XFit-Baghdad’s BodyBlog

CONVALESCENT DAY

The doc said I  have a strained neck.  Don’t take flexoral and drive!  Just a word of warning.  OBTW!  I can’t lift for 3-4 days.  That’s a bummer.  Doctor’s orders.

Power Snatch (WU) 45×5, 65×5; (WS) 110×3, 3, 3, 3, 3 Power Clean/Jerk (WU) 95×3, 105×3; (WS) 140×3, 3, 3, 3, 3                     Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  Squats (WU) 275×5; (WS) 340×5, 5, 5, 5, 5                Overhead Press 140×5, 5 (DNF-Neck Pain)                   Bent Row -150×5, 5, 5, 5, 5

My neck is really bothering me today.  Moreso than usual.  It’s not a pinched nerve, but I do feel some tingling from the nerves.  I think I have a muscle imbalance between my back and chest that’s causing the the neck muscles to stay contracted, causing the discomfort.  I have to get it checked out soon.

Music - Slavemaster, Genesis, Kanye West, The Trammps, Jermaine Jackson, Pillar, Daughtry, Geto Boys, Vaughan Mason, Souljahz, William Becton, Helmet w/ House of Pain, The Tunnel Rats, Brass Construction, 2Pac, Skillet

5-10-15-10-5; Dips, Burpees w/Pull Ups (Time - 13:39)

7 ROUNDS; DB Hang Squats/Cleans (25#x7); Push Ups (44#x14) Time - 14:59

Rope (15min) Cycle 1min jump/2 min rest; 5 rounds

GREAT WORKOUT!  One of my best.  I felt really good afterwards.

Music - Prince, Jeffrey Osborne, Chevelle, Isley Brothers, Cross Movement, Gospel Gangstas, NWA, Run DMC w/ Living Colour, Will Smith, Everlast, Frankie Goes to Hollywood, Justin Timberlake

 

Overhead Squats (WU) 45×5, 95×3; (WS) 145×2, 2, 2, 2, 2
Clean/Jerk - 135×2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Front Squats - 150×2, 2, 2, 2, 2
Snatch - 105×5, 5, 5, 5

Great workout!  After being sick Sunday, I brought my A-game to the gym.  I felt really good.  Energy levels were high and I attacked each set.

Music - Wyclef, NWA, Jesus Music, Public Enemy, Jeffrey Osborne, Fantasia, Sup the Chemist, Heavy D, Pillar, Mariah Carey, Playdough, Run DMC, Lauryn Hill

SICK DAY

REST DAY

REST DAY

4 ROUNDS/ TIME - 3:32
Russian Twists - 8×30
Ball Jack Knifes - 10

20 minutes/ ROUNDS - 7
Thrusters 95×5
Power Cleans 95×7
Sumo Deadlifts 95×10

Rower (20 min) - 3525M (sprint - 1 min/active rest - 3 min)

Good workout!  I followed the progressions for everything except the rows.  I was supposed to do sprints, but it was still dark when I finished lifting.  No way I was going to sprint in the dark, especially considering how bad the roads are here on the base.

Music - Morris Day, Gospel Gangstas, Mystikal, Kenny Loggins, The Trammps, Prince, NWA, Biggie, Bar Kays, Public Enemy w/Anthrax, Murray Head, Skillet

Power Snatch (WU) 45×5, 65×5; (WS) 80×3, 3, 3, 3, 3
Power Cleans - 100×3, 3, 3, 3, 3
Squats (WU) 225×5; 265×5, 5, 5, 5, 5
Bench Press - 155×5, 5, 5, 5, 5
Bent Row - 122×5, 5, 5, 5, 5

NOTES:  I’m tired of half measures.  I haven’t been meeting my measurement/weight goals.  I have to go back and retool.  I believe my diet is the culprit.  I’m averaging 6hrs a night, which is normal for me.  Maybe I need more now that I’m on the other side of 30?  Any suggestions?  I’m going to add up my calories again to make sure I’m meeting my daily requirements.  Nutrition was always my week point, in terms of knowledge base.  This is frustrating and I will grab the bull by the horns.

Music - Eddie Grant, Vaughan Mason, Fugees, Prince, The Benjamin Gate, Heavy D, Kenny Loggins, Dru Hill, Lenny Kravitz, The Doobie Brothers, Geto Boys, Ice Cube, Foreigner, Brent Jones & The T.P. Mob, Kanye West, Ice T

3 ROUNDS TIME - 6:30

Pull Ups (10)
Push Press (95#x10)

I was totally lacking in motivation today.  I got up around 0130 last night and had trouble getting to sleep.  I slept through my alarm.  I went to the gym, but still felt unmotivated.  I finally kicked myself in the posterior and did something.  At least I had some intensity to the work.

Music - Souljahz, Knowdaverbs, Run DMC