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  1. #451
    M&S Senior Member iforwms's Avatar
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    Default 13/04/10

    Head bridges - 12, 15, 12
    -Ifor

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  2. #452
    Seasoned M&S Veteran DannyT's Avatar
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    Default

    Quote Originally Posted by iforwms View Post
    Head bridges - 12, 15, 12
    Looking good mate.
    "Simplicity is the key to brilliance" - Bruce Lee

  3. #453
    M&S Senior Member iforwms's Avatar
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    Default 14/04/10

    Towel pull up - 2, 1, 1 [assisting hand at eye level at bottom of pull]; 1, 1, 1, 1 [assisting hand at shoulder level at bottom of pull]

    I managed a one arm pull up with my strong arm from my arm at 90 degrees. I'm so close to a proper one arm pull up I can feel it! I'll definitely be repping them by the end of the year!

    Nail bending - 5 1/4" x 1/4" steel bar [easy, so I moved up]; 7" x 5/16" threaded steel bar [nearly snapped it!]; 7" x 5/16" solid steel bar (equivalent to the IronMind Red nail, i.e. really tough!) - managed a 30 degree kink and I was done, really pleased though, couldn't move it at all a few weeks ago! Overall a great workout!
    -Ifor

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  4. #454
    M&S Senior Member iforwms's Avatar
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    Default 15/04/10

    Full Handstand Pushups - 8, 5, 5, 4 [I just keep improving, this strength training is too easy! Haha]
    -Ifor

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  5. #455
    Dis here, cell tech. Doug9x's Avatar
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    Default

    Great stuff - it's funny, my mum once sent me a video on youtube (deadly serious) entitled.. 'how to get a sick pack'. It had towel pull ups on it haha!Will be excellent when you can rep them out !

  6. #456
    M&S Senior Member iforwms's Avatar
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    Default Re: iforwms

    Lol will le you know how my abs are by the time I'm repping them!
    -Ifor

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  7. #457
    M&S Senior Member iforwms's Avatar
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    Default 16/04/10

    Towel pull ups - 1, 1, 1 [only a quick workout before I caught the train. Managed 3 second one arm negatives tonight - well chuffed!]
    Last edited by iforwms; 04-19-2010 at 03:38 PM.
    -Ifor

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  8. #458
    M&S Senior Member iforwms's Avatar
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    Default 17/04/10

    Head bridge - 20, 15, 6
    -Ifor

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  9. #459
    M&S Senior Member iforwms's Avatar
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    Default 18/04/10

    Lying leg raise - 5, 5
    -Ifor

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  10. #460
    M&S Senior Member iforwms's Avatar
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    Default 19/04/10

    Nail bending - Tried some really tough nails today, managed to kink them but no full bend, very tiring!
    Lever pushup - 12, 12, 10
    -Ifor

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  11. #461
    Seasoned M&S Veteran WyomIAN's Avatar
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    Default Inmate Nutrition and Conditioning Answers

    Quote Originally Posted by iforwms View Post

    Just waiting for our resident expert, Ian, to chime is as I guess he's got the best insight!

    -Ifor
    Okay, here's what information I have gathered so far concerning conditioning/lean mass retention/bulking in prison. It seems like addressing Dave's questions is a convenient way to communicate what I have learned with a bit of questions posed to some of the biggest/leanest guys.

    Quote Originally Posted by muscletrainerdh View Post
    How much time do they really have to workout?
    Inmates have 24-hours a day to workout inside their cell. You will see some guys doing burpies, running inplace, pushups, dips between bunk and wall, squats, etc for HOURS on end. Some are more diligent than others about routine/timing, while others work until exhaustion. Since this is maximum security, there are no weights to use, but there are various bars and grips of various heights and configurations out on the yard. When the yard is not on lockdown, inmates get an hour of yard generally twice a week. These are the real workout sessions.

    Quote Originally Posted by muscletrainerdh View Post
    Although we would think no steroids are available in prison, they might be.
    Anything is available with the proper social engineering, clout, status, and resources, but this is only for a select few who make "special orders," and I am assured that steroids have been used while locked up.

    Quote Originally Posted by muscletrainerdh View Post
    They also probably can obtain supplements.
    This depends. Supplements are not available for purchase from the canteen, if they do happen to have money on the books. However, there are "package" companies through which inmates can have persons outside send various select items on occasion. I was told that supplements (i.e., whey, vitamins, etc.) can be, but are rarely included due to weight limitations.

    Quote Originally Posted by muscletrainerdh View Post
    Did they gain most of that muscle while serving their sentence or were they already muscular thugs to begin with on the outside?
    Most gained it outside, and are serving a limited term sentence with an outdate, and are working to retain lean mass until they parole and resume building. However, we have more than half our population serving life sentences, and some of these huge guys have not been outside for 20+ years.

