It’s nice to give back as you get older. I’ve taken a protégé, a squire, an assistant, a workout partner. I’ve taken a Robin to my Batman. But in the yard there’s only room for one Alpha Dog, one Batman. I’m the boss or get lost. It is nice passing on the skills, techniques, experience I’ve picked up over the years.

Advantages of Having a Training Partner

• Your partner will actually listen to you.
• It is nice to have someone help put those heavy weights away.
• Being social, laughing and bitching together.
• Someone to push you.
• Someone to ogle women with.

Some Penitentiary Style Training Tips

• Perform basic and simple compound lifts.
• Try and outdo each other with weight or reps.
• Talk shit, push each other with insults.

The bicep barbell curls are a great way to kick up the intensity at the end of the workout. Perform them for reps and hand it off to your buddy. Talk crap and pump them up.

WOD: PRISON WORKOUT 2015-10-07

A. Chin Ups (any combinations): 100 reps

B. BB Shoulder Press: 4 x 8 reps

C. BB Bench Press: 4 x 8 reps

D. Leg Curls (laying) 2-way superset (flat & butt raised): 4 x 8² reps (3.0.1.0)

E. DB Incline Chest Flyes & Press superset: 4 x 8² reps (3.0.1.0)

F. Lat Pulldowns 4-way superset: 4 x 64 reps (2.0.1.0)
(f1. vertical wide; f2. vertical narrow; f3. Lean back wide; f4. Lean back narrow)

G. DB Shoulder complex: 4 x 8 reps

H. BB Bicep Curl Handoffs (each set to failure and handoff): 6 x 10 reps

I1. DB Alternating Bicep Curls: 4 x 8 reps (2.0.1.0)

I2. Tricep Dips: 4 x 8 reps (3.0.1.0)

Grab my belt.