I started at like 150lbs but like 155lbs soaking wet. I lost weight and lift 3x a week plus basketball and soccer. I took a week an half break in the second photo bc I was extremely busy and there is no pump in that photo. I'm thinking abt bulking, I was roughly 19% body fat before. My ultimate goal is 155-165lbs lean depending on how it makes me feel in my sports (Soccer, Basketball, BJJ)
These are my 3 goals
I want to get stronger, I'm 143lbs at 5'7 and want to reach 150lbs in a short term bulk. My ultimate goal is 155-165 (depending on how I feel while playing soccer) while lean. I want to be stronger and lose fat.
I want to get better at soccer. Basketball is a side sport I also play but I have varying amounts of cardio per week. Sometimes the runs are active and we play for hours or I can only get a kick-about for 30 min and sometimes I'm by myself just kicking around.
I want to get faster in my sports, this would require sprint training ofc.
I feel like it's hard to juggle all three. If there are any footballers how many lift days should I do? I have 3 but should I do 2? Haven't added a sprint day yet but is it 1x a week or 2?
I play football at a pickup level and do a lot of cardio. If I'm not kicking ball I'm probably playing basketball. Sessions can vary from 30 min to 3 hours sometimes. I use to weigh around 150-155 lbs and after 3 months of playing basketball, football and lifting 3x a week I dropped to 140-143lbs while hitting higher numbers in my lifts. I'm at 5'7 and I want a full frame and add a decent amount of muscle that makes me an overall functioning athlete. Long term goal might be to hit 165 lbs lean or maybe 155 lbs lean.
How attainable is it bc I'm not on a club or numerous teams as I am 22. Who are some footballers I can reference in their physique at my height and weight? I'm in the midst of a recomp trying to get leaner. Any advice would be greatly appreciate on how to get strong while playing football and good references.
Dimitri Berbatov, Alessandro Del Piero, Antonio Di Natalie are some of the players I'm modelling my game after. I want to develop a technical level that allows me to manipulate the ball efficiently and play the game like how I see it in my head. My game is super limited by my technical limitations and I just get by, I don't want to get by anymore. I want to express myself and play the game like how I see instead of the bare minimum to stay on the pitch. For some context, I'm 22 years old trying to dominate sunday league and pickup ball. I played 1 season in HS and played in bits and pieces as a child.
I have this 30 min boxer timer routine that I'm doing every day but I'm struggling so much with juggling, L and V drags, as well as sole drags. Everything is choppy and stuttery. Will stacking the days stop this or are there some pointers I should be aware of? Any help that got you or your players tech better would be appreciated.
My routine:
Round 1 (3 min): Wall pass → L-drag (both feet) → pass back
Round 2 (3 min): Wall pass → V-drag (both feet) → pass back
Round 3 (3 min): Wall pass → L-drag + V-drag (both feet, combine) → pass back
Round 4 (3 min): Wall pass → sole drag left/right → pass back
Round 5 (3 min): Left foot only
Round 6 (3 min): Touch focus (close control, soft receive, far pass, alternate feet)
Round 7 (3 min): Game speed (mix all, vary distance from wall)
1 min rest, Juggle during rest.
I'm a junior EE student and I'm working on some projects over the summer. Like most novice/beginner engineers I have a sense of imposter syndrome and I feel I know how to kick it but I need some advice on where to look and what to read. I took circuit analysis classes as well as microcontroller courses but when I'm in a room with engineers I often get lost in the terminology and understand the systems that take place for things to made. My analogy would be if I were a football, basketball or soccer players understanding basic tactical formations and concepts are necessary to being good player and also understanding the development "tree" of that theory. An example would be in soccer there is the formation which is for example a 4-3-3, which would be the base of the theory and then you have principles with in that like if you will can an attacking midfielder or a holding midfielders and understanding the space they occupy etc etc.
I can't think about engineering in this kind of system really, everything in my head feels disconnected and it makes the project making process slow and inefficient. I need to think more like an engineer. What should I read to build my knowledge from the ground up?
This is my CURRENT routine
GYM A
Bench Press
Pull-ups
Leg Press
Reverse Lunges
Back Extensions
GYM B
Overhead Press
Pull-ups
Leg Press
Dips
Reverse Lunges
Hanging Leg Raises
GYM C
Bench Press
Dips
Leg Press
Pull-ups
Reverse Lunges
Decline Sit-ups
I like this routine but given numerous issues, I am ready to start from scratch. I have made meaningful progress in strength and overall movement. However, I have noticed major hindrances in many areas.
I am not as explosive in basketball. When I plant my feet to explode, my knees buckle and my ankles turn. Bench press, push ups, and dips cause major stress to my shoulders and wrists. Pull ups feel fine for the most part, but my shoulder makes crackling sounds. My left glute, ankle, and knee feel uncomfortable likely from an imbalance from sitting, which I plan to resolve. My left knee feels hollow and limited, though not painful. My ankles roll constantly and feel incredibly unsteady.
I need to rework my entire program. I want to keep compound lifts like dips and pull ups, as they are foundational. But I am willing to sacrifice other movements to prioritize fixing these issues. I also want to keep back extensions, as they have helped counteract my sedentary lifestyle. I understand that you should be pushing urself when lifting but these feel like mechanical flaws instead of purposeful tension.
This is a routine a drew up but it seems too easy on paper, I have never done it but thought I could get some suggestions first.
A DAY -
Pike Push-ups
Pull-ups
Bodyweight Rows
Back Extensions
Hanging Knee Raises
Neck Curls
B DAY -
Reverse Lunges
Single Leg Glute Bridge
Back Extensions
Calf Raises
Plank
Stars (ankle, this is balancing on one leg and tapping a star pattern around it with the other leg)
C DAY -
Pull-ups
Pike Push-ups
Reverse Lunges
Back Extensions
Hanging Knee Raises
Neck Curls
I loaded a sample into a pad and now whenever I press another pad or try to delete the sample this pops ups
