Prison BodyBuilding & Nutrition: UPNORTH: The Ultimate New York State Penitentiary Workout Program for Building Jail House Muscle Mass & Strength. 3794676591, 1539810461

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PRISON BODY BUILDING & NUTRITION UPNORTH The Ultimate New York State Penitentiary Workout Program For Building Jail House Muscle Size and Strength Volume: 1 5X5

DISCLAIMER & COPYRIGHT The information in this book is meant to supplement, not replace, proper exercise training. Like any sport/ or exercise involving speed, equipment, balance and environmental factors, this exercise program poses some inherent risk. The authors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level. This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

Content About The Author: My mission MORE FREE BONUS CONTENT Chapter 1: PRISON FOOD NUTRITION PROGRAM Chapter: 2 JAIL HOUSE 6 PACK AB CIRCUIT Chapter 3 6 week program Calisthenics/ Body Weight Prison Program Upnorth Style Body Weight/ Calisthenics A.K.A Around the World Bar, Dips, Pushups Chapter 4 Introduction To Building Super Human Inner Strength With 5 Sets of 5 Reps CHAPTER 5 SUPER HUMAN STRENGTH STRENGTH & MASS (MAX STRENGTH MIX WITH HYPERTROPHY) Chapter 6 Supplement Store CHAPTER 7 Gratitude CHAPTER 8 PRISON PHOTOS before and after pics CHAPTER 9 BONUS: CHAPTER 10 COMING SOON:

About The Author: Joseph "The Body" BIO 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. After burn 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

My mission My mission is to empower others through my personal story of adversity which led me to my journey to success. I strongly desire to show and prove to you that you can take control of life and do whatever it is that you dream of, no matter what the circumstance. This book is no way at all glorifying being in prison. I almost didn't publish this book because I was too ashamed to reveal my past. My past is my past. I have grown and matured. I share this because there is a tremendous amount of people going through hardship that can relate to this. I plan to help motivate and inspire those going through the struggle. I am prove that you can live your dreams. Despite many setbacks, mistakes, and adversity I have succeeded in my fitness goals and want to share them with you. I get a lot of people that ask me about how to get big and strong, In this book you will learn the same exact exercise system that was employed by me and my workout crew inside. Here is the lifestyle, diet, and exercise program that worked for me and for also a lot of my friends and clients. Here is some of the programs that I do with my 1 on 1 clients and group fitness sessions that helped them achieve maximum results. My clients pay me $125 per hour to do this exact program. I am sharing this with you in this book at affordable price. I reveal to you one of the most powerful programs that is guaranteed to get you size and strength. All you have to do is follow the program.

Follow Joseph The Body CELEBRITY FITNESS TRAINER on Social Media: https://www.instagram.com/josephthebody https://mobile.twitter.com/josephthebody https://www.facebook.com/josephthebodyfitness.net https://www.linkedin.com/josephthebodyfitness https://www.youtube.com/josephthebodyfitness

email: [email protected] BONUS Free Chapter From The Book Journey to Success Napoleon Hill Foundations

Mentor Tom 2 Tall Cunningham Co Author Joseph "The Body" Cosme in stores on amazon march 2016 http://amzn.to/1LZ56aU or http://www.amazon.com/journeytosuccess

This chapter will teach you about how I used the greatest book of all time: Napolean Hill's Think and Grow Rich. How it change my life! How exercise saved my life and gave me purpose.

How Exercise Saved My Life Joseph "The Body" Cosme "Every adversity every failure, every heartache carries with it the seed of an equal or greater benefit". Personal trainers are not born; they are made. I grew up watching both my parents enjoying the benefits of exercise. My dad would run 5k marathons and marathon Runs. He has won many trophies. My mom would work out in her basement and would do weight training. My mom had some ankle weights, dumbbells, and posters on the wall of women bodybuilders. I would follow her every move including taking the ankle weights and do frog jumps with them. My passion for exercise started by watching my mom do her exercises and watching my dad win many 5 mile runs and marathons. I get my athletic ability from both my parents. I grew in the ghettos of Coney Island playing basketball, and going to Catholic school. As I got older, I became a product of my environment. I started to hang out with drug dealers and gang members. I drank and partied every day and had no direction and definite goals. I started selling drugs. I became disobedient, and my anger and greed took control over my mind. No surprise I ended up getting myself into a lot of trouble with the law. I was facing 12 to 20 years in prison because I got into a heated altercation with a man who had spent over ten years in jail and had just finished doing three I was becoming successful financially, and he was jealous to see a young 22-year-old do so well. This man attacked me with a knife, but I was able to defend myself. In the process of defending myself, I ended up slashing him and injuring him. I was indicted for 2nd degree attempted murder charges and was facing 12 to 20 years in prison. I was bailed out on $10,000 bail, and I was afraid for my well being. The fear of doing 20 years nearly paralyzed my mind; this man was seeking revenge and wanted to kill me. I knew I had to take some action. I felt this burning desire to work out and make myself stronger.

Despite facing so many years in prison, exercise is what made me feel alive again, and so I was motivated. I hired two personal trainers for weight training and boxing. I trained faithfully, three times a week with both instructors. I did this for the six months that I was out on bail. All the money I saved went to help myself physically prepare for prison. These trainers taught me a lot about life and mentored me in becoming my best self. I was getting specialized knowledge on their expertise in fitness, nutrition and exercise. This adversity ended up becoming a positive. I learned how to work out and fight plus, my confidence and faith grew stronger as I saw myself getting closer to my fitness goals. At 22 years old, I was 5'6 and only 117 pounds. All the drinking and partying had me looking anorexic. The exercise helped me gain some muscle. I was still skinny but, at least, had made some improvements. I stopped hustling, but my heavy drinking continued. Exercise became my new daily habit and made my life much happier. On August 24, 2005, I was faced with the most difficult decision of my life. I was scheduled to go to court that day for a pre-trial and had to select a jury for my trial. My lawyer asked me not to bring any of my friends that day because I would be busy helping him select the jury. When I walked into the courtroom, my lawyer immediately told me that the judge was offering me a plea bargain of 2 years in prison. I was angry at my attorney for trying to convince me to take this offer. He thought it was a great mistake to turn this offer down. I was extremely stubborn and decided to turn it down and go to trial. My lawyer walked me back outside the courtroom trying to persuade me to accept the plea bargain. I was reluctant and angry at him, for not having faith in me and my case. The judge allowed me 10 minutes to step out the courtroom to make my decision. It took me almost an hour to make my decision. Because indecision and doubt made me so stressed, I asked everyone else for advice and validation of my decision. I must have tried to call over 15 family and

