F.I.S.T. Training Log

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

MMA circuit training today.


Elliptical for 10 minutes before
Slow Walk for 10 Minutes after
Stretching for 15 minutes before and after.


Left Foot over Right Crunches------------------------40 Reps
Right foot over Left Crunches-------------------------40 Reps
Feet Together Crunches--------------------------------40 Reps
Twisting Crunches----------------------------------------40 Reps
Leg Raises w/Toe Touches----------------------------40 Reps
Planks--------------------------------------------------------45 Seconds
Feet Raised Crunches--------------------------------- 40 Reps
Planks--------------------------------------------------------45 Seconds
Left Side Planks-------------------------------------------45 Seconds
Right Side Planks-----------------------------------------45 Seconds

Rest 1 Minute

40 Ft Rope Climb---------------------------------------1 Round

Rest 2 Minutes

Wall Squats W Medicine Ball------------------------3 Rounds of 5 Minutes Each with 1 minute rest in between each round.

Rest 1 Minute

Battle Ropes---------------------------------------------2 Rounds of 45 Seconds with 1 Minute rest between each round

Rest 2 Minutes

Tire Slams-----------------------------------------------2 Rounds of 45 Seconds
Tire Flips-------------------------------------------------2 Rounds of 45 Seconds

Sauna for 20 Minutes after this one.Kicked my ass today.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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---------------------4 Sets of 15
Seated Rows-------------------------3 Sets of 15
Wide Grip Lat Pull Downs---------5 Sets of 12
Stiff Arm Pull Overs-----------------4 Sets of 12

[gymdad Senior Member Find all posts View Profile Close gymdad]

Workouts looking solid brother

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Off today.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Arms today.

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


Triangle Grip Push Ups----------------------4 Sets of 15
Triceps Push Downs-------------------------4 Sets of 15
Decline Skull Crushers----------------------4 Sets of 15
Triceps Kickbacks----------------------------2 Sets of 30

EZ Bar Curls----------------------------------4 Sets of 15
Alt Dumb Curls-------------------------------4 Sets of 12
Dumb Hammer Curls-----------------------3 Sets of 12
Preacher Curls-------------------------------2 Sets of 25

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Back today..............


Stretching for 10 minutes before and after


Bent Over Rows:
2 Warm up Sets---------------------------------25
4 Working Sets----------------------------------12

OverHand Wide Grip PullDowns-----------4 Sets of 15
UnderHand Close Grip PullDowns--------4 Sets of 15
Seated Rows-----------------------------------3 Sets of 15
GoodMornings---------------------------------2 Sets of 12

[gymdad Senior Member Find all posts View Profile Close gymdad]

Looking good brother

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Chest day this morning before the weekend off...........

Stretching 10 minutes before and after.
Tread mill 10 minutes before and after


Incline Bench Presses-----------------------5 Sets of 12
Flat Bench Presses---------------------------4 Sets of 12
Decline Dumb Presses----------------------4 Sets of 15
Feet Raised Push Ups----------------------2 Sets of 20
High Cable Cross Overs--------------------2 Sets of 20
Lower Cable Cross Overs------------------2 Sets of 15

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Today was all MMA.................

Skip rope for loosen and warm up for 10 minutes.
Stretching for 10 minutes before and after.


Fighting practice for 45 minutes consisting of........

5 Minutes of quick bag strikes,rest 30 seconds,

5 Minutes of heavy bag strikes,rest 30 seconds,

5 Minutes of free-style combo's.

Repeat this cycle as many times as possible within the 45 minutes.

Then 30 minutes of practice match fighting.1 on one,& 2 on one.

100m sprints.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Rest day today.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Got to have the rest!!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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


Sprints for 20 minutes before
Elliptical after for 10 minutes
Stretching for 10 minutes before and after


Smith Machine Squats---------------------2 Sets of 25
Leg Presses----------------------------------2 Sets of 25
Ft Squats--------------------------------------2 Sets of 12
Stiff Legged Deads-------------------------2 Sets of 15
Standing Calf Raises----------------------2 Sets of 30

[gymdad Senior Member Find all posts View Profile Close gymdad]

Great looking workout brother

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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

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

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 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-35 touches to each side

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Back this morning.............

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


Deads------------------------------------5 Sets of 12
Bent Over Rows----------------------4 Sets of 10
Wide Grip Lat Pull Downs---------4 Sets of 12
Stiff Arm Pull Downs----------------3 Sets of 10