was 1x5 at 50kg, then 1x5 at 150kg. It's feels great to be this strong. I know I may have to slow things down due to previous injuries & let my body catch up in handling the weight. If you followed me in my last Successin12 challenge, you'll remember I injured myself numerous times trying to attain results too quickly. It was a painful lesson to learn that I need to take my time with my progress, that my body doesn't recover quite as fast as it used to. I've also looked to try an improve my diet, supplement & recovery plan. I believe I'm much more prepared this year than I was last year. #success #successin12 #dunk #shortdunker #basketball #dunktraining #weightraining #gym #gymlife #health #fitness #strength #vitality #legpress #legday #goals #dreams #livethedream #jump

3
@successin12

DAY 134: cardio time! 263 calories burned in 35 mins, average heart rate 128 bpm.The aim here is to burn calories & strengthen different muscle groups in my legs. I feel lighter an stronger, but I must remind myself that the improvements may be gradual & to enjoy the process. There will be big & small wins, setbacks & plateaus along the way. It'll be rest day tomorrow, with a focus on education & building the successin12 website. Need some help getting results or just want to speed up the rate of your success? See my profile for contact information regarding coaching #successin12 #success #lifecoaching #mentoring #plan #goals #dreams #purpose #business #weightloss #happiness #wealth #health #fitness #vitality #basketball #dunk #dunktraining #shortdunker #believeinyourself #leadersaskforhelp #leadership #entrepreneur #sunnto

10
@successin12

DAY 133: It's always easier to jump higher with less fat weighing you down. At 5'9" I need to make every adjustment I can to achieve the feat of dunking a 10ft #basketball hoop. For all of you out there trying to lose weight, I know the setbacks you can face on a regular basis - most notably for me are the fluctuations of my waist measurements jumping back & forth all the time. Between the 94cm & the 92cm measurements there were plenty of numbers not consistent with the effort I was putting in. Once I even fluctuated to 96cm after the 93cm measurement just days prior. I've come to accept these fluctuations, as I know & #trust in the #strategy I'm using. I wish you #success with your #weightloss journey & attaining your #goals. Should you need help, let me know, as I apply everything that give my clients & more. Check my profile for my email to attain your free coaching session #dunk #shortdunker #livethedream #successin12 #weightlossjourney #jumphigher #change #desire #dreams #dontgiveup #lifecoach #freecoachingsession #free

1
@successin12

DAY 132: progress is slow, but I'm okay with that knowing that it's because of my previous injuries. If you had injuries before, you probably know what I'm talking about. It has taught me patience when it comes to seeing physical changes & improvements - I've learned to appreciate the gradual progress. Today's session started off with cycling & rowing for warm up, then stretches. The #weighttraining was mainly leg focused again beginning with #squats 4x5 50kg (skipped a set due to sore legs from Plyometrics on day 130), followed by #deadlifts 5x5 40kg which I should be able to increase the weights on during the next session to 45kg. 1 leg #calfraises was 2x15 16kg was next followed by #benchpress 4x5 40kg + 1x5 45kg. Warm down with sit-ups 3 max sets on the exercise ball & rowing, then stretches. Still loving my workouts & feeling stronger everyday #dunktraining #dunk #basketball #shortdunker #gymlife #gym #exercise #conditioning #legday #energy #vitality #health #success #successin12 #stronger #progress

1
@successin12

DAY 130: Plyometrics workout day & it felt amazing. After the plyometric workouts I decided to see what my max squat was. 100kg was too much, but I found that I could do a half squat at 90kg. The max squat feels like quite a achievement for me. I'm aiming for a #maxsquat of 120kg, so I'm a little far off. Can't wait to #dunk my first 10ft hoop. #squats #basketball #plyometrics #weighttraining #shortdunker #livethedream #dunking #dunktraining #boxjumps #fitness #strength #vitality #health #goals #success #successin12

3
@successin12

DAY 128: back to the gym. Today is leg press 1x5 50kg, 1x5 100kg, 3x5 150kg. That was a good burn, but I'd really like to see myself achieve this weight on a single max squat. Squatting a weight of 150kg would be a good indicator that I've built the power I need to dunk a 10ft basketball hoop, leaving me to work on my stability, speed & jumping technique. I'm still a long way, but I'm making progress. The last thing I need, is to push myself too hard an get an injury, so I'm happy to take my time for now. Additionally I did 1x 10 min warm up on the bikes, then 5 mins at a moderately fast pace before doing stretches. Regardless of whether I mention it or not I always do a warmup & warm-down followed by stretches before every session. This is crucial to maximise my efforts & prevent injury. #jumptraining #gains #dunk #basketball #shortdunker #gym #gymlife #weighttraining #legpress #beyourbest #grow #improve #stronger #success #successin12 #realsuccess #coaching #lifecoaching

