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F.I.S.T.
03-16-2015, 11:12 PM
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.

F.I.S.T.
03-17-2015, 11:16 PM
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.
03-18-2015, 10:34 PM
No iron today.MMA only.

F.I.S.T.
03-20-2015, 12:13 AM
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.
03-21-2015, 11:09 PM
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.
03-22-2015, 02:46 PM
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.
03-23-2015, 10:50 PM
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.
03-24-2015, 08:17 PM
Off fro everything today.Doing some shopping with my Queen.

F.I.S.T.
03-25-2015, 08:00 PM
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.

F.I.S.T.
03-26-2015, 11:49 PM
Took the day off.Just went running with my dogs.They needed the exercise.LOL

F.I.S.T.
03-27-2015, 11:32 PM
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
03-27-2015, 11:46 PM
Ahhh Shoulder day for you too!! Great job brother!

F.I.S.T.
03-28-2015, 09:47 PM
Thank you gymdad.Same to you sir.Keep rocking it my brother.

F.I.S.T.
03-28-2015, 11:24 PM
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.
03-29-2015, 05:40 PM
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.

F.I.S.T.
03-31-2015, 12:07 AM
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

F.I.S.T.
04-02-2015, 12:18 AM
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

F.I.S.T.
04-03-2015, 12:17 AM
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.

F.I.S.T.
04-04-2015, 12:32 AM
Today was softball with the kids at the park and running around with them and the dogs.

F.I.S.T.
04-04-2015, 11:22 PM
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.

F.I.S.T.
04-05-2015, 03:24 PM
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

F.I.S.T.
04-07-2015, 12:23 AM
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.

F.I.S.T.
04-08-2015, 12:49 AM
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.

MrBig
04-08-2015, 01:24 AM
That sounds like an awesome workout, I do miss all that!

gymdad
04-08-2015, 01:34 AM
Nice F.I.S.T that would kill me

F.I.S.T.
04-09-2015, 12:16 AM
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.

gymdad
04-09-2015, 11:47 AM
Very nice arm workout brother

F.I.S.T.
04-10-2015, 12:19 AM
Thanks gymdad.

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

F.I.S.T.
04-11-2015, 12:34 AM
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!!!

gymdad
04-11-2015, 01:24 AM
Nice workout bro, ibet that massage felt great been a while since I had one of those may have to schedule one

F.I.S.T.
04-11-2015, 11:23 PM
Another MMA circuit training for me.Yesterdays workout felt great and got me motivated for another round today.

Skip rope for 15 minutes as warm up.

4 Rounds of each.

Ft Squats---------------4 Sets of 5 Reps
Dips---------------------AMRAP ( Got 20,14,16,10)
Kettle Bell Swings-------5 Reps each Side
Chins-------------------AMRAP (Got 16,15,15,12 with no kip)

Elliptical Trainer for 15 Minutes.

F.I.S.T.
04-12-2015, 11:48 PM
Off today.Went out with the family.Beautiful weather today.Went to a safari where you can feed wild animals like Buffalo and Deer and Ostriches,etc.Very cool.They also have horseback riding which we love to do.Nothing crazy,just along a trail with a guide.

We've done this many times in the past and absolutely love it.

gymdad
04-13-2015, 12:05 AM
Awesome man those family times are the best!!! I cherish all of them!!!

F.I.S.T.
04-13-2015, 04:25 PM
Leg Day.Went light wt and high rep today.

Ft Squats----------------3 Sets of 30
Leg Ext------------------3 Sets of 30
Leg Curls----------------2 Sets of 40
Leg Presses-------------2 Sets of 30
Seated Calf presses----3 Sets of 25

Light walk for 15 minutes.

gymdad
04-13-2015, 10:06 PM
Very nice F.I.S.T.

F.I.S.T.
04-14-2015, 11:49 PM
Off from the iron today.Did some running with the dogs but that was it.

F.I.S.T.
04-16-2015, 12:13 AM
Back day today.....


Warm up---skip rope for 15 minutes.

Lat Pulldowns-------------------4 Sets of 12
Deads----------------------------5 Sets of 6

Super Set:
One Arm Dumb Rows----------3 Sets of 8
Wide Grip T-Bar Rows----------3 Sets of Max reps

Super Set:
Close Grip PullDowns----------3 Sets of 12
Hyper Ext-----------------------3 Sets of 15

Cool Down: Stretching for 15 minutes.

gymdad
04-16-2015, 12:39 AM
Great looking workout brother,you are defiantly my inspiration!

F.I.S.T.
04-17-2015, 01:38 AM
All MMA circuit training today......


4 Rounds of each.

Pistol Squats------------------------5 Reps each leg
Double Kettle Bell Clean & Press----5 Reps
Double Kettle Bell Snatch-----------5 Reps
Sledge Hammer Tire Slams---------AMRAP in 30 seconds.
100 meter Sprints

Elliptical for 15 minutes.

gymdad
04-17-2015, 01:49 AM
Nice workout brother especially the sprints I miss those will have to incorporate them again especially since its getting warm again

F.I.S.T.
04-18-2015, 12:20 AM
Today was a light day for training for me.MMA drills with clients but was only there for a couple hrs and really only assisted today.Did go swimming for 3 hrs with my Queen though so plenty of cardio there.

Tell you what,between the drills and the swimming,im beat.LMAO.

gymdad
04-18-2015, 12:27 AM
You should be swimming is awesome cardio!!! Not to mention spending time with the queen!!

F.I.S.T.
04-18-2015, 12:40 AM
Thanks my brother gymdad.I love swimming.Im definitely a summer guy and have always loved the water.The beach is a second home to me.LOL.

