How to do a one rep max deadlift

Most people who lift weights eventually want to find out just how strong they actually are. The one rep max is how to find out. Its pretty basic, one repetition with the maximum weight that you can lift. First make sure you try this on a day when you don’t do a normal workout so that your fully rested.Then do 2 sets of 10 at your normal warm up weight for whatever lift your going to try. Then when you feel ready go for it. Remember use good form when attempting to lift heavy weights so you don’t injure yourself. Good Luck! Here is a link to me doing my one rep max deadlift.

http://www.youtube.com/watch?v=O4JWpBR8JNM

How to get off probation

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  • Well it’s been awhile since ive written a post so I guess I’ll post about how to not stay on probation and get off eventually. Basically in a nutshell just do what your probation officer tells you to do and hope that you get lucky and land a job. I know that it wont be easy. A lot of probation officers have seen quite a few dumb asses in their day and will most likely expect you to be the same. He or She will laugh at your past mistakes treat you as inferior treat your family as inferior and just be a dick. You will be uncomfortable while they stare at your junk while you’re peeing in their cup for your urinary analysis and it will most likely be just an ultimately unenjoyable experience. Probation sucks but we did what we did and now we gotta man or woman up realize that there is light at the end of the tunnel and just suck it up. It’s easy to stray off the right path and fall back into old patterns and get violated or possibly catch a new crime. Theres a reason why 90 percent of inmates go back to prison it isn’t as easy as everyone thinks. It will be hard to get a job because of your past, you will have to pay fines even if you don’t have a job yet and if you can’t find a way to pay those fines you will go to jail. If you can find a job work your ass off and pay on your fines because if you don’t you will go to jail.Remember when you’re having a bad day and everything  just makes you feel like giving up on the outside world and society as a whole that its your family’s future that your fighting for its not gonna be easy but just being there for them in any way at all is better than going back to the joint. Surround yourself with people that aren’t going to put you in a bad spot try to stay away from old homeboys that do drugs and stay away from places that promote that lifestyle. Being a square isn’t the most glamorous lifestyle but you will enjoy the moments spent with family that you would have otherwise missed while locked up taking showers with 50 butt naked dudes instead of your girlfriend. Instead of playing catch with your son or daughter you will be playing catch on the big yard with G mac and Smokey from the south side. Most people go back to the joint because they give up because it’s too hard to survive out here and to me that’s just a weak ass excuse. It is possible to survive out here I’m proof of it I have just gotten off probation after doing 93 months in prison and three years of probation afterwards. I was never violated, I have a decent job a 401k, benefits and am buying a home this summer. If I can stay out of the joint and be successful anybody can. Just do what you know is right and everything will turn out fine. Good Luck

A few simple ways to save money

As our economy worsens and our 401k plans diminish you may be asking yourself ” how can I save a little extra money?” Well here are a few ways that you can save money that you may have never even thought about.

• If you drink bottled water one great way to cut back costs is to buy a water dispenser. You can find them on craigslist for about twenty bucks and it can save you quite a bit if you have a healthy bottled water habit.
• Instead of bringing your car to a mechanic try fixing it yourself. Mechanics rates are anywhere from fifty to a hundred an hour and you also have to pay for the part to fix the car. Many jobs can be accomplished easily yourself by just looking online at forums or at your local library for solutions.
• Ride a bike or walk to work. If you live within a short distance of your job walking can be great exercise as well as a great way to save money from spending less on gas.
• Eat at home more often. Often we find ourselves having cravings for take out or just don’t feel like we have the time to cook. Try to resist these urges and cook more at home it will save you a bundle.
• For a small investment energy efficient light bulbs can save you quite a bit each year.

How to do a medicine ball routine

Alright now that I have shown you how to build muscle I will also show you how to stay lean and have alot of wind. It’s all great to be big and strong but if you run out of gas while walking down the street something is wrong.

Ok first you will need a medicine ball and a partner. You can do this by throwing the medicine ball at a wall but it’s more of a pain than a pleasure.

