F.I.S.T. TRAINING LOG

[F.I.S.T.]

Off today.Unless you want to count helping my Queen pack our bags for the trip.LOL

 

[F.I.S.T.]

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


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

Super Set-Warm up's
Leg Ext----------------------------------2 Sets of 25
Leg Curls-------------------------------2 Sets of 25

Ft Squats------------------------------4 Sets of 12
Seated Leg Presses---------------4 Sets of 15
Hack Squats-------------------------2 Sets of 15
Stiff Leg Deads---------------------1 Set of 15

 

[F.I.S.T.]

All core training today training today.........


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

5 rounds of each

Kettle Bell Deads------------------20 reps
Russian Twists w/25lb----------10 each side
Sledge Hammer Slams----------30 Seconds each side
Crunches----------------------------70 Reps
Twisting Crunches----------------50 Reps
Leg Raises-------------------------30 Reps
Knee Ups---------------------------30 Reps

 

[F.I.S.T.]

GOD!!!!!!!! Ive probably gained 30lbs on my vacation.Sure i hit the gym but to be honest,not regularly enough.In addition,I ate and drank my ass off.LMAO

I'll be starting my log back Monday.I need the weekend to recover from my vacation.

 

[F.I.S.T.]

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

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


Warm Ups
Squats-----------------------------------2 Sets of 15
Work Sets------------------------------2 Sets of 12

Inverted Leg Presses--------------3 Sets of 15
Leg Ext---------------------------------2 Sets of 10
Leg Curls------------------------------2 Sets of 20


This was a tough one today.Legs felt like rubber and was sweating like a mutha!! Must be all the booze coming out.LOL

 

[F.I.S.T.]

[size=12pt]MMA Circuit Training today.....

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

4 Rounds of Each Exercise with 1 minute rest between exercises.

Kettle Bell Deadlifts---------------5 Pyramid Sets------5,4,3,2,1
Russian Twists (10lbs)------------5 Reps Each Side
Dive Bomber Push Ups-----------AMRAP in 30 Seconds.
Sledge Hammer Tire Slams -----AMRAP In 30 Seconds.
Battle Ropes------------------------30 seconds

Heavy bag drills for 10 minutes.Punches,kicks,and knees.



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[F.I.S.T.]

Off today.

 

[F.I.S.T.]

Hit back this morning..............

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


Deads------------------------------4 Sets of 12
Bent Over Rows-----------------3 Sets of 15
Wide Grip Lat Pull downs----3 Sets of 12
Stiff Arm Pull Downs-----------2 Sets of 25
Seated Rows--------------------2 Sets of 20

 

[F.I.S.T.]

Chest and abs this morning...........


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


Incline Bench Presses--------------------------4 Sets of 15
Decline Dumb Presses-------------------------4 Sets of 10
Push Ups-------------------------------------------3 Sets of 40
Low Set Cable Flyes----------------------------2 Sets of 30

Crunches------------------------------------------3 Sets of 70
Twisting Crunches------------------------------2 Sets of 50
Knee Ups------------------------------------------2 Sets of 50

 

[F.I.S.T.]

Shoulders and Traps this morning.........


Stretching 10 minutes before and after
30 meter Sprints before
Slow walk after

Upright Rows-----------------3 Sets of 15
Cable Side Laterals---------3 Sets of 15
Reverse Flyes----------------3 Sets of 10
Military Presses--------------2 Sets of 15
Rolling Dumb Shrugs-------2 Sets of 20
Reverse Shrugs--------------2 Sets of 20

 

[F.I.S.T.]

Tri's and Bi's this morning............

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

Super Set:
Close Grip Bench Presses--------------------------4 Sets of 12
Skull Crushers------------------------------------------4 Sets of 12

Tri PressDowns----------------------------------------3 Sets of 10

Super Set:
EZ Bar Curls--------------------------------------------4 Sets of 15
Reverse Preacher Curls----------------------------4 Sets of 12

Super Set:
KickBacks-----------------------------------------------2 Sets of 20
Superman Cable Curls------------------------------2 Sets of 20

 

[F.I.S.T.]

