XFit-Baghdad’s BodyBlog

10-1 COUNTDOWN - TIME - 25minutes
Kettlebell Snatch (20kg); Knees-Elbows

Sprints - 2×10, 2×30, 4×60, 2×30 (form)

Yogilates; Ab Circuit

NOTES: That was a much better workout.  I finished right around 60 minutes.  I was wasted!  I’m still hurting (in a good way)!  My back and shoulders still burn from those KB Snatches.  My abs are still weak, but improving.  I try to keep the ab work to a minimum and not work them hard.  I don’t want the muscles to thicken, but I do want them stronger.  I think I’m going to be playing primarily in the goal when I resume my soccer career, so I need the better core.  I’m going to need that regardless of where I play.

MUSIC: Boyz II Men, Jimi Hendrix, Murray Head, Irene Cara, Marvin Gaye w/Tammi Terrell, Pleasure, Fantasia w/Missy, Will Smith, Adina Howard, Luther Vandross, Public Enemy, Organized Confusion, Paul McCartney, J. Geils Band, Notorius BIG

PLYOMETRICS (4RDS/5 reps)
Ball Slams (10kg), Tuck Jumps, Medicine Ball Push Ups (L/R), Bench Jump, Plyo Push Ups, 1 Leg Hops (L/R)

LIFT 1
Floor Cleans - 115×5, 5, 5, 5, 5
Snatch - 76×5, 5, 5, 5, 5
Bench - 135×5, 5, 5, 5, 5
Goblet Squats - 65×5, 5, 5, 5, 5
LIFT 2
Windmills - 25×6, 6, 6 (L/R)
Sumo DLs - 225×5, 5, 5, 5, 5
1 arm Cleans - 35×6, 6, 6
1 arm Snatch - 35×6, 6, 6

CORE
Ball Twists - 40; Side Bends (25×40); Rev Crunch - 40

NOTES: Great workout.  However, it took me 80 minutes and I hadn’t even gotten to my stretches yet.  I have to pair down the workout and keep the intensity up.  Overall, good start though.

MUSIC: Boo Ya Tribe w/Faith No More; Bon Jovi, The Doobie Brothers, Boston, DiVinyls, DMX, 3-6 Mafia, Black Box, Zapp, D Train, Slavemaster, Jodeci, Family Stand, Incubus

Jerk Squats (WU) 45×5, 95×5, 135×5; (WS) 185×5, 5, 5, 5, 5
Pwr Cleans - 135×5, 5, 5, 5, 5
Deadlifts - 225×5, 5, 5, 5, 5

RUNS
Warm Ups
4×10M, 4×20M, 4×30M, 4×90M 30/30s, 4×30M form runs

CORE
Knee2Elbow (6); Knee Lf Cr (6); Dbl Kn Lf Cr (6); X-Leg Tw Cr (6); Bent Leg Cr (6); Knee Lf Tw (6); Leg Rs Reach (6)

NOTES: Really good workout.  Enjoyed it.  Had to accept the fact that I enjoy sprinting MUCH more than jogging (jogging = boring).  So, I’m a sprinter from now on with an occasional jog in there.

MUSIC: Salt N Pepa, Genesis, Lenny Kravitz, Robert Palmer, Cyndi Lauper, Peter Gabriel, Hall and Oates, Audioslave, Static X, 2Pac, Black Crowes, David Bowie, Alice In Chains

Overhead Press (WU) 45×5, 65×5, 95×5; (WS) 135×5, 5, 5, 5, 5
Lumberjack Squats (WU) 45×5; (WS) 90×5, 5, 5, 5, 5
Chins - 5, 5, 5, 5, 5

NOTES: Good workout.  Abbreviated though.  I volunteered to help with a 10K race that was held today (Memorial Day).  It was fun, but I’ve been up for 10 hours already and I have another seven hours to work yet!  Whew!  I’m going to be a vegetable when I’m finished today.    

MUSIC: White Zombie, Slayer, Father MC, Rage Against the Machine, George Clinton w/Ice Cube, Dr. Dre; MC Lyte

Chins - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
Rower (20min) - 4110M

NOTES: Good workout.  Light but beneficial.

