F.I.S.T. TRAINING LOG

[F.I.S.T.]

Hit Tri's and Bi's this morning.A little bit sore from yesterday's mma circuit but it hurts so good.LOL

Stretching for 10 minutes
Elliptical for 15 minutes


Push Up's-------------------------------2 Sets of 35 Reps
Tri Press Downs with Rope--------4 Sets of 15
Weighted Bench Dips(45lb)-------3 Sets of 10 Reps
Cable Kickbacks---------------------1 Set of 20 Reps

Super Sets---

Barbell Curls---------------------------3 Sets of 15 Reps
Reverse Curls-------------------------3 Sets of 15 Reps

Superman Curls----------------------2 Sets of 20 Reps


Treadmill 15 Minutes
Stretching for 5 minutes

 

[F.I.S.T.]

No iron today but I do have a shitload of running around for business so my car will be getting plenty of exercise.LOL

 

[F.I.S.T.]

Shoulders and Traps today.

Treadmill for 15 Minutes
Stretching for 10 Minutes

Seated Military Press---------------------4 Sets of 10 Reps
Side Lateral Raises------------------------3 Sets of 15 Reps
Bent Over Rear Delt Raises-------------3 Sets of 20 Reps
Upright Cable Rows----------------------2 Sets of 30 Reps
Front Cable Raises-----------------------2 Sets of 15 Reps
Reverse Machine Flyes------------------2 Sets of 10
Shrugs-------------------------------------2 Sets of 40

Stretching for 10 minutes
Elliptical for 10 minutes

 

[F.I.S.T.]

MMA practice today.......

Stretching for 10 minutes
Jogging for 15 minutes


3 minutes each of.........

Jabbing
Upper Cutting
Hooking
Cross Punching
Sweeps
Knees
Grappling

15 Minutes of slow sparring


Slow Treadmill for 10 minutes

 

[F.I.S.T.]

Another off day for me but I did a ton of running around so I guess we'll call this a "cardio day" LOL

 

[F.I.S.T.]

Back this morning........

Skip rope for 15 minutes as warm up.
Stretching for 10 minutes

Deads-------------------------------5 Sets of 12,10,8,6,4
Close Grip Pull Downs----------4 Sets of 10
Face Pulls-------------------------4 Sets of 10
Behind the Neck Pull Downs--4 Sets of 8
Good Mornings------------------2 Sets of 15

Elliptical 10 minutes
Stretching for 10 minutes

 

[F.I.S.T.]

5 mile run with my dogs.

May do some light bag work later when I come back from family day.

 

[F.I.S.T.]

Just got back from the gym.Did some heavy bag drills for about an hour.

Skipped rope for 5 minutes
Stretching for 10 minutes

Precision Drills------------------------2 Minutes
Punch Out Drills---------------------1 Minute
Ground and Pound-------------------2 Minutes
Kicking Drills--------------------------2 Minutes
Submission Set Up Drills------------2 Minutes
Shuttle Run Drills---------------------6 Minutes
3 Count Drills-------------------------3 Minutes
Pyramid Drills-------------------------5 Rounds
Transition Drills-----------------------2 Minutes

Stretching for 5 minutes

 

[F.I.S.T.]

Off day.

 

[F.I.S.T.]

Killed legs again today.My legs were actually a little crampy from so much running around the past few days and I was gonna hit another body part but I figured the best way to get them "uncramped" was a good workout.


Stretching 15 minutes before and 10 minutes after
Elliptical for 10 minutes before and 5 minutes after

Warm up:

Leg Extensions-------------------1 Set of 30 Reps
Jumping Squats------------------1 Set of 15 Reps

Inverted Leg Presses-------------4 Sets of 10
Front Squats----------------------4 Sets of 12 Reps
Stiff Legged Deads---------------2 Sets of 15
Hack Machine Squats-----------3 Sets of 15
Leg Curls--------------------------1 Set of 30

Seated Calf Raises--------------2 Sets of 25

 

[F.I.S.T.]

