XFit-Baghdad’s BodyBlog

CIRCUIT TRNG
C1
Squats - 225×6
Rope Jump - 1min
C2
DB Squat/Press - 30×6
Hang High Knee Raise - 60sec
C3
Bench Press - 95×6
Plyo Push Ups - 10
C4
Standing Press - 75×6
Split Bench Jumps - 10
C5
Chins - 6
DB Swings - 55×6

NOTES: Good workout.  Still easing my way back into the routine and not pushing the tempo hard at this point.

MUSIC: War, The Eagles, LL Cool J, NWA, Cypress Hill, Scarface, Geto Boys, Cory Glover

Fartlek Run (1/2 mile) - 4 x sprints

Treadmill HIT - 3×1min 10% incline walk/2min 0%incline walk @ 3mph

ABS
Hanging Leg Raise - 10; RS Twists - 15kgx5 (4-ct); Saxon Sidebends - 10kgx5 (4-ct); Stiff Leg Deadlift (SLDL) - 135×10

Pwr Cleans - 75×15, 15, 15

YOGA

NOTES - back after 2 weeks off.  Easing back into the routine.  Not a bad workout if I say so myself. 

MUSIC - Johnny Kemp, Tony Terry, Tantric, LL Cool J, Micheal Jackson, Prince, Faith No More

Lake Run - 20:15

CIRCUIT 1 (3RDS)
Thrusters (75×10); 1-arm DL (44×10-L/R)
CIRCUIT 2 (3RDS)
Crunches (15); Bench Hops (10)

NOTES: Good workout.  Had fun.  I feel a little under the weather right now.  It’s as good a time as any to take a week off.  It’ll give my body time to recuperate and I need the rest.

MUSIC: Bootsy Collins, Prince, Destiny’s Child w/Wyclef, Michael Jackson, Wrex N Effex, Isley Brothers, Elton John, Keith Sweat, Ice Cube, Xavier Nadoo

5 ROUNDS
1-arm DB Snatch (L/R) 35×10; Jump Squats (50×10); Power PUs (10); Chins (6)
CORE (3RDS)
Crunches (12); Side Bends (L/R) 44×12; Knees-Elbows (12); Standing Twists (L/R) 33×12

SPRINTS - 50Mx6

NOTES:  I was supposed to do something called power kick ups.  You start from a standing position and fall back to rock on your back and hop back to a standing position.  I couldn’t generate enough power and speed to do it.  I have to work on it.

MUSIC: Kool & the Gang, Gladys Knight & the Pips, Red Hot CHili Peppers, Ralph Tresvant, David Bowie, DMX, Jeffrey Osborne, AC/DC, Alexander O’Neal, INXS, Prince, Allanah Myles, Slave, Indeep, Sade, O’Jays, Stevie Wonder, Jennifer Lopez, Grandmaster Flash

Squats - 145×5, 225×5, 275×5, 5, 5
Power Cleans - 135×5, 157×5, 5, 5, 5
Goblet Squats - 50×5, 5, 5
Neck Extensions - 15×6, 6
1-Leg DB Squats (L/R) - 55×10, 10
Suitcase DLs (L/R) - 95×12, 12
Bent Rows - 135×15, 15
Good Mornings - 95×10, 10, 10

STRETCHES

MUSIC: Scorpions, Power Station, Cypress Hill, Digable Planets, AC/DC, High Inergy, KRS One, DMX, LL Cool J, Sade, Mystikal

5RDS
Power Cleans (75×12); Jump Squats (12); Lunges (L/R) - 25×12; In Place Skip Sprints (L/R) - 12; DB Swings (35×12)
CORE (3RDS)
Reverse Crunches (12×8); Twist Crunches (L/R) - 12×8; V-Ups (12×8)
STRETCHES

NOTES: Good workout.  I forgot one exercise, my weighted planks.  Anyway, overall good work.  My core is weak.  I have to get stronger there and I will.

MUSIC: Skillet, William Becton, Tek & the EfFx, Billy Ocean, LTD, Montell Jordan, David Bowie, 2Pac, Mariah Carey, Manhattan Transfer, Mya, Ice T, Playdough

Clean/Squats - 56×5, 115×5, 5, 5, 5, 5
DB Squat/Press - 30×5, 5, 5
DL’s - 135×5, 258×5, 5, 5, 5, 5
Neck Ex (F/B) - 15×6, 6
Glute Ham Rs - 44×5, 5, 5, 5, 5
Split Squat (L/R) - 135×10, 10
1-Leg DLs - 35×12, 12
Step Ups (L/R) - 44×15, 15

NOTES: Good workout.  I modified the Gator workout I saw in a recent issue of M&F.  Kept the intensity high.  Very pleased.

MUSIC: Lakeside, Richard Wagner, Family Stand, Hootie & the Blowfish, Al B. Sure!, Wrex N Effects, Stevie Wonder, Gwen Guthrie, The Spinners, High Inergy, Family Force 5, Apocalyptica, Kid N Play

WU (20/4ct Side Straddle Hops)
Power Cleans - 45×5, 95×3, 135×1, 157×1, 162×1, 185×1
TABATA (4min)
Goblet Squats (40#)
STRETCHES

NOTES: Poor workout.  Low energy levels.  I woke up late and could not get into the work.  I contemplated not even going; so I guess I did ok to get a partial workout in.

MUSIC: Manhattan Transfer, Prince, Body Count (2), Cheryl Lynn, Skillet, Maze, William Becton, Brothers Johnson, Hootie and the Blowfish, Billy Ocean 

300 WO (3RDS)
1-arm Lumberjack Squats (24.5×30); Suitcase Deadlifts (95×20); Bench Hops (30)
1:50/6; 4:08/8; 3:48/8

SPRINTS (10×40-50M)

NOTES: Good workout.  I didn’t do the front squats because I didn’t start on time today.  I tweaked a tendon in the back of my knee on the very last sprint I did.  I can still walk and run, but it did discomfit me a bit.  I enjoyed the workout nonetheless.

MUSIC: Scorpions, Stevie Wonder, Body Count (2), Tony Terry, Prince, Tobymac, Average White Band, Montel Jordan w/Lil Zane, T-Bone; N’Dea Davenport, Anita Ward, One Way, Mya w/Jah Rule

I was thinking.  I may change how I mark my progress.  I was using weight because it’s easy to mark on a weekly basis.  My true goal is to get my body fat percentage between 10-12%.  I’ve been successful in dropping my weight, but I haven’t decreased my BF significantly.  I’m thinking of just weighing myself once a month in conjunction with taking the required body measurements.  Any suggestions on how to keep track of it?  All suggestions would be greatly appreciated.