XFit-Baghdad’s BodyBlog

Power Snatch - (WU) 45×3, 65×3; (WS) 105×3, 3, 3, 3, 3, 3
Power Clean/Jerk - 105×2, 2, 2, 2, 2, 2
Squats - 275×3, 3, 3, 3, 3, 3
Ball Crunch/Twists - 8×15, 15, 15

Chins - 5, 5, 5, 5, 5
Stretching - 10 minutes

NOTES: I was supposed to do Pullups vice Chins, but it still hurts to do them.  SO…I don’t do them.  I just hope I’ll be able to do pullups again at some point. 

MUSIC: Tobymac, Emotions, Nuwine, Pleasure, Isley Brothers, Prince, D Train, Nikka Costa, Slavemaster, Kutless, Doobie Brothers, Cars, Jeffrey Osborne, Stone Temple Pilots, Aretha Franklin w/George Michael, Pussycat Dolls, Parliament

Push Press - (WU) 45×10, 67×6, 95×4; (WS) 145×4, 6, 6, 6, 6, 4, 4; 167×3, 1, 1, 3, 1; 175x 1, 1, 1, 1, 1

NOTES: I survived.  My upper body strength is my achilles.  I have to improve.  My new goal will be a 1RM of 205 on the push press.  That’s going to be tough, but it can, and will, be accomplished.  There is so much more strength needed to do overhead presses vice bench press.  I wish I’d known these things 20 years ago about how to really get strong and fit.  Oh well, no use crying over spilled milk!

MUSIC: Rage Against the Macine, Steel Pulse, Ill Harmonics, Sly & the Family Stone, Mississippi Mass Choir, James Brown, Beyonce w/ Shakira, Geto Boys, Terence Trent Darby, DJ Kool, Tony! Toni! Tone!

Row - 10min @ easy pace. 1750M

Deadlift (40% 1RM) - 146×10, 10, 10
1 Leg Deadlift - 75×4, 4, 4, 4, 4
– 5 SETS –
Hvy DB Swings - 60×6, 6, 6, 6, 6
Hvy Pwr Cleans - 155×4, 4, 4, 4, 4

Sprint Rows (8 reps @ 20sec sprint/10sec rest) - 4 minutes total.

Stretching

NOTES: The five sets were done as supersets.  For the 1 leg deadlifts, I did four total reps (2 reps each leg).  Good workout overall. 

MUSIC: Smashing Pumpkins, William Becton, Helmet w/ House of Pain, Beastie Boys, Family Force 5, Guns N Roses, Sly Foxx, Zapp, George Clinton, Gospel Gangstas, D Train, Warren G, Rage Against the Machine, James Brown, Eminem

Sprint Rows - 125Mx10 Total Time: 13:08

BBC3 (Floor Clean, Jerk Press, OHS, Hang Clean, Front Squat)  75×3, 3, 3

Stretching

NOTES: My range of motion could stand to be improved.  I’m incorporating more stretching into my workouts.  I’m really tight in the hips and lower back.  Hopefully, I’ll soon find a regimen that works.

MUSIC: Brothers Johnson, George Clinton, Sir Mix-A-Lot, Public Enemy, Shalamar, Duran Duran, El DeBarge, KRS1, Ozomatli, Prince (2), The KLF, Ice T

Deadlifts - (WU) 135×5, 225×5; (WS) 290×5, 5, 5, 5, 4, 4, 4, 4; 325×3, 2, 2, 2; 330×1, 1, 1, 1, 1

NOTES: Tough workout.  Deadlift is definitely my achilles heel.  My single lifts were supposed to be with 345, but I couldn’t budge it.  I felt; dare I say it? WEAK!!! I think I’m going to have to put together a routine to improve my deadlift.  A 400# 1RM is a good goal to shoot towards.

