F.I.S.T. TRAINING LOG

[F.I.S.T.]

Leg Day.Went light wt and high rep today.

Ft Squats----------------3 Sets of 30
Leg Ext------------------3 Sets of 30
Leg Curls----------------2 Sets of 40
Leg Presses-------------2 Sets of 30
Seated Calf presses----3 Sets of 25

Light walk for 15 minutes.

 

[F.I.S.T.]

Off from the iron today.Did some running with the dogs but that was it.

 

[F.I.S.T.]

Back day today.....


Warm up---skip rope for 15 minutes.

Lat Pulldowns-------------------4 Sets of 12
Deads----------------------------5 Sets of 6

Super Set:
One Arm Dumb Rows----------3 Sets of 8
Wide Grip T-Bar Rows----------3 Sets of Max reps

Super Set:
Close Grip PullDowns----------3 Sets of 12
Hyper Ext-----------------------3 Sets of 15

Cool Down: Stretching for 15 minutes.

 

[F.I.S.T.]

All MMA circuit training today......


4 Rounds of each.

Pistol Squats------------------------5 Reps each leg
Double Kettle Bell Clean & Press----5 Reps
Double Kettle Bell Snatch-----------5 Reps
Sledge Hammer Tire Slams---------AMRAP in 30 seconds.
100 meter Sprints

Elliptical for 15 minutes.

 

[F.I.S.T.]

Today was a light day for training for me.MMA drills with clients but was only there for a couple hrs and really only assisted today.Did go swimming for 3 hrs with my Queen though so plenty of cardio there.

Tell you what,between the drills and the swimming,im beat.LMAO.

 

[F.I.S.T.]

No training today.All family day at the park running around with the kids and the dogs.Then shopping at the mall.

 

[morrey]

No training today.All family day at the park running around with the kids and the dogs.Then shopping at the mall.

F.I.S.T.
Sounds like a good day off to me

 

[F.I.S.T.]

Sounds like a good day off to me

morrey

Thanks my brother.Absolutely.No better time than with family.Im loving every second I have with them.

 

[F.I.S.T.]

AWESOME shoulder workout today......

[size=12pt]Warm up--Practice grappling for 30 minutes

Behind the back shrugs------------4 Sets of 20
Seated Rope Face Pulls------------4 Sets of 12
One Arm Dumb Lateral Raises-----4 Sets of 10 each arm
Wide Grip Upright Half Rows-------3 Sets of 10
Plate Raises------------------------3 Sets of 10
Dumb Shoulder Press--------------3 Sets of 5 each arm

10 minutes of stretching

Elliptical for 10 minutes.

 

[F.I.S.T.]

Chest Day today............

Warm up...Skip rope for 15 minutes.

Flat Bench Press------------------2 Sets of 6
Incline Dumb Bench--------------2 Sets of 6
Weighted Dips--------------------2 Sets of 6
Pec-Dec--------------------------2 Sets of 8
Feet Elevated Push Ups----------2 Sets of Max Reps (got 40 & 27)

Treadmill for 10 minutes
Stretching for 15 minutes

 

[F.I.S.T.]

Bi's & Tri's today.............

Warm Up---Elliptical for 15 Minutes

Super Set:
Barbell Curls---------------------------3 Sets of 8
Skull Crushers-------------------------3 Sets of 8

Dumb Hammer Curls------------------3 Sets of 10

Close Grip Bench Press----------------3 Sets of 10

Super Set:
Cable Concentration Curls-------------3 Sets of 10
High Mount Cable Biceps Curls-------3 Sets of 8

Super Set:
Cable French Press---------------------2 Sets of15
Cable Rope Pressdowns----------------2 Sets of 15


Stretching for 15 minutes
Light walk for 10 minutes

 

[F.I.S.T.]

MMA 15lb Mace training today..........

3 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

10-2's for 1 minute
Sledge Hammers for 30 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 30 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-25 touches to each side

Stretching for 10 minutes
Light walk for 15 minutes

 

[F.I.S.T.]

Off today.

 

[F.I.S.T.]

MMA circuit training again today.

Warm Up--High Knees--2 rounds 30 seconds each

5 rounds of each circuit.60 seconds rest between exercises and 60 seconds rest between each set for first 6 exercises.

Double Kettle Bell Snatch-----------8 Reps
Kettle Bell Jump Squat--------------8 Reps
Kettle Bell Guerrilla Clean-----------8 Reps each side
Explosive Kettle Bell Pull Ups--------8 Reps
Explosive Kettle Bell Push Up-------8 Reps


No rest for remaining exercises between exercises but 1-2 minutes rest between rounds.

Kip Up's------------------------------8 Reps
Burpee's-----------------------------3 Rounds,60 seconds each
Alternating Jump Pistol Squats------3 Rounds,60 seconds each
Jump Rope---------------------------3 Rounds,60 seconds each


Elliptical for 15 minutes
Stretching for 10 minutes.

 

[Thor]

Kicking but FIST bro, nice!!!!!

 

[TSizemore]

MMA circuit training again today.

Warm Up--High Knees--2 rounds 30 seconds each

5 rounds of each circuit.60 seconds rest between exercises and 60 seconds rest between each set for first 6 exercises.

Double Kettle Bell Snatch-----------8 Reps
Kettle Bell Jump Squat--------------8 Reps
Kettle Bell Guerrilla Clean-----------8 Reps each side
Explosive Kettle Bell Pull Ups--------8 Reps
Explosive Kettle Bell Push Up-------8 Reps


No rest for remaining exercises between exercises but 1-2 minutes rest between rounds.

Kip Up's------------------------------8 Reps
Burpee's-----------------------------3 Rounds,60 seconds each
Alternating Jump Pistol Squats------3 Rounds,60 seconds each
Jump Rope---------------------------3 Rounds,60 seconds each


Elliptical for 15 minutes
Stretching for 190 minutes.

F.I.S.T.Hahahahahahahhaha............Love it!!! 35 min workout and 3hour 10 min stretch from said workout!!! 😀

 

[morrey]

haha shit 190 minutes of stretching

 

[F.I.S.T.]

Kicking but FIST bro, nice!!!!!

Thor

Thanks brother.Im trying to fight father time with everything I got..

 

[F.I.S.T.]

Hahahahahahahhaha............Love it!!! 35 min workout and 3hour 10 min stretch from said workout!!! 😀

TSizemore

LMFAO.Sorry,typo.Well I would definitely be stretched out after 190 of stretching.

Thats 10 minutes of stretching.Edited.

 

[F.I.S.T.]

Off today.Well except for 190 minutes of stretching again.LOL ;D