XFit-Baghdad’s BodyBlog

Row (5min)
3RDS
LJ Squats - 45×8
DB Bench - 35×8; 25×8(L); 35×8(R); 25×8(L); 35×8(R)
Bent Row - 95×8
Overhead Press - 65×8
Ab Rolls - 35×15
CORE
Incline Crunches - 25×25
1/2 TGU - 20×25
GMs - 25×25
Twists - 25×25
KB Swings - 45×25
STRETCHES

NOTES: Good workout.  Shoulder is sore, but I was able to finish the workout with no problem.  I had to drop the weight on my DB Benches.  I was able to get the first set with 35# easily, but the second set my shoulder was too tired.  Outside of that, I did ok.  I’m thinking of sticking with DB’s and the KB for future workouts.  I’ll think about it.

MUSIC: Martika, MC5, The Doors, Black Uhuru, Teena Marie, Family Stand, POD (2), Jurassic 5, Credence Clearwater Revival, Hamilton Bohannon, Tonex, Styx, Aretha Franklin

2MI Run - 20:54
STABILIZATION EXs
Shoulder Mobilization - 10, 10, 10
Bo Stick - 10, 10, 10
Superman - 10, 10, 10
1-Leg Deadlift (L/R) - 3KG x5, 5, 5
Rotator Cuff (L/R) - 5×10, 10, 10
Ball Leg Press - 90×10, 10, 10

NOTES: The ball leg press is done by placing an exercise ball between the legs while pressing the weight.  I tried the rotator cuff with the cable as suggested, but I couldn’t get my motion right.  Free weights work better for me.

MUSIC: Ice T, INXS, Whitesnake, Brothers Johnson, Paul McCartney, Biz Markie, Prince, Black Uhuru, Skillet, Village People, Devonte, Teena Marie, Fleetwood Mac, Beastie Boys, The Afters, D’Angelo, LL Cool J

Squats - 135×8, 275×8, 8
Overhead Press - 65×8, 75×8, 8
Deadlifts - 135×8, 225×8, 8
Chins - 6, 6, 6
Crunches - 25, 25, 25

NOTES: Good workout today.  The pain is beginning to subside in my neck and shoulder, but I’m still feeling some tingling in my shoulder and arm.  I’m feeling more strength in my left arm, although I’m not lifting heavy at all.  I’m not going to push it.  Just let the strength come back normally.

MUSIC: Teena Marie, Bad Religion, Wang Chung, Styx, Mariah Carey, Gerald Alston, Sheryl Crow, Neil Young, DeBarge, Too Short, Stone Temple Pilots, Temptations, J. Geils Band, Adina Howard

2MI run - 21:25
Shadow Boxing - 2 Rounds (3min box/1min rest)
CIRCUIT (3RDS) - 30×12
Around the World (L/R); Figure 8’s (L/R); DB Swings; Squat Press
CALISTHENICS
Push Ups (8); Crab PUs (8); Ball Push Ups (L/R) - 5; Crunches (25); Standing Twists (L/R) 25×25; Ball Jackknifes (25); Side Crunch (L/R) - 20; Ball Slams - 5kg x20; Ball Toss SUs - 5kg x20; RS Twists - 25×20

NOTES: Hallelujah!  I was able to heat my back and neck last night.  I felt really well rested when I awoke.  It was awesome.  My neck and shoulder started stinging shortly after I woke up, but it’s promising.  I ordered some ibuprofen yesterday as well and that will hopefully help as well.  Good workout.  My cardio-respiratory system is really improving.  I’m excited.

MUSIC: Bootsy Collins, Kanye West w/ Jamie Foxx, Robert Cray, Stone Temple Pilot, Lakeside, Cameo, Samantha Fox, Doobie Brothers, Nas, Jay Z, Jay Z w/ Lincoln Park; Hall and Oates, Beach Boys, KRS 1, Skillet, Tonex, One Way, Erykah Badu, Genesis

Sprint 10s (10×40M Sprints) - 20 minutes
Rope Jump (2RDS) 2min jump/ 1min rest
KENPO Practice
Cable Slices (L/R) Down 20×5, 5; Up 20×5, 5
WTS
Bench - 45×5, 95×5, 105×5
Bent Rows - 95×5, 5, 5
Push Ups - 12, 12, 12
Rev Crunches - 15, 15, 15
Squats - 135×5, 315×5, 5

NOTES: Good workout.  I’m still coming to grips with my strength loss.  I believe I just need to retrain my neuro-muscular response.  The synapses fire differently now, so I have adjust physically as well as mentally.  It’s a new feeling.  I’ll adapt.

