F.I.S.T. TRAINING LOG

[F.I.S.T.]

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

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.....3 Rounds of 30 seconds each,except where noted.

Heavy Swings
Over Head Swings
Squats w. Over Head Press
Clean & Jerk
Deads
Jump Squats-------15-20 Reps

Stretching for 15 minutes.

 

[F.I.S.T.]

No iron today.Only Frisbee in the park with the dogs.Im actually craving some arm workout with the dumbbells though.May do a few light,max rep sets tonight.

 

[F.I.S.T.]

Going away this weekend with the family so wont be hitting the gym so I did a whole body workout today.Very light wt (about 40% max) but very explosive reps with xtra slow decent and pause in middle of last couple of reps.


Ft Squats---------------------------2 Sets of 15
Leg Ext------------------------------2 Sets of 20
Seated Calf Raises-----------------2 Sets of 25
Incline Bench-----------------------2 Sets of 15
French Press------------------------2 Sets of 15
Decline Bench----------------------3 Sets of 15
Tri Pressdowns----------------------3 Sets of 12
Close Grip Bench-------------------2 Sets of 12
Wide Grip Lat Pull Down-----------2 Sets of 15
Seated Cable Row------------------2 Sets of 15
Stiff Arm Pull Down----------------2 Sets of 15
Cable Curls--------------------------2 Sets of 20
Preacher Curls----------------------2 Sets of 12
Spider Cable Curls-----------------2 Sets of 15
Cable Ft Raise----------------------2 Sets of 12
Military Press------------------------2 Sets of 12
Single Arm Cable Side Laterals----2 Sets of 12


Elliptical for 15 minutes
Stretching for 10

 

[F.I.S.T.]

Back and Bi's today...........

Warm up---Skip rope for 15 Minutes

Deads------------------------3 Sets of 15
Seated Cable Rows----------4 Sets of 15
Wide Grip Lat PullDowns----2 Sets of 10
Reverse Grip PullDowns-----2 Sets of 12

Barbell Curls-----------------3 Sets of 15
Reverse Curls----------------3 Sets of 12
Concentration Curls----------2 Sets of 15

Elliptical for 15 Minutes

 

[F.I.S.T.]

Off today.Actually a pretty lazy day for me.I didnt really do shit all day.LOL.

Oh well,got some needed rest so I can hit it hard and heavy tomorrow.

 

[morrey]

tacos and tequila

 

[F.I.S.T.]

Chest and Tri's today.............

Warm up----Treadmill for 15 minutes.

Incline Bench Press----------------10 Sets of 2, set on locks midway through lift.
Flat Bench Press-------------------4 Sets of 6
Decline Bench----------------------2 Sets of 8

Triceps Press Downs--------------4 Pyramiding sets--------12-10-8-6
French Press----------------------3 Sets of 12
Single Arm Cable Kickbacks-------2 Sets of 15

Light walk for 10 minutes
Stretching for 10 minutes

 

[F.I.S.T.]

5 mile run with the dogs today.May hit the dumbbells later though for some arm work.

 

[F.I.S.T.]

Back & Bi's today.

Light running for 15 minutes.

Wide Grip Lat Pull Downs-----------------5 Sets of 15
Deadlifts----------------------------------4 Sets of 8
Reverse Grip Pull Downs------------------3 Sets of 12
Stiff Arm Pull Downs----------------------3 Sets of 12
Bent Over Rows---------------------------Sets of 6

Super Set....
Cable Curls-------------------------------4 Sets of 8
Reverse Cable Curls----------------------4 Sets of 8

Lat Pull Down Curls----------------------3 Sets of 12
Preacher Curls---------------------------2 Sets of 8

Elliptical for 10 Minutes
Stretching for 10 Minutes

 

[F.I.S.T.]

Off today.Man my arms are beat from yesterdays workout so im gonna enjoy the weekend off.LOL

 

[F.I.S.T.]

Another day off for me.Plenty of family stuff today.Movies,the zoo,grilling,etc.

Back at it tomorrow.

 

[F.I.S.T.]

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

4 Rounds of each.

Barbarian Squats------------------------25 Reps
Sand Bag Shouldering-------------------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---------------------------60 Touches

Elliptical--------------------------------15 Minutes
Stretching-----------------------------10 Minutes

 

[F.I.S.T.]

No workout today.Took the day off.Feel a little tired today.

 

[F.I.S.T.]

Only cardio today at the park with the dogs.Running with them and threw the Frisbee around for a few hours.Just felt like I needed another day away from the gym.

 

[F.I.S.T.]

Chest and Tri's again today.


Warm up on treadmill for 15 minutes.


45 deg Incline Bench Press-------------3 Sets of 12
30 deg Incline Bench Press-------------3 Sets of 12
Flat Bench Press------------------------2 Sets of 10
Decline Bench Press--------------------2 Sets of 15

Triceps Push downs--------------------3 Sets of 15
Reverse Grip Push Downs--------------2 Sets of 12
Between Bench Dips-------------------2 Sets of 12
Cable Kickbacks------------------------2 Sets of 15

Elliptical for 15 Minutes
Stretching for 10 Minutes

 

[F.I.S.T.]

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


4 Rounds of each.

Kettle Bell Squats------------------8 Reps
Dips--------------------------------AMRAP
Heavy Kettle Bell Snatch-----------5 Reps each side
Wide Grip Chins--------------------AMRAP

Stretching for 15 Minutes.

 

[F.I.S.T.]

Suppose to hit Back & Bi's today but my back was feeling really tight so I just did Bi's.Still felt tight doing some of the standing curls so I really had to focus on staying very tight cored while I did them and all was well.


Alternate Dumb Curls----------------------------------3 Sets of 15
Dumb Hammer Curls (BOTH ARMS AT ONCE)---------3 Sets of 15
Reverse Curls with Barbell-----------------------------3 Sets of 12
Lying lat Pulley Curls-----------------------------------3 Sets of 12
Concentration Curls-----------------------------------2 Sets of 10

 

[F.I.S.T.]

No iron today.Family wants to do the beach so have to please them.LOL.Ive been taking the weekends off anyway but I wanted to hit back today since I skipped it yesterday but what can you do?Tomorrow i'll tear it up.

 

[jshredz]

Damn Beach day already. So jealous. Enjoy the day off

 

[F.I.S.T.]

Damn Beach day already. So jealous. Enjoy the day off

jshredz

Thank you very much my friend.We had an awesome time.Water was still a little cold but swim-able.LOL