Above my love for swimming though is always my love for my Queen.Any time I spend with her and my kids is Heaven on Earth and I cherish every second of it.

gymdad
04-18-2015, 12:49 AM
I am defiantly a summer person as well, but like you being with my wife and family are my most cherished times of them all!!

F.I.S.T.
04-19-2015, 12:12 AM
off today.spent the whole day with the family grilling and relaxing.been drinking my jack while enjoying this amazing weather.i know its not on a bbing diet but fuk it,i deserve it!!!

gymdad
04-19-2015, 12:25 AM
Awesome for you brother and yes you deserve that jack!!

F.I.S.T.
04-20-2015, 11:41 PM
AWESOME shoulder workout today......

Warm up--Practice grappling for 30 minutes

Behind the back shrugs------------4 Sets of 20
Seated Rope Face Pulls------------4 Sets of 12
One Arm Dumb Lateral Raises-----4 Sets of 10 each arm
Wide Grip Upright Half Rows-------3 Sets of 10
Plate Raises------------------------3 Sets of 10
Dumb Shoulder Press--------------3 Sets of 5 each arm

10 minutes of stretching

Elliptical for 10 minutes.

gymdad
04-21-2015, 12:20 AM
Awesome shoulder workout brother. Very inspirational

F.I.S.T.
04-22-2015, 12:00 AM
Chest Day today............

Warm up...Skip rope for 15 minutes.

Flat Bench Press------------------2 Sets of 6
Incline Dumb Bench--------------2 Sets of 6
Weighted Dips--------------------2 Sets of 6
Pec-Dec--------------------------2 Sets of 8
Feet Elevated Push Ups----------2 Sets of Max Reps (got 40 & 27)

Treadmill for 10 minutes
Stretching for 15 minutes

gymdad
04-22-2015, 12:04 AM
Very nice F.I.S.T. looking good bro!!

F.I.S.T.
04-22-2015, 12:11 AM
Thanks my friend.

F.I.S.T.
04-22-2015, 10:40 PM
Today was a rest day for me.Tomorrow is arms!!!

F.I.S.T.
04-23-2015, 11:51 PM
Bi's & Tri's today.............

Warm Up---Elliptical for 15 Minutes

Super Set:
Barbell Curls---------------------------3 Sets of 8
Skull Crushers-------------------------3 Sets of 8

Dumb Hammer Curls------------------3 Sets of 10

Close Grip Bench Press----------------3 Sets of 10

Super Set:
Cable Concentration Curls-------------3 Sets of 10
High Mount Cable Biceps Curls-------3 Sets of 8

Super Set:
Cable French Press---------------------2 Sets of15
Cable Rope Pressdowns----------------2 Sets of 15


Stretching for 15 minutes
Light walk for 10 minutes

gymdad
04-24-2015, 12:29 AM
Very nice workout bro

F.I.S.T.
04-24-2015, 12:46 AM
Thanks gymdad.Felt pumped today and my arms are fried.They still feel engorged.Tough even lifting them right now.LOL

F.I.S.T.
04-25-2015, 12:19 AM
MMA 15lb Mace training today..........

3 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

10-2's for 1 minute
Sledge Hammers for 30 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 30 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-25 touches to each side

Stretching for 10 minutes
Light walk for 15 minutes

F.I.S.T.
04-26-2015, 07:06 PM
Another day at the park with the family.Plenty of running around so got my cardio in but no iron today.

F.I.S.T.
04-28-2015, 12:18 AM
MMA circuit training again today.

Warm Up--High Knees--2 rounds 30 seconds each

5 rounds of each circuit.60 seconds rest between exercises and 60 seconds rest between each set for first 6 exercises.

Double Kettle Bell Snatch-----------8 Reps
Kettle Bell Jump Squat--------------8 Reps
Kettle Bell Guerrilla Clean-----------8 Reps each side
Explosive Kettle Bell Pull Ups--------8 Reps
Explosive Kettle Bell Push Up-------8 Reps


No rest for remaining exercises between exercises but 1-2 minutes rest between rounds.

Kip Up's------------------------------8 Reps
Burpee's-----------------------------3 Rounds,60 seconds each
Alternating Jump Pistol Squats------3 Rounds,60 seconds each
Jump Rope---------------------------3 Rounds,60 seconds each


Elliptical for 15 minutes
Stretching for 10 minutes.

F.I.S.T.
04-28-2015, 11:53 PM
Off today.

F.I.S.T.
04-30-2015, 12:51 AM
MMA training and Kettle Bell circuit today.......

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.....3 Rounds of 30 seconds each,except where noted.

Heavy Swings
Over Head Swings
Squats w. Over Head Press
Clean & Jerk
Deads
Jump Squats-------15-20 Reps

Stretching for 15 minutes.

gymdad
04-30-2015, 01:05 AM
Nice workout bro!!

F.I.S.T.
04-30-2015, 01:06 AM
Thanks man.Felt great.Still feeling pumped.

F.I.S.T.
04-30-2015, 11:34 PM
No iron today.Only Frisbee in the park with the dogs.Im actually craving some arm workout with the dumbbells though.May do a few light,max rep sets tonight.

F.I.S.T.
05-01-2015, 08:15 PM
Going away this weekend with the family so wont be hitting the gym so I did a whole body workout today.Very light wt (about 40% max) but very explosive reps with xtra slow decent and pause in middle of last couple of reps.