friends over the phone for advice and wisdom on my situation, but could not get into contact with anyone. It was an obvious sign to me that I had to be the one to make the decision for myself and nobody else. After almost 1 hour of thinking, I finally made up my mind and accepted the 2-year sentence. Suddenly the burden and stress of the 20 years that was weighing heavy on my shoulders for six months was magically gone. All the worry and stress went away. I reluctantly accepted and agreed to do two years in a maximum security prison. I was willing to start my sentence immediately, however, the judge recommended and gave me seven weeks to be free and to say my good bye to everyone and spend time with my family. The judge warned me that if I tried to run away from this situation and not show back to the court that I would be facing a lot more time in prison and more than the years that they had given me. I went home that day and cried like a baby. I prayed and promised God that I would come back to the society a better man. I made a will that I will be of great value in the world. My goal was to find something I love and share it with others. It was August 24th, 2005 and I had to turn myself in on October 11th, 2005, the day after Columbus Day. I spent my last seven weeks doing what I had already been doing while out on bail, and that was doing a lot of weightlifting, boxing with my trainers, reading the Bible and reading other self-development books. This adversity made me wiser and a better person. Working out helped me through the toughest times of my life. I knew I had to protect myself and, at least, try to prepare myself for my prison term, so I exercise daily. It helped me alleviate my stress and saved me from anxiety from harming myself and others. Exercises made me feel more confident and without it, I do not think I would have had the willpower to think and be positive. On October 11th, I turned myself in. The judge asked me to stand up and say a few words. I told him and those in the courtroom that I would return to society and be a positive influence and a positive example to the world. This was my definite purpose, but I did not know how or what I would be or become when I made that decision. I did not know how I was going do it, but I was confident that I was going to

change myself to be great. The judge applauded me and wished me luck on my prison bid. This was just the beginning of my journey to success. I spent time in many prisons including, Manhattan Tombs, to Riker’s Island C74, Max prison correction facility of Down State, Medium A prison Bare Hill Correctional Facility, Ulster, and finally to minimum security Queensboro. My journey to all these maximum and medium security prisons showed me, and taught me, the lifestyle of prison life. It taught me to be humble and value time. Time is the greatest precious gift, and I used it to work out, and study exercise science and read and master the book think and grow rich by Napoleon Hill. It was there that I came across Napoleon Hills ‘Think and Grow Rich from a cellmate. He let me borrow the book. That book changed my life. It gave me clarity and a road map to be successful. I was able to create a business plan using it so I would return to the society a better person. From the book, I learned the power of having a definite purpose and understanding on how to use desire, persistence, specialized knowledge, decision, imagination, the subconscious mind, and everything else I needed from this greatest book ever written. I also learnt how to control my anger and my violent actions towards others. I used this book to make the decision to become one of the greatest personal trainers that ever lived, and to learn as much specialized knowledge as possible to prepare me when I get out. My imagination was to transform my body into a fitness model. I used autosuggestion techniques in the book and read, studied and exercised twice daily. I learned how to cook and organize my thinking and to map out a plan. It was amazing to see how some of my fellow inmates were extremely knowledgeable on the subjects of health, fitness, diet, and exercise and I learned from them. They taught me their bodybuilding and weight loss and muscle gain strategies. Their bodies were built like Greek statues, and they showed me how to change any body type into an incredible physique.

I promised myself that I would do this to help people and would never be back in prison. I was saddened and hurt for some of the guys that were there because they had a Great Spirit, attitude, and talent. But, they did not have a second chance at life like I did. I spent many hours studying in my cell about bodybuilding and power-lifting, and my inmate friends signed me up for a very popular power-lifting competition. The competition is a very popular sport in all of the upstate prisons in New York and takes place once a year. The inmates that trained for it worked out religiously in the yard and the gym and practiced the art, form, and technique of lifting the heaviest amount of weight they could. The strongest men receive a certification award for power-lifting plus bragging rights. After doing well in the competition, it made it clear to me that my desire was to help others achieve the same change in their body that I experience. I wanted to help others achieve their fitness and physique goals. When I finally got out of prison on June 21st, 2007, I was 150 pounds of solid muscle and looked like a fitness model. I was under weight when i started my bid and had gained 30 pounds in 2 years, and it was mostly muscle. I attracted a lot of attention and received modeling, personal training, and music video offers. I also received a role as an extra for a movie called fighting, the star of the movie was Channing Tatum. I had gotten stopped by a photographer walking at Coney Island beach one day and the photographer asked me to pose for the camera. Those pictures of me were honored and put up on a wall in a museum called El Museo del Barrio located 1230 5th Ave, NYC 10029. My working out was paying off, and it was finally starting to show. At the same time, my prison record was holding me back, because people would not hire me for a job because of my felony conviction. I applied for many job interviews at both high and low-end commercial gyms. I was invited for interviews because of my body, but as soon as they learned of my past felony conviction, they would turn me down. This adversity gave me a burning desire to prove to myself and society to be so great at my profession that no one could turn me down.

After re-reading Napoleon Hill’s chapter on persistence, I was determined to keep trying. I decided to do my job interviews by dressing up in a suit and tie and bringing in my resume. I would walk into almost every commercial gym asking to speak to the fitness manager. Doing this five days a week for three months, I was finally hired. Napoleon Hill’s chapter on persistence had paid off. I finally won. Well, I thought I had won until I faced another temporary defeat. I decided to go to vocational school for personal training to better myself. I manifested $5,000 for the school by using Napoleon Hill’s Law of attraction. I made a vision board and made my dream come true, but then I was kicked out of personal training school with only two days of school remaining. The school did this because I was 10 to 15 school minutes late every day in Union Square in Manhattan. I would have to stop by in the AM to see my parole officer in down town brooklyn and then go to work to train a client at a gym in Tribeca to make a living and then go to school. Because of my punctuality of being few minutes late every day, I was kicked out. Plus my cousin committed suicide and took a few days off of school for his funeral and burial didn't help my attendance. I would travel far from my Coney island home to downtown Brooklyn to see my parole officer and then to work at gym in Manhattan tribeca to train my clients and then to personal training school in union square to try to make my dream come true to becoming a certified personal trainer. It was a terrible commute, but I was willing to make it work. When I got kicked out, I was in tears. It felt similar to being in love and then getting betrayed. I felt cheated. The teacher there one day announced to the class that no one would ever hire me or train with me because of my tardiness. I stumbled on many people like this that try to break me. All they do is fuel my fire to fight back. Success is the best revenge. This teacher had the same personality of this prejudice correction officer at my unit when I was in Barehill correctional faculty. This Correctional Officer would spit on the floor every time I walked passed him to enter back into my unit. This would go on almost every day for most of my bid. He would go into my cell and throw all my books on the floor and mess up my cubicle. He would throw my mattress on the floor and rip my family pictures off the wall.