2
@successin12

DAY 126: still down at 50kg 5x5 for squats & it even felt a little difficult to complete. Deadlifts at 40kg 5x5 are pretty easy & so is bench pressing at the same weight & number of reps & sets. Calf raises are almost easy enough at 16kg 2x15 to begin raising the weight to 17kg - I'll try that out next session. I'm not straining & sweating as much to complete all the workouts which might be either a sign of my fitness improving or that the gym has lowered the thermostat temperature πŸ˜‚ #weighttraining #gym #gymlife #dunktraining #dunk #shortdunker #basketball #biggoals #bigdreams #makeithappen #squats #deadlifts #benchpress #gains #jumptraining

2
@successin12

DAY 124: begins with an intense workout (for me) for only 35mins including warmup, warm down & dynamic stretches. This has been a great workout that I found on YouTube, it always leaves me soaked in sweat by the end - even though I find myself freezing in my apartment sometimes. It's a great way to start my day. There is no excuse to not workout with the vast array of exercise programs available at your fingertips. No gym membership - find a workout program on YouTube that suits you. The only drawback I'm finding is that I'm exhausted by midday & need a 30min power nap to recover. It's a luxury to be able to do this (joy of working from home), but without it I'm not at 100%. Don't get me wrong though, it used to happen when I had a job too, but I'd just push through it an still be amazing at my job - but why be wiped out, when you can be more effective with a 30min break, get more done & actually enjoy the process? There are plenty of success articles that suggest resting when you're tired so that you can power through more effectively & make better decisions later that day. As for days 120-122, my workouts have been relatively light with a focus on knee stability exercises, squats & sit-ups approx x2 a day, I will be adjusting this routine over the next few weeks #exercise #strength #youtube #cardio #fatburning #fitness #gymlife #dunk #basketball #shortdunker #jump #jumptraining #success #successin12 #livethedream #dunkchallenge

3
@successin12

DAY 117: last session was plyometrics, this session is weight training. I feel weaker on the squats (back down from 55kg to 50kg 5x5), but stronger on deadlifts (still on 40kg 5x5) - I have no idea why though. Bench pressing the usual weight felt unusually difficult, considering I've been lifting the same weight of 40kg 5x5 for some weeks now. One leg calf raises was more difficult with on the usual 16kg 2x15. Even after almost 2 years, my right big toe is still sore enough for me to take extra precautions whilst doing the 1 leg calf raises. It gets better, but very slowly. I haven't tried jumping for a hoop for months now, so I'm going to have to record my jump height soon to help me assess my progress. I hope I can at least touch the hoop by now #dunk #basketball #shortdunker #jumpprogram #slamdunk #gymlife #gym #success #successin12 #havefaith #believe #goals #dreams #strengthtraining #jumptraining #dunktraining #squats #deadlifts #benchpress #bicepcurls #ropepulldowns #1legcalfraise #stairsworkout

2
@successin12

DAY 114: After a few hours of recording videos & editing I move on to working on my basketball dunking goals. Did some research to collect some new excises that could help me improve my jump, an found some exercises that were similar to the ones I had tried before. Additionally, because there is a box to jump on at my new gym, I can now add box jumping exercises to my routine. A great focus will be on stability & plyometric exercises. It was a good workout that really challenged me. #lifecoach #success #lifechange #successin12 #dunk #dunktraining #plyometrics #shortdunker #basketball #stabilityexercises #jump #air #airtime #flying #chaseyourdreams #impossiblepossible #30something

9
@successin12

DAY 111: After the closing of one opportunity, it's time to find peace in my workout. I've had a 3 day rest because of persistent pains in a big, ankle & heel, figure it wouldn't be bad to give them another days rest to help them heal. Raised 4 of the 5 squat sets from 50kg to 55kg. Deadlifts still feel like quite a challenge at 40kg 5x5, am I can feel a little strain coming through my left shoulder. Bench press is still at 40kg 5x5 & 1 leg calf raises are still 16kg 2x15. Various light weights to rehab my shoulders & finishing with 3 sets of maximum sit-ups on the exercise ball. Satisfying. #deadlifts #benchpress #squats #calfraises #shoulderrehab #curls #gymlife #weighttraining #training #conditioning #strengthtraining #dunktraining #shortdunker #5ftdunker #success #basketball #successin12 #gym

5
@successin12

DAY 107: happy with with the amount of work I was able to complete with both Successin12.com & my workout consistency for the entire week. Today I managed to complete both a morning 30min cardio workout & a end of day weight strength training session with all workouts being 5x5. Deadlifts 40kg, bench press 40kg, squats 50kg (last set raised to 55kg), as well as sit-ups & various light weight sets to increase all-over body strength. My body noticeably stronger from last week. #successin12 #success #heath #fitness #weighttraining #gymlife #gym #cardio #dunk #shortdunker #deadlifts #squats #benchpress #situps #lightweights #strengthtraining #vitality #strength

