XFit-Baghdad’s BodyBlog

INTERVAL ROWS (10min) 1min sprint/2min active rest
Pwr Clean/Squat - 65×5, 95×5, 115×5, 5, 5
Front Squat - 135×5, 5; 185×5, 5, 5
Pull Ups - 6  Chins - 6
Push Press - 45×5, 95×5, 135×5, 5, 5
SLDL - 185×15

NOTES: I have learned that I should focus on what I can do and not worry about what I can’t do.  I’ve been wrapped around the axle about not being able to do pull ups.  I’m just going to do chins and not worry about the pull ups.  Also, for whatever reason, my ankle is pain is severe enough that I can’t do my sprints.  SO, I won’t do the sprints.  I’ll do interval training on machines.  My long term fear is that I won’t be able to play the field in soccer anymore.  That hurts more than not being able to run in training.  Recommended movie: Idiocracy.  Absolutely hilarious!

MUSIC: Heavy D, Prince, Counting Crows, Buckcherry, Axiom Funk, Beastie Boys, Slayer, GRITS, Bee Gees, Kool and the Gang, Robert Cray, Joss Stone, Foreigner, POD, Digable Planets, Creed

Recumbent Bike (20min) - 3.71mi (sprint intervals - 1min sprint/ 2min active rest)
3RDS (circuit training)
Medium Ball Twists (L/R) - 10kg x10
Reverse Crunch - 10
DB Side Bends (L/R) - 12×10
Hanging Leg Raises - 10
Side Crunches (L/R) - 10

DYNAMIC STRETCHES

NOTES: Good workout.  However, I forgot to do the Good Mornings!  What makes it worse is that I had it written down!  Oh well.  I can always blame it on my advancing years and senility!  HA!

MUSIC: Foxy, DJ Kool, Joss Stone, Jeremy Camp, Talking Heads, DC Talk, Amy Winehouse, Phil Collins w/Phil Bailey, Drowning Pool w/Rob Zombie, Prince, Men at Work

Split Jerk - 87×3, 135×3, 155×3
Squats - 225×3, 315×3, 335×3
Bent Row - 135×3, 185×3, 205×3
Hack Squats - 185×3, 225×3, 247×3
STRETCH

NOTES: Not a good workout.  I was displeased with my intensity.  I spent way too much time looking at TV and not enough working.  It took me an hour to do this work.  It shouldn’t have taken so long.  I had to kick my sprints to the curb today because I slacked off so much.  Also, I gained 1/2 lb. this past week.  I have to say I’m actually pleased becaused I just gave up on my diet this week.

MUSIC: Darshan, TLC, Dennis Edwards, Roaring Lamb, Incognito, Loose Ends, Melissa Etheridge, Paul Simon,

Deadlift - 145×5, 225×5, 295×5, 5, 275×5
2RDS (circuit style)
BB Rollouts - 95×10, 10
Rs Twists (L/R) - 25×10, 10
Prone Heel Touch - 10, 10
Leg Rotations (L/R) - 10, 10
Bench Crunch - 10, 10

Sprint Row (12min; 1min sprint/2min active rest) - 2090M
STRETCH

NOTES: Good workout.  Enjoyed it. 

MUSIC: Ice Cube, Tone Loc, Simply Red, Sheryl Crow, Corinne Bailey Rae, Busta Rhymes, Zapp, Michelle Branch, Xavier Nadoo, Queen, Huey Lewis, Madonna, Skillet, Family Stand

Power Clean/Squats - 45×5, 5, 135×5, 5, 5, 5
Front Squat/Press - 115×5, 5, 5, 5, 5
Pull Ups - 4, 3
DB Push Press - 50×5, 5, 5, 5, 5
SLDL - 185×15
STRETCH

NOTES: Success!  I did pullups!  I’m really really happy about that.  It was tough since I haven’t done them in a while, but I was really pleased with the effort.  I’m dragging today though.  Maybe it was driving around post with no A/C in 109 heat! 

