XFit-Baghdad’s BodyBlog

Today was an awesome day!  I had to change the routine a bit because my workout partner has to go to work earlier.  All in all, I was pleased with today’s effort.

Squats WU - 45×10, 135×5, 225×5, 275×5 / Work sets (150% Body Wt in 10min) - 325×5, 5, 10, 5; 25 total

Pull Ups (10 minutes) - 12, 10, 10, 5, 6, 5, 4 = 52 total.  I probably could’ve done more if I’d have just done them the regular way, but I switched grips continually to keep the muscles excited.

Music: Samira Saeed (A Moroccan singer.  She’s awesome.  Now, I just need to learn Arabic! LOL), Village People, Donna Summer, Prince, Terence Trent D’Arby,

Today was a pretty good day.  It ended up being a quick workout.

Stiff Leg Deadlifts (SLDL) 95×10, 10, 10 -
Deadlifts (DL) 111×20, 20, 20

Air Squats - 50, 50 / Push Ups - 25, 25, 25, 25

Music - Janet Jackson, Macy Gray, Village People, Dez Dickerson (the kamikazi bandana wearing guitarist for Prince back in his 1999 days.  He’s awesome!). Bronx Style Bob, Anastacia, Commodores (gotta have some old school in there somewhere!)

Back In The Saddle Today.

After taking Thursday off, I was back at it hard today.

Wtd Pull Ups 20Kg x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 - Wtd Dips 20Kg x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3.  The Pull Ups and Chins were done alternately.

Bent Row (80% 1RM) - 185 x 5, 5, 5 / Overhead Press (80% 1RM) 144 x 5, 5, 5

Music:  An ecletic blend of the old and new.

The Temptations, Groove Theory, Art of Noise, Bronx Style Bob, Experience Unlimited, Adina Howard, Brothers Johnson, Warren G, Joss Stone and George Duke.  Very motivating tuneage. 

Didn’t work out today. Wasn’t feeling well.  Hope to be able to get back at it again tomorrow.

Timed workout: 21:24 (3 rounds)

Performed Circuit style:  500m Rows - 1:52, 1:59, 1:59/ DB Swings - 35×20, (10,10), (10,10)/ Pull Ups - (6,3,3), (6,3,3), (4,4,4) Last set palms away.

I still need to work on my aerobic conditioning.  I’m not used to the max effort rest cardio workouts now since I’m not playing soccer much (never!) now.  I’ll get over it.

5 Rounds

Sumo Deadlift (80% 1RM) - 292×5, 5, 5, 5, 5

Split Squat Jumps - 50×10, 10, 10, 10, 10

It was a pretty good lifting day.  This block should be done as fast as possible.  I wasn’t able to do that due to my training partner.  He’s a fairly new lifter and I had to give him instruction on the sumo dl.  I didn’t lose a pound this week; disappointing but not too much so.  I also didn’t gain, which is important.  Tomorrow’s workout is

3RDS - 500M Row, 20xDB Swings, 12x Pull Ups.

Music - Peabo Bryson’s Greatest Hits.  Awesome singer!  You should check him out before he became Disney’s favorite soundtrack artist!

Today is the last day of my 1RMs.  It was bent rows today.  I’ve never tried to max out bent rows, so I was interested in seeing just how much I could row.

WU Sets - 79×10, x10

Work Sets - 185×1, 196×1, 207×1, 235×1

Overall, I was very close to my estimated 1RM for the lift.  I made an attempt at 246, but I wasn’t able to get it.  Tomorrow’s my rest day.  Tuesday begins a new training cycle for me.  I’m going to go at it hard and heavy.
Music - AC/DC, Christina Aguillera, DJ Kool, U2, Living Colour/Run DMC, Oasis Praise.

Today was Overhead Press day, actually push presses.  I was pleasantly surprised with the results.

WU - 45×10, 95×5

WS - 135×1, 146×1, 157×1, 168×1, 179×1, 182×1.

I was very tempted to make a try at 185, but I reconsidered.  I didn’t want to risk an injury over 3lbs that I’ll demolish when I next do my 1RM! 

Music - Evanescence, LL Cool J, Ewan McGregor (yes! the actor)  He has a great rendition of the Police’s ‘Roxanne’.  It’s set to a waltz rhythm.  You’ll find it on the ‘Moulin Rouge ‘ soundtrack.  Mary J Blige, Fantasia, Kenny Loggins, Ice Cube.  Tomorrow is Bent Rows.  I have no idea what my 1RM is for that.

Today was front squats.  Pretty tough.  It’s not an exercise I do consistently, so my max on this was low, as I expected.

WU Sets - 45×10, 135×2

Work Sets - 157×1, 168×1, 179×1, 185×1.  The limiting factor in this lift was my inability to balance the weight from the front effectively.  I’ll improve with repetition and learning the proper form.  I have to do Push Presses tomorrow.  I’m guessing I’ll do around 165ish.  We’ll see.  At any rate, it’ll be interesting!

W/O Music Selections today: Kirk Franklin, Crystal Method, Eric Clapton, Bette Midler, Chicago, Sam and Dave, Collective Soul, Toto, Beastie Boys

Today was bench press; by far my weakest exercise.  
WU Sets - 135×10, 185×5
Work Sets - 236×1, 247×1, 258×1, 275×1, 281×1
I was very pleased with the workout today.  I have a weak shoulder, probably over use injury to the rotator.  But, it doesn’t hurt much anymore as I’ve changed my workout habits extensively, based on crossfit concepts.  I’ve accomplished one goal.  For the major strength lifts; deadlifts, squats and bench; I have a total weight lifted of 1038!  That’s awesome, especially when I consider the fact that I absolutely am not lifting for strength.  Tomorrow is Push Press.  It’s like overhead presses, except it’s permissable to engage the legs somewhat in this exercise.