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Getbig Main Boards => Gossip & Opinions => Topic started by: anabolichalo on December 28, 2012, 08:31:39 AM
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or in an appartment without equipment or pull up bar for that matter
obviously push ups, sit ups, squats
but nothing for back and biceps...
also how many sets and reps would you do
could you make a sample program for me?
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Just install a pullup bar.
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i would complete plyometric exercises with my cellmate, as shown here
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Lifting up the bed, TV, chair etc for reps as deadlifts or filling something with water 'feeling' the muscle and just crank out the reps.
Also, doing push-ups in a certain way can also hit the lats.
Then there's shadow-boxing which will work your back too if you do it forcefully and not for technique
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I'd do rows by hanging on to the top bunk and pulling myself up. Could also do a sort-of-chin-up like that if I kept my legs tucked in. Which would hit the biceps. I would hold the bars, and lean back, and then pull myself into them to hit more biceps, and some back, albeit not too well. Maybe just do burnout sets doing this.
Pushups of course...wide grip, close grip, neutral grip...whatever. For chest. Also, for chest, I'd stand beside the bed upright posts, and do 1-arm flyes by letting my body fall while holding the bar, then sort of "flye" my body back up.
I'd do handstand pushups for my shoulders.
I'd do up/downs for cardio (burpees).
Easy to work the abs of course.
I'd do dips off the bottom bunk to hit triceps (kick the feet out in front of me on the floor, and do the dips). Could also do close grip pushups for triceps, and do close grip pushes off the bars in the cell to burn them out.
I'd do one legged calf raises, so it's easier to burn them out.
Hamstrings I think would be hard...maybe you could link your feet under the bottom bunk and try a make-shift glute ham raise. But it might not work. You could also try to do an isometric deadlift by grabbing the bars on the cell door and trying to lift it until you burned the hammies out.
I'd also do lots of glute work to keep them tight. For prevention of the whole prison rape thing...
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Best thing would be to do fuck all and keep covered up.
They love twatting 'would be' musclemen in the showers.
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Yeah, fuck working out. I'd just suck dudes off for rolling tobacco.
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Burpees is the exercise of choice in California prisons.
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well some guys put as many things(books...ect) as they can into a pillow case, and make a kind of a dumbell. then use it for curls, tricep extensions..ect. Also i saw one guy got a milk crate or somthing(forget exactly watch it was) filled it up with as many things as he could and used it for squats.
ever see Lock-up on MSNBC?
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i would complete plyometric exercises with my cellmate, as shown here
Surefire way to "fuck" up your lower back.
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You can use people on your shoulder for squats. You can use people for good mornings, actually it would have to be a small dude. Now if you had two people you can get someone on your shoulders and put your hands on the table and get the other dude to hold your feet and do weighted dips.
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Surefire way to "fuck" up your lower back.
lots of massage fixes that. deep tissue.
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or in an appartment without equipment or pull up bar for that matter
obviously push ups, sit ups, squats
but nothing for back and biceps...
also how many sets and reps would you do
could you make a sample program for me?
the charles atlas dynamic tension method, plus handstand pushups.
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use a towel wrap it over anything and do rows...but yeah galeniko seems to know better than most of us...lol
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i would complete plyometric exercises with my cellmate, as shown here
I wonder if chick regrets that photo session.
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sucking cocks
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Lol at lifting people around. ;D
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it was the most intense training months i ever did in my life, haha.
but it helped to calm down and be able to sleep.
the wanking was shit compared to when at freedom, as i had to use celebritiy gossip stuff from newspapers as jack of material, or the female weather forecasters on tv, or talkshow hosts.
a true trainer doesnt mind such inadequate training circumstances, theres many ppl in the world who have it much worse. 8)
your a fucking good guy...
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bro you can do your whole body by calisthenics, you do pushups, pullups of the locker or bunk, you roll up your sheet and put around bunk to do curls and low rows, skull crushers off bunk and sink, dips off your lower bunk, squats, lunges, calf raises, you can do a whole workout bro.