He confined me to my cell for 21 days before my powerlifting competition. I could not go out for any recreation. And it almost stopped me from training for the competition. All of these challenges increased my burning desire to make myself better. Studying Fitness books and magazines, i was able to create a very effective 21 day body weight workout that would allow me to keep a lot of my strength for the power lifting competition that was just a few days away. I was able to do barbell squat 405 pounds at weighing only 147 pounds. For the competition i was able to get a score of 390 pounds and deadliest 365 pounds. Being cube confined for 21 days force my hand to think and train smarter for the competition. I look back at all the adversity and temporary defeat and realize that my persistence, determination, and eagerness to be successful created my success. I still wanted to improve myself after getting kicked out of personal training school, so I signed up for an exercise science course at Kingsboro Community College where I learned how to develop a business plan to start my own business. I visualized my dreams and manifested them from applying the success principles from Think and Grow Rich. All these adversities were blessings in disguise, because they gave me the determination and ability to be, and do, great things for the ones I love. Since then, I am proud to say that I have trained Celebrity Ed Westwick from TV show Gossip Girl for his upcoming movie Romeo and Juliet and have also worked with Former WWE wrestler and current fitness model Diva Bobbi Billiard. I now have over 40 clients that I train, run my small group personal training boot camp, created the 24-day challenge DVD that will be sold on Amazon in March 2016. I also wrote an eBook series titled "Up North”: The Ultimate New York State penitentiary workout to building jail house muscle size and strength that will be in Kindle on Amazon also in March 2016. I could not have done all of this if I had not read Think and Grow Rich Napoleon Hill. Napoleon Hill has influenced me to be an aspiring public speaker, author and has taught me to believe in myself to become an aspiring fitness model, and men’s physique competitor by October, 2016. Today, I am proud to say that I have had four educations when it comes personal fitness training and exercise science. I know the workout knowledge of the school, gym, street and prison yards. I was molded to be

one of the best personal fitness trainers in the industry because I went through many adversities and challenges and never gave up. And I thank Napoleon Hills Think and Grow Rich for teaching me this secret. All these have been my journey to success. Today I now live in luxury with my beautiful wife Rosa and my adorable kids Noah and Savannah and our new puppy Charlie. Amen.

Here are the 2 photos of me that was posted at the Museum gallery called Museum Del Barrio The picture was taken in 2007 and was in the Gallery Wall in 2012.

Address: Museum Del Barrio 1230 Fifth Avenue @ 104th New York NY 10029 Phone: 1 212-831-7272 http://www.elmuseo.org HOURS Tuesday - Saturday 11am- 6pm Sunday 1pm - 5pm Monday Closed

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Chapter 1: PRISON FOOD NUTRITION PROGRAM {in Barehill Correctional Facility supplements were sold in commissary}

Day 1 Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 scoop creatine with 2 oz. apple juice or orange juice Breakfast 4 Boiled Eggs 1 Cup Bran Flakes 4 Toast Bread with Butter or Jelly 2 Cups of 4oz. of milk 1 half cup of coffee Snack 1 Peanut butter and Jelly on 2 slice of bread 8-12 oz. water Lunch 2 Hot Dogs with French Fries 12 to 16 oz. of water Snack 2 Whey Protein Shake 2 scoop with 8 oz. Dinner Meat Loaf with Brown Gravy, Mashed Potatoes mix vegetables 4 Slice White Bread, 2 Margarine, 16oz. water Snack 3 Whey Protein Shake 2 scoop with 8 oz. water

Day 2: Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast Farina, Coffee Cake, 2 Cups of 4 oz. of Milk 1 Cup of 4 oz. Coffee S Snack 1 Peanut Butter and Jelly on 2 Slice of Bread 8-12 oz. water Lunch Spaghetti with Meat Source 4 Slice White Bread with Butter 12 to 16 oz. of water Snack 2 Whey Protein Shake 2 scoop with 8 oz. Dinner Brown Rice, Pita Beans, choice of Chicken Patty or Fish Patty 16oz. water Snack 3 Whey Protein Shake 2 scoop with 8 oz.

Day 3 Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast Oatmeal 4 toasted slice bread with butter or jelly 2 Cups of 4oz. of Milk 1 cup of 4 oz. Coffee Snack 1 Tuna Fish on 2 slice of bread 8-12 oz. water Lunch 2 medium size hamburgers on bun 2 palm full of french fries 12 to 16 oz. of water Snack: 2 Whey Protein Shake 2 scoop with 8 oz. Dinner Salisbury Steak with Mash Potatoes 16oz. water Snack 3 2 Scoops of Whey Protein Shake 8 oz. with Water

Day 4 Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast Bran Flakes with 4oz. milk 4 slice toast bread with butter or jelly 2 cups of 4 oz. milk 1 cup of 4 oz. Coffee Snack 1 Peanut butter and Jelly on 2 slice of bread 8-12 oz. water Lunch 1 square slice of pizza vegetables 12 to 16 oz. of water Snack 2 Whey Protein Shake 2 scoop with 8 oz. water Dinner Dinner Orange Rice, Pita Beans, Jack Mackerel Fish 16oz. water Snack 3 Whey Protein Shake 2 scoop with 8 oz. BREAKFAST

Day 5 Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast Scrabbled egg pizza 4 oz. milk 4 oz. milk with 4 0z coffee Snack 1: Peanut butter and Jelly on 2 slice of bread 8-12 oz. water Snack 1 Whey Protein Shake 2 scoops with 8 oz of water Lunch Chili corn {hot spicy orange Mexican rice with corn} 4 slice white bread with butter 8 to 12 oz. of water Snack 2 Tuna Fish on 2 slice of bread Dinner Veal with Spaghetti 4 slice white bread with butter 16oz. water Snack 3 Whey Protein Shake 2 scoop with 8 oz. water

Day 6 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast Wheatena 2 Cups of 4oz. of milk 1 cup 4 oz. coffee 4 toasted slice white bread with butter or jelly Snack 1 Macaroni and Cheese 8-12 oz. water Lunch Spaghetti with Meat Source 4 slice bread with butter 12 to 16 oz. of water Snack 2 Whey Protein Shake 2 scoop with 8 oz. of water DINNER White Rice, Vegetables, Bake Chicken 16oz. Water SNACK 3 Whey Protein Shake 2 scoop with 8 oz. water

Day 7 Supplements (take before breakfast everyday) 1 Multi Vitamin Capsule, Fish Oil Capsule, 8 Branch Chain Amino Acids Capsules 1 Scoop Creatine with 2 oz. Apple Juice or Orange Juice Breakfast 4 Waffles with syrup 1 bowl of rice krises 2 Cups of 4oz. of milk 1 cup 4 oz. coffee Snack 1 Tuna Fish with Marconi Salad 8-12 oz. water Lunch 1 Square Slice of Pizza Salad (Lettuce) 8 to 12 oz. of water Snack 2 Whey Protein Shake 2 scoop with 8 oz. Dinner Sea Food Linguine, Octopus, Dirty Rice with Jack Mackerel Fish 16oz. water Snack 3 Whey Protein Shake 2 scoop with 8 oz.