    [quote=muscletrainerdh;351114] How Non-Nutritious or Very Nutritious is the food in prison?[quote]

    It meets "minimum RDA nutritional requirements." So what does that amount to? 2k cal/day?

    Quote Originally Posted by muscletrainerdh View Post
    We know the prisoners get at least 3 square meals a day. Can they go back for seconds? Bully other prisoners for their food? in order to up their cals?
    Inmates get two hot and one cold meal a day. Inmates with money on their books, can also make purchases from the canteen when the yard is not locked down, and options include things like ramen soups, and various junk food items.

    There are no seconds, but if someone is not present for their meal at that time (i.e., they're out to court, medical, dental, etc.) then there will be an extra tray. Social engineering and status is used to determine who gets these extra meals. Also, anything not eaten by one's cellmate is available. There is bullying, manipulation, and exploitation at work for additional calories where possible.
    WyomIAN

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  12. #462
    M&S Senior Member iforwms's Avatar
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    Good to see you back here mate!

    Very interesting responses Ian, really appreciate it! Seems like my initial assumptions weren't far off, looks like it may be possible to get big with less than optimal nutrition. Obviously you'll have genetics playing a big role in this, tough to know how much of an effect though!
    -Ifor

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  13. #463
    M&S Senior Member iforwms's Avatar
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    Default 20/04/10

    Lying leg raise - 15, 15, 12
    -Ifor

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  14. #464
    M&S Senior Member iforwms's Avatar
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    Default 21/04/10

    One arm assisted chin up - 1, 1, 1, 1, 1 [unassisted one arm negatives]
    -Ifor

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  15. #465
    M&S Senior Member iforwms's Avatar
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    Default 22/04/10

    Lying leg raise - 10, 14, 10, 10, 4
    Kettlebell clean and press - 2, 1, 2 [32kg - felt easy, on both hands!]
    -Ifor

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  16. #466
    M&S Senior Member iforwms's Avatar
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    Default 26/04/10

    Handstand progression video recording day - 15s headstand; 15s handstand; 4, 4 half hspu; 4, 4 full hspu; 3, 4 uneven hspu (each arm) [http://www.youtube.com/user/ConvictC...C784E60629C02C]
    Last edited by iforwms; 04-27-2010 at 06:41 PM.
    -Ifor

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  17. #467
    M&S Senior Member iforwms's Avatar
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    Default 27/04/10

    Assisted One Arm Pull up - 1, 1, 1, 1
    Weighted chin up - 1 [20kg]; 1 [24kg]; 1/2, 1/2 [44kg]; 1, 1, 1, 1 [32kg]
    Lying leg raise - 20, 20 [Hit the target reps, onto the next stage - hanging knee tucks!]
    Run - 0.8 mile; 1.0 mile in 10 mins, 1.2 miles in 10m34s [got a pair of vibram five fingers, so went for a couple of runs to try them out, I barely notice I'm wearing them!]
    -Ifor

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  18. #468
    M&S Senior Member iforwms's Avatar
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    Default 28/04/10

    Hanging knee tucks - 10
    -Ifor

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  19. #469
    M&S Senior Member iforwms's Avatar
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    Default 30/04/10

    Handstand pushup - 7, 7, 6, 5, 5
    -Ifor

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  20. #470
    M&S Senior Member iforwms's Avatar
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    Default 01/05/10

    Hanging knee raise - 15, 15. 10
    Hanging bent leg raise - 5
    Lever pushup - 7, 8, 5
    -Ifor

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  21. #471
    M&S Senior Member iforwms's Avatar
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    Default 02/05/10

    Ab wheel rollout (kneeling) - 15
    -Ifor

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  22. #472
    M&S Senior Member iforwms's Avatar
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    Default 03/05/10

    TGU - 1, 2, 1 - per arm [32kg]
    -Ifor

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  23. #473
    M&S Senior Member iforwms's Avatar
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    Default 04/05/10

    Towel assisted one arm pull up - 1, 1, 1, 1
    Head bridge - 5, 7, 8
    -Ifor

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  24. #474
    M&S Senior Member iforwms's Avatar
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    Default 05/05/10

    One arm chin up - SO close to getting these now, especially on my right arm. Got up halfway and should have tried to grind it out, but didn't!
    Weighted pull up - 2, 2 [32kg]
    -Ifor

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  25. #475
    M&S Senior Member iforwms's Avatar
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    Default 06/05/10

    One arm negative chin up - 1, 1 [per arm]
    Uneven HSPU - 5, 3, 4, 3
    -Ifor

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