F.I.S.T. TRAINING LOG

[F.I.S.T.]

Chest this morning............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after

Tri Set Circuit: (No Rest between exercises.2 minute rest between circuit)

Bench Press Negatives------------------------4 Sets of 6 (8 second pause at bottom)
Incline Dumb Presses--------------------------4 Sets of 10 (Explosive)
Decline Dumb Presses------------------------4 Sets of 10 (Explosive)

Push Ups------------------------------------------2 Sets of 40

 

[F.I.S.T.]

Delts & Traps this morning...............


Stretching 10 minutes before and after.
Skip rope 15 minutes before
Elliptical for 10 minutes after


Standing Military Presses---------------------------4 Sets of 8
Arnold Dumb Presses-------------------------------4 Sets of 10
Side laterals-------------------------------------------3 Sets of 12
Front Raises------------------------------------------3 Sets of 10
Rear Delt Flyes --------------------------------------3 Sets of 12
Dumb Rolling Shrugs--------------------------------2 Sets of 25

 

[F.I.S.T.]

Off day for me.

 

[F.I.S.T.]

Arms this morning..............

Jogging for 20 minutes before
Stretching for 15 minutes before and after
Treadmill after 10 minutes


Decline Skull Crushers------------4 Sets of 15
Close Grip Benches---------------4 Sets of 12
Diamond Push Ups----------------2 Sets of 15
Rope Tri Ext------------------------3 Sets of 30

Super Sets:
EZ Bar Curls-----------------------3 Sets of 15
Alt Dumb Hammer Curls--------3 Sets of 15

Preacher Curls-------------------3 Sets of 12
Reverse Preachers--------------3 Sets of 10

 

[F.I.S.T.]

Off today.

 

[F.I.S.T.]

Today was supposed to be a training day but I skipped it for a titty bar.,I'll make it up tomm.

 

[F.I.S.T.]

MMA circuit training today............

Sprints for 15 minutes before
Light walk after
Stretching for 10 minutes before and after.

3 Rounds of each.

Barbarian Squats----------------------------35 Reps
Battle Ropes--------------------------------30 Seconds
Sledge Hammers to Right Side----------30 Seconds
Grave Diggers to Right Side-------------30 Seconds
Sledge Hammers to Left Side------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Kayak Rowing------------------------------50 Touches
Jumping Squats----------------------------15 reps

 

[F.I.S.T.]

Had the day off.Had a lot of running around to do and planning for our up coming trip to PR!! Coming close to that time of year again.

 

[F.I.S.T.]

Back day this morning.............

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after.


Wide Stance Deads--------------------------4 Sets of 12
Bent Over Rows------------------------------3 Sets of 15
Wide Grip Pull Ups--------------------------3 Sets of 15
Dumb Rows-----------------------------------2 Sets of 25
Dumb PullOvers-----------------------------2 Sets of 25

 

[F.I.S.T.]

Off today.

 

[F.I.S.T.]

This was Friday's workout.Went camping for the weekend with the family so I couldnt post it then.

Chest this morning..............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


Flat Bench Presses---------------------------4 Sets of 12
Decline Bench---------------------------------3 Sets of 15
Incline Dumb's--------------------------------3 Sets of 15
Low Position Cable Flyes-------------------3 Sets of 15
Feet Raised Push Ups----------------------2 Sets of 25

 

[F.I.S.T.]

Off today.Did some clothes shopping for the upcoming trip.

 

[F.I.S.T.]

Legs this morning...............


Stretching 10 minutes before and after
Treadmill for 15 minutes before.
Stationary bike 10 minutes after.


Hack Squats------------------------------4 Sets of 12
Single Leg Presses---------------------4 Sets of 15
Jefferson Squats------------------------3 Sets of 12
Box Jumps--------------------------------2 Sets of 15
Standing Calf Raises------------------2 Sets of 40
Seated Calf Presses-------------------2 Sets of 40

 

[F.I.S.T.]

Off today.I did nail my Queen pretty good this morning though if you want to count that as cardio. 8)

 

[F.I.S.T.]

Back this morning.............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


Pull Ups to Sternum-----------------------4 Sets of 12
Stiff Arm Pull Downs----------------------4 Sets of 20
Face Pulls-----------------------------------3 Sets of 10
Seated Rows-------------------------------3 Sets of 15
Dumb PullOvers---------------------------2 Sets of 30

 

[F.I.S.T.]

No gym today.

 

[F.I.S.T.]

Shoulders this morning.............

Stretching 10 minutes before and after
Treadmill 10 minutes after
Calisthenics 10 minutes before

Dumb Presses--------------------3 Sets of 12
Ft Raises--------------------------3 Sets of 15
Side laterals----------------------3 Sets of 15
Rear Flyes------------------------2 Sets of 30

 

[F.I.S.T.]

Today was MMA training.................

Skip rope to loosen and warm up for 10 minutes.
Stretching for 15 minutes before and after.


Fighting practice for 30 minutes consisting of........

5 Minutes of quick bag strikes,rest 30 seconds,

5 Minutes of heavy bag strikes,rest 30 seconds,

5 Minutes of free-style combo's.

Repeat this cycle as many times as possible within the 45 minutes.

Then 30 minutes of practice match fighting.1 on one,& 2 on one.

100m sprints.2 Rounds

 

[F.I.S.T.]

Arms this morning.......

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


Super Set:

Dumb Hammer Curls----------------------3 Sets of 15
Single Arm Overhead Tri Ext------------3 Sets of 12

Super Set:

Barbell Curls--------------------------------3 Sets of 15
Decline SkullCrushers-------------------3 Sets of 15

Reverse Preacher Curls----------------2 Sets of 15
Reverse Grip Tri Pressdowns---------2 Sets of 15

Diamond Push Ups----------------------2 Sets of 15
Concentration Curls---------------------2 Sets of 20

 

[F.I.S.T.]

Chest this morning............

Stretching for 10 minutes before and after
Elliptical for 10 minutes before
Treadmill for 15 minutes after


Incline Bench Presses---------------------4 Sets of 15
Decline Bench Presses-------------------4 Sets of 15
Push Ups-----------------------------------4 Sets of 40
Pec Dec------------------------------------3 Sets of 12
Close Grip Bench Presses--------------2 Sets of 20