MMA training this morning..... striking,take down defense and multiple opponent grappling drills for an hr.

Stretching & calisthenics for 15 minutes before
Stretching for 10 minutes after.Slow walk for 10 minutes for cool down.
Sauna for 15 minutes afterwards.Felt great.

 

[F.I.S.T.]

Shoulder day....

Seated Overhead Dumb Press-----------1 Set of 12

Snatch Wide Grip Shrugs------------------50 Reps

Rear Delt Flyes-------------------------------2 Sets of 35

Face Pulls with External Rotations------40 Reps

Cable Side Laterals-------------------------2 Sets of 25

15 Minutes on Elliptical

 

[F.I.S.T.]

Bi's & Tri's

Stretching for 10 minutes.

Treadmill for 15 minutes.

Concentration Curls/Superset with Weighted Dips (25lb)------6 Pyramid style sets

Set 1----15 Reps

Set 2----12 Reps

Set 3----10 Reps

Set 4----8 Reps

Set 5----6 Reps

Set 6----4 Reps

Close Grip Bench Press/Superset with Preacher Curls w EZ Curl Bar

4 Sets of 12

TriSet....

Overhead Tri Ext w/Cable

Hammer Curls w/Cable

Kickbacks w/Cable using rope

2 Sets of 25 each

1 Set each to failure

Stretching for 10 minutes.

Walk for 10 minutes.

 

[F.I.S.T.]

Legs this morning.

Warm up with skipping rope for 15 minutes.
Stretching for 10 minutes
Squats--------------------5 Sets of 8
Walking Dumb Lunges----2 Sets of 30 steps each leg
Ft Squats-----------------2 Sets of 15
Leg Curls-----------------3 Sets of 15
Seated Calf Raises-------4 Sets of 25
Smith Machine Squats---2 Sets of 30

Light walk outside for 10 minutes

 

[F.I.S.T.]

Off today.

 

[F.I.S.T.]

Hit back this morning baby.

Stretching for 10 Minutes
Elliptical for 10 minutes

Tri Sets-

Pull Up's------------3 Sets of 15 Reps
Lat Pull Downs----3 Sets of15 Reps
Seated Rows-------2 Sets of 25 Reps

Good Mornings-----------------2 Sets of 15 Reps
Wide Grip Machine Rows----2 Sets of 10 Reps

Stretching for 10 minutes
Slow walk for 15 minutes

 

[F.I.S.T.]

MMA Circuit Training today.....

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

4 Rounds of Each Exercise with 2 minutes rest between exercises.

Kettle Bell Deadlifts---------------5 Pyramid Sets------7,5,3,2,1
Russian Twists (10lbs)------------7 Reps Each Side
Dive Bomber Push Ups-----------AMRAP in 30 Seconds.
Sledge Hammer Tire Slams -----AMRAP In 30 Seconds.
Battle Ropes------------------------30 seconds

Heavy bag drills for 10 minutes.Punches,kicks,and knees.

Stretching for 15 minutes

 

[F.I.S.T.]

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

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

Push Ups-----------------------------------2 Sets of 25
Incline Bench Presses--------------------4 Sets of 15
Decline Bench Presses-------------------3 Sets of 15
Pec Dec-------------------------------------2 Sets of 15
Close Grip Bench Presses---------------2 Sets of 25

Treadmill for 15 minutes after

 

[F.I.S.T.]

All MMA circuit today......

15 minutes of stretching

Clap Push Up's-------------4 Sets of 15 Reps
Pull Up's--------------------4 Sets of 12 Reps
Double Reverse Lunges----4 Sets of 10 Reps each leg
Double Floor Presses------4 Sets of 10 Reps
Plyo Lunge------------------4 Sets of 15 Reps
Battle Ropes----------------High to Low Chop for 25 seconds

Grapple Dummy drill for 15 minutes.

Stretching for 5 minutes
Slow walk for 10 minutes.