Convict Conditioning Results

To save you some time scroll down for the Convict Conditioning Results(before and after pictures).

Before I started my Convict Conditioning program, I had little experience in that field, I just finished 6 months in the gym, just before summer of 2014, the same summer I started a full-time job for the summer, and I could not train, so I lost some of my muscle mass and strength also.

I quit my job!

I started doing calisthenics. I was doing 2 pull ups with really bad form, 7 dips with good form and I could do 1 pistol squat with because I was doing a lot of legwork, during my gym time.

But I was training like a bodybuilder, and I had results in the first month and the results started decreasing the next month.

I didn’t want to do the exercises like the front lever, back lever, pullovers and stuff, I was thinking that it is not worth it, I was very skeptical towards those exercises, and right now when I look back I don’t even know I thought that way. 😀


It is a one second hold for now. 🙂

But one thing that I was thinking about those exercises is that it is too easy to do a full front lever or back lever or human flag. It took me 4 months to learn the full front lever, which was a 3-second hold, I can do a small hold while I perform the human flag, but I am not very consistent with that exercise, like the Front lever.



Convict Conditioning Results – This is just the beginning

I learned everything I had to know about a body-weight workout. I was more confident when I was training, because of this.

As you can see from the picture bellow, I am very different from the time when I stopped training compared to the pictures after a year from calisthenics and convict conditioning.

I was not pumped, this is a normal picture it is not after a workout.

I started training with the principles of Convict Conditioning at the end of summer 2014, and as I said, I’ve learned the one arm push-up, front lever, muscle up, high leg raises. I am still learning the back bridge and handstand.

My progress with the back bridge and handstand is slower because I am working on opening my shoulders more. I had rounded shoulders and I did a lot of shoulder joint work to fix it because I really like the straight line handstand, not the banana handstand.

For opening the shoulders, I did a lot of shoulders dislocates, German flags, pecs extension, a lot of self-massages on the pecs and shoulders and foam rolling.

I started stretching my shoulders 2 or maybe 3 months ago(march 2015) and started seeing the results recently.

Next goals(and hopefully results)

Strength goals

  • Back Lever
  • Straight line handstand
  • Handstand push up
  • Planche
  • Glute ham raise
  • Deadman quad raise
  • (Iron Cross)

Flexibility/mobility goals

  • Full shoulder mobility
  • All kinds of splits
  • Quads flexibility
  • Wrist full range of motion
  • Back bridge and elevated back bridge

With small determined persistent steps, I will achieve all of those goals(I have doubt only with the Iron Cross, but let’s see about that).

Before and after reps of the basic exercises:

Pull ups


In the beginning, I was doing 1 rep of a pull up with nice form, and 4 reps with all the swings, jumps… with bad form(but it felt good when I did them, now I know better, to perform them with good form or to don’t do them at all).

Now I can do 24 reps with good form, but I rarely do so many reps, I prefer exercises that I train withing the 5-12 rep range.

Pull-ups are one of the exercises that really helped me achieve the results from Convict conditioning.



Before body-weight training, I was doing 5 reps max with good form.

And once I did 30 reps, and since then I do dips just to warm up or with some extra weight(which I do rarely).

Pistol Squats


My legs were pretty strong because I really liked working on my leg strength because that improved my jumping ability(I like to play basketball too). When I was training at the gym I was able to squat with 120 Kgs(264lbs), and I was able to do the pistol squat the first time I tried it, but it was still hard because it was a new move and I had to learn to balance on one leg first.

Last leg workout, I did 16 reps on each leg, but I only stopped because I needed air(I guess I need to work on my endurance), but I was feeling that I had 3-4 reps more in my leg, but I started feeling really winded.

Leg raises


I was able to bring my legs to an L-sit position nothing more, 5 reps max.

Now I can do 15 reps max.

Those are the results I got from this book

And if you want to have the same results, it is not just to buy the book, you have to put in the work(and rest properly), also eat the right food that will help you to achieve your goals and be patient and faithful.

Are you ready to start your journey to achieving all that you can, with the help of Convict Conditioning, Click here!


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By | 2015-11-01T20:17:30+00:00 July 2nd, 2015|Reviews|14 Comments

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  1. Doug July 25, 2015 at 7:45 am - Reply

    a really interesting read. I learned so much from this site and there are techniques that i didn’t even know existed. I am a parcel courier and at 45 years of age, i have to take really good care of my body, which is something i absolutely do not do! Lat week a tore my achilles tendon, just from picking something off the floor with out doing any warmup. disaster. i was off for 3 days…. Do any of these exercises put you at risk of any impact damage? I’ll check back for your reply.

    • Lyubomir July 25, 2015 at 8:46 am - Reply

      Hello Doug,

      Yes some of the exercises have the risk to impact damage, but if you warm up properly and prehab your problematic joints you lower that risk to a minimum(there is nothing perfect, you should know that already). As you can see you tore your Achilles and it wasn’t during workout.

      But if you have problematic joints and you don’t know where to start you should probably consider yoga classes.


  2. Aiden July 25, 2015 at 7:48 am - Reply

    Hey Lyubomir,

    I was into body building a little while ago and got quite big and shredded (not a 6 pack shredded as I never had the heart to get to that low body fat).