MUSIC: Body Count, A Taste of Honey, Tone Loc, Whitney Houston, Foreigner, Mary Mary, Kelis, J. Geils Band, Isley Brothers, LTD, Axiom Funk, Funkadelic, Kid Rock, Gospel Gangstas, Tony Terry

A1. DB Bent Row - 50×2, 2, 2, 2, 2, 2, 2, 2, 2, 2
A2. DB Press - 50×2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
3 MIN BREAK
A1. Alt Floor Press - 40×3, 3, 3, 3, 3
A2. Renegade Rows - 30×3, 3, 3, 3, 3
3 MIN BREAK
A1. Hack Squats - 135×2, 2, 2, 2, 2, 2, 2, 2, 2, 2
A2. Double DB Swing - 30×2, 2, 2, 2, 2, 2, 2, 2, 2, 2
3 MIN BREAK
A1. DB Windmills - 12×3, 3, 3, 3, 3
A2. DB Stomp Jerk - 30×3, 3, 3, 3, 3
STRETCHING

NOTES: Good workout. 

MUSIC: Earth, Wind &  Fire; Atomic Kitten, Blind Boys of Alabama, Will Smith, Aretha Franklin, Buckshot LeFonque, P.O.D., Billy Ocean, Monica, Knowdaverbs, Lynard Skynard, Samira Saeed, Kurtis Blow

A1. Power Cleans - 135×5, 5, 5, 5, 5
A2. Explosive Squats - 185×5, 5, 5, 5, 5

Overhead Squats - 95×6, 6, 6, 6, 6

"Jackie"  TOTAL TIME: 22:33
1000M Row; Thrusters (45#x50); Chins (50)

NOTES: A good workout.  It was a light lifting day.  The A1/A2 workout is done as a circuit; as is Jackie, a crossfit workout.

MUSIC: Parlaiment, DJ Kool, Tupac, James Brown, George Clinton, Stevie Wonder, Strafe, Duran Duran, TLC, Hamilton Bohannon, Daughtry, Snap!, Prince

Standing Press - 95×5, 5, 5, 5, 5, 5, 5, 5
Bent Rows - 135×5, 5, 5, 5, 5, 5, 5, 5
Front Squats - 135×5, 5, 5, 5, 5, 5, 5, 5
Snatches - 75×5, 5, 5, 5, 5, 5, 5, 5

Hyperextensions - 5kg x15, 15, 15
Overhead Side Bends - 5kg x15, 15, 15
Russian Twists - 4kg x15, 15, 15

Elevated Ball Press - 4kg x15, 15, 15

NOTES: Good workout.  Enjoyed it.

MUSIC: Puff Daddy, Living Colour, George Clinton w/Ice Cube, Dr. Dre, Yo-Yo; Nirvana, Ice T, Thompson Twins, Shakira, Jay Z, Funkadelic, Digital Underground, Kid Rock

EDT Workout
Zone 1 (20min) Total Reps - 50
Front Squats (115#)
Power Snatches (75#)
5 MIN BREAK

Zone 2 (15min) Total Reps - 50
Overhead Squats (95#)
DB Swings (30#)

Squats - 200×50 Total Time - 5:42

NOTES: Good workout.  Lower back a little sore. 

MUSIC: Smashing Pumpkins, Styx, Michael Jackson, Public Enemy, Biohazard w/ Onyx, Digital Underground, Gospel Gangstas, Genesis, Maze, Cross Movement, Slavemaster, Bon Jovi, Wyclef w/ Mary J Blige

Sprints (60-70M) 10 total. TOTAL TIME: 11:25

Circuit: 3 Rounds (21-15-9): TIME: 19:18 Deadlifts (135#); Push Press (65#)

NOTES: Really good workout!  The sprints were a good precursor to the circuit work.  I felt refreshed afterwards.

MUSIC: Lauryn Hill, Digital Underground, Slayer, Rage Against the Machine (2), Skillet, Nelly, B52s, Mystikal, Smashing Pumpkins