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

4 Rounds of each.

Grave Diggers to Right Side-------------30 Seconds
Sand Bag Shouldering--------------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Sledge Hammers to Right Side----------20 Seconds
Sledge Hammers to Left Side------------20 Seconds
Kayak Rowing-----------------------------40 Touches

Elliptical--------------------------------10 Minutes before and after
Stretching-----------------------------10 Minutes before and after

 

[F.I.S.T.]

Chest today....

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


Decline Bench Press----------------4 Sets of 15
Incline Bench Press-----------------4 Sets of 12
Cable Flyes (Low Position)--------2 Sets of 25
Feet Raised Push Ups--------------2 Sets of 20

 

[F.I.S.T.]

Did an hour of striking and conditioning drills today.

Consisted of jab/cross pyramids as follows........

Start by throwing jab/cross combo and once done,your mit guy performs a slip to left and right.After the slip,reset and throw jab/cross combo again 2 more times.Repeat this protocol 5 times.

Looks like this.....

Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip

That's the entire pyramid.

Next was 20 minutes of the following combo's

Jab,Jab,Cross
Jab,Hook,Cross
Hook,Jab,Cross

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

 

[F.I.S.T.]

No iron today but it was such a beautiful day that me and the whole family went to the park and threw the football and Frisbee around for a few hrs.Plenty of cardio there.Did some swimming as well so my cardio is done for the month.LOL

 

[F.I.S.T.]

Of again from the iron or gym.All family day again.Probably be going to the park again so cardio will be plenty.LOL

 

[F.I.S.T.]

Holy Crap!!! My legs are dead!!! After running around all day yesterday tossing the Frisbee and football around,now with today's visit to the park,I can barely walk.We went through all these hiking trails today and near the end I was actually using my dogs as sled dogs and helping pull me up the hills with their leases.LOL

I am friggin beat!! This old man needs rest!!!

 

[F.I.S.T.]

Today was lay my ass around day.LMAO.Checked on the biz and came right home and laid around and watched movies with the wife and kids.

Needed some rest after 2 days of wearing my butt out at the park with the family.

 

[F.I.S.T.]

Bi's,Tri's and Forearms today............


Stretching 10 minutes before and after.

EZ Bar Curls
2 Warm up Sets-----------------------------25 Reps
3 Working Sets------------------------------10 Reps

Seated Incline Dumbbell Curls
3 Working Sets----------------------------10 Reps Each Arm
1 Burn Set-----------------------------------15 Reps Each Arm

Preacher Curls
2 Warm Up Sets----------------------------15 Reps
2 Working Sets-----------------------------10 Reps


Close Grip Bench Presses
2 Warm Up Sets---------------------------15 Reps
4 Working Sets----------------------------8 Reps

Weighted Dips (35lb plate)-------------12 Reps

Reverse Triceps PushDowns
3 Working Sets----------------------------10 Reps
1 Burn Set----------------------------------30 Reps

Super Set:
Wrist Curls--------------------------------2 Sets of 20
Reverse Wrist Curls-------------------2 Sets of 20

Treadmill on low for 10 minutes

 

[F.I.S.T.]

MMA training and Kettle Bell circuit today.......

Stretching 20 minutes

MMA.....

High Volume Punching------Goal was 3000 punches in 1 minute rounds.Go full out punching on heavy bag for 1 minute and rest 30 seconds and repeat as many times as it takes to hit the 3k mark.I average 245-260 punches per minute rounds.

Speed/Endurance Punching------5 Minute round of punching combos.4-6 punch combinations is my goal.Example is jab,uppercut,hook,straight,uppercut,straight.

Kettle Bell.....2 Rounds of 40 seconds each,except where noted.


Squats w. Over Head Press
Heavy Swings
Clean & Jerk
Over Head Swings
Deads
Jump Squats-------15 Reps

Stretching for 15 minutes.
Elliptical for 10 minutes

 

[F.I.S.T.]

Off day.All running around for work.LOL