Prison Body Building & Nutrition Upnorth The Ultimate New York State Penitentiary Workout Program for Building Muscle Mass & Strength Volume 2 GERMAN Volume Training 10 sets of 10 method Upnorth Volume 2 is a how to guide on how to Build muscle size & strength faster with 10 sets of 10 reps of German Volume Training . GVT has a reputation for beginners and experience weight lifters for Gaining 10 pounds & 15 pounds in more than 6 weeks. This method for hypertrophy has been around since the 70's and has been manipulated by Prisoners in NYS penitentiary for performing strength, bodybuilding and powerlifting. Learn and implement this unique way of training to build an incredible physique of your dreams. http: //josephthebodyfitness.com/
Joseph "The Body" Cosme (born February 4, 1983) is a Puerto Rican American Personal Trainer, Entrepreneur, aspiring public speaker, author, fitness model, and physique figure competitor from Coney Island, Brooklyn, New York.Joseph is a Biggest Loser Pro Certified and Physique Training Specialist. His clientele has included Actor Ed Westwick from the television show Gossip Girl, and Former WWE Wrestler, and current Fitness Model, Diva Bobbi Billard, as well as lawyers, doctors, news reporters, and entrepreneurs.He is the owner of Joseph"The Body" Fitness and is National Academy of Sports Medicine Certified Group Fitness Specialist.Joseph is well known for his group fitness boot camp, which includes a unique high intensity "Tabata" training interval that helps enhance excess post exercise oxygen consumption, which is known for a affect that helps with weight loss.Joseph started his fitness career while being incarcerated in prison for 2 years. It was in jail where he discovered his passion to exercise and help others with their fitness and health goals. His expertise ii bodybuilding, powerlifting, and prison workouts has helped transform many people into some of the best physiques in the world.He is also created a Fitness DVD titled The 24 Day Weight Loss Challenge and is the Author of the Ebook series PRISON BODYBUILDING & NUTRITION "Upnorth": The New York State Penitentiary Workout for Building Jail House Muscle Size & Strength. Volume 1, 2, and 3.Joseph currently lives in Brooklyn and is Happily Married to his Wife Rosa and they have 2 Beautiful Children Noah and Savannah and their Dog Charlie. He continues to help others with their fitness and physique goals.
Celebrity Fitness Trainer Joseph "The Body" Fitness has created The Ultimate Prison Body Building Program to help you get the body of your dreams. This jail house exercise methodology is the same methods that were used by imates doing hard core prison time in The New York State Penitentiary. In this 6 week exercise program you are guaranteed to build super human inner strength, mass, power and build the sexiest physique you dream of having.
*** THE NO-EQUIPMENT WORKOUT PERFECT FOR YOUR SMALL SPACE *** CELL WORKOUT is a bodyweight training guide devised from a prison cell but accessible to anyone who wants to get fit in a small space using no specialist equipment. Using your own body weight - the oldest exercise equipment out there - CELL WORKOUT guides you through understanding how to make bodyweight training work for you, helping you to achieve any personal training goal or maintain a healthy physical condition. With workouts for those of varying ability and fitness, the step-by-step exercise instructions and accompanying photographs for LJ's 10 Week Cell Workout are easy to follow and tailor to you, improving all aspects of your physical fitness. This is CELL WORKOUT; get the body you want - inside and out.
“When Coss Marte went to prison 10 years ago, he was faced with not one, but two big challenges: lose weight and discover a legitimate career upon release. Luckily for him, overcoming the first obstacle helped him find the answer to the other.”—NPR As a teenager, Coss Marte was flying high on New York’s Lower East Side as a drug dealer, making money hand over fist. But after watching his life and those of his loved ones fall apart, he realized things had to change. That change occurred when he was sentenced to prison. Within the space of his own cell and without workout equipment, Coss took the initiative to improve his circumstances and created ConBody, a bodyweight-only approach to fitness. This plan helped him drop 70 pounds from his dangerously obese frame, reversing a negative health prognosis of surviving the next five years. Once he saw that his workout plan was not only effective, but accessible, he knew he’d found a pathway to health and ultimately to a new life—and designed a regimen to train his fellow inmates. When he left prison, he returned to the Lower East Side, but not to his criminal career. Instead he worked out in his old hangouts and gained a small following that turned into an acclaimed business, winning entrepreneurial awards and the support of Shark Tank’s Barbara Corcoran. Coss’s method works. These exercises are for anyone, anywhere. All you need is yourself and the space of a jail cell to get started. It’s perfect for busy lifestyles on the go and can be done in hotel rooms, small apartments, and in your backyard. With fun, engaging exercises, ConBody: The Revolutionary Bodyweight Boot Camp will help give you the extraordinary hope and resilience to improve your health and life.
