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F.i.s.t. Training log
F.I.S.T. TRAINING LOG
All MMA circuit today...... 15 minutes of stretching Clap Push Up's-------------4 Sets of 15 Reps Pull Up's--------------------4 Sets of 12 Reps Double Reverse Lunges----4 Sets of 10 Reps each leg Double Floor Presses------4 Sets of 10 Reps Plyo Lunge------------------4 Sets of 15 Reps Battle Ropes----------------High to Low Chop for 25 seconds Grapple Dummy drill for 15 minutes. Stretching for 5 minutes Slow walk for 10 minutes. |
Hit Tri's and Bi's this morning.A little bit sore from yesterday's mma circuit but it hurts so good.LOL
Stretching for 10 minutes Elliptical for 15 minutes Push Up's-------------------------------2 Sets of 35 Reps Tri Press Downs with Rope--------4 Sets of 15 Weighted Bench Dips(45lb)-------3 Sets of 10 Reps Cable Kickbacks---------------------1 Set of 20 Reps Super Sets--- Barbell Curls---------------------------3 Sets of 15 Reps Reverse Curls-------------------------3 Sets of 15 Reps Superman Curls----------------------2 Sets of 20 Reps Treadmill 15 Minutes Stretching for 5 minutes |
what goals with this training
and take it like to keep fit with mma training or do you fight good luck keep us posted will follow |
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As for the MMA,ive spent my life in martial arts and mma, Owned and operated my own dojo and gym for almost 40 yrs until I sold it.Check my intro. Thanks for checking out my log and for the reply.It's great to see you here.Glad to hear you'll be following along. |
No iron today.Off day but I had a lot of running around to do for biz.
Back at it tomm though. |
yah just see intro must have missed it before
good luck with progress |
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Thank you sir. |
Shoulders and Traps today.
Treadmill for 15 Minutes Stretching for 10 Minutes Seated Military Press---------------------4 Sets of 10 Reps Side Lateral Raises------------------------3 Sets of 15 Reps Bent Over Rear Delt Raises-------------3 Sets of 20 Reps Upright Cable Rows----------------------2 Sets of 30 Reps Front Cable Raises-----------------------2 Sets of 15 Reps Reverse Machine Flyes------------------2 Sets of 10 Shrugs-------------------------------------2 Sets of 40 Stretching for 10 minutes Elliptical for 10 minutes |
whats reasons for 40 reps traps
not knocking it ive been working on traps lately and went for high reps 5 sets 20 reps and really feeling it may give less sets more reps try but at 20 reps I thought was quite high the burn at 40 must be tough been trying same with calves too defo feeling it more so far |
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Thats exactly the reason,final burn to totally trash them.I never go max weights so lighter weights with xtra high reps is how I go these days and it's worked best for me in terms of maintaining and remaining injury free.Ive had enough of those and still suffering from some.LOL Thanks for following my log and for the questions and input.Please keep it coming. |
MMA practice today....... Stretching for 10 minutes Jogging for 15 minutes 3 minutes each of......... Jabbing Upper Cutting Hooking Cross Punching Sweeps Knees Grappling 15 Minutes of slow sparring Slow Treadmill for 10 minutes |
Another off day for me.
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Back this morning........
Skip rope for 15 minutes as warm up. Stretching for 10 minutes Deads-------------------------------5 Sets of 12,10,8,6,4 Close Grip Pull Downs----------4 Sets of 10 Face Pulls-------------------------4 Sets of 10 Behind the Neck Pull Downs--4 Sets of 8 Good Mornings------------------2 Sets of 15 Elliptical 10 minutes Stretching for 10 minutes |
5 mile run with my dogs this morning.
May hit the hvy bag later after coming home from family day. |
Just got back from the gym.Did some heavy bag drills for about an hour.
