Ok. I thought I had posted this before here, but I can't find it. Here is my current workout regimen for you all to pick apart:

MONDAY - (all weights medium)

6 minute jumprope warmup, with a 1 minute break, then:

1 set cable pulldowns
1 set squats
1 set machine flies
1 set standing barbell curls (I know, I know, it's for the ladies! )
1 set miltary press/squat on the downstroke
1 set power cleans
1 set barbell rows
1 set deadlift

1 minute jump rope in between each set with no rest, and 2 minute jump rope at the end. Cooldown with 8-10 minute Pilates routine for core strength and flexability.

TUESDAY -

Groundfighting class. I usually do some warmup before class which may be either 2 or 3x3 minute rounds of jump rope or 1 set (25) Hindu pushups followed by 1 set (50) Hindu squats or 3x3 minute rounds on the bag. Light vomiting after class.

WEDNESDAY -

same as Monday

THURSDAY -

5x3 minute (or 3x5 minute) rounds heavybag or bicycle (approx. 35 minutes of hilly-hell Pennsylvania) weather depending, followed by Pilates cooldown. Gross over eating at a restaurant before or after workout likely.

FRIDAY -

Not a damn thing.

SATURDAY/SUNDAY -

Whatever I feel like. Usually something, but not too much. Often bag work/jump rope/Pilates/bicycle (not all). Over eating in there somewhere as well.
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"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin