XFit-Baghdad’s BodyBlog

Clean/Press (WU) 85×3, 95×5; (WS) 115×5, 5, 5; 125×3, 3, 3; 145×2, 2, 2

NOTES: I couldn’t do my planned workout today.  I put the workouts on the computer and our computers were down until after I left work late yesterday.  Therefore, I did this workout.  It was pretty good.  I have to get stronger!

MUSIC: Peabo Bryson, Al Green, Vanilla Ice, Stephanie Mills, Tonex, 50 Cent

Power Snatch+Squat Snatch - (WU) 45×3, 65×3, 75×4; (WS) 95×3/2, 105×3/2, 105×3/2
OHS - 95×5, 5; 115×4, 135×3, 145×2, 2, 2
Push Press - 125×5, 5, 5
Deadlift (Snatch Grip) - 185×3, 3, 3
Deadlift (Clean Grip) - 225×3, 3, 3
Bench Press - 135×10, 155×7, 185×5, 205×3

NOTES: Good workout.  I need to increase my weight.  It’ll come with time.

MUSIC: INXS, DiVinyls, Boys Don’t Cry, PM Dawn, Toto, Jackson 5, Thompson Twins, Simply Red, Dionne Farris, Sly & the Family Stone, Buster Poindexter, Karyn White, Dido, Eric B. & Rakim

Lake Run - 18:42

Circuit - Time - 8:51
Chins (25); Push Ups (30); Sit Ups (35); Squats (40)

NOTES: I had to modify the Lake Run.  When I left, I forgot my ID card.  Can’t get into the gym without it, so I ran half the lake and returned to my hooch to get my ID card.

MUSIC: Whitesnake, Dido, Flobots, Inikamoze, Ohio Players, Floetry, Martha Reeves & the Vandellas, Asia, Kirk Franklin & the Family, Karyn White, Al Green

Lake Run - 19:51

15MIN - Total Rounds: 10
Chins (3); Push Ups (6); Squats (9)

Hg Leg Raise - 5, 5, 5

NOTES: Nothing significant.

MUSIC: Tanto Metro, Deitrick Haddon, Cyndi Lauper, Afro Rican, Red Hot Chili Peppers, DMX, Kool & the Gang, Curtis Mayfield, Ry Cooder and V.M. Bhatt, Genesis, Ready for the World, Foxy, Will Smith, Ray Parker, Mario Winans w/ Sham

3 Position Snatches - 75×3, 3, 3, 3, 3
Snatch Push Press - 85×3, 3, 3, 3, 3
Snatch Pull - 135×3, 3, 3
Front Squat - 155×3, 3, 3, 3, 3
Good Mornings - 95×10, 10, 10
STRETCHES

NOTES: Good workout.  However, I’m going to change my workouts a bit.  I have 2-3 exercises I want to really increase my strength on, so I’m going to more of a strength based workout for those exercises.  I’ll continue to do the support exercises as they will likely help me in technique and power.  We’ll see.

MUSIC: Red Hot Chili Peppers (2), The Cure, Run DMC w/ Living Colour, Benjamin Gate, Guns N’ Roses, Sammy Hagar, B52s, Asia, Ice T, Donna Summer, Prince

Jump Rope (20min) 6 rotations

Snatches (10 singles) (WU) 45×5, 67×3, 95×2; (WS) 115×1/ 95x 9 singles

3RDS - 4:40
Mountain Climbers (50); OHS (45×15)

NOTES: Pretty good workout.  Didn’t go running today.  The sand was thick enough to see, so I jumped rope instead.  I lost 2lbs this past week.  I’m very excited excited. If you do snatches, it’s a different exercise when starting from the floor.  I lift so little, that I normall do power snatches.  This morning, I decided to lift from the floor.  Man!  It kicked my butt!  Now, I have to do them that way.  The speed, power and precision required to complete a successful snatch from the floor is tremendous.  Even when I’m only doing 95#s!  Measurements are to be taken in two weeks.  I’m on task to reach my monthly goals.

MUSIC: Tone Loc, Red Hot Chili Peppers, Kool & the Gang, Curtis Mayfield, Quazar, Tom Browne, Frankie Goes To Hollywood, Silk, Adema, Whodini, Fiona Apple, Eric B and Rakim, Kenny Loggins, AC/DC, Lalah Hathaway,

Push Press - (WU) 45×5, 95×3, 135×3; (WS) 155×1, 175×1, 185×1, 190×1

NOTES: I was a little under the weather today.  I possibly gotten the 200lbs for my goal for the month.  I still have 2 weeks to go!

MUSIC: Joss Stone, Hot Action Cop, Robert Cray Band, Mary J. Blige, Fat Boys, Bad Company

Lake Run - No Time

BBC - Floor Clean, Jerk Press, Overhead Squat, Power Clean, Front Squat - 75×3, 3, 3, 3, 3

A1. Power Snatch - (WU) 45×5; (WS) 95×5, 5, 5, 5, 5
A2. High Pulls - (WU) 45×10; (WS) 115×5, 5, 5, 5, 5

Deadlifts - 185×6, 6, 6, 6, 6

Push Press - 115×5, 5, 5, 5, 5, 5, 5, 5, 5, 5

NOTES: Really nice workout.  The A1/A2s are done circuit style.  Thed deadlifts are done with a 5-0-5 rhythm.  It’s really tough.  I liked it.

MUSIC: Ace of Base, Quiet Riot, A Tribe Called Quest, Stephanie Mills, Bad Company, Mint Condition; Pink, Mya, Lil’ Kim, Christina Aguilera; Audio Adrenaline, Maxi Priest, Annie Lennox, Nora Jones, Teddy Pendergrass, Roger Troutman and Zapp, Tonex

Lake Run (1.9mi) - 21:33

NOTES: Picked up a running partner today.  He’s a pretty big dude (250lbs).  He did well.  I let him set the pace and he finished fine.  I only needed to offer him a little encouragement.

MUSIC: No music.  Can’t listen to headphones while running.  Post rules.