My workout

[Smackjack]

My friend in the marines asked what I did for a workout. I usually respond "beer and pizza" but I thought I'd let him know since he is a friend and is serving, critique if you want:

Do your own weight but don't strain it took me since high school to get to this point

Stomach:
50 reps + 45lbs knee-raises
200-300 lbs + 5lbs ankle weight leg ups
50 reps + 45lbs weight inclined crunches
100 reps + bosu ball crunches
50 reps + 100lbs Pull down crunches(special machine for this)
50 + 150lbs push down crunches(special machine for this)

Back:
25 reps + 25lbs weighted "behind the neck pull ups"
50 reps + 45lbs reverse situps
50 reps + 0lbs reverse situps
50 reps + 25lbs reverse butterflies(free-weight)
50 reps + 120-150 lbs rows
50 reps + 160-180lbs lat pull downs

Chest, Arm, Shoulder, Tricep:
50 reps + 160-180lbs bench, increase weight as you go on
50 reps + 200lbs butterfly
50 reps + 60lbs butterfly(free-weight)
100 reps + 45lbs weighted pushups, fast as possible, keep form. Have someone hold weight on back
50 reps + 0lbs diamond push ups
25 reps + 0lbs "judo pushups"
50 reps + 50-70 lbs curls
50 reps + 25-50lbs weighted pullups(regular)
50 reps + 0lbs pullups (wide grip)
50 reps + 0lbs pullups (close grip)
50 reps + 80-100 lbs machine curls
50 reps + 60-80lbs Tricep pull downs
25 reps + 45lbs weighted dips
25-50 + 0lbs dip/knee raises
25 reps + 90lbs shoulder press
25 reps + 60-80lbs shoulder raises
25 reps + 25lbs wrist raises(forearm)
25 reps + 25lbs reverse wrist raises(forearm)
50-75 reps + 35lbs toning belt curls
50-75 reps + 35lbs toning belt Tricep extensions
25 reps + 0lbs cartwheel pushups(legs as high as you can on the wall)
100 reps + 100lbs "axe cuts" use a bar, I use a weighted medicine stick
10 reps + 0lbs peg-wall
25 reps + 145-160lbs powerclean

Legs:
5min + 100lbs weighted jumps (jump as high as you can)
50 reps + 275-325 leg press
50 reps + 270-300 calf raises
50 reps + 225-250 lbs squats
100 reps + 5-25lbs leg extensions
100 reps + 5-25lbs reverse leg extensions

That's what I have off the top of my head for weight train.

Cardio:
10min shadow boxing
30min bag work
30min/5min intervals jump rope
Running: go as long as you can till you can't or feel nauseated, try not to over do it so you can drive home, as you go on carry something weight, I use a 45lbs weighted vest. Careful on knees, don't do to much road work, find a track.

Other stuff I do:
25reps + Medicine ball stomach drops
3min + Get a stick and whack your body in different areas to create a thicker skin

This is excluding the training I do at mma too.

[Smackjack]

I'll post more as I remember my log is in my locker at my gym.

[Smackjack]

I don't do a lot of heavy bench it slows down my striking. ALOT.

[Terror Choke]

Thats pretty awesome.
Whats with the 50 reps?

[Terror Choke]

What is your height, weight, age etc?

[Bruiser]

whoa der boy. what are your goals with this?

[Braiden]

Very nice, I think it is the best ever post on the topic I could find. But some of
the quantities aren't seems to be appropriate.
I'm not sure so I think I should discuss it with some friend.

[Diesel_tke]

At least 30 minutes should be spended on training.
My everyday exercise plan is such as:
Push ups: 25,
Pull ups: 25,
Sits up: 50,
Jogging: 15 minutes,
Running: 15 minutes,
Swimming: 20 minutes.

And that is relivant to what?