7
@successin12

DAY 105: My face after a cardio workout - that's a lot of sweat! I've been doing a cardio workouts whenever it's appropriate between my weight exercises & rest days. Today was the 3rd cardio session since day 1, an I figured I'd find it a little easier and upped my intensity in the beginning of the workout. By halfway through the 40min session I was dizzy & ready to throw up. I had to take 2 minutes to sit an compose myself before completing the remaining 20mins. I realise that I had tried to push myself too hard earlier on & was out of breath. The lesson I learned was that I needed to pace myself an up the intensity a little more gradually than what I attempted. Other than that, I'll also make sure I'm fully hydrated at all times, especially before commencing a workout and ensure that I've had some food 2hrs prior to working out. In addition to those preparations, I'll also work on my breathing, as it was shallow an uncontrolled during the session. Should this happen again, I'll check with my doctor. This is not advice for what you should do, it's only me sharing my experience. If you get dizzy during a workout, it can be serious - so take the precautions you believe you need to take. Stay safe & stay strong! #successin12 #success #cardio #dizziness #workoutthrowup #hydration #breathingdeeply #strength #fitness #noweights #dunk #shortdunker #jump #basketball #losefat #loseweα»‹ght

12
@successin12

DAY 103: the weights that I've been lifting for the past few weeks have now become relatively light & I believe my form is really good. In the next session, it may be time to #uptheweight .Today's weights were: #squats 50kg 5x5, #deadlifts 40kg 5x5, #benchpress 40kg 5x5, one leg calf raises 16kg 2x15, #lightweights with #bicepcurls #shoulderpress #ropepulldowns & various shoulder exercises. #gym #exercise #weights #weighttraining #jump #dunk #shortdunker #successin12 #success #strength #gettingfit #health #vitality #success

4
@successin12

DAY 99: workout again without raising the weights, but it's feeling lighter. Squats 50kg 5x5, deadlifts 40kg 5x5, bench press 40kg 5x5, one leg calf raises 16kg 2x15, exercise ball sit-ups set1:30 set2:25 set3:22. Did some other light weights for curls, rope pull downs, as well as various shoulder exercises. #weights #gym #progress #strengthtraining #dunk #basketball #jump #squats #deadlifts #benchpress #lightweights #atg success #successin12 #feelingstronger #training #shortdunker

5
@successin12

DAY 95: 2nd workout for the week. Applying Bruce Lee's rule of not lifting weights you can't lift. Keeping things lite this time so I can maintain good form an increase the number of times I workout per week (hoping to up it to x4 per week). Workout numbers - squats: 50kg 5x5, deadlifts: 40kg 5x5, bench press: 40kg 5x5, 1 leg calf raise: 14kg 2x15, exercise ball sit-ups: set1:30 set2:20 set3: 25 + various other exercises with 2kg & 5kg weights to warm up. #weights #exercise #squats #deadlifts #strengthtraining #success #successin12 #purpose #passion #health #workout #selflove #lightweights #recovery #jump #dunk #basketball #shortdunker

1
@jj_jumpjournal

Just a slowmo since I won't get any new footage for awhile. How high do you think this jump was? (Honestly). I am 5'8" and have a 7'1" reach. πŸ”™πŸ”›πŸ”πŸ”œβ³ . . . . . #jump #jumper #vertical #verticalleap #dunk #nba #shortdunker #teamflightbrothers #dunker #vert #injury #super_athletes @super_athletes

4
@successin12

DAY 91: working out almost every part of my body. Squats were reduced to 50kg 5x4. One leg raises was increased to 15kg 2x15, bench press: 40kg 4x5, deadlifts: 40kg 4x5, as well as various other exercises with light weights to improve my all over body strength. It's not about bulking up, it's about having a good life & the vitality to live it to its full. #success #health #gym #weights #energy #vitality #successin12 #strength #squats #benchpress #deadlifts #jump #dunk #shortdunker #strong

2
@successin12

DAY 78 (19.10.2016): on this day, I did my regular weight exercises to build more power in my legs. Squats: 50kg 1x5, 60kg 2x5, 70kg 2x5. One leg calf raise: 14kg 2x15. Deadlifts: 20kg 5x5 (getting my shoulders used to lifting weights again). Cause I went to the gym after 8pm, I was a little lethargic & it's shows on the video whist I did my 2nd 70kg squat set. I shifted down to 60kg after that set to avoid injury. Better safe than sorry when it comes to weights. #success #weights #gym #buildstrength #fitness #health #power #energy #vitality #goodform #jump #dunk #basketball #shortdunker #olddunker #livethedream #successin12

