F.I.S.T. Training Log

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

Awesome for you brother and yes you deserve that jack!!

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

AWESOME shoulder workout today......

Warm up--Practice grappling for 30 minutes

Behind the back shrugs------------4 Sets of 20
Seated Rope Face Pulls------------4 Sets of 12
One Arm Dumb Lateral Raises-----4 Sets of 10 each arm
Wide Grip Upright Half Rows-------3 Sets of 10
Plate Raises------------------------3 Sets of 10
Dumb Shoulder Press--------------3 Sets of 5 each arm

10 minutes of stretching

Elliptical for 10 minutes.

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

Awesome shoulder workout brother. Very inspirational

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

Chest Day today............

Warm up...Skip rope for 15 minutes.

Flat Bench Press------------------2 Sets of 6
Incline Dumb Bench--------------2 Sets of 6
Weighted Dips--------------------2 Sets of 6
Pec-Dec--------------------------2 Sets of 8
Feet Elevated Push Ups----------2 Sets of Max Reps (got 40 & 27)

Treadmill for 10 minutes
Stretching for 15 minutes

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

Very nice F.I.S.T. looking good bro!!

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

Thanks my friend.

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

Today was a rest day for me.Tomorrow is arms!!!

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

Bi's & Tri's today.............

Warm Up---Elliptical for 15 Minutes

Super Set:
Barbell Curls---------------------------3 Sets of 8
Skull Crushers-------------------------3 Sets of 8

Dumb Hammer Curls------------------3 Sets of 10

Close Grip Bench Press----------------3 Sets of 10

Super Set:
Cable Concentration Curls-------------3 Sets of 10
High Mount Cable Biceps Curls-------3 Sets of 8

Super Set:
Cable French Press---------------------2 Sets of15
Cable Rope Pressdowns----------------2 Sets of 15


Stretching for 15 minutes
Light walk for 10 minutes

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

Very nice workout bro

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

Thanks gymdad.Felt pumped today and my arms are fried.They still feel engorged.Tough even lifting them right now.LOL

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

MMA 15lb Mace training today..........

3 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

10-2's for 1 minute
Sledge Hammers for 30 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 30 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-25 touches to each side

Stretching for 10 minutes
Light walk for 15 minutes

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

Another day at the park with the family.Plenty of running around so got my cardio in but no iron today.

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

MMA circuit training again today.

Warm Up--High Knees--2 rounds 30 seconds each

5 rounds of each circuit.60 seconds rest between exercises and 60 seconds rest between each set for first 6 exercises.

Double Kettle Bell Snatch-----------8 Reps
Kettle Bell Jump Squat--------------8 Reps
Kettle Bell Guerrilla Clean-----------8 Reps each side
Explosive Kettle Bell Pull Ups--------8 Reps
Explosive Kettle Bell Push Up-------8 Reps


No rest for remaining exercises between exercises but 1-2 minutes rest between rounds.

Kip Up's------------------------------8 Reps
Burpee's-----------------------------3 Rounds,60 seconds each
Alternating Jump Pistol Squats------3 Rounds,60 seconds each
Jump Rope---------------------------3 Rounds,60 seconds each


Elliptical for 15 minutes
Stretching for 10 minutes.

[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.]

MMA training and Kettle Bell circuit today.......

MMA.....

High Volume Punching------Goal was 3000 punches in 1 minute rounds.Go full out punching on heavy bag for 1 minute and rest 30 seconds and repeat as many times as it takes to hit the 3k mark.I average 245-260 punches per minute rounds.

Speed/Endurance Punching------5 Minute round of punching combos.4-6 punch combinations is my goal.Example is jab,uppercut,hook,straight,uppercut,straight.


Kettle Bell.....3 Rounds of 30 seconds each,except where noted.

Heavy Swings
Over Head Swings
Squats w. Over Head Press
Clean & Jerk
Deads
Jump Squats-------15-20 Reps

Stretching for 15 minutes.