Ft Squats---------------------------2 Sets of 15
Leg Ext------------------------------2 Sets of 20
Seated Calf Raises-----------------2 Sets of 25
Incline Bench-----------------------2 Sets of 15
French Press------------------------2 Sets of 15
Decline Bench----------------------3 Sets of 15
Tri Pressdowns----------------------3 Sets of 12
Close Grip Bench-------------------2 Sets of 12
Wide Grip Lat Pull Down-----------2 Sets of 15
Seated Cable Row------------------2 Sets of 15
Stiff Arm Pull Down----------------2 Sets of 15
Cable Curls--------------------------2 Sets of 20
Preacher Curls----------------------2 Sets of 12
Spider Cable Curls-----------------2 Sets of 15
Cable Ft Raise----------------------2 Sets of 12
Military Press------------------------2 Sets of 12
Single Arm Cable Side Laterals----2 Sets of 12


Elliptical for 15 minutes
Stretching for 10

gymdad
05-01-2015, 10:08 PM
Very nice brother have a great weekend!!

F.I.S.T.
05-02-2015, 11:00 PM
Was actually supposed to go away for a couple of days with the family but got called in for an emergency at my biz so the family plans were cancelled.LOL.No big deal though,summer is coming so we'll have plenty of together time.

But anyway,only recently got home from taking care of the biz so couldn't do any workout even if I wanted to but tomorrow i'll be hitting it hard and heavy again!

F.I.S.T.
05-05-2015, 12:23 AM
Back and Bi's today...........

Warm up---Skip rope for 15 Minutes

Deads------------------------3 Sets of 15
Seated Cable Rows----------4 Sets of 15
Wide Grip Lat PullDowns----2 Sets of 10
Reverse Grip PullDowns-----2 Sets of 12

Barbell Curls-----------------3 Sets of 15
Reverse Curls----------------3 Sets of 12
Concentration Curls----------2 Sets of 15

Elliptical for 15 Minutes

gymdad
05-05-2015, 12:38 AM
Nice workou bro!!!

F.I.S.T.
05-05-2015, 11:55 PM
Off today.Actually a pretty lazy day for me.I didnt really do shit all day.LOL.

Oh well,got some needed rest so I can hit it hard and heavy tomorrow.

gymdad
05-06-2015, 01:12 AM
Glad you got some rest brother much needed!!!

Next Level Nutrition
05-06-2015, 10:29 PM
Back and Bi's today...........

Warm up---Skip rope for 15 Minutes

Deads------------------------3 Sets of 15
Seated Cable Rows----------4 Sets of 15
Wide Grip Lat PullDowns----2 Sets of 10
Reverse Grip PullDowns-----2 Sets of 12

Barbell Curls-----------------3 Sets of 15
Reverse Curls----------------3 Sets of 12
Concentration Curls----------2 Sets of 15

Elliptical for 15 Minutes

How long does this workout take you, not including the 30 min warm up and post cardio?

F.I.S.T.
05-06-2015, 11:49 PM
Normally im in and out of the gym within an hour.Sometimes longer,sometimes less.Depends on how I feel that day and how much rest between lifts (reps,sets,exercises) I feel I need.

Its never so much the time I worry about, as much as how well I perform the lift,you know? If I need longer rest time to ensure that each set is done with the best possible form,I may be in the gym for an hour & a half or so,as long as I get through my planned workout correctly and safely.

F.I.S.T.
05-06-2015, 11:53 PM
Chest and Tri's today.............

Warm up----Treadmill for 15 minutes.

Incline Bench Press----------------10 Sets of 2, set on locks midway through lift.
Flat Bench Press-------------------4 Sets of 6
Decline Bench----------------------2 Sets of 8

Triceps Press Downs--------------4 Pyramiding sets--------12-10-8-6
French Press----------------------3 Sets of 12
Single Arm Cable Kickbacks-------2 Sets of 15

Light walk for 10 minutes
Stretching for 10 minutes

Next Level Nutrition
05-07-2015, 04:19 PM
Normally im in and out of the gym within an hour.Sometimes longer,sometimes less.Depends on how I feel that day and how much rest between lifts (reps,sets,exercises) I feel I need.

Its never so much the time I worry about, as much as how well I perform the lift,you know? If I need longer rest time to ensure that each set is done with the best possible form,I may be in the gym for an hour & a half or so,as long as I get through my planned workout correctly and safely.

Right on. Just wondering. My training had slowed down some, with more rest between sets. Plus, we use a lot of volume, using Mountain Dog training. But it got to the point that it was just too long. Me and 2 partners would be in the gym for over 3 hours on back day and well over 3 hours on leg day. Thats not talking. Thats hard work and moderate rest between sets. For me, I think the longer sessions work well, but it got to a point that it just was too much, so we are pairing back some. I'm trying to get done in 1.5 hours for smaller muscles. 2 hours for back. Legs is probably always going to be closer to 3 hours though

F.I.S.T.
05-07-2015, 11:43 PM
WOW,NLN,I haven't worked out for that many hrs in many yrs.How old are you? When I was young,sure we would stay in the gym hr upon hr,sometimes a couple times a day but im pushing 60 now so im not anywhere near that now.

As ive gotten older though,ive realized the best gains ive made are from shorter high intensity workouts.I get it,go balls to the walls and get out.At this point in my game though,I of course probably have much different goals than your's and certainly different than those of my youth.These days im more into maintaining and staying healthy & fit than gaining mass or strength.

Thanks so much for the great feedback and of course for checking out my log.Please continue to give feedback and input when you can.Im always open to others suggestions and opinions my friend.

- - - Updated - - -

5 mile run with the dogs today.May hit the dumbbells later though for some arm work.

F.I.S.T.
05-09-2015, 01:50 AM
Back & Bi's today.

Light running for 15 minutes.