Skipped rope for 5 minutes Stretching for 10 minutes Precision Drills------------------------2 Minutes Punch Out Drills---------------------1 Minute Ground and Pound-------------------2 Minutes Kicking Drills--------------------------2 Minutes Submission Set Up Drills------------2 Minutes Shuttle Run Drills---------------------6 Minutes 3 Count Drills-------------------------3 Minutes Pyramid Drills-------------------------5 Rounds Transition Drills-----------------------2 Minutes Stretching for 5 minutes |
Off today but the wife and I did get to cook and tupperware much of our weeks meals so it 's all good.
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Killed legs again today.My legs were actually a little crampy from so much running around the past few days and I was gonna hit another body part but I figured the best way to get them "uncramped" was a good workout.
Stretching 15 minutes before and 10 minutes after Elliptical for 10 minutes before and 5 minutes after Warm up: Leg Extensions-------------------1 Set of 30 Reps Jumping Squats------------------1 Set of 15 Reps Inverted Leg Presses-------------4 Sets of 10 Front Squats----------------------4 Sets of 12 Reps Stiff Legged Deads---------------2 Sets of 15 Hack Machine Squats-----------3 Sets of 15 Leg Curls--------------------------1 Set of 30 Seated Calf Raises--------------2 Sets of 25 |
MMA circuit training today............
4 Rounds of each. Grave Diggers to Right Side-------------30 Seconds Sand Bag Shouldering--------------------30 Seconds Grave Diggers to Left Side---------------30 Seconds Sledge Hammers to Right Side----------20 Seconds Sledge Hammers to Left Side------------20 Seconds Kayak Rowing-----------------------------40 Touches Elliptical--------------------------------10 Minutes before and after Stretching-----------------------------10 Minutes before and after |
Chest today....
Stretching 10 minutes before and after Treadmill before for 10 minutes Elliptical after for 10 minutes Decline Bench Press----------------4 Sets of 15 Incline Bench Press-----------------4 Sets of 12 Cable Flyes (Low Position)--------2 Sets of 25 Feet Raised Push Ups--------------2 Sets of 20 |
Did an hour of striking and conditioning drills today.
Consisted of jab/cross pyramids as follows........ Start by throwing jab/cross combo and once done,your mit guy performs a slip to left and right.After the slip,reset and throw jab/cross combo again 2 more times.Repeat this protocol 5 times. Looks like this..... Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross,Jab/Cross, Slip, Slip That's the entire pyramid. Next was 20 minutes of the following combo's Jab,Jab,Cross Jab,Hook,Cross Hook,Jab,Cross Stretching 15 minutes before and after. Skip rope 10 minutes before and after |
Off from the iron and gym today.All family day again.Probably doing the park again so cardio for sure.LOL
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Holy Crap!!! My legs are dead!!! After running around all day yesterday tossing the Frisbee and football around,now with today's visit to the park,I can barely walk.We went through all these hiking trails today and near the end I was actually using my dogs as sled dogs and helping pull me up the hills with their leases.LOL
I am friggin beat!! This old man needs rest!!! |
Today was lay my ass around day.LMAO.Checked on the biz and came right home and laid around and watched movies with the wife and kids.
Needed some rest after 2 days of wearing my butt out at the park with the family. |
Bi's,Tri's and Forearms today............
Stretching 10 minutes before and after. EZ Bar Curls 2 Warm up Sets-----------------------------25 Reps 3 Working Sets------------------------------10 Reps Seated Incline Dumbbell Curls 3 Working Sets----------------------------10 Reps Each Arm 1 Burn Set-----------------------------------15 Reps Each Arm Preacher Curls 2 Warm Up Sets----------------------------15 Reps 2 Working Sets-----------------------------10 Reps Close Grip Bench Presses 2 Warm Up Sets---------------------------15 Reps 4 Working Sets----------------------------8 Reps Weighted Dips (35lb plate)-------------12 Reps Reverse Triceps PushDowns 3 Working Sets----------------------------10 Reps 1 Burn Set----------------------------------30 Reps Super Set: Wrist Curls--------------------------------2 Sets of 20 Reverse Wrist Curls-------------------2 Sets of 20 Treadmill on low for 10 minutes |
how long does a normall session take you
not including stretch and cardio at end just weight training time |
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Im normally in and out in about 1 1/2 hrs.Sometimes less but on average. |
MMA training and Kettle Bell circuit today.......
