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Middle Aged Man Challenge: Dunk Edition

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Middle Aged Man Challenge: Dunk Edition

One more dunk on a 10-foot hoop at 49 yrs old.This is the Middle Aged Man Challenge: Dunk Edition

07/14/2026

Day 28 is done! This is the first time I have ever stuck with a workout consistently for 28 straight days, and I definitely feel like I've built a good foundation to keep working towards my goal. Feeling good...on to the next workout. Stay tuned! 🏀

06/16/2026

Back on February 9th, I announced my goal of dunking a basketball again by my 49th birthday on June 18.

Well... my birthday is this week, and it's very possible that I have actually regressed. 🫤

Turns out I underestimated the challenge and overestimated myself. Between a few setbacks, life getting busy, and not being as consistent as I needed to be, I'm still several inches away from the goal.

That said, I'm not giving up just yet.

This journey has taught me that I need to be more consistent, listen to my body better, recover when I need to recover, and stop trying to force progress.

I've also done a horrible job of keeping everyone updated on my "progress". Moving forward, I'll plan on providing a monthly update. I'll share how I'm feeling and where things stand. Hopefully, my updates will show progression, rather than regression.

All that being said.....While the original deadline isn't happening, I believe the goal is still attainable. And one of these days (hopefully, sooner rather than later), I'll be posting a video of this 49-year-old man dunking again.

Thanks again for the continued support!

Let's go (again)!

03/09/2026

1 Month Update
Reality Check...This is not easy.
- I lost 2 pounds. Gained 5 lbs. Then lost 3 lbs. So, I'm back to where I started at 126 lbs. 😬
- I had to take a multi-day hiatus for muscle recovery.
- This workout is definitely not for those that seek instant gratification. I haven't even gotten into any intense workouts yet. Just foundational mobility and flexibility. Minimal results = Frustration and Motivation Issues.
- I've been keeping up on staying hydrated. That's probably been the biggest piece of this that has helped keep me grounded.

3 more months to go! I'll be getting into some more intense workouts this week. Hoping to take another attempt at touching the rim this week.

02/22/2026

Hittin' the bleachers today!

02/19/2026

I am happy to share that, even though the outcome of the game was not what I wanted, I finally didn't feel like I was going to fall down the stairs this morning after playing a game last night. The leg workouts and icing seem to be working. That's a huge WIN and definitely motivation to keep pushing forward on this journey. And we are not even two weeks in yet!
Let's Go!

02/18/2026

Found this gem of an icepack on Amazon for less than $25. I spend about 30 minutes after each workout icing these old ankles.

02/16/2026

The goal right now is pretty simple: lose some weight, gain some inches (vertical). Hoping to get down to 210lbs.

Workouts are a good first step. But my diet definitely needs some work.

Would love to hear your recommendations for weight loss based on diet.

02/11/2026

In the 90’s, Jump Sole / strength shoes were all the hype if you wanted to increase your vertical. They were also like $120+.

So instead, I spent $5 on a jump rope.

That rope built the foundation for my ability to jump higher. No fancy strength and conditioning programs. No huge space needed. A lot of times I’d head to the racquetball courts at the local YMCA with Maceo Wooford () and just get to work.

Five to ten minutes a day. That’s it.
Some would argue it’s one of the most complete full-body workouts out there.

All that being said...... the jump rope is definitely making a comeback in this journey.

02/10/2026

And we're off!

Here's a basic breakdown of where I’m at right now. My baseline.

6'3/ 226.5lbs

Limited flexibility.
Barely able to touch the rim anymore.
Bald head and whitish beard.
So yeah...... I’ve got my work cut out for me 🫤

This video is simple (and clearly made by someone still learning iMovie), but that feels about right. It's a genuine snapshot of where I’m starting this journey.

Workouts begin tonight.......

Let's Go!

02/08/2026

Welcome to Middle Aged Man Challenge: Dunk Edition 🏀

There was a time when I could run on the basketball court nonstop. Unfortunately, that’s no longer my reality.

I’ve had to accept that I’ll probably never play basketball — or run — the way I did in my 20s and early 30s. As much as I might want that version of my body back, that’s just not how this works.

So instead of chasing something that isn’t realistic anymore, I decided to challenge myself in a different way.

I’m challenging myself to dunk a basketball on a 10-foot hoop by my 49th birthday — June 18.

It’s been well over 10 years since I last dunked. I don’t know if I can still do it, but it feels like a goal that’s hard, meaningful, and still possible if I’m willing to put the work in.

I’ll be sharing the workouts, the failures, the progress, and the reality of aging while still wanting more from your body.

Win or lose — this journey matters.

Thanks for following along.

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