F.I.S.T. Training Log

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

Workouts looking great brother, keep inspiring me while I'm out!!!

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

Thank Gymdad.Im trying.

Hang in there brother,you'll be healed up in no time and banging away at the iron again better and stronger than ever.

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

Off for the weekend.All family time for me.

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

Off today.Im friggin beat.

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

Been off for the weekend but will be hitting chest again on Monday.

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

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

Workouts looking great brother keep on inspiring

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

Thanks Gymdad my friend.Im only trying to keep up with you.

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

Whatever lol that's funny right there my friend!!!

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

Its true my brother.You're doing great and a true inspiration to so many here.

Glad to see you getting back into your workouts and more importantly,doing so wisely.