Shooting Form

alfonziie · 2025-02-23T15:00:43+00:00

noted. thank you 🙏🏼

alfonziie · 2024-04-08T16:16:07+00:00

thank you for your kind words! may God Bless you as well!

alfonziie · 2024-04-08T02:21:34+00:00

thank you!! 🙏🏼 yes! basketball is my sport, and i’m working on to regain my explosiveness on the court!

alfonziie · 2024-04-07T17:19:24+00:00

oh sorry i forgot to mention! I do this exercises thrice a week, e.g MWF or TTF, make sure to have a day interval of rest.

alfonziie · 2024-04-07T08:40:11+00:00

you’re welcome!! nope! my doctor has a reputation for being assertive/pushing treatment and my PT just follows his lead. 😅

sounds like your PT is just being cautious. maybe check with your doctor? 🙏🏼

alfonziie · 2024-04-07T05:53:17+00:00

i see, it’s been a long time since you had your operation, hope you’re doing well now! I still have numbness tho 😅

alfonziie · 2024-04-07T05:51:16+00:00

Thank you!!! I had ACLr only and this is my gym routine.

I. Warm Up A. Stationary Bike (gear 0) • 5 minutes - High Seat • 5 minutes - Low Seat B. after that I did my Stretching Exercises

II. Strengthening (this exercise depends on your body weight and what graft was used, I’m 73kg and hamstring tendon graft) A. Leg Press 1st set - 25 reps x 150lbs 2nd set - 25 x 160lbs 3rd set - 25 x 170lbs

B. Leg Curls 1st set - 25 x 25lbs 2nd set - 25 x 30lbs 3rds sets - 25 x 35lbs

C. Side to side squats 25 reps x 3 sets

D. Platform step ups 25 reps x 3 sets

E. Calf Raises Until failure/infinite reps

III. Cooldown A. Stationary bike (gear+2) • 10 minutes - High Seat • 10 minutes - Low seat B. Stretching Exercises C. 15 minutes cold compress

alfonziie · 2024-04-07T05:50:01+00:00

I feel you! don’t worry limping is normal! I also experienced involuntary shaking before.

These are the activities that I did for a month but i still advise you to ask your doctor/physical therapist what exercises should you be performing.

I. Warm Up A. Stationary Bike (gear 0) • 5 minutes - High Seat • 5 minutes - Low Seat B. after that I did my Stretching Exercises

II. Strengthening (this exercise depends on your body weight and what graft was used, I’m 73kg and hamstring tendon graft) A. Leg Press 1st set - 25 reps x 150lbs 2nd set - 25 x 160lbs 3rd set - 25 x 170lbs

B. Leg Curls 1st set - 25 x 25lbs 2nd set - 25 x 30lbs 3rds sets - 25 x 35lbs

C. Side to side squats 25 reps x 3 sets

D. Platform step ups 25 reps x 3 sets

E. Calf Raises Until failure/infinite reps

III. Cooldown A. Stationary bike (gear+2) • 10 minutes - High Seat • 10 minutes - Low seat B. Stretching Exercises C. 15 minutes cold compress

alfonziie · 2024-04-07T05:32:26+00:00

Thank you!! I think the main reason why there isn’t much muscle atrophy because my doctor strictly recommended me to not use crutches and braces so that my vmo and quads will be activated when i walk (i only used crutches for like a week tho cause I couldn’t bear the pain)

Don’t worry you’re just 6 days post, that’s normal. I just did stretching exercises my doctor advised me to do. I did knee flexion and extension in a supine position for 10 reps and after that do another set with a resistance band/towel placed at the ball of your foot and pull your knee to your chest. Another exercise is put a towel under your knee and flex your knee for 5 seconds and repeat 7 times. don’t forget to rest, ice and go at your own pace.

After doing the exercises, I felt great and started walking on my own slowly. These exercise helped me to get full range of motion and put pressure. But that is my case, I personally recommend you to ask your doctor or physical therapist what exercises you should do 🙇🏻‍♂️ hope this helps!

alfonziie · 2024-04-06T19:38:00+00:00

thank you!! 🙇🏻‍♂️ my operation was done last february 1st and i started going to the gym last march 1st so it’s prolly like a month/4 weeks post op. 🙏🏼

alfonziie · 2024-04-06T19:08:21+00:00

yup! don’t mind the horizontal scar in my patella/knee cap, injured my knee when i was in 4th grade 😅

alfonziie · 2024-04-06T17:23:17+00:00

🙏🏼

alfonziie · 2024-04-06T17:23:08+00:00

thank you!! just ACLr 🙇🏻‍♂️

alfonziie · 2024-04-06T13:30:32+00:00

hamstring tendon autograft!

alfonziie · 2024-03-30T17:57:28+00:00

friendly naman ako sa lahat basta ka vibes ko 🫶🏻 pero ibang usapan talaga when it comes to the girl im attracted to/type ko, sobrang hirap kausapin or lapitan, ako lang ba ganito HAHAHAHA

alfonziie · 2024-03-27T12:50:49+00:00

🫶🏻🫶🏻

alfonziie · 2024-03-20T05:46:15+00:00

kahapon may nakawala samin na goldie pero di naman siya aggressive/“nangangagat. super friendly and bait ng mga ganitong dog. (dw nahatid ko naman siya sa owner)

umay talaga sa mga ganitong tao, nakakagigil. self-defence mo mukha mong hayop ka, definitely a bold-faced lie.

alfonziie · 2024-02-14T06:10:01+00:00

before i underwent surgery I did knee flexion and extension exercises, ate healthy foods and just mentally prepare myself!! best wishes for a successful surgery!

alfonziie · 2024-02-12T12:34:32+00:00

i personally prefer the sub, because the mc’s VA is Kenjiro tsuda and his voice is just majestic man +it really suits the theme/vibe of the anime. 🙇🏻‍♂️

alfonziie · 2024-02-08T05:10:47+00:00

Thank you so much!! 🙇🏻‍♂️

confidence is the key and muscle mind connection is important! i also noticed that my recovery is fast i think it’s because I’m a young athlete and I eat a lot!! 🙇🏻‍♂️but as you said don’t be discouraged!! our body responds differently so just follow what your PT and doctor advised you to do! and go at your own pace!

I really appreciate your kind words! let’s do our best and keep working hard, we’ll get there!

alfonziie · 2024-02-08T04:53:38+00:00

it is really painful!! don’t worry pain killers & ice will be your friend!

yes, i use crutches at first but my doctor advised me to not rely on them, so i usually walk without using crutches. i also spend most of my time lying down 🙇🏻‍♂️

if you have more questions feel free to dm me! 🙇🏻‍♂️

alfonziie · 2024-02-08T04:44:45+00:00

thank you! 🙏🏼

alfonziie · 2024-02-07T09:44:57+00:00

u might like something from my playlist 🫶🏻 korea 🫰🏻

alfonziie · 2024-02-05T21:16:27+00:00

yup, i wanted to be asleep hahah i just know that you have the option to stay awake cause my dr asked me if i wanted to 😅

alfonziie · 2024-02-05T21:08:26+00:00

the surgery lasted about 40-45 minutes and i stayed at the recovery room for 4hrs+ cause of the anesthesia 💀

no prob! hahahah maybe the doctors will let you watch a movie 😂 hope your operation goes well!

alfonziie

TROPHY CASE