wow, i missed some posting. sorry. Fasted cardio has continued everday. Still submission wrestling and kickboxing twice a week. since my last workout posted, i did legs focusing on auxiliary muscles, a lot of front squats, lunges, split squats, smith, two types of calve raises and step ups, w/ abs.
mma
upper body
incline db
70 * 20
80 * 15
90 * 12
100 * 10
110 * 9
bentover row
95 * 20
145 * 15
195 * 12
245 * 10, rest pause, 5, 10sec, 3, 10 sec, 2
smith machine military press
135 * 20
155 * 15
185 * 12
205 * 12
225 * 8
decline bench
275 * 12
275 * 12
275 * 12
close grip pulldown
160 * 15
190 * 12
220 * 10
230 * 10
upright row
120 * 10
120 * 10
120 * 10
skull crusher
110 * 10 close grip to failure
110 * 8 close grip to..
110 * 8 close grip..
close grip cable pressdown
140 * 15
140 * 15
140 * 15
bicep cable strt bar
90 * 15
110 * 12
130 * 10
150 * 8
raised cable single arm curls
50 8 15 holding flex
50 * 12 holding flex
50 * 12 holding