First what you will do is take your medicine ball and throw it to your partner as you would throw a punch with your right arm. Also make sure your far enough away from your partner that you don’t smash him or her in the face with the ball. After you throw the ball drop down and do a burpee. When you get up your partner will throw the ball back and drop down and do a burpee. Repeat this ten times and then switch to your  left arm. Do the same thing again but this time with your left arm and when you complete ten burpees switch to using both arms at the same time and do another ten burpees.And always remember just one burpee per throw. As you progress and it starts to get easier later on just add more burpees. Simple yet effective. And it may give you a mean jab.

How to do a shoulder routine

First start of with four sets of ten clean and presses

Then do four sets of ten standing front dumbbell raises

Next do four sets of ten standing reverse dumbbell flys ( if your not sure what these are what you are going to do is stand knees slightly bent with your upper body as close to parallel with the floor as you can possibly get it. Get your dumbbells and lift them as you would a normal fly but backwards trying to focus on using your rear deltoid muscle). Try not to use your back too much when doing the lift because you will just be cheating yourself. If you find that your having to jerk your back to help you get the weight up your not ready for the weight that you have and need to go down. Good form equals good growth on this one you want your rear delt to do all the work.

Then finally you will do some burnouts with some seated shoulder presses. Try going four sets of burnouts with reps at least past fifteen.

How to do a leg routine

Alright its leg day! “Yippee!” Your saying it I know it true. The first leg routine is always the worst but if you can get past it its all downhill from here.

Ok first step is finding some dumbbells. Go with a weight that will make you struggle on your eight rep. Then do five sets of eight dumbbell lunges.

Next do four sets of ten regular squats with the bar with whichever weight makes you struggle on your last repetition.

Then do four sets of ten straight legged deadlifts.

Alright thats it hope your alright the next day. (If this is your first time doing legs then I recommend only doing the lunges the first week otherwise you may not walk to well for a couple of days) Also switch the squats and the lunges when you feel you want to get more power with your squats because the lunges exhaust your glutes.

How to do an arm routine

First do eight sets of eight to  ten standing ez bar curls

Then do four sets of ten underhand pullups

Next do eight sets of eight to ten skull crushers

And finally do four sets of ten close grip bench presses

(By close grip I mean you take your grip and basically have your hands as close to your sides as you can)

Well hope you like your results.See yah

Heavy Back Routine

Alright this routine is awesome for getting your back maximum strength and size. Hope it works for you.

First do four sets of five deadlifts at whatever weight makes you struggle on the fifth repetition.

Then do four sets of ten rows with the bar under the bench. You can only do this if your bench can adjust to an incline. Usually adjust your bench up one notch and go from there with the front of your body at the angle facing the floor.

Then do four sets of ten chainsaws at whatever weight makes you struggle on the last repetition.

If your feeling a little savage on this day try doing six to eight sets of  shrugs at repetitions of ten as well to hit your traps.

How to do a heavy chest workout

This is a beginning in a series of instuctional workout routines that I learned in prison to give you maximum strength.Hope they work for you.

Day 1 Chest

Bench press
Do two warm ups with whatever weight you can do for a set of ten.

Next Do 5 sets of five repetitions on the flat bench at whichever weight makes you struggle on your fifth repetition.

Then Do five sets of ten on the incline bench.

Then Do five sets of flies with dumbells.

Thats it! Simple yet effective. Next time you do bench try to raise it five pounds and see if you can make it all the way through the five sets and if you can next week raise the weight five more pounds. You can go on forever like this until you get bored then take a break from this routine and try something different for awhile.

Places willing to hire felons

So far I only know of a few places where convicted felons can work. Here are a few I hope that people will comment here and let me know of more. The first one I know of is Mccain foods in Washington. I know they have other plants located in Idaho as well. Also Jiffy Lube can sometimes make exceptions for felons as I know of a few guys working there. The carpenters union will allow felons to enlist in their apprenticeship program and dispatch you but its ultimately up to the employers who gets hired and who doesn’t but most don’t care what your history is as long as you do a good job. But like I say I can only tell you what I know from experience and I’ve only been out of prison a year.