F.I.S.T. Training Log

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

Shoulder day........


Seated Overhead Dumbbell Press..........1 Set of 12
Rest Pause Sets.........4 Sets to failure
Snatch Wide Grip Shrugs.......................50 Reps
Rear Delt Flyes....................................80 Reps (2 sets of 40 with 15 second rest in between to hit 80)
Face Pulls with External Rotations............60 Reps

20 Minutes on Elliptical.

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Bi's & Tri's

Concentration Curls/Superset with Weighted Dips------6 Pyramid style sets

Set 1----15 Reps
Set 2----12 Reps
Set 3----10 Reps
Set 4----8 Reps
Set 5----6 Reps
Set 6----4 Reps

Close Grip Bench Press/Superset with Preacher Curls w EZ Curl Bar

4 Sets of 10

TriSet....

Overhead Tri Ext w/Cable
Hammer Curls w/Cable
Kickbacks w/Cable using rope

3 Sets of 15 each
1 Set each to failure

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

No iron today.MMA only.

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

Leg day again..............


Front Squats----------------------3 Sets of 15
Single Leg Romanian Deads------3 Sets of 10
Dumbbell Bench Step Ups--------2 Sets of 30 each Leg
Dumbbell Leg Curls---------------2 Sets of 15
Smith Machine Single Leg Press--32 Sets of 30 each Leg

Slow pace cool down walk for 15 minutes

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

Back day again this morning.Not as an intense workout as other days but still a great workout......

Tri Sets.....

Pull Ups-------------------------------10 Reps
Lat Pull Downs------------------------10 Reps
Seated Rows--------------------------10 Reps

Straight Arm Lat Pull Downs---------------------3 Sets of 15

Wide Grip Smith Machine Body Weight Rows----3 Sets of Max Reps

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

MMA Circuit Training today with my sons.............


Bear Crawl----------------------2 minutes
Crab Walk-----------------------2 Minutes
Sprawls with Jabs---------------2 Minutes
Squat Thrusts--------------------Max reps in 1 minute
Hanging Leg Raises--------------Max Reps in 30 Seconds
Pull Ups---------------------------Max Reps in 30 Seconds
Dips-------------------------------Max Reps in 30 Seconds
Walking Lunges-------------------2 Minutes
Stability Ball Single Arm Press--15 Reps each Arm


Run circuit 4 times

Slow walk for 15 minutes.

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

Chest day today and I LOVE chest day.........


Cable Crossovers------------------5 Sets of 10 ( Warm up and pre-fatigue)
Paused Bench Presses-------------4 Sets of 8
Incline Dumbbell Bench Press-----4 Sets of 10
Decline Bench Press---------------4 Sets of 8
Push Ups--------------------------3 Sets Max Reps


Elliptical for 20 Minutes

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

Off fro everything today.Doing some shopping with my Queen.

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

Set to do shoulders today but I felt like hitting arms so switched up my order.Here it is.....


EZ Bar Curls------------------------5 Sets of 8,drop wt 20% and then 1 Set of 20
Incline Dumb Curls-----------------5 Sets of 8 drop wt 20% and then 1 Set of 20
Standing Concentration curls------1 Sets of max reps
Wrist curls & Reverse Wrist Curls---1 Set of max reps

Close Grip Bench Press------------5 Sets of 8,drop wt 20% and then 1 Set of 20
Skull Crushers---------------------5 Sets of 8,then drop wt 20% and 1 Set of 20
Tri Pushdowns w Rope------------5 Sets of 8,drop wt 20% and then 1 Set of 20
Triceps Kickbacks-----------------1 Set of max reps.

Treadmill for 15 minutes.

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Took the day off.Just went running with my dogs.They needed the exercise.LOL

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

Shoulder day today...........


Seated Military Press-----------3 Sets of 6
Dumb Side Laterals------------3 Sets of 8
Rear Dumb Raise--------------3 Sets of 8
Cable Delt Ft Raise-------------3 Sets of 8

Rested 3 minutes between sets and increased weight 5-10lbs on each set.

Elliptical for 20 minutes.

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

Ahhh Shoulder day for you too!! Great job brother!

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

Thank you gymdad.Same to you sir.Keep rocking it my brother.

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

Today was all MMA.................

Skip rope for loosen and warm up for 10 minutes.

Fighting practice for 45 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 one one and 3 on one.

100m sprints.

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

JUst got back from tossing the frisbee around with my kids.Thats a friggin workout.Im beat.

They were talking about going rock climbing today too.LMFAO.Well see.