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  1. #1
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666

    F.I.S.T. Training Log



    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.


  2. #2
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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


  3. #3
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    No iron today.MMA only.


  4. #4
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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


  5. #5
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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


  6. #6
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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.


  7. #7
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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


  8. #8
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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


  9. #9
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    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.


  10. #10
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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


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