XFit-Baghdad’s BodyBlog

20 REP PROGRESSIONS

Squats - 275×10, 10
Sit Ups - 25×20
Front Squats - 135×10, 10
Thrusters - 45×20
Clean/Squats - 95×10, 10
DB Swings - 40×20
DB Snatch - 30×20 (10L/10R)
Bench Jumps - 10, 10
TOTAL TIME: 17:03

Deadlifts - 275×5, 5, 5, 5, 5

NOTES:  Good workout.  I was a little tired this morning and lacked intensity, initially.  Picked up as the exercises went on.  I dont’ think I’m going to lose any weight this week.  I’ve bailed out on my diet and have been ingesting copious amounts of carbs during the day.  That’s ok.  I’ll just pick myself up and start again.  

MUSIC: Busta Rhymes, Brass Construction; (Pink, Christina Aguilera, Rottweiler, Lil’ Kim, Mya); Jeffrey Osborne, Knowdaverbs, Janet Jackson, Rage Against the Machine, Funkadelic

OBTW.  I can’t upload any progress pics.  We’re currently barred from using any flash drives in DOD computers, as I’m sure you’ve heard if you’ve been watching the news.  

Previous to that, though, I didn’t do any progress pics for two reasons; 1.  I didn’t have anyone to take the pics; and 2.  I wasn’t making any gains, so I was dejected by my lack of progress.  

That’s it.  Take it easy.

A. Supersets (10×5)
A1. Push Press - 115×5, 5, 5, 5, 5, 5, 5, 5, 5, 5
A2. Chins - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5

B. Supersets (3×5)
B1. Jerk Press - 115×5, 135×5, 5
B2. Bent Rows - 135×5, 185×5, 5

NOTES: Good workout.  I had lots of energy.  No issues outside of my left shoulder, but I’ve come to accept that that’s a pain that the good Lord deemed will stay with me, so I have to learn how to endure through it.

MUSIC: DC Talk, Playdough, The Temptations, Digital Underground, Blackstreet, Rage Against the Machine, Kool Moe Dee, The Family Stand, Kanye West w/Jamie Foxx, The Isley Brothers, Fantasia w/Missy, The Benjamin Gate, Sisqo

Row (5m warm up)

3 ROUNDS (24-18-12)
Thrusters (65#)
Pull Ups
TIME: 17:33

Clean/Jerk - 105×5, 5, 5, 5, 5

Row (2000M) - 9:30

NOTES: Good workout.  Although, I tweaked the muscle beneath my trapezius, making it hard for me to turn my head.  Thankfully, tomorrow is my rest day.

MUSIC: Foxy Brown, Peter Gabriel, Parlaiment, Beyonce w/Shakira, Bobby Brown, Stone Temple Pilots, Jeremy Camp, A Taste of Honey, Cypress Hill, Body Count, Cameo, Lauryn Hill, George Clinton

Zone 1 (20m)  TOTAL: 31
Squats (315#)
Deadlifts (255#)

Zone 2 (15m)  TOTAL: 20
Overhead Squats (135#)
Thrusters (95#)

NOTES:  I can’t believe I left out an exercise!  I forgot to do my core workout, cauldrons.  Well, it was a good workout anyway!

MUSIC: Apocalyptica, Eminem, Ice T, Bon Jovi, Prince, Hootie and the Blowfish, Groove Theory, Diddy, Gwen Stefani, D Train, Public Enemy, DMX

Twisted 20 (20m Rope Jump) - 30s jump/60s rest

Countdown 10-1
Deadlifts (215#)
Push Ups (45#)
DB Swings (55#)
TOTAL TIME: 20:03

Squats - 225×5, 5, 5, 5, 5

NOTES:  Back still a little sore, so I only worked with 225 on my squats.  I thought I’d completed the Countdown in less time previously.  I’ll have to check my old workouts and see.  Even if I did, I pushed myself and really took the exercise to the max today.

MUSIC: Ice Cube, Gheto Boys, Everlast, Skillet, Michael Jackson, Helmet w/House of Pain, Groove Theory, Gospel Gangstas, Mystikal, Teena Marie, Sheila E, DC Talk, Red Hot Chili Peppers, Stone Temple Pilots

Zone 1 (20m)
Push Press (115#)
Weighted Chins (25#)  Total - 35

Zone 2 (15m)
Renegade Row (45#)
DB Snatch (35#)        Total - 45

DB Windmill - 15×5, 5

Sprint Rows (2000M) 9:40

NOTES: Good workout today.  Pushed it hard and stayed focused.  I can’t wait to jump on the scale Tuesday!

MUSIC - Body Count, De La Soul, Smashing Pumpkins, Jay Z, Gospel Gangstas, P Diddy, Daughtry, The Temptations, Stone Temple Pilots, DMX, Apocalyptica, Onyx, Audioslave, Run DMC, Ice Cube

Dirty Dozen (12×50M sprints) 11:03

Circuit for time:
Burpees (squat thrusts/hop n pops) 40
Thrusters (45#) 50
Pull Ups 30
TOTAL TIME: 17:04

Hanging Snatches - 95×5, 5, 5, 5, 5

NOTES:  I have to admit I totally bombed on my eating yesterday.  I had 3 bags of potato chips.  They’re only about 2oz bags!  Not the big ones.  Then, I had two cookies!   The workout this morning was really good.  My lower back was a little achy, but manageable.  It really messed with my head on the snatches.  I powered through them though.  And yes, I do know the difference between being hurt and being injured!  Besides, it was just a little stiffness.  I know better than to take chances with my back people!

Music - Vaughan Mason, Deitrick Haddon, Living Colour w/Run DMC, Everlast, Beastie Boys, Timbaland, Wyclef, Tait, Prince, Murray Head, Jesus Music, Teena Marie, Biohazard w/Onyx

Dirty Dozen (12×50M sprints) 11:03

Circuit for time:
Burpees (squat thrusts/hop n pops) 40
Thrusters (45#) 50
Pull Ups 30
TOTAL TIME: 17:04

Hanging Snatches - 95×5, 5, 5, 5, 5

NOTES:  I have to admit I totally bombed on my eating yesterday.  I had 3 bags of potato chips.  They’re only about 2oz bags!  Not the big ones.  Then, I had two cookies!   The workout this morning was really good.  My lower back was a little achy, but manageable.  It really messed with my head on the snatches.  I powered through them though.  And yes, I do know the difference between being hurt and being injured!

Music - Vaughan Mason, Deitrick Haddon, Living Colour w/Run DMC, Everlast, Beastie Boys, Timbaland, Wyclef, Tait, Prince, Murray Head, Jesus Music, Teena Marie, Biohazard w/Onyx