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@theg.o.a.t2float

Slowly back into the gym! Been on a cut for a long time now and still taking it easy from the shoulder injury, but I got some solid deadlifts in today. Here's a set of 4 reps at 320lbs (145kg) at 135lbs (61kg) body weight. Form check to see how it looked, first rep was kinda off as I lifted it too far from my body but the rest were not bad πŸ‘Œ I'll have jumping videos coming real soon, content has been slow because of the body ailments but it will pick up soon, believe that πŸ™ #gym #deadlifts #shortdunker #goinghard #jumptraining #threeplates #cutting #workout #grind #thegoat2float #fivesixdunker #BounceKit #hustle #2xbodyweight #progression #liftingheavy #conventionaldeadlift #compoundlifts #explosion #verticaljump

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@jj_jumpjournal

Fell in love with the aesthetic of this attempt and also wanted to see it in slo-mo. That equates to a quick edit in Vegas. This attempt was a borderline windmill, so I think next session I just have to jump straight up and go from 6 to 12 o'clock arm position right away versus bringing it around and I have it. This is a huge milestone dunk for me! Sorry for repetitive posts! (This is my journal tho). πŸ˜‚ . . . Question: Why do you think most people jump higher off dubble-ups? Many would say the "push off", but in this video I'm already nearing the peak of jump prior to the moment when that action is possible, and I don't visibly rise up any higher indicating that a push took place. I personally think it is because it incites a challenge and your body forces itself to maximum effort and explosion. I always have a faster run up, quicker plant, and more explosive take off when doing dubble-ups. Just goes to show the mental side of jumping. (Or so I think). Dunk session Friday! . . . πŸ˜ˆπŸ˜ˆπŸ‡πŸ’ͺ . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

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@jj_jumpjournal

I couldn't believe it... Soon. 😈 . . . Had 4 attempts of this dunk but this was the closest. Super stoked because now I know that I can actually hit it. Had the pick-up guys on the other court yelling haha. Man I would've flipped if I crushed this. πŸ˜‚ . . . #dubbleup #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #verticalleap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #explosive #athlete

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@jj_jumpjournal

They just keep coming now... just wait til you see these crazy attempts of something else on my boy @alexander_athletics phone. 😈😈 Still on some crazy tired legs!! You can blatantly see how slow I am on my run up rn πŸ˜‚ Need to rest efficiently so I can get to my full potential on court! Happy with this though don't get me wrong; we are progressing! . . Will try to get those attempts up soon. Have 2/3 days of rest depending on how my legs are feeling. I'm taking it easy on my legs. . . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #verticalleap #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive

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@jj_jumpjournal

Straight 10 Foot! 😈😀😀 I'm 5'8". . . First jump day of phase 3! Believe me when I tell you I had zero energy, tired legs, and no motivation. Yet, I managed to get two dunks today on ten. I am absolutely stoked for when I am fully energized and have good legs. . . Man this was a great day, got to see progress and also got to listen to new tracks by the Gorillaz. πŸ˜‚πŸ˜‚ (those are fire btw!! They collabed with Vince Staples on one and that blew my mind.) πŸ˜‚ . Let the Gainz Begin πŸ˜ˆπŸ‡ ... Thank you BounceKit! . . @superathletes @athleticstandard @bouncekit . . #dunk #dunks #dunkcontest #dunker #short #shortdunker #5'8 #dunking #nba #nbadunkcontest #calisthenics #strength #bounce #BounceKit #bunnies #jump #jumper #vert #verticalleap #vertical #10foot #teamflightbrothers #dunkelite

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@jj_jumpjournal

Man I swear these people don't know know how cold I be on court. πŸ™„πŸ™„ had to show them one time. 😀 . . Stay with ice in your veins! . . . @super_athletes . . #snow #snowchallenge #challenge #coldchallenge #dunker #dunk #dunks #nba #basketball #iceinmyveins #icebucketchallenge #short #shortdunker #bounce #bouncekit #vert #bunnies #nbadunkcontest #ballislife #ball #ice

