[F.I.S.T.]

F.I.S.T. TRAINING LOG

[SIZE="3"]
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.[/SIZE]

[F.I.S.T.]

[SIZE="3"]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[/SIZE]

[andyebs]

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

[F.I.S.T.]

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

[SIZE="3"]Goal at my age is to maintain and stay fit and young brother.

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.[/SIZE]

[F.I.S.T.]

[SIZE="3"]No iron today.Off day but I had a lot of running around to do for biz.

Back at it tomm though.[/SIZE]

[andyebs]

yah just see intro must have missed it before

good luck with progress

[F.I.S.T.]

yah just see intro must have missed it before

good luck with progress

[SIZE="3"]
Thank you sir.[/SIZE]

[F.I.S.T.]

[SIZE="3"]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
[/SIZE]

[andyebs]

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

[F.I.S.T.]

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

[SIZE="3"]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.
[/SIZE]