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. 😀
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)
- Back Lever
- Straight line handstand
- Handstand push up
- Glute ham raise
- Deadman quad raise
- (Iron Cross)
- 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:
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).
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.
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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