XFit-Baghdad’s BodyBlog

5 Rounds
C2 Rower (1 min) - 270m, 280m, 279m, 269m, 291m
Weighted Push Ups - 45×10
Push Press - 95×10
Time: 21:50

Bench Press - 207×3, 3, 3, 3, 3

Music - George Michael, Blue Oyster Cult, Adema, Sheena Easton, Prince, Humble Pie, Mary J Blige, Ginny Owens, Billy Idol, Jewel, Rick James

Good work.  Intensity was high.  I was a little ambitious in that I wanted to go for 225 on my bench, but after the push presses and push ups, my arms and shoulders were shot!  I still got over 200, so it wasn’t a total wash.  Overall, a B+ workout.

Good day today.  Hard work wins the prize.

Jump Shrugs - 175×5, x5; 229×5 (dropped wt.  Bit too heavy). 175×5, x5

21-15-9  Total Time: 11:44
Thrusters w/65lbs.  Up it to 75lbs next workout.
Pull Ups

Music - Alien Ant Farm, Lenny Kravitz, George Michael, Def Leppard, Pillar, Deana Carter, Incubus

Good day today.  Hard work wins the prize.

Jump Shrugs - 175×5, x5; 229×5 (dropped wt.  Bit too heavy). 175×5, x5

21-15-9  Total Time: 11:44
Thrusters w/65lbs.  Up it to 75lbs next workout.
Pull Ups

Music - Alien Ant Farm, Lenny Kravitz, George Michael, Def Leppard, Pillar, Deana Carter, Incubus

Really good workout today!  It was a tough one.

Overhead Squats - 95x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
115x 4. The weight was too much.  I have a pretty bad left shoulder that I don’t have much confidence in.  So, I dropped the weight.  Eventually, I’ll get to 115lbs and more.

Crazy 8’s (20 minutes) 8x 40M sprints.  Interesting transition from the squats to sprinting.  I really didn’t get going until the 3rd one.

Rest day.

Circuit Routine (Total Time: 4:52)
21, 15, 9

Deadlift w/135lbs - DB Shldr Press w/30lbs

Had a really good workout today.

20 minutes circuit (5 rounds)
Rope (100 skips); Push Ups (30)

High Pulls - 95×10, 10, 10 (30 total).  Need to up weight next time.

Music - Brent Jones and the T.P. Mob

I’m baaaaaaaaaaaaack!!!!!!!!!!!!  I took a few days off due to illness.  Today was a great workout day.

21, 18, 15, 12, 9, 6, 3
DB Swings - 35lbs / Ball Slams - 11lbs

500M Rows - 1:39, 1:51, 2:01

Endurance continues to be a problem, but the 1:39 is the fastest I’ve rowed the 500M, so, I can’t be too upset.  I was pretty gassed after I finished that one (LOL)!

Music - Brent Jones & the T.P. Mob (gospel)  Self Titled Disc

I’m baaaaaaaaaaaaack!!!!!!!!!!!!  I took a few days off due to illness.  Today was a great workout day.

21, 18, 15, 12, 9, 6, 3
DB Swings - 35lbs / Ball Slams - 11lbs

500M Rows - 1:39, 1:51, 2:01

Endurance continues to be a problem, but the 1:39 is the fastest I’ve rowed the 500M, so, I can’t be too upset.  I was pretty gassed after I finished that one (LOL)!

Music - Brent Jones and the TP Mob (gospel)

Today was a really good day.

20 minutes (circuit style)
72×10 Sumo DL, 15 Pushups, 200M Run
(4 rounds)

3 Rounds
Glute/Ham Raises (15), Burpees (10)

Music - The Usual Suspects (Yes!  It’s a jazz group.  NOT the movie (LOL); Montell Jordan, Chic, Bee Gees, Lakeside

I’ve been avoiding weighing myself.  I was a little discouraged that I gained weight the past two weeks.  If I hide from it though, it’ll be even tougher to meet my goal.  I’ll have to do self pics.  I lost my training partner recently.  He’s due to rotate out of Iraq in 16 days!  He’s happy and I’m happy for him.  Although, he was the best training partner I had.  He really pushed me to go hard on my bad days and go even harder on the good days.  THAT’s a good training partner people.