Chapter: 2 JAIL HOUSE 6 PACK AB CIRCUIT

6 week program 3 sets 15 seconds work 8 seconds rest than switch to next exercise in the following order below: COMPLETE CIRCUIT AND REPEAT FOR 3 SETS AB CIRCUIT 1 1.BICYCLES {SHOULDER BLADES UP AND OFF THE FLOOR TO MAKE IT CHALLENGING} 2.LEG LIFTS aka FLUTTER KICK {SHOULDER BLADES UP AND OFF THE FLOOR TO MAKE IT CHALLENGING} REPEAT FOR 3 SETS

JAIL HOUSE 6 PACK AB CIRCUIT Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity Type Sets Reps Duration Tempo Crunch Exercise 3 15 2/0/2 bicycles with seconds shoulders down Crunch - Leg Exercise Lifts

3

Intensity Rest 8 seconds of rest and then repeat circuit for 4 se 15 2/0/2 8 seconds of seconds rest and then repeat circuit for 4 se

Crunch - bicycles with shoulders down

Preparation Ensure the individual is proficient at a crunch before prescribing this exercise. Movement Lie supine on the ground. The hands should be to the side of the body with the shoulders on the ground With the upper body still, perform a bicycle action with the legs (as shown) Pay close attention to the video to observe the relative timing of this dynamic movement pattern. TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.

Crunch - Leg Lifts

Preparation Ensure the individual is proficient at a crunch before prescribing this exercise. Movement: Lie supine on the ground. The hands should be to the side of the body with the shoulders on the ground. With the upper body still, lift both legs at the hips off the ground as shown (ensure to keep the legs straight). Pay close attention to the video to observe the relative timing of this dynamic movement pattern. TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.

ABS CIRCUIT 2 SIDE PLANK WITH HIP DROP DO 15 SECONDS OF HARD WORK REST 8 SECONDS ONLY AND SWITCH SIDES, THAT IS CONSIDERED 1 COMPLETE SET REPEAT FOR A TOTAL OF 3 SETS

JAIL HOUSE 6 PACK AB CIRCUIT Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity Type Sets Reps Duration Tempo Intensity Rest Side iso-abs Exercise 3 15 2/0/2 8 seconds of with frontal seconds rest and plane than switch movement sides

Preparation Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles. Initiate a thorough dynamic warm-up prior to starting this exercise. This engages the nervous system. Movement: This movement involves a side iso-abs position with hip movement in the frontal plane. Perform a side iso-abs hold. Raise the top arm towards the ceiling with palm facing forward. Looking straight ahead, move the hip complex up and down in the frontal plane (as shown). Ensure not to overly side flex the spine (a movement of 10-20cm or 68 inches is recommended). Repeat for desired number of repetitions. TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip Complex as well as the shoulder complex.

Chapter 3 6 week program Calisthenics/ Body Weight Prison Program Upnorth Style Body Weight/ Calisthenics A.K.A Around the World Bar, Dips, Pushups

3 sets Wide grip pull ups {prouated grip} Wide grip dips Wide grip pushups {hands slightly outside of shoulders} Complete 1 complete set of the exercises list below in the following order. Bar, dips and pushups, for 12 to 15 reps than rest 90 seconds to 3 minutes or power walk or jog around the yard, come back and then do the next set. Repeat the whole entire sequence for a total of 3 sets. 3 sets Wide grip chin ups {supinated grip} middle grip dips Pushups shoulder with apart {stack your bones, keep wrist, elbow, and shoulder bones stack underneath each other and push up} Complete 1 complete set of the exercises list below in the following order. Bar, dips and pushups, for 12 to 15 reps than rest 90 seconds to 3 minutes or power walk or jog around the yard,come back and then do the next set. Repeat the whole entire sequence for a total of 3 sets . 3 sets Close grip pull up {pronated grip} close grip dips Close grip pushups {diamond pushup {index and thumb touches} Complete 1 complete set of the exercises list below in the following order.Bar, dips and pushups, for 12 to 15 reps than rest 90 seconds to 3 minutes or power walk or jog around the yard, come back and then do the next set. Repeat the whole entire sequence for a total of 3 sets. 3 sets Close grip chin up reverse dip Pushups revere grip on handle bars {aka v grip with hands on handle bars } or in and out clap puch ups Complete 1 complete set of the exercises list below in the following order.

Bar, dips and pushups, for 12 to 15 reps than rest 90 seconds to 3 minutes or power walk or jog around the yard. Repeat the whole entire sequence for a total of 3sets.

UPNORTH {AROUND THE WORLD) {BAR, DIPS, & PUSH UPS) CALISTHENICS/ BODY WEIGHT Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity Pull Up

Type Exercise

Sets 12

Reps 12-15

Duration 0

Tempo 2/0/2

Dips Bodyweight

Exercise

12

12-15

0

2/0/2

Intensity

Rest 90 seconds to 3 mins 90 seconds to 3 mins

Pull Up

Preparation Grasp bar overhead at a width that will allow for the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees. Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO! Movement: Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!) Lower at desired REP TEMPO.

Dips – Bodvweight

Preparation Support your bodyweight at arm’s length on the parallel bars. Position body so your head is up over your shoulders, shoulders in line with hips. Movement: From the start position, draw your belly button inward toward your spine. Maintaining optimal alignment, bend elbows and lower your body SLOWLY. Then in a controlled manner, straighten the elbows and “drive" the shoulder girdle downward while returning to the starting position. Perform recommended repetitions. Depth should NEVER exceed the active range of motion available for shoulder extension. To reduce stress to the shoulders, flex the knees and hips by drawing the knees up to the chest. This will alter the COG(center of gravity), placing the body in a position where there will not be as much shoulder extension required for the movement.

UPNORTH {AROUND THE WORLD) {BAR, DIPS, & PUSH UPS) CALISTHENICS/ BODY WEIGHT Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction WORKOUT PROGRAM FOR BUILDING JAIL HOUSE MUSCLE SIZE AND STRENGTH Summary of the program Activity

Type

Sets Reps

In and Out Clap Push-up

Exercise 12

Duration Tempo

12-15 0

2/0/2

Intensity Rest 90 SECONDS -3 MINS

In and Out Clap Push-up

Preparation Start in a plank position with hands slightly wider than shoulder width and spine angles 'neutral'. Activate core with a drawing-in and pelvic floor contraction. Movement: Perform a powerful push-up with enough force to bring the hands off the ground while still maintaining body alignment. Clap your hands and land hands back to original position and perform a push-up. Explode through the concentric phase and repeat in a plyometric manner for desired number of repetitions.

