F.I.S.T. Training Log

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

Chest day today............

Stretching 10 minutes before and after

Incline Bench presses
2 Warm Up Sets-------------------------------------12,15
5 Working Pyramiding Sets----------------------15,12,10,8,6

DB Flat Benches------------------------------------5 Sets of 10
Incline Dub Flyes-----------------------------------4 Sets of 15
Pull Overs--------------------------------------------4 Sets of 15
Feet Raised Push Ups-----------------------------2 Sets AMRAP For a final pump

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

Nice workout! very similar to mine sometimes I forget about pullovers on chest day will do them next chest day love them.

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

Thanks for the reply Pestosterone.I love pull overs as well.I love the way they feel when really stretching out the ribcage.

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

Today was an off day for me from the iron.Did an hour of striking and conditioning drills though.

Consisted of jab/cross pyramids as follows........

Start by throwing jab/cross combo and once done,your mit guy performs a slip to left and right.After the slip,reset and throw jab/cross combo again 2 more times.Repeat this protocol 5 times.

Looks like this.....

Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip
Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip

That's the entire pyramid.

Next was 15 minutes of the following combo's

Jab,Jab,Cross
Jab,Hook,Cross
Hook,Jab,Cross

Stretching 15 minutes before and after.

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

Looking great brother!!!

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

Thanks Gymdad my brother.

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

Interesting to read these fight training workouts. I have never done anything like that very cool.

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

Thanks Pestosterone.I hope you get to try some of them out sometime.Fantastic cardio workout brother.

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

Shoulder workout today...........

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

DumbBell Shoulder Presses-----------------------------4 Sets of 12
Clean & Presses---------------------------------------------3 Sets of 10

SuperSets:
Upright Rows-------------------------------------------------3 Sets of 12
Barb Front Raises------------------------------------------3 Sets of 15

Reverse DumbBell Flyes--------------------------------2 Sets of 15
DumbBell Rolling Shrugs--------------------------------2 Sets of 15
Face Pulls----------------------------------------------------2 Sets of 15

SuperSets:
Side Laterals------------------------------------------------1 Set of 30
Dumb Front Raises---------------------------------------1 Set of 30

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

Shoulders, one of my favorites, just wish my shoulders would respond better genetically speaking!!

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

No iron today.I did play some b-ball with my kids though and went out with my younger ones with their bikes.Nothing like running after your kids while trying to teach them to ride a bike on their own.LMAO

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

That's awesome brother!!!

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

Active rest days are necessary, I bet your "Rest days" are actually super action packed with all the kiddo's haha!
Log looks great man, how long have you been training MMA?

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

You're right about that Win All Day,the workouts with the kids seem tougher than my gym workouts.At least with the gym,im in do my workout and im done.With the kids im never done.LMFAO.

Ive been training martial arts for about 48 yrs and MMA for about 30.I started with Tae Kwon Do and then switched to Wing Chun Kung Fu which I stayed with through school and into the Marine Corps which introduced me to mixed martial arts.Was in the Corps for 26 yrs with it and have stuck with it to this day.When I neared retirement from the Corps,I opened a dojo with a couple friends which we later added a full gym to and then further down the road added a health food cafe.

30 yrs later here I am still with my biz but finally semi-retired but am still there almost daily.Well less and less lately as im enjoying my new found family times.LOL.To this day,I still train and teach it as well.

Anyway,thats the long version answer to your question.LMAO.

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

Bi's,Tri's and Forearms today............


Stretching 15 minutes before and after.

EZ Bar Curls
2 Warm up Sets-----------------------------15 Reps
4 Working Sets------------------------------8 Reps

Preacher Curls
2 Warm Up Sets----------------------------15 Reps
2 Working Sets-----------------------------10 Reps

Seated Dumbbell Curls
3 Working Sets----------------------------10 Reps Each Arm
1 Burn Set-----------------------------------15 Reps Each Arm

Close Grip Bench Presses
2 Warm Up Sets---------------------------15 Reps
4 Working Sets----------------------------8 Reps

Weighted Dips (45lb plate)-------------8 Reps

Triceps PushDowns
3 Working Sets----------------------------10 Reps
1 Burn Set----------------------------------30 Reps

Super Set:
Wrist Curls--------------------------------2 Sets of 20
Reverse Wrist Curls-------------------2 Sets of 20