Talo, hahah sorry didnt mean to put you on the spot man. I'm not sure what my 8 rep maxes are, but I'm honestly not too concerned. I need to work at sub max wieghts for a while, I'll work my way up eventually, but I've been pushing my shoulder past what I should for the past few months, so i'm going to tone it down a bit.

I normally would want dips, chins, and other bw movements in there, but with the injury I have to keep a lot of it out. It kinda sucks.

To answer the cardio question, I'm going to be doing fasted am cardio again 3 times a week. And I'm going to seperate out 2 days a week for martial arts endurance training. So ...

Mon am fasted cardio
Mon pm endurance training
Tues pm lifting
Wed am fasted cardio
Wed pm endurance
thurs pm lifting
friday am fasted cardio

Oh, and anuj, I'm going to throw in abs on endurance days. I know this might seem like alot, but the am cardio will be 25 minutes, and the endurance training around 30. I am going to make streching a major part of the endurance training also, after all NO STRECHY, NO KICKY.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.