F.I.S.T. TRAINING LOG

[F.I.S.T.]

No gym for me today.All family day.

 

[F.I.S.T.]

Leg day again today.

Stretching 15 minutes before and after w/o.
Stationary Bike for 15 minutes after w/o.

Did 5 sets of 12 as follows........

Set 1------ 12 reps then drop wt 20% and rep till failure (RPF)
Set 2-------12 Reps,20% less and RTF,20% less & RTF
Set 3-------12 Reps,20% less and RTF,20% less RTF,20% less & RTF
Set 4-------12 Reps,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF
Set 5-------12 Reps,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF.

Leg Presses
Smith Machine Squats
Stiff Leg Deads
Donkey Calf Raises.

 

[F.I.S.T.]

Off today.I CAN BARELY WALK STRAIGHT.LMFAO.

 

[F.I.S.T.]

Back day today..............

Stretching 15 minutes before and after w/o.
Elliptical for 15 minutes before and after w/o.


Deads with Shrugs-----------------------------4 sets of 5 with 3 shrugs at end on each set.
Weighted Pull Ups ( 35lb plate)-------------3 Sets of AMRAP.I hit 15,12,13
One Arm Dumb Rows------------------------3 Sets of 8
Straight Arm Pullovers------------------------4 Sets of 12
Weighted Hypers (45lb plate)---------------3 Sets of 10 with 5 sec pause at top
Rolling Dumb Shrugs-------------------------3 Sets of 15

 

[F.I.S.T.]

Off day.

 

[F.I.S.T.]

Tri's and Bi's................

Stretching 10 minutes before and after w/o.
Treadmill for 10 minutes before and after w/o.


Decline Skull Crushers---------------------3 Sets of 15
Dips--------------------------------------------3 Sets of 21's
Diamond Push Ups-------------------------3 Sets of AMRAP
Squat Rack Triceps Press ladder--------3 Rounds up the rack.(Start with bar at knee level and AMRAP,then move bar up one pin hole and continue all the way up.

Barb Curls-----------------------------------3 Sets of 21's
High Pulley Cable Curls------------------3 Sets of 12
Incline Alternating Dumb Curls---------3 Sets of 10

 

[F.I.S.T.]

Off for the weekend.All family time for me.

 

[F.I.S.T.]

Well I was supposed to be off for the weekend but a couple of my sons wanted to train with them so we did chest and tris.

For me I just ran a bench press ladder starting with the highest incline and repping out and moving it down one notch each time and continuing like this all the way down.

Did the same for Tri presses dropping the wt 5lbs each time and repping out.

Just did arms the other day so this was just a little overkill for me but how could I say no to my boys.LOL

 

[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.]

Off today.Im friggin beat.LOL

 

[F.I.S.T.]

Back & Bi's today.............

Warm up on elliptical for 15 minutes.

Rest Pause Bent Over Rows---------5 Sets of 5
Weighted Pull Ups (25lb plate)------3 Sets of 8
T-Bar Rows(Pyramid up in weight---3 Sets of 8
Chin Ups to Sternum----------------3 Sets of 6
Hyper Extensions--------------------2 Sets of 12

Barbell Curls------------------------3 Sets of 8
Reverse Curls----------------------3 Sets of 8
Concentration Curls--------------4 Sets of 15
Alternating Dumb Curls---------3 Sets of 12

Cool down on Treadmill for 10 minutes.

 

[F.I.S.T.]

Chest today.Went low sets and high reps with 60% max lift for REPS weight.(Not 1 rep max)

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


Flat Bench Press-------------------------------2 Sets of 20
Incline Dumb Presses------------------------2 Sets of 30
Decline Dumb Presses----------------------2 Sets of 30
Pec Dec------------------------------------------2 Sets of 15
Push Ups----------------------------------------AMRAP (I HIT 55 THIS TIME)


I was sweating like a mutha this workout.Definitely sweating out all the drinks from over the weekend.LMFAO.

 

[F.I.S.T.]

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

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

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

 

[F.I.S.T.]

Back day today.............

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


Deads--------------------------------4 Sets of 8
Bent Over Rows------------------3 Sets of 15
Wide Grip Pull Ups--------------3 Sets of 15
Stiff Arm PullDowns-------------2 Sets of 20

 

[F.I.S.T.]

Did some running in the park with the dogs,my Queen and 2 of my boys but no iron today.

 

[F.I.S.T.]

Traps and shoulders today............

Stretching 10 minutes before and after.
Light job for 15 minutes after.

Seated Plates Raises w 45lb Plate-----------------3 Sets of 12
Seated Lateral Raises---------------------------------3 Sets of 15
Seated Clean & Press w Shrugs-------------------3 Sets of 12
Rolling Dumb Shrugs----------------------------------1 Set of 50

 

[F.I.S.T.]

Leg day today......

Stretching 15 Minutes before and after
Stationary Bike 10 minutes before and after.

Ft Squats----------------------------------------4 Sets of 10
Dumb Step Ups-------------------------------3 Sets of 15
Leg Presses-----------------------------------3 Sets of 10
Leg Ext's----------------------------------------3 Sets of 15
Lying Leg Curls-------------------------------3 Sets of 15
Standing Calf Raises------------------------4 Sets of 15

Smith Machine Squats 50% Max--------1 Set of 30 (This is a final burn to really fry my legs)

I actually felt like I was going to puke after this workout.Too much easting and drinking at the beach this weekend.LMAO

 

[F.I.S.T.]

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

4 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 45 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 45 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-30 touches to each side

Stretching for 10 minutes
Light walk for 15 minutes

 

[F.I.S.T.]

Off today.Actually feel pretty tired today.My ass was dragging all day. 😡

 

[morrey]

fuck you are about to pass my post count!