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@30shortdunk

After 3 weeks of training & 1 week break, this is the result - a jump of 61.9cm or 24.37" . A little less than my previous record. Still another 30.14cm before I'll be able to dunk, which huge in terms of jump height improvement (27.74%). #successin12 #jump #jumptraining #dunk #dunktraining #dunkchallenge #shortdunker #basketball #nottooold #learningtofly #coach #lifecoach #lifecoaching #gym #gymlife #livethedream #under6feet #exercise #vitality #health #success

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@jj_jumpjournal

365 lb. deadlift at 150 lb. body weight. . Could have definitely done more but because of my knee injury my back was overcompensating. My form is usually gorgeous on my deads but now due to lack of flexibility and trust in my right leg my back is getting more involved. Need to fix it. Also didn't lock the knees to prevent unnecessary stress. (Pro tip for those with bad knees.) . . . . #dunker #shortdunker #explosion #deadlift #deads #legday #legs #strength #BounceKit #jumper #reps #orm

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@by_bozkurts

1 veya 1 buçuk senedir oynamıyordum demekki küflenmemişiz daha #basket #basketball #dunk #dunker #slamdunk #shortdunker #shortman

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@jj_jumpjournal

One day. πŸ˜‚πŸ˜‚ . . Second workout with the weights today since knee injuries. Bought a heavy duty brace to get through them. Trying to lift explosively and increase weight carefully so I can maybe see some gains. . . . . . #dunk #dunks #nbadunkcontest #nba #dunker #dunkattempt #short #shortdunker #BounceKit #bounce #bunnies #vert #jump #jumper #basketball #calisthenics #strength #vertical #slowmo

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@theg.o.a.t2float

Haven't posted in a loong time due to a shoulder dislocation injury a week ago, I'm still healing it so I haven't been as active! More content to come soon though as it heals πŸ‘Œ For now, he's a #throwbackthursday post of me grabbing rim for the first time about 3-4 years ago. #shortdunker #goals #young #throwback #blastfromthepast #jumpprogression #10feet #bounce #vertical #thegoat2float #park #streetball #goinghard #first #time #ever #grabbing #rim #basketball #flight #jump

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@short_jumper

Getting some more rim #yay #shortdunker #dunk #bball #O

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@jj_jumpjournal

Low rim dunk mix with @alexander_athletics ! (Follow the boy). Brought back the RGB edit style. I have a blast making these mixes. Wasn't bouncing too well because of the knee issue. (Ik I'm not supposed to jump but it's been beautiful out). 😳 . . . . #dunk #mix #dunkmix #dunkcontest #nba #bounce #bouncekit #vert #bunnies #vertical #shortdunker

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@short_jumper

When u just want summer to come so u can play basketball outside #summer #bball #dunk #shortdunker #yay

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@successin12

DAY 191: another great workout with good form with my deep squats (camera is on the floor making my squats looks higher than what they are as usual πŸ˜†). Maintaining 55kg as my deep squat weight for 5x5. Feels good to have good control at this weight. Deadlifts are still at 5x5 40kg because of my old shoulder injuries, but it's very easy on the legs. 1 leg calf raises are still 2x15 18kg & bench presses are back to 5x5 40kg. At present, I'm not overly excited about the results I'm getting & looking to take on a new & complete 12 week program, one specifically designed to help basketball players increase their vertical leap. #successin12 #shortdunker #dunk #dunktraining #basketball #livethedream #jump #jumptraining #weighttraining #gym #gymlife #learntofly #coach #lifecoach #lifecoaching

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@jj_jumpjournal

Quick edit with some recycled clips from the past weeks. I think this came out really well. Just practicing for when I have to make mixes on the regular! . . One day I want to be able to create highlights or mixes like this, (or just edit videos), for a side job. If you want one shoot me an offer! . . . SONG: Jalen Santoy - "Foreplay" . . . #dunk #dunker #short #shortdunker #nba #edit #videoedit #dunkmix #mixtape #vert #bounce #bouncekit #bunnies #jump #jumper #dunks #sonyvegas