    The results speak for themselves, you look fantastic and these exercises really do the job, is this partly due to diet change as well or have you kept the same diet and just changed your exercise?

    Freedom Weight Loss

    • Lyubomir July 25, 2015 at 8:50 am - Reply

      Hello Aiden,

      I’ve changed both, my diet and my workout routine.

      My workout is more simple than before and more difficult at the same time.

      Simple because I train 3-4 times a week. Before I was training every day for 2+ hours.

      Difficult because I mix some gymnastics and calisthenics moves together.


  3. Tinnakon July 25, 2015 at 10:14 am - Reply

    You are looking good on your figure which I was crazy doing this many years ago. Just wonder what is the different between pumping iron and calisthenics in general? But what I did was playing squash and one hour of body training and, at that time, I was able to make continuous 20 times of pull up. After I read your story I just want to get back to do pull up and sit up again. Today I am in the early of 50 and still play hard game of badminton twice a week. When I ponder about your work out it is nice to be with but to maintain it steady as routine schedule for long time is very difficult for me. I did it around six year and quit but I still get on some sport until today. Good to know that you are a basketball player I hope you enjoy your work out and are getting better health and physical strength as you wish.

    • Lyubomir July 25, 2015 at 10:35 am - Reply

      Thank you Tinnakon

      Some people prefer calisthenics before the gym because they don’t have a gym near by or they don’t have the money to work out at a gym. My story is exactly like this I was working out at the gym but I left my job and I had to stop the gym but I continued working out at the park or at home. For me that is the big difference. There also some other like calisthenics:better joints mobility(because if you want to achieve some of the moves you have to work on your joints’ flexibility and you don’t need that for a biceps curls), a LOT of exercises(there are more body-weight exercises than weight training exercises). Weight training:Better physique(bigger actually), quicker results and some more(if anyone knows some more calisthenics vs weight training benefits please share with us, I just love body-weight training too much to care if weight training is better).

      Tinnakon start your pull ups, push ups and sit ups. 🙂


  4. Jesse July 27, 2015 at 3:48 pm - Reply

    Great review on convicts conditioning and it’s great your provided your own experience actually doing the program also! Such valuable stuff here. Do you have any experience with other body weight training programs and do they perform as good as this one? Anyway thanks a lot for this helpful review. Waiting for your response 🙂

    • Lyubomir July 30, 2015 at 2:57 pm - Reply

      Thank you very much. Few weeks ago I made my own program by the book Overcoming Gravity by Steve Low, you can check my review here.

  5. Dave Sweney September 6, 2015 at 7:06 pm - Reply

    Great post, and you cannpt get mpre authority than the pics you have added showing before and after. I am impressed.

    I spent a lot of years in the Army, and in the earlhy days we dod not have the fancy gyms and equipment you can find spread thoughout the world everywhere the soldiers are stationed…

    We did the exercises using available equipment (often only dumbells and simple weights) and used trees, posts,whatever we could find to stay in shape. BUt having said that, we also did long 10 mile runs in combat boots wearing 50 pound packs, and I am feeling that now that I am a bit older…

    Thanks for the interesting and complete article here. I have bookmarked your page! Cheers!

  6. Daniel October 6, 2015 at 9:55 am - Reply

    Wow you made some fantastic results! I absolutly love body weight training so i will have to try some of these exercises out. I do like to add in some weight training as well to focus on strength but I love how mobile and that light on my feet feel i get from calisthenics. Anyways great progress, keep it up!

  7. Shane G October 13, 2015 at 3:09 pm - Reply

    Hey there Lyubomir,
    Your article was so interesting to read! I learnt quite alot of things about calisthenics, It is so good to see that you are pursuing something that you really enjoy and are passionate about! You have a cool testimony and your results just speak for yourself! This is going to help alot of people! 🙂

  8. Alan October 18, 2015 at 2:57 am - Reply

    As i can see your progress is quite visibile i started working out 5 years ago due to a problem in my left shoulder , initially i had to keep only that part strong but i thought if im doing excercise for that shoulder then why not the whole body.
    Im curious on how you workout your shoulder joints actually that is where i have problems, i’d like to have more flexibility in it , obviously anything i do will be with extreme care.

  9. Mike January 20, 2017 at 7:14 pm - Reply

    Hi any tips on achieving my first rep of uneven squats in the convict conditioning squat series? Thanks

    • Lyubomir January 22, 2017 at 6:16 pm - Reply

      As Paul mentioned in the book this move is mostly a skill. So mostly focus on developing your balance on one leg and at the same time build the strength needed to push yourself off the ground with just one leg.

      In my experience I learned the one leg squat(pistol squat) just by lowering myself towards the ground, slowly, only on one leg. I did that as slow as possible. In the beginning I fell sometimes, so make sure you are on grass or at home. When you reach the bottom, do a normal squat to get back to neutral position and repeat again.

      Another exercise that helped me was the Bulgarian split squat, I have some pictures in this article that explain how to perform it.

      Learning this exercise is faster then pull ups or push up because your legs adapt faster. But still take your time and have fun with it.

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