Wide Grip Lat Pull Downs-----------------5 Sets of 15
Deadlifts----------------------------------4 Sets of 8
Reverse Grip Pull Downs------------------3 Sets of 12
Stiff Arm Pull Downs----------------------3 Sets of 12
Bent Over Rows---------------------------Sets of 6

Super Set....
Cable Curls-------------------------------4 Sets of 8
Reverse Cable Curls----------------------4 Sets of 8

Lat Pull Down Curls----------------------3 Sets of 12
Preacher Curls---------------------------2 Sets of 8

Elliptical for 10 Minutes
Stretching for 10 Minutes

gymdad
05-09-2015, 02:19 AM
Nice workout brother!! Looked like it was pretty intense

F.I.S.T.
05-09-2015, 10:19 PM
Thanks gymdad.It was pretty intense.Off today.Man my arms are beat from yesterdays workout so im gonna enjoy the weekend off.LOL

gymdad
05-09-2015, 10:50 PM
Enjoy the weekend my brother that's what I'm doing as well!!

F.I.S.T.
05-11-2015, 01:59 AM
Another day off for me.Plenty of family stuff today.Movies,the zoo,grilling,etc.

Back at it tomorrow.

F.I.S.T.
05-12-2015, 12:35 AM
MMA circuit training today............

4 Rounds of each.

Barbarian Squats------------------------25 Reps
Sand Bag Shouldering-------------------30 Seconds
Sledge Hammers to Right Side----------30 Seconds
Grave Diggers to Right Side-------------30 Seconds
Sledge Hammers to Left Side------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Kayak Rowing---------------------------60 Touches

Elliptical--------------------------------15 Minutes
Stretching-----------------------------10 Minutes

gymdad
05-12-2015, 12:51 AM
WOW looks like a rough workout man

F.I.S.T.
05-12-2015, 01:35 AM
Definitely gets your heart pounding and soaked from sweat.LOL

This is definitely my type of workout though.LOVE IT!!!!!

F.I.S.T.
05-12-2015, 11:27 PM
No workout today.Took the day off.

F.I.S.T.
05-14-2015, 12:13 AM
Only cardio today at the park with the dogs.Running with them and threw the Frisbee around for a few hours.Just felt like I needed another day away from the gym.

justin james
05-14-2015, 09:34 AM
I love that quote I was just released from rccc in sacramento California this is where I live I've always been a hot head and I'm not sure about running sum series Gear. Like pestosterone said stay on test and switch ur exotics on and off. I've never had blood work I am getting lazy about my diet and I'm concerned about my health I want to do it right

justin james
05-14-2015, 09:45 AM
I just downloaded those sites thank you. Ur not a dick it's a serious problem taking gear and not having the knowledge to be healthy I'm not gonna lie I'm kinda scared but it's time to give it my all it's a lifestyle pushing iron and I'm honered to see the good advice priceless.....

Hactit
05-14-2015, 10:20 AM
This is pretty cool F.I.S.T, days in the life of fist. Learned a lot about workout plans and you. I wouldn't have guessed your age. I'm grateful we have elders here that have been through trial and error, and are kind enough to share with us. I bet between you Mrbigz, liquid, gymdad, Sam1976 and many others we easily have a century of combined experience at our finger tips.
Gymdad said it best to another's question."I'm going to tell you like someone told me, everything you want to know is here. If you want it bad enough you will find answers to your questions."
Much appreciation and respect for you guys.

F.I.S.T.
05-15-2015, 01:11 AM
Thanks for all the great replies guys.Im happy to hear you are getting something positive from me and others on board.Lot of great people here to call friend and family.

- - - Updated - - -

Chest and Tri's again today.


Warm up on treadmill for 15 minutes.


45 deg Incline Bench Press-------------3 Sets of 12
30 deg Incline Bench Press-------------3 Sets of 12
Flat Bench Press------------------------2 Sets of 10
Decline Bench Press--------------------2 Sets of 15

Triceps Push downs--------------------3 Sets of 15
Reverse Grip Push Downs--------------2 Sets of 12
Between Bench Dips-------------------2 Sets of 12
Cable Kickbacks------------------------2 Sets of 15

Elliptical for 15 Minutes
Stretching for 10 Minutes

Pestosterone
05-15-2015, 04:16 AM
Nice...great balance to this routine here. I think if people studied how other people structure workout regimens when they are just starting out they would achieve a lot more naturally I've seen this from personal experience my future bro in law made a fantastic transformation In 1 year just basically working out exactly like I do. Always read always learn and try things. Any ways great log bro...!

F.I.S.T.
05-16-2015, 12:04 AM
Thanks Pestosterone.Great words.

- - - Updated - - -

MMA circuit training today..........


4 Rounds of each.

Kettle Bell Squats------------------8 Reps
Dips--------------------------------AMRAP
Heavy Kettle Bell Snatch-----------5 Reps each side
Wide Grip Chins--------------------AMRAP

Stretching for 15 Minutes.

gymdad
05-16-2015, 01:31 AM
Nice workout F.I.S.T.

F.I.S.T.
05-16-2015, 11:49 PM
Suppose to hit Back & Bi's today but my back was feeling really tight so I just did Bi's.Still felt tight doing some of the standing curls so I really had to focus on staying very tight cored while I did them and all was well.


Alternate Dumb Curls----------------------------------3 Sets of 15
Dumb Hammer Curls (BOTH ARMS AT ONCE)---------3 Sets of 15
Reverse Curls with Barbell-----------------------------3 Sets of 12
Lying lat Pulley Curls-----------------------------------3 Sets of 12
Concentration Curls-----------------------------------2 Sets of 10

gymdad
05-17-2015, 12:23 AM
Looking good brother!!!

F.I.S.T.
05-17-2015, 12:29 AM
Thanks gymdad.Now I just have to kill back on Monday.LOL

F.I.S.T.
05-17-2015, 04:26 PM
No iron today.Family wants to do the beach so have to please them.LOL.Ive been taking the weekends off anyway but I wanted to hit back today since I skipped it yesterday but what can you do?Tomorrow i'll tear it up.

gymdad
05-18-2015, 12:34 AM
Tear it up tomorrow brother family first today!!!

