XFit-Baghdad’s BodyBlog

CIRCUITS (3RDS)
WARM UP
C1
Front Squat - 185×6, 6, 6
Rope Jump (1min) - 3 sets
C2
DB Squat - 35×6, 6, 6
Hi Knee Lifts (30sec) - 3 sets
C3
DB Bench - 35×6, 6, 6
Plyo Push Ups - 10, 10, 10
C4
Standing Press - 95×6, 6, 6
Bench Jumps - 10, 10, 10
C5
Chins - 11×6, 6, 6
KB Swings - 44×6, 6, 6
C6
Bike Abs - 10, 10, 10
(2 minute break after completion of each circuit)

NOTES: Good workout.  Enjoyed it.  Sweating profusely.

MUSIC: Family Force 5, Bob Marley, Darryl Hall, Hootie and the Blowfish, Pussycat Dolls, The Whispers, Onyx Foreigner, Ginny Owens, Gospel Gangstas, Des’ree, Shelbly Lynne, Linkin Park, Newcleus, Tobymac

3RDS
Squats (225×20); KB Swings (44×20); Sprint Row (500M)
RD1 - 3:46; RD2 - 3:43; RD3 - 3:42

ABS
Hanging Leg Runs (20); Wtd Ball Chop (10Kx20); Roman Chair Twists (10Kx20); Vertical Hip Raise (20)

STRETCH

NOTES: Good workout.  I want to sustain the intensity.  I might add another short circuit; or something else.  I haven’t decided yet.  If you like hard rock, I recommend the British rock group, Skunk Anansie.  Great band!

MUSIC: Skunk Anansie, Big & Rich, Tonex, Gospel Gangstas, Everlast, U2, Train, Dixie Hummingbirds, Gym Class Heroes, Aretha Franklin (2), Alana Davis

CIRCUIT (3 RDS)
Power Snatch - 67×20; Split Bench Jumps - 45×10; 200M Sprint
RD1 (4:25); RD2 (5:06); RD3 (4:46)

STRETCH
NOTES: Good workout.  It kicked my teeth in.  The split jumps combined with the long sprint was a killer!  It was supposed to have been a 400M run, but it was tough.  It was still dark outside and the ground is really uneven, so I just decided to be safe.

MUSIC: Skunk Anansie, Alana Davis, Aretha Franklin, Sylvia Capova, Prince (2), DC Talk, Shelby Lynne, Ashford and Simpson

Snatch Pull - 95×5, 5, 5
Front Squats - 135×5, 5, 5
Close Grips - 67×5, 5, 5
Jump Squats - 95×5, 5, 5
Neck Crunch - 10×8, 8, 8
Bench Dips - 5, 5, 5
Wipers - 5, 5, 5
STRETCHES

NOTES: Can’t do dips.  The left shoulder won’t hold up to the stress.  I can, however, do bench dips; successfully I might add!

MUSIC: Barry White, Digable Planets, Dixie Hummingbirds, Fred Hammond, London Symphony Orchestra, Madonna, CeCe Winans, Skunk Anansie (2), Shelby Lynne, Sister Sledge

HIIT Treadmill (15min - 1min 10% incline/2min 0% incline) - .75mi; 123 cals
Standing Long Jump - 10×3 (30s rest)
Ball Slams - 20kg x 10 (30s rest)
Slit Bench Jumps - 35×10 (30s rest)
ABS
Feet-Hands - 10
Standing Twists - 45×10 (4ct)
Side Bends - 45×10 (L/R)
Seated GMs - 35×10

Pwr Cleans - 115×15

STRETCH
Shoulder Rehab (Left side)
Front DB Rs - 15×10; Side DB Rs - 15×10; DB Bench - 25×10

NOTES:  Good workout.  Got to the gym late, but still a good workout.