MUSIC: Fred Hammond, Static X, Beatles, Red Hot Chili Peppers, Van Halen, Santana w/Rob Thomas, John Cougar Mellencamp, Dennis Edwards, 2Pac, Rolling Stones, KJ52, John Fogerty, Extreme, Bon Jovi, Melissa Etheridge

Snatch - 45×3, 65×3, 87×1, 115×1, 120xF, 120×1, 125×1, 130×1 MAX: 130lbs
Clean/Jerk - 45×3, 95×2, 135×1, 145×1, 150×1  MAX: 150lbs

Tuck Jumps - 4, 4, 4, 4, 4
Knee Jumps (from platform) - 4, 4, 4, 4, 4

Ab Plex - Knee Lift Cr (6 L/R), Dbl Knee Lift Cr (6), Cross Leg Twist Cr (6 L/R), Bent Leg Cr (6), Knee Lift Twist Cr (6 L/R), Leg Rs Reach Cr (6)

Yogilates (15min)

NOTES: I was pleased with my max lifts today, considering I haven’t really been lifting to increase my snatch and cln/jrk max’s.  Good workout overall.

MUSIC: John Denver, KJ-52, Seve Statik, Heavy D, Van Halen, Robert Palmer, Melissa Etheridge, 2Pac, Romantics, Four Tops, Allanah Myles, Huey Lewis, Rose Royce, John Fogerty, Blondie

Start - 0515   End - 0620
Pwr Cleans (WU) 45×5, 95×5, 135×3; (WS) 155×3, 3, 3, 3, 3
Rack Jerks - 135×2, 2, 2, 2, 2
Floor High Pulls - 135×3, 3, 3
OHS - 125×5, 5, 5, 5, 5

Circuit (10min) TOTAL - 4 RDS
Push Ups (20); Knee Crunches (20); Flutter Kicks (20/4ct)

Ab Complex
Knee Lift Cr (6 L/R); Dbl Knee Lift Cr (6); Cross Leg Twist Cr (6 L/R); Bent Leg Cr (6); Knee Lift Twist Cr (6 L/R); Leg Raise Reaching Cr (6)

STRETCHING

NOTES: I’ve discovered that my abs are really weak.  I couldn’t lift and twist my torso off of the deck to do the work.  I wriggled around as best I could though.  I’ll get better.  Rome wasn’t built in a day!

MUSIC: Tom Jones, Smashing Pumpkins, Nelly, Brick, Bon Jovi, 12 Stones, Public Enemy w/Moby, Ja Rule w/Vita, Living Colour, Teena Marie, Nas, James Brown, Kiss, Adina Howard (II), Kid Rock, Bootsy Collins, Terry Ellis, The Who

6×400M Sprints - Total time: 46:08
Chins - 5, 5, 5, 5, 5

NOTES: Good workout. I’m going to cut back the number of 400s I run in subsequent w/o’s.  I want to be able to do other things to excite the cardio pulmonary system.

MUSIC: None.  I ran outdoors today.  The mayor doesn’t allow headphones while running (for obvious reasons!).  That doesn’t mean I have to like it!  HA! 

Overhead Squats (OHS) - (WU) 45×5, 65×5, 95×5; (WS) 135×5, 5; 145×4, 4
Front Squats - 185×3, 3; 195×2, 2, 2
Romanian Deadlifts - (WU) 135×5, 225×3; (WS) 275×3, 3; 295×2, 2, 2
Overhead Press (OHP) - 145×3, 3; 156×2, 2, 2

NOTES: Good workout.  Will go even heavier next workout!

MUSIC: Blu Cantrell, George Clinton, Terence Trent Darby, John Cougar Mellencamp, Stevie Wonder, Mystikal, The Trammps, Everlast, Tait, Maze, TLC, Beastie Boys, Daughtry

CIRCUIT 5RDS - TIME - 27:53
Chins (4×5); (4×5); (4×5); (4×5); (4×5)
Crunches - 25×20, 20, 20, 20, 20

Row (20min) - 3823M

NOTES: I haven’t been sleeping well recently.  I’ve been waking up tired and lethargic.  A friend said it might be a blocked airway that’s keeping me from sleeping well.  She suggested I elevate my head to keep the airway open.  Any other suggestions out there?  I’m afraid of affecting my workouts if I don’t start getting proper rest.  Also, I can’t go without my tunes!  They’re back!!!!!!!!!!!!!!!!!

MUSIC: Missy, Pussycat Dolls, J. Geils Band, Heavy D, Digital Underground, Gospel Gangstaz, Adema, Peter Gabriel, Parlaiment, Huey Lewis, Us3, Ice Cube