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@successin12

DAY 190: the first of many low intensity morning workouts to get the heart going & metabolism started. 2mins of skipping, 15mins of light cycling, 5 push-ups, 50 jumping jacks, 5 lunges, 20 squats & lots of stretches. It's a nice off day starter, without exertion. Tomorrow is weight training day - looking forward to that. Keep in mind, this is what's good for me & for where I'm at, so always try an tailor the workouts for the level you're at. Seek a professional to help you with your workout plan for optimum results. #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #fatburner #weightloss #6daytraining #coach #lifecoach #lifecoaching #success #basketball #livethedream

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@successin12

DAY 188: putting the new plan into action. Doing a light cycle session to for 20 minutes rather than my full intensive Plyometrics session so that I have the strength & energy to carry it out tomorrow. The transition to morning exercise will give me far more benefits including: starting the day on a win & activating my metabolism to burn fat throughout the day. #dunk #dunktraining #shortdunker #jump #jumptraining #basketball #gym #gymlife #goals #dreams #livethedream #successin12 #lifecoach #lifecoaching #coach

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@successin12

DAY 189: first day transitioning from night workouts to first thing in the mornings, & it felt great! Plyometrics was gruelling & rewarding as usual, I can feel the strength, power & stability in my knees building! The main reason for this transition is to begin the day on a win & build on that momentum throughout the day, as well as get my metabolism going so I burn more calories effortlessly during my day! #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #basketball #successcoach #coach #lifecoach #lifecoaching #livethedream #gym #gymlife #plyometrics

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@successin12

DAY 186: Recently I've been having trouble losing cm/inches off my waist, so I've decided to alter this particular workout by adding a moderately high level weight training session on all muscle groups at 60-70% maximum lift for 3x5, ending with a medium to high intensity bike ride for a minimum of 30 minutes. Feels good to do such a session. I hope you're loving or starting to love your workouts. Even if you're not, try to find a way to make it more enjoyable, but changing it up, or perhaps even dropping the intensity - whatever works for you. If you'd like to chat, send me a message! Look forward to hearing from you πŸ˜ƒπŸ‘ #love #life #intenseworkout #relationship #health #vitality #energy #betterlife #successin12 #exercise #gym #gymlife #bikesession #hr #goals #dreams #dunk #dunktraining #jump #jumptraining #basketball #shortdunker #coach #lifecoach #lifecoaching #livethedream

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@successin12

DAY 184: taking it a little easier on the weight since I noticed my form was suffering. Keeping good form will reduce my chances of injury an keep me on track. No bouncing at the bottom of the squat since I have old knee injuries, just using the muscles all the way down & all the way up. I love the feeling of working out, but only when I do it right. Love the gym πŸ˜ƒπŸ‹β€οΈ #gym #gymlife #jumptraining #jump #dunk #dunktraining #exercise #shortdunker #squats #coach #lifecoach #lifecoaching #successin12 #success #livethedream #basketball

0
@successin12

DAY 182: Plyometrics workout are getting easier - not as much stress on the knees this time. Was a bit too crowded in the gym to test my jump height today, but perhaps next workout session I'll check my jump height progress. How are your goals moving forward? I look forward to hearing your success stories an questions on how to get further with your life goals! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

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@jj_jumpjournal

⬆ Technique critiques? ⬆ . Watching this I immediately notice that: my penultimate needs to be a hair closer to the hoop and the stride itself needs to be longer, I need to drop my hips and knees more simultaneously, and I need to fully commit to an arm swing. I also may be leaning forward a little too much. Any thoughts? . . . #dunk #dunker #short #shortdunker #nba #nbadunkcontest #vert #bounce #bunnies #verticalleap #jumper #jump #dunks #teamflightbrothers #slowmo

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@successin12

DAY 180: taking some time from celebrating our the anniversary as a couple this weekend with a brief exercise session. When my watch told me the session would be for 20minutes at 155-164bpm I almost fell off the bike. But then I thought, "I know I can do this, it's not like I don't workout regularly anyway & don't any heart condition". For almost every minute of that session I'd say under my breath "c'mon, I can dominate this minute - this minute is mine!" It didn't make much sense, but it didn't only make the session more enjoyable, I also made it to the end. I was really proud of that result & pushing past that barrier. #love #life #intenseworkout #relationship #health #vitality #energy #betterlife #successin12 #exercise #gym #gymlife #bikesession #hr #goals #dreams #dunk #dunktraining #jump #jumptraining #basketball #shortdunker #coach #lifecoach #lifecoaching #livethedream

