XFit-Baghdad’s BodyBlog

Rope Jump (20min)
CORE - Done during 2 minute rest periods
Rope - 6 misses
Hang Leg Raise - 10
Rope - 1 miss
Flutter Kicks - 10
Rope - 0 misses
Crunches - 25×10
Rope - 0 misses
Superman - 10
Rope - 5 misses
Good Mornings - 25×10
Rope - 1 miss
Leg Rotations (L/R) - 10
Rope - 1 miss
RS Twists - 25×10
STRETCHES

NOTES: Woke up late again.  The muscle relaxers threw me again.  I was determined to not miss another day and worked out anyway.  It was a good decision.  I have to start running more though.

MUSIC: Beastie Boys, Macy Gray, Stephanie Mills, Run DMC, Rick James, Malcolm McClaren, U2, DMX, Ice Cube

Recumbent Bike (20min) Intervals 2.75miles
CORE
Hang Leg Raise - 10
RS Twists - 25×10 (L/R)
Heel-Toe Touch - 10
4 ct Leg Raise - 10
RS Twists - 25×10 (L/R)
Hang Leg Raise - 10

NOTES: I have to admit that these workouts are boring, but it definitely beats doing nothing!  Hopefully, I’ll make my target this month (206#).  We’ll see.

MUSIC: Rick James, Van Halen, Everlast, Lenny Kravitz, Justin Timberlake, Bobby Brown

Elliptical (20min) 15sec sprint/45sec active rest (2.04mi)
CORE
Wtd Bench Crunches - 12×10
Reverse Bench Crunches - 10
Twists - 20×10 (L/R)
Vacuums - 10
Knee Raises - 10
STRETCHES

NOTES: Nothing to report.  Still going at it.

MUSIC: Shalamar, Huey Lewis, Escape Club, DMX, AC/DC, Morris Day, Too Short, Cypress Hill

Rope Jump (20min) - 1min jump/2min rest; mistakes - 1, 3, 1, 3, 1, 0
CORE
Jackknife - 4kg x15
Ball Leg Lifts- 15
Ball Crunches - 15
Ball Rotations - 4kg x15
Ball Hip Extensions - 15
Hanging Leg Raises - 15

NOTES: Good workout.  Neck and shoulder are more responsive.  It’s only sore now when I lift my head up.

MUSIC: Robert Randolph, Melissa Etheridge, Warrant, Maze, Whodini, O’Jays, Michael McDonald

Perfume Palace Run - 15minutes
CORE
Hanging Leg Raise - 10, 10
Squats - 20, 20
Bench Crunches - 20×10, 10
Rev Bench Crunch - 10, 10
Twists - 10, 10
Jump Tucks - 5, 5
STRETCHES

NOTES - Good workout.  Feeling better.  But the neck is still a bit on the stiff side.  I’m able to do most anything without pain, which is really weird.  Sitting down is painful.  Well, more painful than usual!  LOL!  Squat til you puke!

MUSIC - LL Cool J, TLC

Bike (20min intervals) 3.69 miles (15s sprint/45s active rest)
CORE
Hang Leg Raise - 10
RS Twists - 25×10
Flutter Kicks (L/R) - 10
RS Twists - 25×10
Hang Leg Raise - 10
STRETCHES

Deadlifts (225#) 50 (TIME - 6:44)
Overhead Press (125#) 50 (TIME - 11:41)
Russian Twists (L/R) - 50
STRETCHES

NOTES: OK workout today.  I still can’t sprint.  I guess I shouldn’t be surprised!  Anyways, I lost 1.5lbs this past week!  I progressed beyond my invisible barrier of gaining weight after I dropped below 210#.  No I’m at 207# and my goal of 190 is just around the corner.

MUSIC: TLC, Whodini, The Time, Brand New Heavies, Knowdaverbs, LL Cool J, Justin Timberlake, Free, War, The System, Cypress Hill

Snatch - 45×5, 67×3, 95×2; 110×1, 1, 1
Clean/Jerk - 45×5, 67×2, 95×1; 125×1, 1, 1
Chins - 10, 10, 10
Hang Leg Raise - 15, 15, 15
STRETCHES

NOTES: Pretty good workout today.  Short and sweet.  It still took me about 45 minutes to complete the weight training portion though.  Have to step up the intensity a bit. 

MUSIC: George Michael, Robbie Robertson, Led Zeppelin, Frankie Goes To Hollywood, Bobby Womack, Barry White, No Doubt w/ Lady Saw, Rod Stewart, Stone Temple Pilots, John Mellencamp, Jeff Beck w/ Rod Stewart, Body Count

Push Press + Chins - 45×5, 95×5; 145×5/10; 145×5/10; 145×5/10
Bent Rows - 145×5, 5, 3, 3, 3
Squats - 135×5, 225×5, 290×10, 10, 10
STRETCHES

NOTES: Good workout.  Liked it.  Had to skip the cardio beginning.  The flexoril still has me a little loopy in the mornings.  I was late again for the gym.

MUSIC: Lynard Skynard, Maze, Van Morrison, Drowning Pool w/ Rob Zombie, Jordin Sparks, Mos Def, Nazareth, Rachael Farris, Cake, Anita Baker, A Flock of Seagulls, Isley Brothers, Pearl Jam, Boys2Men

Bike Intervals (15min) - 2.61mi
WTS
Pwr Snatch - 45×5, 65×3, 100×2, 2
Pwr CJ - 45×3, 95×2, 105×2, 2
Squats - 225×5, 315×3, 325×3, 3
Good Mornings - 95×5, 5, 5
CORE
Rs Twists (L/R) - 22×10
Hg Leg Rs - 7
Flutter Kicks - 15
Rs Twists (L/R) - 22×10

NOTES: Good workout.  Still lasting a bit longer than I’d like, but Rome wasn’t built in a day.

MUSIC: Grand Funk Railroad, Souljahz, B52s, Dixie Hummingbirds, Average White Band, Red Hot Chili Peppers, Michael Jackson, Luther Vandross, Body Count, Lou Gramm, INX, Mars Ill, Soundgarden, Trust Company