XFit-Baghdad’s BodyBlog

Squats - 135×10, 225×5, 315×1, 335×1, 365×1, 385×1, 390×1, 405×1

1RM - 405

Push Press - 135×3, 155×1, 165×1, 175×1

1RM - 175

Hi Pulls - 135×1, 155×1

NOTES: I achieved one of my primary goals today.  I squatted over 400lbs!  I attempted 415, but when I got it off the bar, I was very wary and put it back.  I can lift more on the Push Press and High Pulls, but I sustained a left elbow injury and am under doctor’s orders to not push the joint.  Otherwise, I felt really strong today.

Another plus.  I’ve been over indulging for the past two weeks and LOST 1/2lb!  Double excitation.  I was dreading that scale this morning like a convict dreads the electric chair.  My current weight is 213.5.  I’m more concerned with body fat percentage, but it’s heartening to see the scale moving in a downward trend.

Music - Mystikal, Body Count, Justin Timberlake, Fred Hammond, Tonex, Deep Purple, Lakeside, Creed, Red Hot Chili Peppers, Eminem

DB Complex - 3 rounds/25#

Double DB Arm Swing (10); Round the World (front/back - 10); Figure 8s (front/back - 10); Figure 8s (back/front - 10); Goblet Squats (10); Push Press (10)

Push Press - 57×30, 30

Burpee Ladder - 10-1

NOTES: Good workout.  A bit limited due to the inflamation in my left elbow, but good workout nonetheless.

MUSIC: Lucy Pearl, Dr. Dre, Green Day, Lauryn Hill, Pillar, Michael Jackson, Skillet, Beastie Boys

Squat - 225×10, 10, 10

DB Snatch - 25×5, 5 (each arm)

DB Snatch + Lunge - 25×15, 15

Lunge w/ High Knee Pause - 15

Lunge w/ High Knee Pause - 10×15, 15

Squat - 135×8, 185×5, 225×2

Dead Stop Squat - 205×2, 2, 2, 2, 2, 2, 2, 2

Partial Squats - 295×3

Partial Dead Squat - 315×3, 3, 3

Jump Squats - 135×3, 3, 3, 3, 3

MUSIC: Heavy D, Ice T, Teena Marie, En Vogue, Stone Temple Pilots, Janet Jackson, Too Short, Mississippi Mass Choir, Will Smith, KRS One, Red Hot Chili Peppers, TLC

Elliptical (22min) 2.67 miles. NOTES: My elbow was still sore, so I decided to do cardio instead.  BORING!!!!!!!  I can’t wait until this thing heals so I can go back and pound the iron.

Heavy Deadlifts (50 Total) All lifts greater than 80%1RM (365) - (WU) 135×5; 225×5; (WS) 290×5, 5, 5, 5, 5, 5 (30 total); 330×3, 3, 3, 3, 3 (15 total); 345×1, 1, 1, 1, 1 (5 total)

NOTES: Now I remember why I always wear my elbow support!  It’s killing me today.  I may have to take tomorrow off.  I’ll ice it down today and see how it feels later.  It was a really good workout.  I discovered that gloves are a crutch and inhibit grip strength.  My hands felt like they had a workout after 50 DLs!  A really good workout, even with the tweaked elbow.

MUSIC: Prince, Kelis, Pillar w/KJ-52, Will Smith, Grandmaster Flash & the Furious Five, Red Hot Chili Peppers, Funkadelic, LTD, Sammy Hagar, Skyy, Alien Ant Farm, Ice Cube, LeVert, Tunnel Rats

BB Complex (6reps each) Deadlift, Row, Cleans, Front Squat, Back Squat, Push Press, Push Up - 75, 85, 95, 105.  (4 rounds)

NOTES: This is the way the exercises are laid out.  I switched the back squat and push press.  The exercises flowed better that way to me.  I did them circuit style, back to back to back.  Made it a good exercise. 

Squats - 135×20, 20, 20

Jump Squats - 95×10, 10, 10

Tuck Jumps - 5, 5

Knee Jumps - NW x3, 3, 3, 3, 3; 25×5; 35×5; 45×3

Snatches - 80×3, 3, 3, 3, 3, 3

Overhead Squats (OHS) - 135×3, 3, 3; 165×1, 1; 150×3, 3, 3, 3, 3

NOTES: Felt good today.  Missed the last rep of my OHS due to bad form.  I reset and got it though.

MUSIC: DMX, Teena Marie, George Lynch, Blackbyrds, Parlaiment, Lenny Kravitz, Eagles, Peter Gabriel, B52s, Samira Saied, Experience Unlimited (EU), Helmet w/ House of Pain, Kool Moe Dee

Deadlift (fat bar - 30% 1RM) 45×10; 110×10, 10, 10 Overhead Squat (30% 1RM) 55×10, 10, 10 Row (5KM) 23:32

NOTES: Good workout. The lighter load was really needed! We don’t have a fat bar, so I substitute it with using towels wrapped at the contact points.

MUSIC: Kenny Loggins, Wyclef w/Missy, Stone Temple Pilots, Kool Moe Dee, Destiny’s Child, P Diddy, Daughtry, Dr. Dre, Gheto Boys, NWA, Fantasia

Squats - 135×20, 20, 20

Jump Squats - 95×10, 10, 10

Jump Tucks - 5, 5

Knee Jumps - 20 Total

Squats - 315×3, 3, 3; 355×2, 2

Cleans - 135×4, 155×3, 175×2, 2, 2

NOTES: I had a good workout today, but was truly humbled.  There was an exercise I couldn’t do!  The Knee Jumps are difficult.  You put yourself in a kneeling position and hop to a standing position.  I couldn’t use any weight at all.  That’s an exercise I"m going to start practicing.  The explosiveness required for it is incredible!

MUSIC: De La Soul, Akon, Boston, Nuwine, Janet Jackson, Tom Browne, Terence Trent D’Arby, Creed, Biggie, Funkadelic, Beastie Boys, Ewan MacGregor, Buckcherry

Circuit (1min Row; 2min Lift; 1min rest) Row + DB Swings; Row + Around the World; Row + Figure 8s; Row + Thrusters)

Circuit (20sec work/10sec rest for 2 minute progression) Burpees; Jump Tucks; Side Straddle Hops (Jumping Jacks)

 NOTES: Good workout.  I forgot my notepad with the exercises on it, so this was what I guessed at.  Even though it wasn’t the prescribed workout, I enjoyed it.

MUSIC: Lakeside, Terence Trent D’Arby, Genesis, Alien Ant Farm, Stone Temple Pilots, LL Cool J, Stevie Wonder, Prince B-52s, Kool Moe Dee