Warmup
-5 minutes moderate exercise bike
-light stretching
Squats
Warm-up sets
Work sets:
5 x 160
5 x160
5 x 160
Need to stay at 160 until groin adductors can keep my knees out.
Bench Press:
Warm-up sets
Work sets:
5 x 145
5 x 145
5 x 145
Deadlift
Warm-up sets
5 x 245
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.
Labels
- 104 (1)
- 5 Squatters (2)
- 5 x 5 Standard (1)
- 5 x 5 Standard Squat/Bench (7)
- 5 x 5 Standard Squat/Shoulder Press (5)
- 5 x 5's (1)
- 52 Card Butt-Kick. (1)
- 5K (1)
- Angie (1)
- Apollo Creed (2)
- Barbell Bear (1)
- CFSB (1)
- CFSB Back Squat (1)
- Cindy (1)
- Clubber Lang (5)
- Count-up (3)
- Countdown (3)
- Crossfit Total (1)
- Cycle Ride (1)
- Evil Dr. Tabata (2)
- Exercise Philosophizing (1)
- Fight Gone Bad (1)
- Fran (2)
- General Insanity (3)
- Heavy Metal (6)
- Helen (1)
- Homebrew (1)
- Ivan Drago (2)
- Joshua (1)
- Kelly (1)
- Lance Armstrong (1)
- Leg/Chest (1)
- Lynne (1)
- Mason Dixon (2)
- Met-Con Hell (4)
- Michael (1)
- Moby Dick (1)
- Monday (1)
- Nasty Girls (1)
- Nicole (1)
- Nutrition (1)
- Push/Pull (2)
- Running (1)
- Runs n' Sqauts. (1)
- Section 8 Portage (2)
- Thrusters (1)
- Vertical Push/Pull (1)
- Workouts (61)
Vital Stats
- Age: 29
- Height: 6'1''
- Weight: 172.4 lbs
- Body Fat: ? (I need some calipers.)
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