0
@jj_jumpjournal

Somewhere in paradise.. #dunk #dunker #shortdunker #teamflightbrothers

1
@trueballersunite

Nate Robinson with the move and jam #nba #trueballersunite #Bulls

5
@vietdung_97

Who said I can't dunk ??? #basketball #ballislife #lovethisgame #nba #dunk #monsterjam #shortdunker

2
@te_bounce

Two very close attempts after doing legs, just need to rest and ill be more consistent with these dunks #bouncekit #dunk #vertical #jumping #jumpscience #ymca #basketball #nba #shortdunker #jordan #balldontstop #verticaltraining

5
@successin12

DAY 53: Dare to dream big! I'm 5'9" & in my mid 30's, had lots of injuries in my knees and ankles - but I believe I'll be able to dunk by the end of these 12 months. Today's exercise were no weight exercises. 5x20 squats with just a bar to build consistency with my form & to build strength. Additionally I did 1x19 push-ups, 1x30 & 1x20 sit-ups, these are exercises do almost consistently. To help strengthen my joints I do both my knee stability & rotary cuff exercises & go for a 30-40 minute walk as a warm up. A complete range of stretches are completed comfortably after warm-up to prevent injury & increase flexibility & blood flow, this is also a great way to clear the mind before starting the work day. Last but not least, I also performed 2x40 calf raises. #health #fitness #fun #happiness #baskebtall #shortdunker #5ftdunkers #learntodunk #jump #makeyourdreamscometrue #success #successin12

0
@trinistrength

Squat #squat #shortdunker

0
@trenirajtepametno

Trening je trud, upornost, znoj... Medjutim postoji i druga strana gde ima smeha, druzenja, zabave, podrske, prijateljstva... :) #ourclient #luka #dunkman #happy #funnyday #dunkday #training #dunking #hood #strong #shortdunker #Batajnica #greatphoto #photooftheday #progress #bebetter #faster #smarttraining #onlinecoaching #individualcoaching

0
@raymon_quran

I'm wondering if I should dedicate myself to getting some stupid bounce πŸ€” I'm around 5'9" ... Hmm β€’ β€’ β€’ β€’ β€’ β€’ #shortdunker #fitness #slam #dunk #basketball #gym #workout #baller #hops #bounce #inthegym #ballislife #easy #quran #calves #quads #hamstrings #glutes

6
@belowtherim

Only 5' 6" getting so damn close. Rim is 10 feet. #tfb #teamflightbrothers #takeflight #dunk #dunking #hops #shortdunker

8
@woodenbwah

πŸ‘€ #shortdunker #5ft7 @teamflightbrothers

11
@avalanchefox

Didn't have a ball so I used a box πŸ˜‚πŸ˜‚πŸ˜‚ #dunks #dunkers #shortdunkerhighjumper #shortdunk #shortdunker #dunk #dunkcam #dunkfail

0
@renzo_junior

I'm bouta be done y'all I'm sorry lol... I miss it doe #tfb #teamflightbrothers #igothops #ballislife #bounce #shortdunker #dunking #windmill #basketball

3
@renzo_junior

Listen to rim cry from me abusing it lol 😩😩😩 I hope I can still get up #tfb #teamflightbrothers #5foot8 #ballislife #shortdunker #igothops #dunking #bounce

4
@renzo_junior

Only dunk I haven't done yet is between the legs.. Getting back in the gym so I can show my kids their pops use to get down lol πŸ˜πŸ˜πŸ€β€οΈπŸ™ŒπŸΎ. #tfb #teamflightbrothers #5foot8 #ballislife #shortdunker #igothops #dunking #bounce

2
@renzo_junior

I'm bouta cry. I was just getting good it wasn't no rim grazer dunks I was up. Then life hit me.... I'm coming back baby πŸ€β€οΈ #tfb #teamflightbrothers #5foot8 #ballislife #shortdunker #igothops #dunking #bounce

2
@renzo_junior

I know I prolly can't do this nomore 😩😭 but I'm hoopn tonight.. It's been 3 months. I was mad this day so I was disrespectful to that rim lol. #tfb #teamflightbrothers #5foot8 #ballislife #shortdunker #igothops #dunking #bounce

0
@renzo_junior

As you can see the ball is at my knee (no homo) #fullextention #windmill #hoopwithdraws #ilovethisgame #ballislife #fullextententionwindmill #slamcam #shortdunker #5foot8 #bounce πŸ˜ŽπŸ°πŸ°πŸ€

0
@renzo_junior

I still got it πŸ˜΄πŸ‘ŒπŸΎπŸ‘ŒπŸΎ #dunking #5foot8 #shortdunker #banging #ballislife #bounce #hops #ilovethisgame #rising

2