Pull day

One arm row 3x 12
SLDL 3x 10-12
Upright row 3x 8
Curl 3x 12


* I really like one arm barbell rows (stackin weights on one end and lifting that with one arm between legs) so I decided to switch out bent over rows with a DB variation of that. Mistake. I didn't like a dumbbell version of it at all and felt a decent pump but not a great one that I was looking for. Next time I'll use the barbell. Just to keep things fresh I plan on switching some things out for dumbbells or other exercises in the coming weeks since I've been doing this routine for a little while now. I enjoy using the barbell as much as possible but sometimes switch to DBs to lift lighter loads since its one arm at a time. I don't actually have a lot of plates or a spotter now a days so thats why. The sldl (straight leg deadlifts) went great and I felt an awesome pump from them. Def. Happy with my move up in weight on the upright rows and was long overdue. In the future its going to be hard to decide what to do rep wise. Eventually I'll want to stop gaining muscle and move to high reps, but I want to make sure I dont lose muscle in the long run by using lighter weight and doing high reps and circuits with no heavy days. It might benefit to do high reps and one low in the future. Like heavy sets of deads on pull days and all else high reps - and heavy sets of squats on push days, the rest light. IDK, but something similar ya know. At the moment, muscle gain is good and not only am I not completely lean at the weight I want to fight at, but I def. want to be one of the ones who cuts quite a bit in the future to make weight. I went light on the curls today because both wrists and forearms are pretty jacked up at the moment from a lot of BJJ and bag work. All and all a pretty good workout but my focus wasn't really there, and the one arm rows (DB version) were a major let down. Ah well, there's always next time!

Currently I'm sitting at 3700-3800 cals daily (recently cut back from 4k+). My weight is 135.5 dry and walking around 139-140+. This is where I want to be, but I'm carrying a little extra weight, I could still cut down or atleast close to 125 (flyweight) and I would be really cut and not only that, but my muscles would really show. I feel now with the little extra weight I no longer look like a bodybuilder, still atheletic and big yeah, but don't have that nice definition. Being lean is important for mma and thats why I'm doing this but I also need the weight.. Of course looking nice for the ladies is always a plus..