XFit-Baghdad’s BodyBlog

300 WO (3RDS)
1-arm Lumberjack Squats (24.5×30); Suitcase Deadlifts (95×20); Bench Hops (30)
1:50/6; 4:08/8; 3:48/8

SPRINTS (10×40-50M)

NOTES: Good workout.  I didn’t do the front squats because I didn’t start on time today.  I tweaked a tendon in the back of my knee on the very last sprint I did.  I can still walk and run, but it did discomfit me a bit.  I enjoyed the workout nonetheless.

MUSIC: Scorpions, Stevie Wonder, Body Count (2), Tony Terry, Prince, Tobymac, Average White Band, Montel Jordan w/Lil Zane, T-Bone; N’Dea Davenport, Anita Ward, One Way, Mya w/Jah Rule

I was thinking.  I may change how I mark my progress.  I was using weight because it’s easy to mark on a weekly basis.  My true goal is to get my body fat percentage between 10-12%.  I’ve been successful in dropping my weight, but I haven’t decreased my BF significantly.  I’m thinking of just weighing myself once a month in conjunction with taking the required body measurements.  Any suggestions on how to keep track of it?  All suggestions would be greatly appreciated.

Warm Up (5min) R. Bike - 1.04mi
Deadlifts - 135×5, 225×3, 303×1, 325×1
TABATA (4min; 20/10)
Chins - 9, 6, 5, 5, 4, 4, 4, 4 - 32 total reps
CORE
Side Bends - 44×12, 12
Stdg Twists - 44×12, 12
Rev Bench Crunches - 12, 12
GMs - 95×12, 12 

NOTES: Good workout.  I did more on my deadlift than I thought I would.  Overall pleased.  I believe my strength is returning slowly but surely to the left side.

MUSIC: Fabolous, Guy, Darius Rucker, Audioslave, Lynard Skynard, POD, Smashing Pumpkins, Biz Markie, George Clinton, Nas, Kool Moe Dee, Groove Theory, Maroon 5, Billy Idol, Ray J

WU (R. Bike - 5min)
3RDS
DB Bent Rows (40reps) - (L/R - 10/10/10/10×40#/2ND 30×40/3RD L/R - 10/10/10/10)
DB Push Press (20reps) - L/R - 5/5/5/5 x L-30#/R-40#
Burpees

DB Bench - R - 50×25; L - 40×10, 5, 5, 1, 4

SPRINTS - 10reps x 40M

STRETCHES

NOTES: Good workout.  Kept the intensity up.  The weakness in my left side is demoralizing, but I keep plugging on.  It’ll get better I’m sure.

MUSIC: Destiny’s Child w/Wyclef, Parlaiment, Prince, Raphael Saadiq w/Babyface, Power Station, POD, Blue Oyster Cult, AC/DC, Jamiroquai, Billy Joel, Gwen Stefani, Credence Clearwater Revival (CCR)

WU (R. Bike - 5min) .93miles
300WO (3RDS)
Power Cleans (30 reps) - 115#  (2/3 sets - 20 reps)
KB High Pulls (20 reps) - 44#
Mountain Climbers (15/4ct)
TIMES: 4:09/8; 2:51/6; 3:06/6  TOTAL TIME - 30:06

ROPE (TABATA) 20/10 for 4 minutes

NOTES: Really good workout today.  Good intensity and focus.  I was disappointed, but not surprised that I gained 1.5# this past week.  I’ll lose two pounds this week.  Focus, focus, focus.

MUSIC: Nick Cannon, Kool Moe Dee, The Doors, Queen, David Bowie, Anita Baker, Prince (2), Jay Z, Kurtis Blow, Dave Matthews Band (2), INXS

TABATA (4min)
Deadlifts - 9, 10, 10, 9, 6, 6, 5, 7
CORE
OH Side Bends (L/R) - 35×12, 12
Reverse Crunches - 12, 12
RS Twists (L/R) - 20kg x12, 12

Kaola Run (Long) - 17:02
STRETCH

NOTES: Good workout.  I liked it.  My shoulder was a bit sore from the deadlifts, but overall good.  I think the run’s between 1.2-1.6 miles.

MUSIC: Geto Boys, George Duke, NeYo, Beastie Boys, Michael Jackson, Wyclef w/Missy Elliott, Isley Brothers, Wrex N Effects, AC/DC, New Edition, LL Cool J, B52s

300 CIRCUIT (3 RDS) Total Time - 34:06
Push Press - (30 reps) 75#; (R1) Figure 8s - (40) - 20kg/ (R2, R3)  Around the Worlds - (30) - 20kg; Sprints (10×30M)

STRETCHES

NOTES: I wasn’t pleased.  The workout took far too long.  25 minutes max is the goal.  I need to change the exercises around some.  I subbed ATW’s for the Figure 8s and dropped the reps by 10.  I thought it worked out ok.  It allowed me to work quicker without losing intensity.

MUSIC: Tobymac, Bad Company, GQ, Joe Tex, Marilyn Manson, Shalamar, Van Halen, LL Cool J, Cameo, Beyonce w/Jay Z 

Warm Up (R. Bike - 5min)
TABATA
Squats (255#) 10, 9, 8, 7, 8, 8, 7, 6

KOALA RUN - 11:16

STRETCHES

NOTES:  Good workout.  This was my first tabata workout.  Very taxing.  I enjoyed it.  However, I probably had too much weight.  I’ll lower it next time.  I think I’ll stick with the gross muscle exercises for the tabata workouts.  I want more bang for the buck.  My shoulder’s still squirrelly.  The Kaola Bear Run.  I thought it was 1.5 miles, but I think I was wrong.  I don’t think I can run 1.5 miles in the time I clocked, especially without being winded.

MUSIC: Van Halen,  Ice Cube, Bonnie Raitt w/B.B. King, FeFe Dobson, Doobie Brothers, O’Jays, Bobby Brown, Aretha Franklin w/George Michael, Prince (2), Xavier Nadoo, Living Colour, Eric Clapton

WARM UP (BIKE - 5min)
CIRCUIT (3RDS) TOTAL TIME: 28:20
High Pulls (30reps) 115#/75#; Thrusters (30reps) 45#; Side Straddle Hops (Jumping Jacks) - (25/4 count)

STRETCHES

NOTES: Good workout.  I worked hard.  I was supposed to do sprints, but my right achilles tendon was sore, so I dropped the sprints this morning.  I’ll have to make sure I wear my ankle sleeve on sprint days from now on.

MUSIC: Linkin Park, Louis Armstrong, 702, Metallica, Method Man/Redman, Amerie, Village People, Body Count, Elton John, The Archies, Fat Boys, Eminem, Change, Free, Puff Daddy, Missy Elliott, Blaque

5 RDS - TOTAL TIME (11:58)
Chins (8); Jump Ropes (100 skips)

NOTES: Average workout.  I was supposed to go running but had sleep deficit problems!  However, I did make it to the gym!  Does that count as a positive for me?

MUSIC: Adema, Dan Fogelberg, Prince