My life of crime started early. I can remember stealing a red squirt gun from the local grocery store at the age of nine. As the years went by, my criminal actions grew bigger and bolder, which eventually led to juvenile hall then prison. Throughout my time while incarcerated, I noticed that the term dog eat dog or only the strong survive applied to daily life in jail, and it was usually the physically bigger that commanded respect, although there were many that had a great deal of respect because they had the bigger heart; however, it was often the ones that were in shapeor, as I like to say, riot ready,who ran the show. It wasnt hard for me to make my choice. I have always been a leader, so I began to exercise vigorously every day. I also sought out any and all information concerning natural bodybuilding. Surprisingly, the more I learned, the more I realized how much I had previously known, and I also realized that the majority of people exercising didnt have a clue as to what they were doing. So I decided to really get serious about learning the ins and outs of fitness. I took a correspondence course on fitness. I found advertisements in the back of a fitness magazine. That was when my body began to really transform. My body grew more in one year than it had grown in several years of exercise. It was very clear that knowledge is power! Since then I have made it my mission to educate and motivate others. I know from experience that its not easy to get in shape while incarcerated. Prisons in California no longer have free weights, and the food is of low quality, but if you really want to get in shape, it can be done. In this book, I have simplified the complex world of fitness. By no means will it be easy, but it is very possible to get in the best shape of your life without weights or supplements. The term no hurt, no big shirt does apply because in order to build your body up, you must first break it down. If you are not willing to push your body to new limits, then you should put this book down now. This book is only for people who are dedicated to fitness and willing to sacrifice to get it. If thats you, then welcome to the world of fitness and health. In this book, you will learn how to exercise properly to achieve maximum growth while you obtain the shredded look coveted by many. You will also learn how to manufacture your own fitness equipment from ordinary objects found around your cell or your home. Finally, you will learn about proper nutrition. If you truly have the willpower and determination, then you will achieve amazing results. Good luck! Brandon Caine
It takes guts and dedication to meticulously sculpt an extremely lean and cut physique. If you are ready to build a competition-worthy body or just want to look like a pro, there is no better program than the total-body diet and workout plan revealed in Men's Health Natural Bodybuilding Bible. It is THE how-to manual for anyone who wants to win his first bodybuilding competition the right way—purely, naturally, on guts, grit, and extreme dedication to diet and muscle craft. Or even just look like you did without stepping foot on a stage! Developed by professional Natural Bodybuilding Champion Tyler English, this plan will show you how to pack on pounds of MUSCLE with the workouts that helped him take first place in competition. Get the best intense workouts for each muscle and the right form so you reap maximum results.
Foreword The Many Roads to Strength by Brooks Kubik III Opening Salvo: Chewing Bubblegum and Kicking Ass V 1. Introduction: Put Yourself Behind Bars VII PART I: SHOTGUN MUSCLE Hands and Forearms 2: Iron Hands and Forearms: Ultimate Strength 1-with Just Two Techniques 3: The Hang Progressions: A Vice-Like Bodyweight Grip Course 15 4: Advanced Grip Torture: Explosive Power + Titanium Fingers 39 5: Fingertip Pushups: Keeping Hand Strength Balanced 47 6: Forearms into Firearms: Hand Strength 57 A Summary and a Challenge Lateral Chain 7: Lateral Chain Training: Capturing the Flag 63 8: The Clutch Flag: In Eight Easy Steps 71 9: The Press Flag: In Eight Not-So-Easy Steps 89 Neck and Calves 10. Bulldog Neck: Bulletproof Your Weakest Link 113 11. Calf Training: Ultimate Lower Legs-No Machines Necessary 131 PART II: BULLETPROOF JOINTS 12. Tension-Flexibility: The Lost Art of Joint Training 149 13: Stretching-the Prison Take: Flexibility, Mobility, Control 163 14. The Trifecta: Your Secret Weapon for Mobilizing Stiff, Battle-Scarred Physiques-for Life 173 15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique189 16: The L-Hold Progressions: Cure Bad Hips and Low Back-Inside-Out 211 17: Twist Progressions: Unleash Your Functional Triad 225 PART III: WISDOM FROM CELLBLOCK G 18. Doing Time Right: Living the Straight Edge 225 19. The Prison Diet: Nutrition and Fat Loss Behind Bars 237 20. Mendin' Up: The 8 Laws of Healing 253 21. The Mind: Escaping the True Prison 271 !BONUS CHAPTER! Pumpin' Iron in Prison: Myths, Muscle and Misconceptions 285
Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it.
