Workouts looking great brother, keep inspiring me while I'm out!!!
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F.I.S.T. Training Log
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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
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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
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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.
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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.
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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
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