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@theg.o.a.t2float

Deadlifts at the end of the workout. Forgot my chalk so couldn't go as heavy as I was planning, bar was slipping out! 275lbs here for couple reps. Great exercise for hip extension! πŸ™ŒπŸΎπŸ‘ŒπŸΎ #vertical #intense #goals #workout #deadlifts #formcheck #jumptraining #dunktraining #shortdunker #weightlifting #compoundlifts #work #goat2float #technique #grinding #verticaltraining

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@theg.o.a.t2float

Some 135lbs hang cleans done in today's workout. Form check to see how the triple extension is looking πŸ™ #vertical #intense #goals #hangclean #olympiclifting #workout #grind #explosive #power #tripleextension #reps #legday #technique #goat2float #goinghard #work #shortdunker #verticaltraining

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@theg.o.a.t2float

Combined some low bar and high bar squats for today's workout. I sped the video up a bit so it wasn't too long. On a cut right now so I'm just trying to talk maintain my strength while losing weight, 255lbs on the bar. Consistency is key! #workout #intense #highbar #lowbar #legday #cuttingworkout #gym #jumptraining #formcheck #early #goinghard #technique #shortdunker #technique #goat2float

0
@theg.o.a.t2float

Some high intensity interval training done with the jump rope, usually done after workouts to work on reactive strength in ankles and to teach the nervous system to fire quickly. I do sets of 20 seconds as hard as possible with 10 second rest in between. Whatever it takes for that vertical ! #hiit #intense #workout #jumprope #jumptraining #goals #goinghard #vertical #gym #cardio #dunktraining #onmyway #getlean #bounce #shortdunker #goat2float #hustle

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@successin12

DAY 177: a bit of a disappointing result, but what can you expect when you take 3 days of rest instead of 1 & you lose some of your conditioning. I did 3x5 50kg squats & found that unusually challenging. I then upped the the weights to 55kg, just to see if it was just all in my head. I psyched myself up & found that set to be a little easier. Upped the weights again to 60kg for the final set of 5 & found it to be quite a struggle - you can see me rock forward slightly due to the difficulty - that's poor form. You want good form at all times, otherwise you risk injury. I started some light deadlifts of 40kg again 5x5. Continued 1 leg calf raises with an 18kg dumbbell 2x15. Bench pressed 1x5 at 20kg, another 1x5 at 30kg, then followed up with 4x5 at 40kg comfortably. Experiencing setbacks? Don't worry. As long as you learn from your experiences & keep moving forward towards your goals, you eventually move beyond your current position. Understand that even the best of us will experience a setback or plateau from time to time. It's what we do when we're faced with challenging times that determines our success or failure. #successin12 #squats #weights #health #fitness #gym #gymlife #stronger #jump #weighttraining #jumptraining #dunk #dunktraining #basketball #shortdunker #nottooold #coach #lifecoach #lifecoaching #vitality #success

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@short_jumper

My friends and I trying to dunk #shortdunker #5foot5 #yay #hops #bunnies #fun #bball

0
@jj_jumpjournal

Oh yeah, so I almost 360'd yesterday too. πŸ˜‚ . . I could get this on 9'10" with fresh legs and a perfect lob. It's more of an athletic movement so it's not too hard to get the same height as a normal jump. Everything just has to line up. Want to hit this and a dubble up ASAP. . . . #dunk #dunker #short #shortdunker #360 #nba #nbadunk #vertical #verticalleap #bounce #bouncekit #bunnies #jump #jumper #teamflightbrothers #dunkademics #dunks