MUSIC: The Temptations, Jeremy Camp, Aaron Hall, Queen, Funkadelic, Beastie Boys, Adina Howard, Marvin Gaye, Keith Urban, Living Colour, Ready For The World, Amerie, Creed, Cameo, Tha Dogg Pound, Bon Jovi, Alicia Keyes

3.3 MI - 38:18
SHADOW BOXING (2RDS) 3min active/1min rest
ROTATIONS (3RDS) 3min active/1min rest (30#)
Around the World (L/R) - 10, 10, 12
Figure 8’s (L/R) - 10, 10, 12
DB Swings - 10, 10, 12
DB Squat Press - 10
Last 2 RDS
DB Squats - 10, 12
DB Push Press - 10, 12
CALISTHENICS
Push Ups - 10
Crab Push Ups - 12, 12, 12
Ball Push Ups (L/R) - 5
Chins - 6, 5, 6
Crunches - 25
Standing Twists - 25×25
Hip Raises - 25
Roll Ups - 12
Side Crunches - 12
Ball Slams - 5kg x20
Jack Knife - 12
Ball SUs - 5kg x20
RS Twists - 25×10

NOTES: Good workout.  Although, I need to do my push ups without getting on my knees.  Otherwise, I was not displeased.  However, the amount of strength I’ve lost is amazing to me.  I’ve taken time off before and not lost this much strength.  That’s why I’m sure my loss is due to my neck injury.  I’ll have to wait until I get back to the states to get a proper diagnosis though.  The clinic here was not very helpful, in my opinion.

MUSIC: Jessica Simpson, Lynard Skynard, Cameo, Rayvon, Raphael Saadiq, Stone Temple Pilot, Art of Noise, Paul McCartney, Family Force 5, Hall and Oates, U2, Kanye West, Goodie Mob, Jay Z, Larry Graham, Prince, No Doubt, John Mayer, Deitrick Haddon, Justin Timberlake, B-52s (2), Groove Theory

2MI Run - 22:11
Shadow Box - 2RDS (3min/1min)
Heavy Bag Subs - 3RDS (3min/1min); All work w/20#
Around the World (L/R)
Figure 8s
DB Swings
Windmills
1-arm overhead DB press - 20×5 (left only)
CALISTHENICS
Push Ups - 5
Crab Push Ups - 5, 5, 5
1-arm Push Ups - 10sec, 10sec
Chins - 5, 5, 5
Crunches - 25
Twists Crunches (L/R) - 13
Hip Raises - 20
Roll Ups - 10
Side Crunch - 10
Ball Slams - 10kg x20
Medicine Ball SU - 10kg x20
RS Twists - 10kg x20

NOTES: Good workout.  My left arm is still weak.  I’ve changed the workouts somewhat so I don’t have to lift.  I’m trying to use bodyweight and medicine ball exercises to help improve my strength.  I was really excited.  I lost 3# this past week.  I know that’s more than recommended, but I gained 1# last week, so, overall, a positive.

MUSIC: Highland Place Mobsters, Sheryl Crow, Uncle Cracker, George Thorogood, Diana Ross, Neville Brothers, One Way, Bell Biv Devoe, Living Colour, REO Speedwagon, Doobie Brothers, Tonex, Eminem, Cameo, Men Without Hats, Beach Boys, George Clinton, Eric Clapton

Jump Rope - 5 Rounds/ 90 seconds jump/60 seconds rest
Crazy 8s - 20 minutes
Swiss Ball Jackknife - 10, 10, 10
RS Twists (L/R) - 25×10, 10, 10
STRETCHES

NOTES: Pretty good workout.  My shoulder’s still sore though.  Overall, I was pleased.  Much better than yesterday.  I have to maintain my focus and stop popping my chops during gym time.

MUSIC: Jurassic 5, Alicia Bridges, Marvin Gaye, George Clinton, Escape Club, LL Cool J, Slash’s Snakepit, KRS One, Bell Biv Devoe, Romantics, Amerie, Hall and Oates, Tobymac, Secret Weapon

Power Clean - 95×6, 6; 145×6, 6, 6
Deadlifts - 145×10, 205×10, 10
Front Squats - 135×7, 185×6, 6
Bench - 45×6, 95×6, 6
Incline Bench - 45×10, 65×10, 10

NOTES: Crappy workout!  The worst workout I’ve had in a very long time!  I was running my mouth the entire time and didn’t even finish!  Secondly, my lifts for the bench and incline bench were abysmal!  My shoulder’s been pretty sore since my neck’s been bothering me.   I didn’t think it would affect my strength levels though.  I was as week as a kitten.  I’ll get stronger though. 

MUSIC: 98 Degrees, Spin Doctors, Beastie Boys, Devante, Con Funk Shun, George Clinton, DeBarge, Prince (2), Keith Sweat, Lynard Skynard, Bad Religion

Perfume Wall Run - 12:22 min
CORE
Hanging Knee-Elbows - 8, 8
Side Bends - 45×10
Bench Crunches - 8
Overhead Twists - 45×10
Standing Alternating Knee Lifts - 10
STRETCHNG

NOTES: Good workout.  My ankle was a bit stiff, so I went on a short run today.

MUSIC: Positive Force, Art of Noise, Blind Boys of Alabama, Blackstreet, Kool & the Gang, Simply Red, C+C Music Factory, Deep Purple, Spinners