[quote]flipcollar wrote:
****4. Before and after prison photos would be INFINITELY more interesting than just random pictures that were taken at some point during a prison stay. That would give us something to talk about. Even just a few would be worthwhile. I would love to see photos of a guy come out of an extended prison sentence significantly more muscular than when he went in.[/quote]
It’s definitely an interesting topic, but obviously one that’s hard to investigate accurately.
I found this one guy’s “blog” (it’s really just one post). The before/after pics are from a 4 month stint in prison. In his own words:
“Prior to heading in, I had been using Wendler’s 5/3/1 program for about 1.5 years. Prior to that I had been doing Crossfit for about 2 years, and prior to that I was following the workouts in the book The New Rules of Lifting for about 6 months.”
…
“[In prison] I only had access to a pullup bar, back extension station, dip station, and ab wheel, so all of my workouts were bodyweight. I have read Convict conditioning and did a lot of research into good bodyweight workouts before going in. In addition to the workouts, I got up at 5am everyday to do 1 hour of yoga next to my bunk, 20 minutes of tai chi, 20 minutes of pranayama breathing exercises, and 30 minutes of meditation. I would make an effort to walk for at least an hour per day …”
His training week was:
“Day 1 - Upper Body
Day 2 - Lower Body + 5x40 Burpees (burpees done in a separate workout - usually first thing in the morning then the lower body workout done later in the day)
Day 3 - Abs / Lower Back + 5x40 Burpees (burpees done first thing in AM, other workout later)
Day 4 - Upper Body
Day 5 - Lower Body + 5x40 Burpees
Day 6 - Abs /Lower Back + 5x40 Burpees
Day 7 - Rest”
He details what he did each session, including handstand push-ups for sets of 10-12, working up to one-arm push-ups for sets of 20, and working up to pistols for sets of 12. A quick Google of any random sentence here should bring up his blog. (No links here).
After getting out, he wrote: “I’ve been in the gym for about a week, re-testing my max lifts. My squat went from 475 → ~435, deadlift 525 → 475, OHP 195 → 185, and did not test bench. I’ve very pleased with these numbers, as I’ve been able to maintain significant strength. Also considering I’ve lost about 20 lbs, I’m pound for pound as strong, if not stronger than before.”
Nutrition-wise, he said he had previous success with a form of intermittent fasting, so he tried to stick with that by simply skipping breakfast.
“Fortunately I had access to commissary, and with a $75 per week spending limit, I loaded up on tuna (25 g protein), mackeral (18 g protein), protein shake packets (238 calories, 44 protein, 22 carb), oatmeal, and beef crumbles (275 calories, 38 g protein). I would take a few packets of meat with me to each meal in order to add protein. So for example at lunch I would add 2 packets of tuna to the “slop”, and eat only one cup of the carbs.”
Obviously this is just one dude and he was incarcerated for a fairly short time, but it’s something.
