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F.I.S.T. Training Log

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  • #16
    Arm day today............

    Warm up

    Skip rope for 10 Minutes.

    Superset.........

    Standing Dumb Curls--------------5 Sets of 8
    Dips--------------------------------5 Sets of 8

    Tri Set.......

    Standing Concentration Curls--------4 Sets of 8
    Skull Crushers------------------------4 Sets of 8
    Bench Dips w 45lb plate--------------2 Sets of max Reps

    Super Set.......

    Standing Hammer Curls w Dumb-----4 Sets of 6
    Dumb Tri Ext--------------------------4 Sets of 6

    Slow Treadmill for 10 Minutes

    Comment


    • #17
      Another great leg day except for the fact that my damn right hip is a little sore but that goes with the territory at my age.LOL.

      Warm up with skipping rope for 15 minutes.

      Squats--------------------4 Sets of 8
      Walking Dumb Lunges----3 Sets of 20 steps each leg
      Ft Squats-----------------3 Sets of 12
      Leg Curls-----------------3 Sets of 15
      Seated Calf Raises-------4 Sets of 20
      Smith Machine Squats---40% Max Wt---2 Sets of 30

      Light walk outside for 10 minutes

      Comment


      • #18
        Back day today.............

        Warm up on elliptical for 15 minutes.

        Rest Pause Bent Over Rows---------5 Sets of 5
        Weighted Pull Ups (35lb plate)------3 Sets of 8
        T-Bar Rows(Pyramid up in weight---3 Sets of 8
        Chin Ups to Sternum----------------3 Sets of 6
        Hyper Extensions--------------------2 Sets of 12

        Cool down on Treadmill for 10 minutes.

        Comment


        • #19
          Today was softball with the kids at the park and running around with them and the dogs.

          Comment


          • #20
            Chest Day again my brothers..........

            Warm Up on treadmill for 10 minutes.

            Flat Bench Press-----------3 Sets of 12
            Incline Dumb Press--------3 Sets of 10
            Decline Dumb Flyes--------3 Sets of 12
            Low Cable Flyes------------3 Sets of 12
            Dips------------------------1 Set of Max Reps
            Push Ups-------------------1 Set of Max Reps

            Skip rope for cool down 10 minutes.

            Comment


            • #21
              Off from the gym today.All family day in the F.I.S.T. household but I know it will end up with me running around with the kids and dogs all so at least this old ass will get in plenty of cradio.AGAIN!! LMFAO

              Comment


              • #22
                Shoulder day today.......

                Military Press----------------1 Warm up set of 15 Reps
                1 Rest Pause Set------------3 Reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s,3 Reps.rest 20s
                ------------------------------1 Final Set of 12

                Upright Rows----------------2 Sets of 8

                Dumb Shrugs----------------1 Warn Up set of 20
                2 Rest Pause Sets-----------3 Reps,rest 20s,3 reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s
                ------------------------------1 Set of 15 Reps

                Super Set...
                Incline Dumb Shrugs--------2 Sets of 12
                Incline Rear Delt Raise------2 Sets of 12

                Dumb Lateral Raise---------1 Drop Set of 10,drop wt & rep till failure.then drop & wt rep till failure

                Dumb Ft Raise--------------1 Drop Set of 8,drop wt & rep till failure,then drop wt & rep till failure

                Elliptical for 15 minutes.

                Comment


                • #23
                  All MMA Training today.


                  Kettle Bell workout.Max reps in 25 seconds and move on to next exercise.Repeated circuit 3 times.

                  Kettle Bell Swings
                  Shoulder to Shoulder Press
                  Single Arm Bent Over Rows
                  Lunges w/Rotations
                  Tight Core Rotations
                  Reverse Lunges w/Knee Strikes
                  Fighter Push Ups
                  Burpee To Boxer Stance.

                  Then 45 Minutes of one on one Practice Fighting.

                  Comment


                  • #24
                    That sounds like an awesome workout, I do miss all that!
                    The Rules At Juiced Muscle (everyone please read)
                    http://juicedmuscle.com/showthread.p...e-please-read)
                    http://juicedmuscle.com/showthread.p...please-read!!!
                    Chat Box Talk And Rules
                    http://juicedmuscle.com/showthread.p...-Shoutbox-Talk
                    No Soliciting Websites In Your Signatures
                    http://juicedmuscle.com/showthread.p...our-Signatures

                    Do not mistake my kindness for weakness!

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                    • #25
                      Nice F.I.S.T that would kill me
                      GO HARD OR GO HOME!!!


                      BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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                      • #26
                        Arm day again today and it was AWESOME.......

                        Super Set....
                        Tri Pushdowns w V-Handle-----------8 Sets of 15
                        Lying Tri Ext on Decline Bench------8 Sets of 15

                        Super Set....
                        Seated Tri Cable Ext-----------------6 Sets of 15
                        Weighted Dips (45lbs)---------------6 Sets of 12

                        Super Set......
                        Close Grip Bench Presses-----------6 Sets of 10
                        Dips Between Benches--------------6 Sets of 10


                        Reverse Curls------------------------4 Sets of 10
                        Seated Dumb Curls------------------3 Sets of 10
                        Preacher Curls w/EZ Curl Bar-------3Sets of 10
                        Standing High Pulley Cable Curls---4 Sets of 12

                        Warm down in Tread for 15 minutes.

                        Comment


                        • #27
                          Very nice arm workout brother
                          GO HARD OR GO HOME!!!


                          BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                          Comment


                          • #28
                            Thanks gymdad.

                            Off today.Had a lot of running around with my Queen today for home projects.LOL

                            Comment


                            • #29
                              MMA Circuit Training today.....

                              6 Rounds of Each Exercise with 1 minute rest between exercises.

                              Kettle Bell Deadlifts---------------5 Pyramid Sets------5,4,3,2,1
                              Russian Twists (10lbs)------------5 Reps Each Side
                              Dive Bomber Push Ups-----------AMRAP in 30 Seconds.
                              Sledge Hammer Tire Slams -----AMRAP In 30 Seconds.

                              Practice Grappling for 30 Minutes.

                              Got a deep tissue massage after workout today for 75 minutes and let me tell you,IT FELT GREAT!!!

                              Comment


                              • #30
                                Nice workout bro, ibet that massage felt great been a while since I had one of those may have to schedule one
                                GO HARD OR GO HOME!!!


                                BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                                Comment

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