F.I.S.T.
05-18-2015, 11:50 PM
Killed back today.Had to go xtra hard and heavy today since I skipped back the other day.


Warm Up-------------15 Minutes skipping rope.

Deads-----------------------------5 Sets of 8
Face Pulls-------------------------4 Sets of 12
Close Grip Pull Downs----------4 Sets of 15
Behind the Neck Pull Downs---4 Sets of 10
Bent over Rows------------------2 Sets of 15


Elliptical for 15 minutes
Stretching for 15 minutes

gymdad
05-19-2015, 01:34 AM
Looking great my friend!!!

F.I.S.T.
05-19-2015, 11:57 PM
Off today.I did get to do some yard work with my Queen though.LOL

F.I.S.T.
05-21-2015, 12:40 AM
MMA circuit training today.........


6 rounds of each

Kettle Bell Deads------------------20 reps
Russian Twists--------------------10 each side
Sledge Hammer Slams------------30 Seconds each side
Dive Bomber Push Ups------------12-15 reps
Battle Ropes----------------------30 seconds

Stretching for 15 minutes

gymdad
05-21-2015, 01:11 AM
Great looking workout brother keep on inspiring!!!

Pestosterone
05-21-2015, 01:54 AM
Lol I am having to google alot your excersizes in the mma circuit, hard core brother!

F.I.S.T.
05-21-2015, 11:39 PM
Shoulders & Traps today..............

Upright Rows----------------------4 Sets of 12
Military Presses--------------------3 Sets of 15
Cable Side Laterals----------------2 Sets of 15
Dumb Front Raises----------------3 Sets of 15
Rolling Shrugs---------------------4 Sets of 15
Behind the back Shrugs-----------2 Sets of 10


Elliptical for 15 minutes
Stretching for 15 minutes

- - - Updated - - -




LOL @ Pestosterone.Thanks for following along my friend.

gymdad
05-22-2015, 12:42 AM
Very nice brother keep up the inspiration!!!!

F.I.S.T.
05-23-2015, 01:51 AM
Chest & Tris again today........


Stretching before and after 10 minutes each.

Warm up--Skip rope for 10 minutes

45 Deg Incline Bench Press-------------------4 Sets of 10
30 Deg Incline Bench Press-------------------3 Sets of 10
Flat Bench Press-------------------------------4 Sets of 8
Decline Bench Press---------------------------2 Sets of 12
Flyes-------------------------------------------3 Sets of 12

Triceps Press Downs--------------------------3 Sets of 12
Reverse Grip Press Downs-------------------2 Sets of 15
Between Bench Dips--------------------------3 Sets of 10

Pestosterone
05-24-2015, 12:56 AM
Fist do u always do exactly the 10 reps or do u get 11 or 15 or 7 here and there like I do? Actually sometimes I do not even count my reps unless using dbells or if I'm tracking strength gains.... Your workouts r structured well I really like that good balance i train instinctively but will get wild here and there but basically my split goes chest, back, legs, shoulders arms when ever they fit in same as calves and abs. I think people need to think about their training more often as we do with our logs so u can reflect and look back in so glad I started one u and gym dad inspired me to start mine have a good holiday Bros!!!

F.I.S.T.
05-27-2015, 01:23 AM
MMA steel mace circuit training today.

Stretching before & after 10 minutes each.

5 rounds of each circuit.1 minute rest between circuits.


Single arm 360's each arm.
360's to Squat for 30 seconds
10-2's for 30 seconds
Overhead Alternating Lunges for 30 seconds
Jump Squats for 30 seconds
Split Jumps for 30 seconds

Elliptical for 15 minutes

F.I.S.T.
05-28-2015, 02:50 AM
Im sorry Pestosterone,I just saw your post.To answer your question,I will always try to hit the outlines reps for that set.Now sometimes I may have to include some rest pause reps for that set but I always try to reach it.

Now have I ever not reached it and just left it with the reps I could hit? Sure.But I never go for max weight lifts any longer so can usually hit my number.Now if I feel stronger that day for any particular set,I may add in some extra reps or partials,xtra long squeezes at the end of rep,etc.If I am able to go for too many xtra reps I now I need to increase the weight for the next set though and will do so.

F.I.S.T.
06-06-2015, 02:49 AM
Just got back from my trip and have been running around for the past couple of wks like a madman and im tired.Taking the next few days to recover.lol

gymdad
06-06-2015, 12:32 PM
You recover brother glad you are back!!!

F.I.S.T.
06-09-2015, 12:27 AM
Thanks gymdad my brother.Its great to be back.

- - - Updated - - -

Ok,back on track and in the game again.Took a few days off to recoup from my trip (which was amazing by the way,but tiring,lol) and now im back at it.

MMA circuit training today......

15 Minutes of skipping rope before and after workout and 10 minutes of stretching afterwards.

4 Rounds Each

Sledgehammer Tire Slams----------------------------50 Each Side
Russian Twists W/20lb plate-------------------------10 Each Side
Dive Bomber Push Ups--------------------------------AMRAP in 30 seconds
1 Arm Kettle Bell Clean & Jerk----------------------15 Each Arm
Dips--------------------------------------------------------AMRAP in 30 seconds

30 minutes of Striking Drills,Take Down Drills and Submissions.

F.I.S.T.
06-10-2015, 12:09 AM
Legs today baby............

Skip rope for 15 minutes before.
Stretching 10 Minutes before and after.


