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F.I.S.T. Training Log

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  • F.I.S.T. Training Log

    Shoulder day........


    Seated Overhead Dumbbell Press..........1 Set of 12
    Rest Pause Sets.........4 Sets to failure
    Snatch Wide Grip Shrugs.......................50 Reps
    Rear Delt Flyes....................................80 Reps (2 sets of 40 with 15 second rest in between to hit 80)
    Face Pulls with External Rotations............60 Reps

    20 Minutes on Elliptical.

  • #2
    Bi's & Tri's

    Concentration Curls/Superset with Weighted Dips------6 Pyramid style sets

    Set 1----15 Reps
    Set 2----12 Reps
    Set 3----10 Reps
    Set 4----8 Reps
    Set 5----6 Reps
    Set 6----4 Reps

    Close Grip Bench Press/Superset with Preacher Curls w EZ Curl Bar

    4 Sets of 10

    TriSet....

    Overhead Tri Ext w/Cable
    Hammer Curls w/Cable
    Kickbacks w/Cable using rope

    3 Sets of 15 each
    1 Set each to failure

    Comment


    • #3
      No iron today.MMA only.

      Comment


      • #4
        Leg day again..............


        Front Squats----------------------3 Sets of 15
        Single Leg Romanian Deads------3 Sets of 10
        Dumbbell Bench Step Ups--------2 Sets of 30 each Leg
        Dumbbell Leg Curls---------------2 Sets of 15
        Smith Machine Single Leg Press--32 Sets of 30 each Leg

        Slow pace cool down walk for 15 minutes

        Comment


        • #5
          Back day again this morning.Not as an intense workout as other days but still a great workout......

          Tri Sets.....

          Pull Ups-------------------------------10 Reps
          Lat Pull Downs------------------------10 Reps
          Seated Rows--------------------------10 Reps

          Straight Arm Lat Pull Downs---------------------3 Sets of 15

          Wide Grip Smith Machine Body Weight Rows----3 Sets of Max Reps

          Comment


          • #6
            MMA Circuit Training today with my sons.............


            Bear Crawl----------------------2 minutes
            Crab Walk-----------------------2 Minutes
            Sprawls with Jabs---------------2 Minutes
            Squat Thrusts--------------------Max reps in 1 minute
            Hanging Leg Raises--------------Max Reps in 30 Seconds
            Pull Ups---------------------------Max Reps in 30 Seconds
            Dips-------------------------------Max Reps in 30 Seconds
            Walking Lunges-------------------2 Minutes
            Stability Ball Single Arm Press--15 Reps each Arm


            Run circuit 4 times

            Slow walk for 15 minutes.

            Comment


            • #7
              Chest day today and I LOVE chest day.........


              Cable Crossovers------------------5 Sets of 10 ( Warm up and pre-fatigue)
              Paused Bench Presses-------------4 Sets of 8
              Incline Dumbbell Bench Press-----4 Sets of 10
              Decline Bench Press---------------4 Sets of 8
              Push Ups--------------------------3 Sets Max Reps


              Elliptical for 20 Minutes

              Comment


              • #8
                Off fro everything today.Doing some shopping with my Queen.

                Comment


                • #9
                  Set to do shoulders today but I felt like hitting arms so switched up my order.Here it is.....


                  EZ Bar Curls------------------------5 Sets of 8,drop wt 20% and then 1 Set of 20
                  Incline Dumb Curls-----------------5 Sets of 8 drop wt 20% and then 1 Set of 20
                  Standing Concentration curls------1 Sets of max reps
                  Wrist curls & Reverse Wrist Curls---1 Set of max reps

                  Close Grip Bench Press------------5 Sets of 8,drop wt 20% and then 1 Set of 20
                  Skull Crushers---------------------5 Sets of 8,then drop wt 20% and 1 Set of 20
                  Tri Pushdowns w Rope------------5 Sets of 8,drop wt 20% and then 1 Set of 20
                  Triceps Kickbacks-----------------1 Set of max reps.

                  Treadmill for 15 minutes.

                  Comment


                  • #10
                    Took the day off.Just went running with my dogs.They needed the exercise.LOL

                    Comment


                    • #11
                      Shoulder day today...........


                      Seated Military Press-----------3 Sets of 6
                      Dumb Side Laterals------------3 Sets of 8
                      Rear Dumb Raise--------------3 Sets of 8
                      Cable Delt Ft Raise-------------3 Sets of 8

                      Rested 3 minutes between sets and increased weight 5-10lbs on each set.

                      Elliptical for 20 minutes.

                      Comment


                      • #12
                        Ahhh Shoulder day for you too!! Great job brother!
                        GO HARD OR GO HOME!!!


                        BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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                        • #13
                          Thank you gymdad.Same to you sir.Keep rocking it my brother.

                          Comment


                          • #14
                            Today was all MMA.................

                            Skip rope for loosen and warm up for 10 minutes.

                            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 one one and 3 on one.

                            100m sprints.

                            Comment


                            • #15
                              JUst got back from tossing the frisbee around with my kids.Thats a friggin workout.Im beat.

                              They were talking about going rock climbing today too.LMFAO.Well see.

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