T Nation

Preparing For Prison Log

There’s a good chance I’m doing time. I haven’t exercised in a year. Currently 6’1 186 pounds. I want to go in looking big and strong.

Goal: Hit target weight of 215 pounds in 5 months.

Start tomorrow.

Focus on compound movements, squat, dead’s, dumbbell bench, overhead presses, chins and dips. Try pulling in 4000 cals a day . No cardio. Just eat and lift. Big lifts, rest between sets.

Good luck