MUSIC: Barry White, Third Day, Blind Boys from Alabama, Dirty Vegas, DC Talk, Digital Underground (2), Prince, Ashford and Simpson, Marie Brennan, Shelby Lynne

Warm Up
Pwr Snatch - 61.5×5, 5, 5
Clean Pulls - 101×5, 5, 5
Back Squats - 67×5, 5, 5
Chins - 5, 5, 5
Ball Slams - 20k x10, 10, 10

NOTES:  Good workout, considering I started 30 minutes late.  Plus, my media player isn’t playing properly.  I have to fix it when I get the opportunity. 

MUSIC: Big & Rich, Blind Boys of Alabama, POD, Several other unnamed songs. 

POWER CARDIO (3 RDS)
Jump Squat (10reps)
Plyo Push Ups (10reps)
Pwr Lunge (25×10) 5 R/L
1-arm DB Snatch (25×10) 5 R/L
DB Deadlifts (70×10)

ABS
Flutter Kicks (20/4 ct)
Floor Wipers (45×20/10 R/L)
Wtd Plank (44×30sec)
DB Swing (40×20)

Pwr Cleans - 75×15, 15
Pwr Kick Ups - 5, 5
TGUs - 30×6/3 R/L

NOTES: Good workout.  I’m a bit tired today.  I stayed up too late last night.  Am getting back into the groove though.

MUSIC: Donna Summer, Jazztown Trio, David Benoit, U2, Wendy and Lisa, Teddy Pendergras, D’Angelo, War,
Walter Beasley

Pwr Snatch - 60×5, 65×5, 70×5
Split Clean - 89×5, 100×5, 105×5
DB Bench - 25×5, 30×5, 35×5
Squat GMs - 50×5, 55×5, 60×5
Clean/Jerk - 80×5, 85×5, 90×5
Rack Jerk - 90×5, 100×5, 105×5
Hypes - 70×5, 75×5, 80×5
GHR - 4k x8, 8, 8
Chins - 5, 5, 5
Stiff Leg Crunches - 25×5, 30×5, 35×5
Neck Bridge - 10, 10, 10

NOTES: Pretty good workout.  The left shoulder is still bothering me and it’s really depressing.  I guess the depressing part is that I don’t trust the medical services here to give me a proper diagnosis.  I’ll have to wait until I return to the states and see a specialist.

MUSIC: Randy Weston, Urban Knights, Walter Beasley, DJ Jazzy Jeff w/Fresh Prince, Heatwave, Prince, Wendy and Lisa, Parlaiment, Donna Summer, David Benoit, Larry Carlton

Warm Up (400M jog)
Fartlek (2 lap Babylon Bridge run)
Starts - 10 (30sec rest)
Ball Slams - 10kgx10 (30sec rest)
Overhead Toss - 10kgx10 (30sec rest)
Stdg Long Jump - 10 (30sec rest)
High Jumps - 10 (30sec rest)
ABS
Slingshot - 20
Windmills - 25×10 (4ct)
1-arm DB deadlift - 65×10 (R/L)
GMs - 44×20

NOTES: Good workout.  The jumping worked my legs pretty well.  I still feel it.  I did the speed workout from Brian Clay’s writeup in Fitness RX Men’s.  A really good article.  I’m trying something different with my music.  I read an article that said soft music focuses the mind better for lifting.  I have to say it did have a calming influence on me during the workout.

MUSIC: Urban Knights, Prince, Wendy and Lisa, Randy Weston, Sax/Seduction

CIRCUIT TRNG
C1
Squats - 225×6
Rope Jump - 1min
C2
DB Squat/Press - 30×6
Hang High Knee Raise - 60sec
C3
Bench Press - 95×6
Plyo Push Ups - 10
C4
Standing Press - 75×6
Split Bench Jumps - 10
C5
Chins - 6
DB Swings - 55×6

NOTES: Good workout.  Still easing my way back into the routine and not pushing the tempo hard at this point.

MUSIC: War, The Eagles, LL Cool J, NWA, Cypress Hill, Scarface, Geto Boys, Cory Glover