F.I.S.T. Training Log

[John B. Senior Member Find all posts View Profile Close John B.]

Back this morning.............

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


Pull Ups to Sternum-----------------------4 Sets of 12
Stiff Arm Pull Downs----------------------4 Sets of 20
Face Pulls-----------------------------------3 Sets of 10
Seated Rows-------------------------------3 Sets of 15
Dumb PullOvers---------------------------2 Sets of 30

Your pullovers are of limited intelligence? (lol)

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

Yea,but they have many other attributes that make up for it.LOL

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

Shoulders this morning.............

Stretching 10 minutes before and after
Treadmill 10 minutes after
Calisthenics 10 minutes before

Dumb Presses--------------------3 Sets of 12
Ft Raises--------------------------3 Sets of 15
Side laterals----------------------3 Sets of 15
Rear Flyes------------------------2 Sets of 30

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

Today was MMA training.................

Skip rope to loosen and warm up for 10 minutes.
Stretching for 15 minutes before and after.


Fighting practice for 30 minutes consisting of........

5 Minutes of quick bag strikes,rest 30 seconds,

5 Minutes of heavy bag strikes,rest 30 seconds,

5 Minutes of free-style combo's.

Repeat this cycle as many times as possible within the 45 minutes.

Then 30 minutes of practice match fighting.1 on one,& 2 on one.

100m sprints.2 Rounds

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

Still looking good brother

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

Arms this morning.......

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


Super Set:

Dumb Hammer Curls----------------------3 Sets of 15
Single Arm Overhead Tri Ext------------3 Sets of 12

Super Set:

Barbell Curls--------------------------------3 Sets of 15
Decline SkullCrushers-------------------3 Sets of 15

Reverse Preacher Curls----------------2 Sets of 15
Reverse Grip Tri Pressdowns---------2 Sets of 15

Diamond Push Ups----------------------2 Sets of 15
Concentration Curls---------------------2 Sets of 20

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

Chest this morning............

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


Incline Bench Presses---------------------4 Sets of 15
Decline Bench Presses-------------------4 Sets of 15
Push Ups-----------------------------------4 Sets of 40
Pec Dec------------------------------------3 Sets of 12
Close Grip Bench Presses--------------2 Sets of 20

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

Off today.Unless you count helping my Queen pack our bags for our trip.LOL

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

Legs again this morning.................


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

Super Set-Warm up's
Leg Ext----------------------------------2 Sets of 25
Leg Curls-------------------------------2 Sets of 25

Ft Squats------------------------------4 Sets of 12
Seated Leg Presses---------------4 Sets of 15
Hack Squats-------------------------2 Sets of 15
Stiff Leg Deads---------------------1 Set of 15

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

All core training today.........


Stretching for 15 minutes before and after
Skip rope 15 minutes before.

5 rounds of each

Kettle Bell Deads------------------20 reps
Russian Twists w/25lb----------10 each side
Sledge Hammer Slams----------30 Seconds each side
Crunches----------------------------70 Reps
Twisting Crunches----------------50 Reps
Leg Raises-------------------------30 Reps
Knee Ups---------------------------30 Reps

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

GOD!!!!!!!! Ive probably gained 30lbs on my vacation.Sure i hit the gym but to be honest,not regularly enough.In addition,I ate and drank my ass off.LMAO

I'll be starting my log back Monday.I need the weekend to recover from my vacation.

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

Legs this morning.............

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


Warm Ups
Squats-----------------------------------2 Sets of 15
Work Sets------------------------------2 Sets of 12

Inverted Leg Presses--------------3 Sets of 15
Leg Ext---------------------------------2 Sets of 10
Leg Curls------------------------------2 Sets of 20


This was a tough one today.Legs felt like rubber and was sweating like a mutha!! Must be all the booze coming out.LOL

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

MMA Circuit Training today.....

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

4 Rounds of Each Exercise with 1 minute rest between exercises.

Kettle Bell Deadlifts---------------5 Pyramid Sets------5,4,3,2,1
Russian Twists (10lbs)------------5 Reps Each Side
Dive Bomber Push Ups-----------AMRAP in 30 Seconds.
Sledge Hammer Tire Slams -----AMRAP In 30 Seconds.
Battle Ropes------------------------30 seconds

Heavy bag drills for 10 minutes.Punches,kicks,and knees.

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

Off today.

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

Hit back this morning..............

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


Deads------------------------------4 Sets of 12
Bent Over Rows-----------------3 Sets of 15
Wide Grip Lat Pull downs----3 Sets of 12
Stiff Arm Pull Downs-----------2 Sets of 25
Seated Rows--------------------2 Sets of 20