Chapter 4 Introduction To Building Super Human Inner Strength With 5 Sets of 5 Reps 5X5 MEANS 5 SETS OF 5 REPS This Jail house workout was designed to create monster strength and size. This program is to be done in 6 weeks only. HERE ARE THE LIST FOR 5 SETS OF 5 1.BARBEL CHEST PRESS 2.BARBEL BENT OVER ROW 3.BARBEL SHOULDER PRESS 4.BARBEL BICEP CURL 5.WEIGHTED DIP 6.BARBEL DEADLIFT 7.BARBEL SQUAT every week add 2.5 pounds on both sides of the barbell for a total of 5 pounds. EXAMPLE BELOW FOR 6 WEEK PROGRAM OF 5 SETS OF 5 REPS ONLY! CAUTION: BELOW IS ONLY AN EXAMPLE, IT IS NOT TO PRESCRIBE YOU THE SAME WEIGHT. AS YOU CAN SEE THE WEIGHT GOES UP BY 5 POUNDS EVERY WEEK. Exercise: Barbel Chest Press WEEK 1: 315IBS WEEK 2: 320IBS WEEK 3: 325IBS

WEEK 4: 330IBS WEEK 5: 335IBS WEEK 6: 340IBS

EXAMPLE BELOW FOR EACH WEEK OF THE 6 WEEK PROGRAM:

REST 90 SECONDS TO 3 MINS IN BETWEEN SETS! EVERY WEEK ADD A TOTAL OF 5 POUNDS, 2.5 POUNDS ON BOTH SIDES OF BARBELL

WEEK 1: SET 1: 315IBS SET 2: 315IBS SET 3: 315IBS SET 4: 315IBS SET 5: 315IBS WEEK 2: SET 1: 320IBS SET 2: 320IBS SET 3: 320IBS SET 4: 320IBS SET 5: 320IBS WEEK 3: SET 1: 325IBS SET 2: 325IBS SET 3: 325IBS SET 4: 325IBS SET 5: 325IBS WEEK 4: SET 1: 330IBS SET 2: 330IBS SET 3: 330IBS SET 4: 330IBS SET 5: 330IBS WEEK 5: SET 1: 335IBS SET 2: 335IBS SET 3: 335IBS SET 4: 335IBS SET 5: 335IBS

WEEK 6: SET 1: 340IBS SET 2: 340IBS SET 3: 340IBS SET 4: 340IBS SET 5: 340IBS

KEY WORDS TO KNOW SETS REPS DURATION TEMPO INTENSITY REST DEFINITION: SETS IS a group of consecitive reps. REPS is 1 complete movement of a particular exercise, for this program theres a concentric and eccentric rep. lying down on a barbell chestp ress. pushing the weight up to the celing is the positive which is concentric, or acceleration. when you lower the weight down to your chest is the negative, which eccentric phase, decelartion. TEMPO is the speed of the rep. time under tension. how much time is your muscles under tension from the demand placed on your body. for this program. it should take you 2 seconds to come down with weight and 2 seconds to come up with the weight. 1 rep should take you for 4 seconds for each rep. INTENSITY is the demand placed on the body. the demand is the actual weight you are lifting. REST

CHAPTER 5 SUPER HUMAN STRENGTH STRENGTH & MASS (MAX STRENGTH MIX WITH HYPERTROPHY)

6 WEEK PROGRAM MONDAY BACK SINGLE SETS ONLY FOR WHOLE ENTIRE PROGRAM! EXERCISE 1: BENT OVER BARBELL ROW 5 SETS OF 5 REPS REST 90 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: LAT PULL DOWN 4 SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 4 SETS EXERCISE 3: WIDE GRIP PULL UP {WEIGHTED IF YOU CAN} 3SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 3 SETS EXERCISE 4: BARBELL DEADLIFT 5 SETS OF 5 REPS REST 3 MINS REPEAT FOR 5 TOTAL SETS

UPNORTH 5X5 BACK Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction Workout for building jail house muscle size and strength Summary of the program Activity

Type

Sets Reps Duration Tempo Intensity Rest 90 Barbell Row: Bent Over Exercise 5 5 0 2/0/2 seconds 45-60 Lat Pulldown Exercise 4 6-8 0 2/0/2 seconds

Barbell Row: Bent Over

Preparation Stand with feet shoulder-width apart over the bar, flex at the hip and slightly at the knees. Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90°. Maintain neutral spine and head position. Movement: Assume a 60-45° bent over position (commonly known as a functional stance). Maintaining optimal posture, pull the bar toward your abdomen (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms. Return to the start position and repeat movement for desired repetitions.

Lat Pulldown

Preparation Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees. Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine). Movement: From the start position, draw your belly button inward toward your spine. Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades continue to move downward, the arms should follow. The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the muscles relax. Do not allow head to “jet" forward.

UPNORTH 5X5 BACK Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction Workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets Reps Duration Tempo Intensity Rest

Exercise

3

6-8

0

2/0/2

45 to 60 seconds

Romanian Deadlift with Exercise Barbell

5

5

0

2/0/2

3 mins

Pull Up

Pull Up

Preparation Grasp bar overhead at a width that will allow for the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees. Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO! Movement: Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!) Lower at desired REP TEMPO.

Romanian Deadlift with Barbell

Preparation Begin with barbell on ground,knees bent 5 degrees, feet shoulder width apart. Bend at the HIP joint maintaining neutral spine and grab the bar at a width that would allow the forearms to be perpendicular to the bar if the elbows were flexed at 90 degrees. Slightly retract scapulae. Movement: Contract glutes, extend hips to straight position. Lower down to starting position, following desired REP TEMPO.

TUESDAY

CHEST SINGLE SETS ONLY FOR WHOLE ENTIRE PROGRAM! EXERCISE 1: BARBELL CHEST PRESS ON FLAT BENCH 5 sets of 5 reps rest 90 seconds repeat for 5 total sets EXERCISE 2: DUMBBELL INCLINE CHEST PRESS 4 sets of 6-8 reps rest 45-60 seconds repeat for a total of 4 sets EXERCISE 3: DUMBELL FLAT BENCH FLY 3 sets of 6-8 reps rest 45-60 seconds repeat for a total of 3 sets

UPNORTH 5X5 CHEST Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type Sets Reps Duration Tempo Intensity

Chest Press on Bench with Barbell Exercise 5 Dumbbell Chest Press - Incline Exercise 4

Rest

5

0

2/0/2

90 SECONDS

6-8

0

2/0/2

45-60 SECONDS

Chest Press on Bench with Barbell

Preparation Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead. Grasp the bar with your hands slightly wider than shoulder width apart. Movement: Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades. Avoid letting the back arch and/or head jutting forward. Press the bar back up extending arms and contracting chest until elbows are fully extended.