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@jj_jumpjournal

AHHHHHHHH 😀😀😀πŸ’ͺπŸ’ͺπŸ’ͺ . . 9'10" rim throw down. Not fully satisfied until I hit it on stiff 10'. Two more inches of vert may be only a few weeks away 😈😈😈 . . Dedicated to @nicodunks and @steven_dunks .. My "goal" models as you may call it. πŸ˜‚ You guys have been my inspirations during my journey of self-improvement. I have always told myself that if someone practically the same size as me could have alien bounce that I could get it too one day. I'm not too close yet, but one day I want to come dunk with you guys. You guys keep working too, God bless πŸ˜ŠπŸ™πŸ‡ . . #dunk #dunker #vert #bounce #vertical #short #shortdunker #verticalleap #teamflightbrothers #dunkademics #bunnies #dunks #nba #dunkcontest #bouncekit

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@successin12

DAY 173: Things are looking up! A jump height of 64cm is still not where I need to be, but it's still awesome to see the progress! 37cm to go. I still have 6-7kg of body fat I can lose, which will improve my jump height greatly, as well as further development in my leg power, speed, stability & jump technique - I believe there is 37-40cm of jump height to be found with serious training & diet #successin12 #dunkchallenge #shortdunker #dunk #dunktraining #basketball #nottooshort #jump #jumptraining #coach #lifecoach #lifecoaching #makeithappen #dreams #goals #livethedream #nottooold

3
@successin12

DAY 173: Plyometrics workout day. I feel that the exercises are becoming easier to do with every session, so that's a positive indication of progress. I feel stronger as well as a greater sense of stability, speed & agility in my body. It's great when you can begin to really notice the improvements, that measurable change. I hope you're having great success on your journey, I look forward to hearing stories & successes! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

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@jj_jumpjournal

DON'T COUNT ON GOOD DAYS! They won't always happen. I went into today thinking that because I had a dunk level day last week that I could be even better today. Don't count on it. Work through until the good days happen naturally. Some valiant attempts on stiff 10' today. Amazing to be able to jump again. Give me a month guys. 😊 . . . . #dunk #dunker #dunkattempt #shortdunker #teamflightbrothers #nba #10foot #vert #vertical #jumper #verticalleap #bounce

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@successin12

DAY 171: changing the exercise pattern to focus more on losing excess weight. Instead of Leg Presses, I'm adding another cycling session. A really intense session for me, with 144bpm as my average HR over 30mins. Feel good πŸ˜ƒπŸš΄ #successin12 #success #cycling #dunk #dunktraining #shortdunker #jumptraining #coach #lifecoach #lifecoaching #livethedream #livebyexample #gym #gymlife #makeithappen #basketball

0
@successin12

DAY 169: perhaps that will be my last set of deadlifts for a while to give my shoulders the break they need to recover. The niggling issue with my left rotary cuff is something that hinders me from continuing exercises I need to do in order to achieve my goals - like deadlifts, but it's always better to rest up than risk further injury. Current weight in this video was 45kg 1x5, with 40kg 4x5 prior to that set. #successin12 #basketball #dunk #dunktraining #jumptraining #gym #gymlife #workhard #shortdunker #livethedream #coach #lifecoach #lifecoaching #success #goals #dreams

2
@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

3
@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
@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
@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 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
@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

5
@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

7
@jj_jumpjournal

2 points regardless. πŸ˜‚βœŠ Tried this dunk for an hour and a half today. Idk how you guys do it. πŸ˜‚ @jordankilganon @cj_champion props. ... #dunk #vertical #vert #dunker #shortdunker #scorpion #teamflightbrothers

7
@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

0
@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 115: After yesterday new set of plyometric workouts, I have a little soreness in my neck, as well as moderate pain in my thigh muscles. Other than that, everything seems fine. I have read up on the risks involved with plyometric exercises, an I've taken measures to reduce my chances of injury by focusing maintaining good form & practicing a moderate level training difficulty when the chances of injury are higher than normal exercise. Stay safe an seek expert advice before trying out plyometric exercise. Don't let anyone talk you out of your dreams #success #successin12 #basketball #shortdunker #dunk #dunktraining #pistolsquats #seatedboxjumps #boxjumps #stabilitytraining #jumptraining #30something #fitness #gymlife #gym #chaseyourdreams #dreams #goals

12
@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