Ft Squats-------------------------------------4 Sets of 12
Smith Machine Back Squats---------4 Sets of 12
Vertical Leg Press------------------------4 Sets of 10
Leg Extensions----------------------------3 Sets of 15
Leg Curls------------------------------------3 Sets of 15
Smith Machine Calf Raises----------2 Sets of 20

gymdad
06-10-2015, 01:33 AM
Nice nice nice F.I.S.T. love that leg workout!!

F.I.S.T.
06-10-2015, 01:44 AM
Thanks gymdad.Legs are definitely fried.LOL

F.I.S.T.
06-10-2015, 11:59 PM
Took the day off.Went to the Casino with my Queen and walked out with 4700 from the .25 cent slots!!

F.I.S.T.
06-11-2015, 11:29 PM
Shoulders and Traps today..............

15 minutes on Elliptical for warm up.
Stretching for 10 minutes before and after.


Seated Dumb Presses----------------------------------------12,10,8,6,8,10,12
Upright Rows Supersetted with Barbell Shrugs--------5 Sets of 8
Reverse Dumb Flyes------------------------------------------5 Sets of 12
Front Raises-----------------------------------------------------2 Sets of 20

F.I.S.T.
06-13-2015, 12:17 AM
MMA circuit again for me today utilizing kettle Bells................

Stretching before and after for 10 minutes
4 Rounds each

Double Reverse Lunges---------------------------10 Each Leg
Double Floor Presses------------------------------10 Reps
Plyo Lunge--------------------------------------------10 Each Leg
Clap Push Ups---------------------------------------10 Reps
Pull Ups------------------------------------------------AMRAP in 30 seconds.
Alternating Battle Ropes w Squats-------------30 Seconds

Stationary Bike for 15 minutes.

gymdad
06-13-2015, 01:38 AM
Very nice workout brother

F.I.S.T.
06-14-2015, 02:19 PM
Off from the iron for the weekend.Family stuff.

F.I.S.T.
06-16-2015, 01:10 AM
Back day today...........

Stretching 10 Minutes before and after.
Elliptical for 15 minutes before and after

Lat Pull Downs----------------------------4 Sets of 12
Dead Lifts-----------------------------------5 Sets of 8

One Arm Dumb Rows------------------3 Sets of 8
Super Set With
Wide Grip T-Bar Rows----------------3 Sets of Max Reps

Close Grip Pull Downs-----------------3 Sets of 10
SuperSet With
Hyper's------------------------------------3 Sets of 15

F.I.S.T.
06-16-2015, 05:50 PM
Battle Ropes this morning.

6 Rounds Each Circuit of 30 seconds each

Battle Rope Circle Waves
Battle Rope Jump Slam
Battle Rope Alternating Wave W/Squat
Battle Rope Kneel to Stand Wave
Battle Rope Alternating Wave W/ Side Lunge
Battle Rope Low to High Chop

Tread Mill on low for 15 minutes.

F.I.S.T.
06-18-2015, 12:32 AM
Bi's and Tri's today.

Elliptical 15 minutes before and after.
Stretching 10 minutes before and after.
Wrist Curls Behind Your Back----------------2 Sets of 20

Wide Grip EZ Bar Curls---------------------------4 Sets of 8
Close Grip EZ Bar Curls--------------------------4 Sets of 8
Alternating Dumb Curls---------------------------3 Sets of 6
Rope Hammer Curls------------------------------3 Sets of 6

Decline Skull Crushers--------------------------4 Sets of 8
Close Grip Bench Press-------------------------4 Sets of 8
Press Downs---------------------------------------4 Sets of 10

F.I.S.T.
06-18-2015, 11:42 PM
Off from the iron today.I did get to do yard work with my Queen though.Thats ALWAYS a workout.LMAO

F.I.S.T.
06-19-2015, 11:50 PM
Chest Day today.......

Stretching 10 minutes before and after.
Elliptical 15 minutes before and after.


Dips--------------------------------------------8 Sets of 8
Reverse Grip Bench Presses-------------8 Sets of 8
Flat Bench Cable Flyes--------------------8 Sets of 8
Dumb Pullovers-----------------------------8 Sets of 8
Push Ups------------------------------------AMRAP ( I hit 45)

gymdad
06-20-2015, 12:05 AM
Looking good brother F.I.S.T.

F.I.S.T.
06-20-2015, 12:45 AM
Thanks my friend.Felt good today.Went with the 8x8 protocol and finished with the push ups for a final burn.WOW!!! LMAO

F.I.S.T.
06-20-2015, 10:43 PM
MMA striking,take down defense and multiple opponent grappling drills for an hr and a half.

F.I.S.T.
06-21-2015, 03:25 PM
Today no gym for me.All family day.

F.I.S.T.
06-23-2015, 12:08 AM
Leg day again today.

Stretching 15 minutes before and after w/o.
Stationary Bike for 15 minutes after w/o.

Did 5 sets of 12 as follows........

Set 1------ 12 reps then drop wt 20% and rep till failure (RPF)
Set 2-------12 Reps,20% less and RTF,20% less & RTF
Set 3-------12 Reps,20% less and RTF,20% less RTF,20% less & RTF
Set 4-------12 Reps,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF
Set 5-------12 Reps,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF,20% less & RTF.

Leg Presses
Smith Machine Squats
Stiff Leg Deads
Donkey Calf Raises.

Pestosterone
06-23-2015, 10:14 AM
Nice! I like this one

F.I.S.T.
06-24-2015, 12:04 AM
Thanks Pestosterone.I can definitely feel it today.I CAN BARELY WALK STRAIGHT.LMFAO.

F.I.S.T.
06-25-2015, 12:01 AM
Back day today..............

Stretching 15 minutes before and after w/o.
Elliptical for 15 minutes before and after w/o.


