F.I.S.T. Training Log

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

Arm day today............

Warm up

Skip rope for 10 Minutes.

Superset.........

Standing Dumb Curls--------------5 Sets of 8
Dips--------------------------------5 Sets of 8

Tri Set.......

Standing Concentration Curls--------4 Sets of 8
Skull Crushers------------------------4 Sets of 8
Bench Dips w 45lb plate--------------2 Sets of max Reps

Super Set.......

Standing Hammer Curls w Dumb-----4 Sets of 6
Dumb Tri Ext--------------------------4 Sets of 6

Slow Treadmill for 10 Minutes

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

Another great leg day except for the fact that my damn right hip is a little sore but that goes with the territory at my age.LOL.

Warm up with skipping rope for 15 minutes.

Squats--------------------4 Sets of 8
Walking Dumb Lunges----3 Sets of 20 steps each leg
Ft Squats-----------------3 Sets of 12
Leg Curls-----------------3 Sets of 15
Seated Calf Raises-------4 Sets of 20
Smith Machine Squats---40% Max Wt---2 Sets of 30

Light walk outside for 10 minutes

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

Back day today.............

Warm up on elliptical for 15 minutes.

Rest Pause Bent Over Rows---------5 Sets of 5
Weighted Pull Ups (35lb 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

Cool down on Treadmill for 10 minutes.

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

Today was softball with the kids at the park and running around with them and the dogs.

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

Chest Day again my brothers..........

Warm Up on treadmill for 10 minutes.

Flat Bench Press-----------3 Sets of 12
Incline Dumb Press--------3 Sets of 10
Decline Dumb Flyes--------3 Sets of 12
Low Cable Flyes------------3 Sets of 12
Dips------------------------1 Set of Max Reps
Push Ups-------------------1 Set of Max Reps

Skip rope for cool down 10 minutes.

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

Off from the gym today.All family day in the F.I.S.T. household but I know it will end up with me running around with the kids and dogs all so at least this old ass will get in plenty of cradio.AGAIN!! LMFAO

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

Shoulder day today.......

Military Press----------------1 Warm up set of 15 Reps
1 Rest Pause Set------------3 Reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s,3 Reps.rest 20s
------------------------------1 Final Set of 12

Upright Rows----------------2 Sets of 8

Dumb Shrugs----------------1 Warn Up set of 20
2 Rest Pause Sets-----------3 Reps,rest 20s,3 reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s
------------------------------1 Set of 15 Reps

Super Set...
Incline Dumb Shrugs--------2 Sets of 12
Incline Rear Delt Raise------2 Sets of 12

Dumb Lateral Raise---------1 Drop Set of 10,drop wt & rep till failure.then drop & wt rep till failure

Dumb Ft Raise--------------1 Drop Set of 8,drop wt & rep till failure,then drop wt & rep till failure

Elliptical for 15 minutes.

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

All MMA Training today.


Kettle Bell workout.Max reps in 25 seconds and move on to next exercise.Repeated circuit 3 times.

Kettle Bell Swings
Shoulder to Shoulder Press
Single Arm Bent Over Rows
Lunges w/Rotations
Tight Core Rotations
Reverse Lunges w/Knee Strikes
Fighter Push Ups
Burpee To Boxer Stance.

Then 45 Minutes of one on one Practice Fighting.

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

That sounds like an awesome workout, I do miss all that!

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

Nice F.I.S.T that would kill me

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

Arm day again today and it was AWESOME.......

Super Set....
Tri Pushdowns w V-Handle-----------8 Sets of 15
Lying Tri Ext on Decline Bench------8 Sets of 15

Super Set....
Seated Tri Cable Ext-----------------6 Sets of 15
Weighted Dips (45lbs)---------------6 Sets of 12

Super Set......
Close Grip Bench Presses-----------6 Sets of 10
Dips Between Benches--------------6 Sets of 10


Reverse Curls------------------------4 Sets of 10
Seated Dumb Curls------------------3 Sets of 10
Preacher Curls w/EZ Curl Bar-------3Sets of 10
Standing High Pulley Cable Curls---4 Sets of 12

Warm down in Tread for 15 minutes.

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

Very nice arm workout brother

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

Thanks gymdad.

Off today.Had a lot of running around with my Queen today for home projects.LOL

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

MMA Circuit Training today.....

6 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.

Practice Grappling for 30 Minutes.

Got a deep tissue massage after workout today for 75 minutes and let me tell you,IT FELT GREAT!!!

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

Nice workout bro, ibet that massage felt great been a while since I had one of those may have to schedule one