Looking for a workout routine in prison
Hi I'm new to this site and have never done any physical training before. I am fairly skinny but have some fat around my love handles. I am currently in prison in a 3rd world country and want to start training as best as I can. There is no gym though. All I have is my cell which is a plain concrete room and a 5 gallon bucket that I can fill with water to lift. Can somebody please give me some advice on some exercises I can do to start training and maybe some stretches to help with flexibility? (I am quite stiff and sore a lot because I sleep on a yoga mat on the concrete floor). Also my diet consists of a quarter loaf of bread for breakfast, a half loaf of bread for lunch, and plain white rice and mixed vegetables and sometimes corned beef or fish for dinner. There's no variations allowed but I am trying to get permission for protein and multivitamins. Any recommendations on that front? Also is there such thing as protein pills or does it only come in powder form? Thank you for your help. I will check this thread as often as is possible.
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Results 1 to 8 of 8
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12-05-2019, 01:51 PM #1Registered User
- Join Date: Dec 2019
- Age: 54
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Looking for a workout routine in prison
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12-05-2019, 02:07 PM #212 pack > 6 pack
- Join Date: Jun 2019
- Posts: 831
- Rep Power: 2740
Kegels and fetal position planks.
Current max
325 bb bench
295 incl bb bench
275 push press.
Married w/ 2 kids crew
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12-05-2019, 02:10 PM #3Crawling back under rock
- Join Date: Jun 2017
- Posts: 7,453
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If you're genuine... get the book convict conditioning by Paul Wade
https://www.amazon.com/Convict-Condi.../dp/1942812159
If you're trolling... get the book anyway
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12-05-2019, 02:19 PM #4Registered User
- Join Date: Nov 2019
- Age: 54
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Wait you get a computer/phone? Just curious which country?
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12-05-2019, 02:38 PM #5Registered User
- Join Date: Oct 2018
- Age: 54
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Yet this 3rd world country prison has an area for inmates to indulge with internet forums how odd........ I hope your crime wasn't for Wi-Fi hacking or your busted mate.
I second Xpiro in my interest where this country is.
I personally would just do body weight exercise and try and not get stabbed if it was me. Oh and learn my lesson for why I was thrown in prison in the first place.Last edited by hardyboysare; 12-05-2019 at 03:59 PM.
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12-05-2019, 02:41 PM #6Registered User
- Join Date: May 2016
- Location: Florida, United States
- Age: 26
- Posts: 1,081
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Make Shift Pull Up
Make Shift Dip Bar
Make Shift Bench Press
Make Shift Row Bar
Make Shift Squat Bar
Repeat. Pyramid Style 5 sets
Add Weighted Makeshift Rocks. For Resist“It is not the strongest of the species that survives, nor the most intelligent; it is the one most adaptable to change.” -Charles Darwin, 1809
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12-05-2019, 03:06 PM #7Registered User
- Join Date: Jul 2019
- Age: 54
- Posts: 9,416
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The same ppl who can hook you up w/ banned substances can prob get you protein and a multivitamin.
Link to prison bodyweight workout video below:
https://www.youtube.com/watch?v=CcTgNt7RSQY
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12-05-2019, 03:53 PM #8Super Macho
- Join Date: Jul 2019
- Posts: 3,387
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You are given little more than bread and water to eat, yet they give you internet? How's the golf course and tennis courts?
I too am interested in seeing where you are.Calls 'em like I sees 'em Crew
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