Dumbbell Chest Press - Incline

Preparation Lie on bench with your feet straight and flat on the ground. With arms fully extended, position the dumbbells (DB) over the lower part of the shoulders (not the head). Movement: From the start position, draw your belly button inward toward your spine. Slowly, lower your elbows out and down, maintaining wrist position over the elbows. Continue to lower the DBs until your upper arms are level with the shoulders. To return, move your elbows up and in toward the center. This will create a triangular motion. Wrist should maintain a neutral position. Keep the DBs over the wrists throughout the entire exercise. Maintain proper posture as the DBs are lowered. DO NOT allow the head to 'jut1 forward.

UPNORTH 5X5 CHEST Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets

Reps

Duration

Tempo

Chest Fly - DB On Bench

Exercise

3

6-8

0

2/0/2

Intensity

Rest 45-60 seconds

Chest Fly - DB On Bench

Preparation Lie in neutral spine. Take a neutral grip on the dumbbells. Movement: With elbows slightly flexed, lower the weight carefully to appropriate depth as determined by the Active ROM portion of the assessment. Contract chest muscles, raise to starting position.

WEDNESDAY

SHOULDERS SINGLE SETS ONLY FOR WHOLE ENTIRE PROGRAM! EXERCISE 1: STANDING MILITARY SHOULDER PRESS WITH BARBELL 5 SETS OF 5 REPS REST 90 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: DUMBBELL LATERAL FLYS 3 SETS OF 6-8 REPS REST 30-45 SECONDS REPEAT FOR A TOTAL OF 4 SETS EXERCISE 3: POSTERIOR RAISE {BENT OVER REVERSE LATERAL DUMBBELL FLYS} DO THIS EXERCISE WITH BOTH ARMS AT THE SAME TIME TO MAKE IT MORE CHALLENGING 3 SETS OF 6-8 REPS REST 30-45 SECONDS REPEAT FOR A TOTAL OF 3 SETS EXERCISE 4: BARBELL SHOULDER SHRUGS 3 SETS 6-8 reps REST 45-60 SECONDS REPEAT FOR A TOTAL OF 3 SETS.

UPNORTH5X5 SHOULDERS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets

Reps

Duration

Tempo

Intensity

Rest

Shoulder Press Standing Barbell

Exercise

5

5

0

2/0/2

90 seconds

Lateral Raise: Standing

Exercise

3

6-8

0

2/0/2

30-45 seconds

Shoulder Press - Standing Barbell

Preparation Ensure the individual is proficient at a seated overhead press to ensure ROM ability and stability in the shoulder girdle before prescribing this exercise. Movement: Start with light weight (approx. 30% of seated shoulder press weight). Maintain a soft bend at the knees (about 20°). With the gaze straight ahead, perform a shoulder press (as shown). TRAINERS: Watch and correct for a forward head carriage, rounded shoulders and/or excessive lordosis in the lumbar vertebrae.

Lateral Raise: Standing

Preparation Stand "tall." Dumbbells at side. Movement: With core activated, lift the arms laterally until they reach shoulder height. Stop and return to starting position maintaining good posture and an upright position. Focus on the posterior musculature to maintain correct posture.

UPNORTH5X5 SHOULDERS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets

Reps

Duration

Tempo

Intensity

Rest

Posterior Raise Bent over Load to Unload

Exercise

3

6-8

0

2/0/2

30-45 seconds

Barbell Shoulder Shrugs

Exercise

3

6-8

0

2/0/2

45-60 seconds

Posterior Raise - Bent over Load to Unload

Preparation Ensure that the client/athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex. Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system. Movement: This movement combines a deadlift motion with a swinging posterior shoulder fly. Choose a light dumbbell to start (30% of normal posterior raise is suggested). Start from a standing position and perform a 1 arm deadlift (for description - see 'deadlift' in the Exercise Library). Hold the trunk in a flexed forward position. Swing the dumbbell across the body to 'load', then 'unload' by accelerating the weight through to a posterior raise (as shown). Repeat in a rhythmic pattern of controlled momentum. Note relative timing and posture of this exercise in the video. TRAINERS: Ensure that the client or athlete is proficient at the deadlift motion. Excessive kyphosis, locking the knees, or low back pain may indicate that the load is too heavy and needs to be adjusted, or discontinued.

Barbell Shoulder Shrugs

Preparation Stand with feet hip width, knees bent slightly, shoulder blades retracted, with the tongue in 'swallowing' position. Grasp bar slightly wider than shoulder width (this is to reinforce the Upper Traps angle of pull through the arm). Movement: Shrug the bar upward, aiming the shoulders toward the back of the head. Lower the bar in a controlled manner. Maintain optimal posture throughout the movement.

THURSDAY

BICEP SINGLE SETS ONLY! EXERCISE 1: STANDING BICEP BARBELL CURL 5 SETS OF 5 REPS REST 90 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: SEATED PREACHER CURL WITH CURL BAR 4 SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 4 SETS EXERCISE 3: STANDING 2 ARM DUMBBELL HAMMER CURL 3 SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 3 SETS

PRISON 5X5 BICEP Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Bicep Curl - Standing 2 Arm Exercise Barbell Preacher Curl - Seated

Exercise

Sets Reps Duration Tempo Intensity

Rest

5

5

0

2/0/2

90 seconds

3

6-8

0

2/0/2

45-60 seconds

Bicep Curl - Standing 2 Arm Barbell

Preparation Stand on both legs with feet pointing straight ahead and knees slightly flexed. Hold a barbell in both hands (palm lacing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position). Movement: Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral. Curl bar up to chest level. Slowly lower the bar back to its original position by extending the elbows.

Preacher Curl - Seated

Preparation Siton the preacher benchand make any adjustments necessary to fit your body. Position your elbow over the preacher bench (armpits on top). Movement: Hold a dumbbell in each hand with arms extended in front of you. Perform a biceps curl by flexing your elbows and bringing the dumbbells towards the shoulders. Hold and slowly lower the dumbbells back to the starting position.

PRISON 5X5 BICEP Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building muscle size and strength Summary of the program Activity

Type

Hammer Curl - Standing Exercise 2 Arm

Sets

Reps

Duration

Tempo

3

5-8

0

2/0/2

Intensity

Rest 45-60 seconds

Hammer Curl - Standing 2 Arm

Preparation Stand on both legs with feet pointing straight ahead and knees slightly flexed. Maintain a drawn-in position throughout the exercise. Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body. Movement: Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level. Keep shoulder blades in neutral throughout the exercise. Slowly lower the dumbbells back to the side of the body by extending the elbows.

