Back n' Shoulders
Bent Over Rows:
4 x 12 x 80#
Pull-ups
4 x 12 x Bodyweight/Jumping Pull-up when needed to finish set.
Rows (On seated row machine)
Start with as much as you can handle for 15 resp, then 'run the rack'.
One Dumbbell Milt Press
4 x 12 x 30#
Front DB Raises/Lateral DB raises superset
4 x 12 x 15#
These might seem sparse, but I'm not used to this traditional style workout at this point, so I'm just getting back into it.
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. -Mark Rippetoe
About this Blog
The Sadistic Fitness blog is my attempt to journal my fitness routine, and to share it with others. This helps me stay accountable to my workout schedules and goals. My fitness methodology owes a big thanks to the people at Crossfit.com. I attempt to follow the Crossfit W.O.D. as closely as possible, but some routines are largely simplified renditions of what they do, since I am limited somewhat by a lack of equipment and specialized training, so I make do with what I can. If you are looking for insight into a rigorous training routine, feel free to follow the workouts posted here. Post your results to comments if you desire some accountability.
How to Use this Blog
For the most part, these workouts are either self-explanatory, or I've explained a routine in detail somewhere, so you can use the post labels to track specific workouts if you have questions. Many of these workouts require a stopwatch; competing against yourself and the clock adds a whole new level of intensity to a workout. Posting scores for a particular day lets you keep a competition going against yoursef; feel free to post your own in the comments if you'd like to share my misery. As they say, you are your own worst enemy. And that which doth not kill thee, maketh thee stronger.
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- 52 Card Butt-Kick. (1)
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- CFSB Back Squat (1)
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- Running (1)
- Runs n' Sqauts. (1)
- Section 8 Portage (2)
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- Vertical Push/Pull (1)
- Workouts (61)
Blog Archive
Vital Stats
- Age: 29
- Height: 6'1''
- Weight: 172.4 lbs
- Body Fat: ? (I need some calipers.)
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