Deads with Shrugs-----------------------------4 sets of 5 with 3 shrugs at end on each set.
Weighted Pull Ups ( 35lb plate)-------------3 Sets of AMRAP.I hit 15,12,13
One Arm Dumb Rows------------------------3 Sets of 8
Straight Arm Pullovers------------------------4 Sets of 12
Weighted Hypers (45lb plate)---------------3 Sets of 10 with 5 sec pause at top
Rolling Dumb Shrugs-------------------------3 Sets of 15

F.I.S.T.
06-25-2015, 11:33 PM
Off day today.

F.I.S.T.
06-26-2015, 11:49 PM
Tri's and Bi's................

Stretching 10 minutes before and after w/o.
Treadmill for 10 minutes before and after w/o.


Decline Skull Crushers---------------------3 Sets of 15
Dips--------------------------------------------3 Sets of 21's
Diamond Push Ups-------------------------3 Sets of AMRAP
Squat Rack Triceps Press ladder--------3 Rounds up the rack.(Start with bar at knee level and AMRAP,then move bar up one pin hole and continue all the way up.

Barb Curls-----------------------------------3 Sets of 21's
High Pulley Cable Curls------------------3 Sets of 12
Incline Alternating Dumb Curls---------3 Sets of 10

gymdad
06-27-2015, 12:45 AM
Workouts looking great brother, keep inspiring me while I'm out!!!

F.I.S.T.
06-27-2015, 12:52 AM
Thank Gymdad.Im trying.

Hang in there brother,you'll be healed up in no time and banging away at the iron again better and stronger than ever.

F.I.S.T.
06-27-2015, 09:35 PM
Off for the weekend.All family time for me.

F.I.S.T.
06-28-2015, 08:42 PM
Well I was supposed to be off for the weekend but a couple of my sons wanted to train with them so we did chest and tris.

For me I just ran a bench press ladder starting with the highest incline and repping out and moving it down one notch each time and continuing like this all the way down.

Did the same for Tri presses dropping the wt 5lbs each time and repping out.

Just did arms the other day so this was just a little overkill for me but how could I say no to my boys.LOL

F.I.S.T.
06-29-2015, 11:36 PM
MMA circuit training today............

4 Rounds of each.

Barbarian Squats------------------------25 Reps
Sand Bag Shouldering-------------------30 Seconds
Sledge Hammers to Right Side----------30 Seconds
Grave Diggers to Right Side-------------30 Seconds
Sledge Hammers to Left Side------------30 Seconds
Grave Diggers to Left Side---------------30 Seconds
Kayak Rowing---------------------------60 Touches

Elliptical--------------------------------15 Minutes
Stretching-----------------------------10 Minutes

F.I.S.T.
06-30-2015, 11:38 PM
Off today.Im friggin beat.

F.I.S.T.
07-02-2015, 01:13 AM
Back & Bi's today.............

Warm up on elliptical for 15 minutes.

Rest Pause Bent Over Rows---------5 Sets of 5
Weighted Pull Ups (25lb 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

Barbell Curls------------------------3 Sets of 8
Reverse Curls----------------------3 Sets of 8
Concentration Curls--------------4 Sets of 15
Alternating Dumb Curls---------3 Sets of 12

Cool down on Treadmill for 10 minutes.

F.I.S.T.
07-04-2015, 07:00 PM
Been off for the weekend but will be hitting chest again on Monday.

F.I.S.T.
07-07-2015, 12:07 AM
Chest today.Went low sets and high reps with 60% max lift for REPS weight.(Not 1 rep max)

Elliptical before and after for 15 minutes
Stretching before and after for 10 minutes


Flat Bench Press-------------------------------2 Sets of 20
Incline Dumb Presses------------------------2 Sets of 30
Decline Dumb Presses----------------------2 Sets of 30
Pec Dec------------------------------------------2 Sets of 15
Push Ups----------------------------------------AMRAP (I HIT 55 THIS TIME)


I was sweating like a mutha this workout.Definitely sweating out all the drinks from over the weekend.LMFAO.

F.I.S.T.
07-07-2015, 11:24 PM
MMA training and Kettle Bell circuit again today.......

Skip rope 10 minutes before.
Stretching before and after 10 minutes.

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.....3 Rounds of 30 seconds each,except where noted.

Heavy Swings
Over Head Swings
Squats w. Over Head Press
Clean & Jerk
Deads
Jump Squats-------15-20 Reps

F.I.S.T.
07-08-2015, 11:17 PM
Back day today.............

Stretching 10 minutes before and after
Elliptical 15 minutes before and after


Deads--------------------------------4 Sets of 8
Bent Over Rows------------------3 Sets of 15
Wide Grip Pull Ups--------------3 Sets of 15
Stiff Arm PullDowns-------------2 Sets of 20

gymdad
07-09-2015, 12:17 AM
Workouts looking great brother keep on inspiring

F.I.S.T.
07-09-2015, 12:24 AM
Thanks Gymdad my friend.Im only trying to keep up with you.

gymdad
07-09-2015, 12:28 AM
Whatever lol that's funny right there my friend!!!

F.I.S.T.
07-09-2015, 12:44 AM
Its true my brother.You're doing great and a true inspiration to so many here.

Glad to see you getting back into your workouts and more importantly,doing so wisely.

F.I.S.T.
07-09-2015, 11:51 PM
No iron today.Just some running in the park with the family.

gymdad
07-10-2015, 01:22 AM
That's one of the best workouts right there time in the park with the family!!!!

F.I.S.T.
07-10-2015, 06:41 PM
Traps and shoulders today............

Stretching 10 minutes before and after.
Light job for 15 minutes after.