FRIDAY

TRICEP SINGLE SETS ONLY! EXERCISE 1: WEIGHTED DIPS 5 SETS OF 5 REPS REST 90 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: CABLE PUSH DOWNS WITH CABLE ROPE 4 SETS OF 6-8 REPS REST 45- 60 SECONDS REPEAT FOR A TOTAL OF 4 SETS EXERCISE 3: TRICEP DUMBBELL KICKBACK 3 SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 3 SETS

UPNORTH 5X5 TRICEPS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets Reps Duration Tempo Intensity

Rest

Dips - Bodyweight

Exercise

5

5

0

2/0/2

90 seconds

Tricep Push-Down Cable Rope Grip

Exercise

4

6-8

0

2/0/2

45-60 seconds

Dips – Bodvweight

Preparation Support your bodyweight at arm’s length on the parallel bars. Position body so your head is up over your shoulders, shoulders in line with hips. Movement: From the start position, draw your belly button inward toward your spine. Maintaining optimal alignment, bend elbows and lower your body SLOWLY. Then in a controlled manner, straighten the elbows and “drive" the shoulder girdle downward while returning to the starting position. Perform recommended repetitions. Depth should NEVER exceed the active range of motion available for shoulder extension. To reduce stress to the shoulders, flex the knees and hips by drawing the knees up to the chest. This will alter the COG(center of gravity), placing the body in a position where there will not be as much shoulder extension required for the movement.

Tricep Push-Down - Cable Rope Grip

Preparation Stand on both legs with feet pointing straight ahead and knees slightly flexed. Maintain a draw in position throughout the entire exercise. Keep shoulder retracted and depressed. Hold the rope with palms facing each other and elbows flexed 90 degrees. Movement: Extend the triceps by pushing hand towards the ground until arms are fully extended. Avoid letting the back arch, head jut forward and/or shouldersround forward. Hold and slowly return cable to 90 degrees of elbow flexion.

UPNORTH 5X5 TRICEPS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Tricep Kickback Exercise

Sets

Reps

Duration

Tempo

3

6-8

0

2/0/2

Intensity

Rest 45-60 SECONDS

Tricep Kickback

Preparation In optimal alignment, lean forward form the hips Allow the arms to hang perpendicular to the floor. Movement: From the start position, draw your belly button inward toward your spine Maintaining optimal alignment, lift your arm so the humerus (upper arm) is parallel to the floor While maintaining upper arm position, slowly extend your elbow, hold and return (flex elbow) Concentrate on keeping your upper arm stationary and parallel to the floor Maintain optimal alignment throughout the entire exercise A common mistake is letting the head hyperextend; it is critical to maintain cervical alignment. The head/neck should maintain position over the shoulders while looking straight DOWN (looking up from a bent-over position hyper-extends the neck).

SATURDAY LEGS SINGLE SETS ONLY! EXERCISE 1: BARBELL BACK SQUAT 5 SETS OF 5 REPS REST 90 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: BARBELL FRONT SQUAT 4 SETS OF 6-8 REPS REST 60 SECONDS REPEAT FOR A TOTAL OF 4 SETS EXERCISE 3: HACK SQUAT ON MACHINE 3 SETS OF 6-8 REPS REST 45-60 SECONDS REPEAT FOR A TOTAL OF 3 SETS

UPNORTH 5X5 LEGS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Squat - Back with Barbell

Exercise

Sets Reps Duration Tempo Intensity 5

5

0

2/0/2

Rest 90 SECONDS

Squat - Back with Barbell

Preparation Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees). Place bar comfortably on the upper back. DON'T BE AFRAID TO USE A BAR PAD! Movement: From the start position, draw your belly button inward toward your spine. Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips. During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, 'drive' through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and midfoot. Do not allow bodyweight to shift toward the toes. The knees should track over the second and third toe. Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body. Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

UPNORTH 5X5 LEGS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Sets Reps

Barbell Squat: Front Hold

Exercise 4

6-8

Duration Tempo Intensity Rest 0

2/0/2

60 SECONDS

Barbell Squat: Front Hold

Preparation Stand with feet pointed STRAIGHT AHEAD with a barbell placed comfortably on the top of the shoulder musculature. Be sure to position your head up over shoulders and shoulders in line with hips, (i.e., neutral spine). Movement: From the start position, draw your belly button inward toward your spine. Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips. During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, 'drive' through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and midfoot. Do not allow bodyweight to shift toward the toes. The knees should track over the second and third toe. Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body. Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

UPNORTH 5X5 LEGS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction workout program for building jail house muscle size and strength Summary of the program Activity

Type

Leg Press - Hack Squat

Exercise

Sets Reps Duration Tempo Intensity 3

6-8

0

2/0/2

Rest 45-60 SECONDS

Leg Press - Hack Squat

Preparation Adjust back pad for comfort. Note: The higher the back pad position, the greater the hamstring length due to the increased hip angle. Seated in machine, attain neutral alignment of the spine. Keep hips in pad. Once stabilized, hips should not rotate upward. Movement: From the start position, draw your belly button inward toward your spine. With knees slightly flexed and aligned properly, slowly lower the legs. Stop if alignment is lost or when buttocks begin to “pop" off pad. To return to the start position, straighten the knees (without locking out) toward the machine. How far the knees extend (returning to start position) will depend on individual control capabilities. Full extension is permissible when controlled. Due to the direction of resistance, beware of hyperextension of the knee. Check knee alignment, stabilize spine and repeat under control. Always be in complete control of the resistance. You should be able to stop the resistance at any time during the exercise. If stopping is not possible, decrease the amount of resistance you have employed. Keep hips in pad. Continually monitor alignment before and after every repetition.

SUNDAY

ABS SINGLE SETS ONLY! EXERCISE 1: ABDOMINAL CRUNCH- KNEELING USING CABLES 5 SETS OF 5 REPS REST 30-45 SECONDS REPEAT FOR 5 TOTAL SETS EXERCISE 2: WEIGHTED PLANK HOLD PLANK FOR 1 MIN 3 SETS REST 30-45 SECONDS REPEAT FOR 3 TOTAL SETS

UPNORTH 5X5 ABS Program for PRISON The Ultimate New York State Penitentiary Trainer: Joseph Cosme Introduction WORKOUT PROGRAM FOR BUILDING JAIL HOUSE MUSCLE SIZE AND STRENGTH Summary of the program Activity

Type

Sets

Reps

Duration

Tempo

Abdominal Crunch Kneeling (Free Motion)

Exercise

5

5

0

contro lled

Plank

Exercise

3

0

1 MIN

Intensity

Rest 30--45 seconds 30-45 seconds

Abdominal Crunch - Kneeling (Free Motion)

Preparation Comfortably kneel with both hands grasping the cable strap as depicted. Movement: From the start position, draw your belly button inward toward your spine. Keeping the arms/strap close to the body, tighten the abdominals and curl downward as far as you can control. Perform recommended repetitions. Do not generate movement from arms and or shoulders. The movement should originate from your core.

