Hey my name is Josh I'm 15 going into grade 10 5,10-5,11 150 pounds and i can dunk but it is weak kind of rattles on the rim a bit. So i needed some way to track my progress so i decided i write one of these journals.
I currently i'm doing the VJB Novice weights along with some upper body work
TESTOSTERONE NATION - Delt-Building Duo: Two Supersets for Super Shoulders
I do this along with bench press planks and weight pull-ups and sometimes rows.

A average day for me i wake up go to the sports center near by it has 3 regulation basketball full courts i have a 3 month membership there as of yesterday. (I also go to the local Ymca sometimes). I usually play basketball for around 2-6 hours a day usually not 6 hours but sometimes. My main strengths are my quickness i have good hops my reaction time is good also I am a fierce rebounder, I take it to the hole a lot and my first step is deadly. I take out the big boys lol.

Enough bragging here are my weaknesses my left isn't the strongest i still can use it though I have a good shot but my release could be faster. Sometimes i can miss my teammates and just try to do it myself. Its really hard for me to take days of but I manage to take at least 1-2 a week. I'm close to mental about playing basketball i can't stand being out for more than a day. My last weakness is that i could improve on my total basketball game I am good but I want to be great.

Here are my stats i have good form for my lifts
1rm Dead lift-190
1rm Squat- 225
1rm bench press- 150 i hurt my shoulder so bench press is a no go for a week

Vertical jump. standing reach is 7,6 wing span is 6,1 and 3/4 inch
standing- 29 inches
1 leg running - 33 inches i think haven't measured but i can snap 2 hands easy
2 leg running - 33 inches around the same.

Goals
-vertical jump of 38 inches by start of season it was orginally 36 but because of the good progress i think i can reach 38 inches with some hard work.
-squat 300 pounds
- Dead lift 300 pounds
-Start for my schools senior team
- dunk with two hands
- Be the best in the school for the upcoming year we have a team BC player so it is going to be so hard
- win Provincals upcoming year
- maintain 6-8pack abs
- Make Team BC( BC stands for British Columbia) next year
- Make national team for Canada when of age
- Get recurited by North Carlina or other top NCAA teams
- Make NBA
- Be the NBAs greatest player of all time



Ok all my posts are not all going to be these long but i just wanted to give some back ground info. I'm taking a week off my novice weights I'm on week 6.
I'm just playing ball this week. Today i went to Sports centre shot for 2 hours with my older bro who plays CIS then scrimmaged for 1 hour with some kids who are around my age. The scrimmage went well we played full court 5-5 I tried to dunk when I got a steal but just missed. I was playing really good but then my lower back started to spasm just from overuse i think so i stopped. Right now since i don't have a recorder for the number of shots taken and hit i will just give my estimates of shots taken.

300 shots today not counting free throws usually take around 150 a day..
Tomorrow is a rest day since back is hurting but i will try just to do some light shooting.
Peace all keep balling