Thanks guys.After a high rep routine such as this,I normally take a couple days off to recover and this was no different.LOL

Yesterday and today off.

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FREEDOM IS SOMETHING TAKEN

Back day............

Stretching 5 minutes before and after
Elliptical 5 minutes before and after

Deads--------------------------------4 Sets of 15 Reps
Wide Grip Pull Ups-----------------4 Sets of 15 Reps
Reverse Grip Bent Over Rows----4 Sets of 15 Reps
Face Pulls---------------------------3 Sets of 10 Reps
Weighted Hypers-------------------2 Sets of 20 Reps
Good Mornings---------------------2 Sets of 15 Reps

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FREEDOM IS SOMETHING TAKEN

shit deads to start

I always do last thing as once done deads or rack pulls im done nothing left in me

Well I constantly change things so today may be first,next workout could be last.I do find doing them first while still fresh and strong,allows me to really go balls to the wall on them though.

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FREEDOM IS SOMETHING TAKEN

All MMA drills today.........

Skip rope for 10 minutes after
Stretching for 5 minutes

5 minutes of each drill:

Shadow Sparring
Focus Sparring
Point Sparring

10 Minutes of dummy Sparring

15 Minutes of Circle Sparring (Multiple attacker defense)

Stretching for 5 minutes
Elliptical for 5 minutes

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FREEDOM IS SOMETHING TAKEN

Off day for me today.

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FREEDOM IS SOMETHING TAKEN

Great Sunday morning to you all.Hit chest again this morning......

Stretching 5 minutes before and after
Elliptical 10 minutes before and after

Incline Dumb Presses----------------------4 Sets of 12 Reps
Hammer Chest Presses------------------3 Sets of 15 Reps
Dumb Flyes-----------------------------------3 Sets of 15 Reps
Low Position Cable Crossovers-------2 Sets of 25 Reps
Push Ups-------------------------------------2 Sets of 40 Reps

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FREEDOM IS SOMETHING TAKEN

Arms this morning.....

Stretching 5 minutes before and after
Elliptical for 5 minutes before and after

Close grip Bench Presses-----------------4 Sets of 12 Reps
Skull Crushers-----------------------------4 Sets of 12 Reps
Tri Push Gowns---------------------------2 Sets of 20 Reps

Barbell Curls-----------------------------4 Sets of 15 Reps
Reverse Preacher Curls------------------3 Sets of 12 Reps
Superman Cable Curls-------------------3 Sets of 15 Reps
Concentration Curls---------------------2 Sets of 20 Reps

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FREEDOM IS SOMETHING TAKEN

All cardio today.MMA drills....

Stretching 10 minutes before and after
Skip rope 5 minutes before
Treadmill 5 minutes after

7 Rounds @ 30 seconds each

Kettelbell Split Stance Rows
Kettlebell Squats with Overhead Presses
Rev Sandbag Lunges
Sandbag Presses
Sandbag High Pulls
Steal Mace Tire Slams

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FREEDOM IS SOMETHING TAKEN

Off day today.

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FREEDOM IS SOMETHING TAKEN