Plank

Preparation Kneel on the floor on all fours. Align your hands directly beneath your shoulders. Align your knees directly beneath your hips. Movement: Lift and extend one leg to the floor behind you. Place the ball of your foot on the floor as in a push-up position. Maintain neutral spinal alignment in this semi-supported position. If you feel comfortable enough, extend both legs into a full plank position. Make sure to keep your shoulder blades down and wide on your back during all phases of the exercise.

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PROTEIN

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Servings: 10

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CHAPTER 7 Gratitude

This book is dedicated to all those locked down in prison putting that work in and doing something valuable with their time. I would like to thank my mom and my dad for putting up with me, i know I wasn’t easy to raise. But I turned out to be just fine. I would like to thank my wife Rosa who is always faithfully by my side and to my beautiful kids Noah and Savannah for giving me a inner joy and making my soul pleasant with a happy heart.

THANK YOU to family and friends My friends that held me down in the past and today: the whole Coney Island My brother John, my sister Janay, Pwe, Ray, J Gusto, BD, Tito, Efrain, Franky, RIP angel, all my aunts and uncles, cousins, neices. Nysc Debra, Sebastin, Gaberiel, Armando, Andrew, Harold, Brenda, Roger, Master Trav. DENOS wonderwheel Reggie, Chad, JB, CJ, Freedy, Mokley, Jacob Special thanks to Collin Orourke, Thurman long photography documenting and creating. 917 842 4658 Facebook/tlongphotography.com My family Aunts, Titi Evelyn, Nancy, Doris, Nury, RIP Lily, Titi Glady's, Annie, Yvonne, Gizenia, Minerva. My uncles, Tio Victor, Papito, RIP Georgie, Uncle Felix. Tio Sammy, uncle louie My cousins: Sal, Jennifer, Chilly, Little Chris and Angelise, Chris Santana, Collen, Cisco, Lee, Celeste, Jason, Philhop, Little Victor, and Trina, Jamie, Genie, James. My in laws: Justin, Kevin, Robert, Emily, Fabaian, Iris, Laura, Howard, Ellis, RIP Laura, My father in law UpNorth brothers Geter, Flaco, Haval, Gotti, Fingers, Dap, Ice man, Borne, Murrary, AK, Pwe and everyone else holding it down! My mentors Mark wicks, Jason Grossman, Michael Shaw, Jesse Stoddard, Georgett Pann, Tom 2 tall Cunningham. THANK YOU TO ALL MY PERSONAL TRAINING CLIENTS =]

DEDICATED TO MY MOM & DAD TO MY MOM FOR ALWAYS BEING THERE TO MY DAD FOR ALWAYS HOLDING ME DOWN WHEN THERES ADVERSITY.

CHAPTER 8 PRISON PHOTOS before and after pics

SEPT 2005 This pic was taken 1 month before I started my bid on Oct 11th, 2005 At 5'6 I weighed only 119lbs Sept 2005

MARCH 2005 Most depressing time of my life. Facing 20 years in prison if i blow trial. I would workout almost every day to alleviate stress. This is where my fitness journey began.

DECEMBER 11, 2005

MARCH 4, 2006 134IBS

DECEMBER 2006 145IBS

DECEMBER 2006 Thanks to my friends here. I learnt so much from them. They taught me the lifestyle of bodybuilding and powerlifting. And the expertise to transform a body into a powerful physique. Thank you Geter & Flaco.

APRIL 2006 This was my workout crew. We worked out together faithfully 4-6 days weekly for most of my bid. This pic was right before our powerlifting competion.

APRIL 2006

DECEMBER 2005 To my god brother PWE, thank you for your profound knowledge & wisdom and helping me mature through adversity.

ME & PWE FINALLY HOME

SPRING 2006

My loyal friends stop by to visit me 2006 To my brother john, Whos been with me since a baby, my friends BD & JGUSTO.

After prison photos 1st day home from 2 year bid June 21, 2007 Weighed 149ibs

Loyal friends That are always there for each other. Rip cousin angel Thank u B.D, GHOST, & T FOR being there for me in the tuffest time of my life.

CONEY ISLAND 19ST BOYS 2007

JUNE 2007 149IBC

JULY 2007 149IBS

January 2008 145IBS

SEPTEMBER 2015 137IBS

PICTURE ABOVE TAKEN BY: FOR PROFESSIONAL PHOTOS : Thurman long photography documenting and creating. 917 842 4658 Facebook/tlongphotography.com

FAMILY PHOTOS: ME & MY BEAUTIFUL WIFE ROSA ON OUR WEDDING DAY NOV 28TH, 2014

MY SAVANNAH & NOAH IN KARATE

MY WIFE & KIDS

Me, my son Noah, my wife Rosa, and my daughter Savannah

NOV 28TH, 2014

CHAPTER 9 BONUS:

LIST OF SOME OF THE GREATEST BOOKS THAT WILL CHANGE YOUR LIFE 1.THINK AND GROW RICH BY NAPOLEAN HILL 2.LAW OF SUCCESS BY NAPOLEAN HILL 3.OUT WITTING THE DEVIL BY NAPOLEAN HILL 4.THE STRANGEST SECRET BY EARL NIGHTGALE 5.AS A MAN THINKETH BY JAMES ALLEN 6.THE POWER OF YOUR SUBCONSCIOUS MIND JOSEPH MURPHY 7.THE SCIENCE OF GETTING RICH BY WALLACE D. WATTLES 8.THE SECRET BY RHONDA BYRNE 9.THE MILLION DOLLAR SECRET HIDDEN IN YOUR MIND BY ANTHONY NORVELL 10.REATE YOUR OWN FUTURE: HOW TO MASTER THE 12 CRITICAL FACTORS OF UNLIMITED SUCCESS BY BRAIN TRACY 11.THE 12 UNIVERSAL LAWS OF SUCCESS BY HERBERT HARRIS 12.THE MILLIONAIRE MINDSET: HOW ORDINARY PEOPLE CAN CREATE EXTRAORDINARY INCOME BY GERRY ROBERT 13.THE PROSPERITY BIBLE: THE GREATEST WRITINGS OF ALL TIME ON THE SECRETS OF WEALTH & PROSPERITY Written by almost 20 different authors

CHAPTER 10 COMING SOON:

PRISON BODYBUILDING & NUTRITION UPNORTH THE ULTIMATE NEW YORK STATE PENITENTIARY WORKOUT PROGRAM FOR BUILDING JAIL HOUSE MUSCLE MASS & STRENGTH VOLUME 2 10 X 10

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