Stretching 20 minutes 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.....2 Rounds of 40 seconds each,except where noted. Squats w. Over Head Press Heavy Swings Clean & Jerk Over Head Swings Deads Jump Squats-------15 Reps Stretching for 15 minutes. Elliptical for 10 minutes |
Had an AMAZING shoulder work out this morning.Frequently I like to go Super high rep workouts and today was one of them.
Stretching for 10 minutes Rotator warm up exercises for 10 minutes Skip rope for 5 minutes. Really want to warm up my delts which is why I included xtra warm up for this work out. Front Lateral Raises----Pyramid Up and down in wts--------10 Sets of 50,40,30,20,10,10,20,30,40,50 Seated Dumb Presses--Pyramid up in Wts---------------------4 Sets of 20,15,10,5 Cable Rows-------------Drop Sets---------------------------------1 Set of 100-AMRAP and drop wt each time till you reach 100. Stretching for 5 minutes Since I could barely lift my arms after this,I did no cool down and just hit the showers. |
different type training that the bodybuilding way
nice to see change |
Solid routine
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Thanks guys.After a high rep routine such as this,I normally take a couple days off to recover and this was no different.LOL Yesterday and today off. |
Back day............
Stretching 5 minutes before and after Elliptical 5 minutes before and after Deads--------------------------------4 Sets of 15 Reps Wide Grip Pull Ups-----------------4 Sets of 15 Reps Reverse Grip Bent Over Rows----4 Sets of 15 Reps Face Pulls---------------------------3 Sets of 10 Reps Weighted Hypers-------------------2 Sets of 20 Reps Good Mornings---------------------2 Sets of 15 Reps |
shit deads to start
I always do last thing as once done deads or rack pulls im done nothing left in me |
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Well I constantly change things so today may be first,next workout could be last.I do find doing them first while still fresh and strong,allows me to really go balls to the wall on them though. |
All MMA drills today.........
Skip rope for 10 minutes after Stretching for 5 minutes 5 minutes of each drill: Shadow Sparring Focus Sparring Point Sparring 10 Minutes of dummy Sparring 15 Minutes of Circle Sparring (Multiple attacker defense) Stretching for 5 minutes Elliptical for 5 minutes |
Off day for me today.
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Great Sunday morning to you all.Hit chest again this morning......
Stretching 5 minutes before and after Elliptical 10 minutes before and after Incline Dumb Presses----------------------4 Sets of 12 Reps Hammer Chest Presses------------------3 Sets of 15 Reps Dumb Flyes-----------------------------------3 Sets of 15 Reps Low Position Cable Crossovers-------2 Sets of 25 Reps Push Ups-------------------------------------2 Sets of 40 Reps |
Arms this morning.....
Stretching 5 minutes before and after Elliptical for 5 minutes before and after Close grip Bench Presses-----------------4 Sets of 12 Reps Skull Crushers-----------------------------4 Sets of 12 Reps Tri Push Gowns---------------------------2 Sets of 20 Reps Barbell Curls-----------------------------4 Sets of 15 Reps Reverse Preacher Curls------------------3 Sets of 12 Reps Superman Cable Curls-------------------3 Sets of 15 Reps Concentration Curls---------------------2 Sets of 20 Reps |
All cardio today.MMA drills....
Stretching 10 minutes before and after Skip rope 5 minutes before Treadmill 5 minutes after 7 Rounds @ 30 seconds each Kettelbell Split Stance Rows Kettlebell Squats with Overhead Presses Rev Sandbag Lunges Sandbag Presses Sandbag High Pulls Steal Mace Tire Slams |
Off day today.
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