F.I.S.T. Training Log

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

Another MMA circuit training for me.Yesterdays workout felt great and got me motivated for another round today.

Skip rope for 15 minutes as warm up.

4 Rounds of each.

Ft Squats---------------4 Sets of 5 Reps
Dips---------------------AMRAP ( Got 20,14,16,10)
Kettle Bell Swings-------5 Reps each Side
Chins-------------------AMRAP (Got 16,15,15,12 with no kip)

Elliptical Trainer for 15 Minutes.

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

Off today.Went out with the family.Beautiful weather today.Went to a safari where you can feed wild animals like Buffalo and Deer and Ostriches,etc.Very cool.They also have horseback riding which we love to do.Nothing crazy,just along a trail with a guide.

We've done this many times in the past and absolutely love it.

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

Awesome man those family times are the best!!! I cherish all of them!!!

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

Leg Day.Went light wt and high rep today.

Ft Squats----------------3 Sets of 30
Leg Ext------------------3 Sets of 30
Leg Curls----------------2 Sets of 40
Leg Presses-------------2 Sets of 30
Seated Calf presses----3 Sets of 25

Light walk for 15 minutes.

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

Very nice F.I.S.T.

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

Off from the iron today.Did some running with the dogs but that was it.

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

Back day today.....


Warm up---skip rope for 15 minutes.

Lat Pulldowns-------------------4 Sets of 12
Deads----------------------------5 Sets of 6

Super Set:
One Arm Dumb Rows----------3 Sets of 8
Wide Grip T-Bar Rows----------3 Sets of Max reps

Super Set:
Close Grip PullDowns----------3 Sets of 12
Hyper Ext-----------------------3 Sets of 15

Cool Down: Stretching for 15 minutes.

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

Great looking workout brother,you are defiantly my inspiration!

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

All MMA circuit training today......


4 Rounds of each.

Pistol Squats------------------------5 Reps each leg
Double Kettle Bell Clean & Press----5 Reps
Double Kettle Bell Snatch-----------5 Reps
Sledge Hammer Tire Slams---------AMRAP in 30 seconds.
100 meter Sprints

Elliptical for 15 minutes.

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

Nice workout brother especially the sprints I miss those will have to incorporate them again especially since its getting warm again

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

Today was a light day for training for me.MMA drills with clients but was only there for a couple hrs and really only assisted today.Did go swimming for 3 hrs with my Queen though so plenty of cardio there.

Tell you what,between the drills and the swimming,im beat.LMAO.

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

You should be swimming is awesome cardio!!! Not to mention spending time with the queen!!

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

Thanks my brother gymdad.I love swimming.Im definitely a summer guy and have always loved the water.The beach is a second home to me.LOL.

Above my love for swimming though is always my love for my Queen.Any time I spend with her and my kids is Heaven on Earth and I cherish every second of it.

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

I am defiantly a summer person as well, but like you being with my wife and family are my most cherished times of them all!!

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

off today.spent the whole day with the family grilling and relaxing.been drinking my jack while enjoying this amazing weather.i know its not on a bbing diet but fuk it,i deserve it!!!