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F.I.S.T. Training Log

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  • No iron for me to today.Went to the park with the family and tossed the Frisbee around with the kids and the dogs.

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    • Chest and Tri's this morning.........

      Today was an all out push up workout and only hit tri's with BW exercises.

      Push Ups---------------------------------3 Sets of 30
      Wide Push Ups-------------------------3 Sets of 30
      Feet Elevated Push Ups-------------3 Sets of 20
      Incline Push Ups Off Bench---------3 Sets of 40
      Close Grip Push Ups------------------3 Sets of 15
      Dips-----------------------------------------3 Sets of 15
      French Presses Off Squat Bar------3 Sets of 20

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      • Delts this morning..........

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

        Seated Dumb Presses---------------------4 Sets of 15
        Upright Rows--------------------------------4 Sets of 15
        Reverse Pec Dec--------------------------3 Sets of 12
        Ft Raises with Ex Curl--------------------3 Sets of 12
        Side Raises---------------------------------3 Sets of 12

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        • Back and Bi's................

          Jog for 15 minutes before
          Stationary Bike for 10 minutes after
          Stretching 10 minutes before and after

          Wide Grip Pull Ups---------------------4 Sets of 15
          Seated Rows----------------------------4 Sets of 12
          Dumb Rows-----------------------------3 Sets of 12

          EZ Bar Curls----------------------------4 Sets of 12
          Reverse Curls--------------------------4 Sets of 12
          Cable Preacher Curls----------------3 Sets of 15
          Standing Concentration Curls------3 Sets of 15

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          • Off day today.

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            • Leg day this morning............

              Elliptical for 15 Minutes before
              Light walk for 10 minutes after
              Stretching for 10 minutes before and after

              Ft Squats-------------------------------4 Sets of 20,15,12,10
              Smith Machine Squats-------------3 Sets of 15,12,8
              Leg Presses---------------------------3 Sets of 10,20,30
              Leg Curls-------------------------------2 Sets of 15
              Standing Calf Raises---------------2 Sets of 25

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              • All MMA circuit this morning.........

                Stretching for 15 minutes before and after

                5-5 minute rounds.

                Round 1:
                Warm up jump rope for 5 minutes.

                Round 2--5 Minutes:
                Shadow Box for 3 minutes
                Jumping Squats---20 Reps
                Push Ups -----------20 Reps
                Plank for the remainder to run out the last of the 5 minutes

                Round 3--5 Minutes on Heavy Bag:
                50 Jabs
                50 Crosses
                50 Jabs and Crosses
                25 Jabs,Crosses and Hooks
                Jump Rope till 5 minutes has been reached.

                Round 4--5 Minutes on Heavy Bag:
                Alternating Knee Strikes
                Alternating Kicks
                50 Jabs and Kicks
                50 Crosses and Kicks
                Jump Rope till 5 minutes is reached

                Round 5--5 Minutes of Grappling Drills:
                10 Forward Rolls
                10 Backward Rolls
                100 Sit Ups
                Ground & Pound for 30 Seconds
                20 Push Ups
                Jump Rope till 5 minutes is reached

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                • No workouts today.Just running around with my Queen.

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                  • Today was one of my out of the box,unconventional type of all day work outs.This is an all day push up only workout.The goal is 600 push up.How it works is to hit as many push ups at each session all day long until I reach my #.No gym needed with this one which is great and no matter what im doing,I can jump down and rep out another set towards the goal.

                    I do a variety of push ups including wide stance,diamond stance,feet raised,incline,etc.

                    Right now im at 400.Been banging them out since 5am.My fucking chest and arms pumped like a mutha fucker right now!!! Shoulders feel like rubber too!! LMAO.This type of workout definitely kicks your ass and requires a few to several days to fully recover properly.Not a workout that I do regularly but occasionally like to push myself to see what the old man has still got.

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                    • My chest is DEAD today as well as my arms.Feels damn good though.Except when my kids jump on me and im ready to go thru the roof.LMFAO.

                      I ended the day with 720 push ups so I crushed my goal of 600!!!

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                      • All mma circuit this morning.

                        Skipping rope for 10 minutes before
                        Stretching 10 minutes before and after


                        Sprints up Steps-----------------------4 Rounds,16 seconds each
                        Foot Speed Drills----------------------4 Rounds
                        Box Jumps (12 inch box)-----------4 Sets of 10
                        Box Jumps (20 Inch box)-----------4 Sets of 6
                        Drop Jumps-----------------------------4 Sets of 6

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                        • No gym today.

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                          • Kettlebell workout this morning with a 44lbder and 30 minutes of grappling drills.One on one,and 2 on one......

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

                            5 circuits of 5 rounds as follows!

                            Round 1---------------------10 Double Swings
                            Round 2---------------------8 Swings,2 Cleans
                            Round 3---------------------6 Swings,2 Cleans,2 Squats
                            Round 4---------------------4 Swings,2 Cleans,2 Squats,2 Presses
                            Round 5---------------------2 Swings,2 Cleans,2 Squats,2 Presses,2 Jumping Squats

                            Rest 10 minutes and then 30 minutes of grappling.

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                            • Back day this morning...............

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

                              Wide Grip Pull Ups------------------------4 Sets of 15
                              Stiff Arm Pull Downs----------------------3 Sets of 12

                              Super Sets:
                              Lat Pull Downs-----------------------------4 Sets of 15
                              Seated Rows-------------------------------4 Sets of 20

                              Bent Over Rows---------------------------4 Sets of 10
                              Inverted Rows-----------------------------2 Sets of 25

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                              • Delts and traps this morning................

                                Stretching 10 minutes before and after
                                Elliptical 10 minutes before and after


                                Seated Dumb Presses---------------------4 Sets of 12
                                Side Lateral Raises-------------------------3 Sets of 15
                                Upright Rows---------------------------------4 Sets of 10
                                Incline Rear Delt Flyes---------------------2 Sets of 20

                                Dumb Rolling Shrugs----------------------3 Sets of 15
                                Behind the Back Shrugs------------------3 Sets of 15
                                F.I.S.T.
                                Senior Member
                                Last edited by F.I.S.T.; 10-05-2015, 11:18 PM.

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