F.I.S.T. Training Log

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

No iron today.Just some running in the park with the family.

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

That's one of the best workouts right there time in the park with the family!!!!

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

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

Workouts look great as always brother!! Keep on inspiring me and others!!!

[jwrdeals Junior Member Find all posts View Profile Close jwrdeals]

Good stuff bro. Keep it up!

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

Thank you jwrdeals. I don't plan on stopping anytime soon.LOL

- - - Updated - - -

Thanks Gymdad my friend.You as well sir.

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

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

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

Get some rest brother your bodybis telling you it needs it!!

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

Well back to it................Tri's and Bi's again today.

15 minutes of take down and guard defense drills for warm up.
10 minutes of stretching before and after.
Treadmill for 10 minutes after wards.

Super Set
Close Grip Bench Presses-------------------4 Sets of 10
Triceps PressDowns--------------------------4 Sets of 15

Decline Skull Crushers-----------------------3 Sets of 12
Dumb Kick Backs-----------------------------2 Sets of 20

SuperSet
Barb Curls------------------------------------4 Sets of 10
Alt Dumb Hammer Curls------------------4 Sets of 15

Spider Curls---------------------------------4 Sets of 15
Concentration Curls-----------------------3 Sets of 15

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

Looking great brother F.I.S.T. keep on inspiring me

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

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

Stretching 10 minutes before and after.

4 rounds of each.

Double Reverse Lunges----------------10 Reps each leg.
Double Floor Presses--------------------10 Reps
Plyo Lunge----------------------------------15 Reps
Clap Push Ups-----------------------------15 Reps
Pull Ups--------------------------------------10 Reps
Battle Ropes-------------------------------High to Low Chop 45 Seconds

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

Back day today.Went with a powerlifting style workout today......

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


Barbell Rows--------------------------------3 Sets of 8
Pendlay Rows------------------------------5 Sets of 5
Pull Ups--------------------------------------4 Sets of 15
T-Bar Rows---------------------------------3 Sets of 8
Barbbell Rows-----------------------------4 Sets of 12

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

Wow that's a rough looking workout brother!!