This is the work out I just did 40 minutes ago. This work out left me bruised and battered. This is the most intense it has ever gotten. So far, its gotten quite dissapointing and sometimes I feel like I acheived so much.

This is my Back day. Emphasizing on working out my back which is essential to strengthen if you really wanna win a fight that will be taken to the ground.

Neutral Pull Ups: 2sets x 20-25reps (do 10 reps, rest and continue till end of set)
Wide Grip Machine Row: 2sets x 6-8reps 164lbs
Close Grip Pulldown: 2sets x 6-8reps 150lbs
HyperExtensions (lower-back) 2sets x 10-12reps 45lbs held on my chest
Lat Medium Wide Grip: 2sets x 6-8reps 130lbs

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Okay, im about a little over a year away from my competition.
So I got back into focus and now im back in the gym.

The 1st day I am listing is a workout I did with Richard to help out with his drum endurance and strength. But this is what I did.
Day 1: Biceps and Calves
Cable Curls: 2sets x 8 reps of 100lbs
Dumbell Curls: 3sets x 6-8 reps of 45lbs on each dumbell
Machine Preacher Curls: 2sets x 4-6 reps of 120lbs
Pullups with neutral grip: 1set x 10-12 reps
Seated Dumbell Curls: 1set x 4-5reps of 45lbs on each dumbell

Seated Calf Raises: 3(Explosive) Sets x 10-12reps of 115lbs
3(Moderate) Sets x 10-12reps of 115lbs
Standing Calf Raises: 3(Slow) Sets x 15-20reps of 120lbs
3(explosive) Sets x 15-20reps of 120lbs