F.I.S.T. Training Log

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

Chest and abs this morning...........


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


Incline Bench Presses--------------------------4 Sets of 15
Decline Dumb Presses-------------------------4 Sets of 10
Push Ups-------------------------------------------3 Sets of 40
Low Set Cable Flyes----------------------------2 Sets of 30

Crunches------------------------------------------3 Sets of 70
Twisting Crunches------------------------------2 Sets of 50
Knee Ups------------------------------------------2 Sets of 50

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

Shoulders and Traps this morning.........


Stretching 10 minutes before and after
30 meter Sprints before
Slow walk after

Upright Rows-----------------3 Sets of 15
Cable Side Laterals---------3 Sets of 15
Reverse Flyes----------------3 Sets of 10
Military Presses--------------2 Sets of 15
Rolling Dumb Shrugs-------2 Sets of 20
Reverse Shrugs--------------2 Sets of 20

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

Tri's and Bi's this morning............

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

Super Set:
Close Grip Bench Presses--------------------------4 Sets of 12
Skull Crushers------------------------------------------4 Sets of 12

Tri PressDowns----------------------------------------3 Sets of 10

Super Set:
EZ Bar Curls--------------------------------------------4 Sets of 15
Reverse Preacher Curls----------------------------4 Sets of 12

Super Set:
KickBacks-----------------------------------------------2 Sets of 20
Superman Cable Curls------------------------------2 Sets of 20

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

MMA training this morning..... striking,take down defense and multiple opponent grappling drills for an hr.

Stretching & calisthenics for 15 minutes before
Stretching for 10 minutes after.Slow walk for 10 minutes for cool down.
Sauna for 15 minutes afterwards.Felt great.

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

Legs this morning.

Warm up with skipping rope for 15 minutes.
Stretching for 10 minutes
Squats--------------------5 Sets of 8
Walking Dumb Lunges----2 Sets of 30 steps each leg
Ft Squats-----------------2 Sets of 15
Leg Curls-----------------3 Sets of 15
Seated Calf Raises-------4 Sets of 25
Smith Machine Squats---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.]

Hit back this morning baby.

Stretching for 10 Minutes
Elliptical for 10 minutes

Tri Sets-

Pull Up's------------3 Sets of 15 Reps
Lat Pull Downs----3 Sets of15 Reps
Seated Rows-------2 Sets of 25 Reps

Good Mornings-----------------2 Sets of 15 Reps
Wide Grip Machine Rows----2 Sets of 10 Reps

Stretching for 10 minutes
Slow walk for 15 minutes

[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 2 minutes rest between exercises.

Kettle Bell Deadlifts---------------5 Pyramid Sets------7,5,3,2,1
Russian Twists (10lbs)------------7 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.

Stretching for 15 minutes

[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 15 minutes before

Push Ups-----------------------------------2 Sets of 25
Incline Bench Presses--------------------4 Sets of 15
Decline Bench Presses-------------------3 Sets of 15
Pec Dec-------------------------------------2 Sets of 15
Close Grip Bench Presses---------------2 Sets of 25

Treadmill for 15 minutes after

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

All MMA circuit today......

15 minutes of stretching

Clap Push Up's-------------4 Sets of 15 Reps
Pull Up's--------------------4 Sets of 12 Reps
Double Reverse Lunges----4 Sets of 10 Reps each leg
Double Floor Presses------4 Sets of 10 Reps
Plyo Lunge------------------4 Sets of 15 Reps
Battle Ropes----------------High to Low Chop for 25 seconds

Grapple Dummy drill for 15 minutes.

Stretching for 5 minutes
Slow walk for 10 minutes.

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

Hit Tri's and Bi's this morning.A little bit sore from yesterday's mma circuit but it hurts so good.LOL

Stretching for 10 minutes
Elliptical for 15 minutes


Push Up's-------------------------------2 Sets of 35 Reps
Tri Press Downs with Rope--------4 Sets of 15
Weighted Bench Dips(45lb)-------3 Sets of 10 Reps
Cable Kickbacks---------------------1 Set of 20 Reps

Super Sets---

Barbell Curls---------------------------3 Sets of 15 Reps
Reverse Curls-------------------------3 Sets of 15 Reps

Superman Curls----------------------2 Sets of 20 Reps


Treadmill 15 Minutes
Stretching for 5 minutes

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

Shoulders and Traps today.

Treadmill for 15 Minutes
Stretching for 10 Minutes

Seated Military Press---------------------4 Sets of 10 Reps
Side Lateral Raises------------------------3 Sets of 15 Reps
Bent Over Rear Delt Raises-------------3 Sets of 20 Reps
Upright Cable Rows----------------------2 Sets of 30 Reps
Front Cable Raises-----------------------2 Sets of 15 Reps
Reverse Machine Flyes------------------2 Sets of 10
Shrugs-------------------------------------2 Sets of 40

Stretching for 10 minutes
Elliptical for 10 minutes

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

5 mile run with my dogs today.

May hit the hvy bag later after coming home from family day.

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

MMA circuit training today............

4 Rounds of each.

Grave Diggers to Right Side-------------30 Seconds
Sand Bag Shouldering--------------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Sledge Hammers to Right Side----------20 Seconds
Sledge Hammers to Left Side------------20 Seconds
Kayak Rowing-----------------------------40 Touches

Elliptical--------------------------------10 Minutes before and after
Stretching-----------------------------10 Minutes before and after

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

Another full body circuit today...........

Before and after:
Stretching for 10 minutes
Elliptical for 15 minute warm up

3 Circuits with 5 minutes rest between circuits

10 Muscle Ups
60 Push Ups
20 Burpees
25 Jump Squats
15 Pull Ups
1 Minute Leg Flutters
10 Reverse Grip Pull Ups
Sprint for 30 Seconds

[ChinaBar Member Find all posts View Profile Close ChinaBar]

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Ive used to post on another forum before switching here, so here is a condensed back log of the past week:

4/3/12
After my squat warm up:
4x9 220 lb

Then I moved onto bench press.
5x1 105
4x1 125
3x2 150
3x6 170

4/4/12
squat
5x7 235.

Bench press
Warm up with just the bar
1x6105
1x5125
2x4 150
2x3160
2x2170
2x3160
1x4150
1x6140
1x8125
1x10105

4/6/12
Today was week 1, day 3 of smolov as well as week 1, day 3 of sheiko benching.

Squat:
7x5250 lbs

Bench press:
1x5 105 lbs
1x4 125
2x3 150
5x3 170
Break-Sheiko has squatting here but with smolov I squat first no matter what, so I just took a break here--got some water and biked for 10 min.
1x5 115
1x4 140
5x3 160