MUSIC: Jeffrey Osborne, Madonna, Xavier Nadoo w/Nas, Robert Palmer, Tonex, Will Smith, Blu Cantrell, Van Halen, POD, Coldplay, Pink w/ Christina Aguilera, Mya, Lil Kim

Power Snatch (WU) 45×6, 56×5; (WS) 95×5, 5, 5, 5, 5
CORE (RD1)
Standing Side Bends -15×10
DB Overhead Squats - 15×10
Crunches - 25×10
Windmills (L/R) - 25×10
Bench Crunch - 10
Leg Extension/Lift - 10
CORE (RD2)
DB OHS - 15×10
Crunches - 25×10
Windmills (L/R) - 25×10
Bench Crunch - 10
Leg Extension/Lift - 10
5RDS
Sprint Row (125M)
Push Ups (20)

NOTES: Good workout, but I’m not happy!  The indiscretions of my youth are coming back to haunt me.  I twisted my ankle in high school playing soccer.  It bothers me now to the point that I can’t do my sprint work.  So, I shifted to sprint rows.  I guess I’ll be playing mostly goalie when I come back to the states!  At least I’m a fairly competent goalie.  HA!

MUSIC: Kurtis Blow, John Denver, Cyndi Lauper, Janet Jackson, 2Pac, Audioslave, Kid N Play, Billy Joel, Blondie, Nu Shooz, Salt N Pepa, Skillet, Buddy Miles

EDT (20min)
Push Press - 140×45 reps total
Bent Row - 140×45 reps total
BREAK
EDT (15min)
1-arm Snatch - 50×42 reps total (L/R)
1-arm Clean - 50×42 reps total (L/R)
TGUs - 35×5, 5
STRETCH

NOTES: Average workout.  I did increase the weight amount for the lifts; not enough I think.  My rep count was still pretty high.  Maybe not though.  If my rep count is 5 for each set, I should strive for more than 30 total reps.  That’s average for a superset exercise; which this is, basically.  Although with less rest in between sets.

MUSIC: Pink Floyd Bruce Springsteen, Fred Hammond, Loose Ends, Maze, Tone Loc, Mellow Man Ace, Commodores, KC & the Sunshine Band, Survivor, Ice T, Sonic Youth, Huey Lewis

Front Squats - 135×5, 5; 185×5, 5, 5
2RDS (circuit style)
1-arm DB Swings (L/R) - 50×10, 10
Round the World (F/B) - 44×10, 10
Standing Twists (L/R) - 45×10, 10
Goblet Squats - 50×10, 10
Blasters - 45×10, 10

3RDS  - Total time - 8:18
Sprint Row (125M)
Chins (10)

STRETCH

NOTES: Good workout.  My intention was to sprint and do chins, but the outdoor chin bar is really high and I had problems jumping up to it.  I decided to do the rows instead.

MUSIC: Big and Rich, MxPx, Kelis, Whistle, The Romantics, Marilyn Manson, ZZ Top, Stevie Wonder

BB Windmills (L/R) - 45×10
Wtd Twists (L/R) - 45×10
Glute Ham Lifts - 25×10
Supermans - 20
Sprint Crunches (L/R) - 30
Feet-Hand Rs - 10
GMs - 95×10
Side Bends (L/R) - 65×10
DB Leg Rs - 12×10
Flutter Kicks (4 ct) - 20
Push Ups (1min) - 56
Sprints
STRETCH

NOTES: Another met goal!  I did my push ups at the end of my workout with the vest on and still cranked out 56.  Not bad, but there’s always room for improvement.  I couldn’t go the entire 60 seconds.  My arms were jelly.  My ankle’s still sore, but I can do 5 sprints as long as I intersperse it with form drills.  It’s still a decent workout.

MUSIC: Earth, Wind and Fire; Outkast, Alanis Morrisette, Pink Floyd, Ice T, INXS, ZZ Top, Audioslave, Tina Turner, Prince, Steve Miller Band, Hall and Oates, Barshan, Commodores