Seated Plates Raises w 45lb Plate-----------------3 Sets of 12
Seated Lateral Raises---------------------------------3 Sets of 15
Seated Clean & Press w Shrugs-------------------3 Sets of 12
Rolling Dumb Shrugs----------------------------------1 Set of 50

F.I.S.T.
07-14-2015, 12:04 AM
Leg day today......

Stretching 15 Minutes before and after
Stationary Bike 10 minutes before and after.

Ft Squats----------------------------------------4 Sets of 10
Dumb Step Ups-------------------------------3 Sets of 15
Leg Presses-----------------------------------3 Sets of 10
Leg Ext's----------------------------------------3 Sets of 15
Lying Leg Curls-------------------------------3 Sets of 15
Standing Calf Raises------------------------4 Sets of 15

Smith Machine Squats 50% Max--------1 Set of 30 (This is a final burn to really fry my legs)

I actually felt like I was going to puke after this workout.Too much easting and drinking at the beach this weekend.LMAO

F.I.S.T.
07-14-2015, 11:11 PM
MMA 15lb Mace training today..........

4 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

10-2's for 1 minute
Sledge Hammers for 45 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 45 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-30 touches to each side

Stretching for 10 minutes
Light walk for 15 minutes

gymdad
07-15-2015, 12:23 AM
Workouts look great as always brother!! Keep on inspiring me and others!!!

jwrdeals
07-15-2015, 01:48 AM
Good stuff bro. Keep it up!

F.I.S.T.
07-15-2015, 02:19 AM
Thank you jwrdeals. I don't plan on stopping anytime soon.LOL

- - - Updated - - -

Thanks Gymdad my friend.You as well sir.

F.I.S.T.
07-15-2015, 11:54 PM
Off today.Actually feel pretty tired today.My ass was dragging all day.

gymdad
07-16-2015, 12:21 AM
Get some rest brother your bodybis telling you it needs it!!

F.I.S.T.
07-17-2015, 12:22 AM
Well back to it................Tri's and Bi's again today.

15 minutes of take down and guard defense drills for warm up.
10 minutes of stretching before and after.
Treadmill for 10 minutes after wards.

Super Set
Close Grip Bench Presses-------------------4 Sets of 10
Triceps PressDowns--------------------------4 Sets of 15

Decline Skull Crushers-----------------------3 Sets of 12
Dumb Kick Backs-----------------------------2 Sets of 20

SuperSet
Barb Curls------------------------------------4 Sets of 10
Alt Dumb Hammer Curls------------------4 Sets of 15

Spider Curls---------------------------------4 Sets of 15
Concentration Curls-----------------------3 Sets of 15

gymdad
07-17-2015, 12:27 AM
Looking great brother F.I.S.T. keep on inspiring me

F.I.S.T.
07-18-2015, 11:10 PM
MMA circuit today.............

Stretching 10 minutes before and after.

4 rounds of each.

Double Reverse Lunges----------------10 Reps each leg.
Double Floor Presses--------------------10 Reps
Plyo Lunge----------------------------------15 Reps
Clap Push Ups-----------------------------15 Reps
Pull Ups--------------------------------------10 Reps
Battle Ropes-------------------------------High to Low Chop 45 Seconds

F.I.S.T.
07-20-2015, 11:41 PM
Back day today.Went with a powerlifting style workout today......

Elliptical for 15 minutes before and after.
Stretching for 10 minutes before and after.


Barbell Rows--------------------------------3 Sets of 8
Pendlay Rows------------------------------5 Sets of 5
Pull Ups--------------------------------------4 Sets of 15
T-Bar Rows---------------------------------3 Sets of 8
Barbbell Rows-----------------------------4 Sets of 12

gymdad
07-21-2015, 01:16 AM
Wow that's a rough looking workout brother!!

F.I.S.T.
07-21-2015, 01:40 AM
Pretty tough Gymdad.

I never go max eights anymore so I can usually bang out more reps but focus on really strict form and feeling the movements.Also,ive found that I get the best results from my workouts with lighter weight but exploding on each and every rep and really squeezing at the end on the movement.As ive aged,the specific types of workout protocols have changed with my changing requirements.At ,my age,im not looking to add mass,only maintain.

Also,ive suffered my share of injuries in my day and dont want to add to that list so by utilizing this type of protocol,I almost eliminate the risk completely.

Thanks for following along and for the replies my friend.

frandman2014
07-21-2015, 02:23 PM
Consistency it is the key.
And you got it

F.I.S.T.
07-22-2015, 12:09 AM
Off today.Today I actually took completely off from the iron and from my biz.Lazy day for me which is so far and in between..LOL

gymdad
07-22-2015, 12:21 AM
Your body probably needed it!! Enjoy the day off!!

F.I.S.T.
07-22-2015, 11:23 PM
Thanks Frandman.Been at it for over 4 decades so cant stop now.LOL.

F.I.S.T.
07-22-2015, 11:34 PM
Leg Day again today.

Stretching for 15 minutes before and after.
Stationary Bike after for 10 minutes.


Leg Ext------------------------------------2 Sets of 15 for warm ups and then 4 Sets of 10
Seated Leg Presses-------------------4 Sets of 15

Super Sets:
Hack Squats-----------------------------3 Pyramiding Sets of 12
Walking Lunges------------------------3 Pyramiding Sets of 25 each Leg

Super Sets:
Sideways Single Leg Presses-----3 Sets of 15 per Leg
High Foot Single leg Presses------3 Sets of 15 per leg

Super Sets:
Smith Machine Ft Squats-----------3 Sets of 12
Box Jumps------------------------------3 Sets of 10

Leg Ext w 50% max-----------------------------------4 Sets of 12 (This was for a final burn)

gymdad
07-22-2015, 11:49 PM
Very nice bet your legs are feeling it!!!

F.I.S.T.
07-23-2015, 12:15 AM
Fucking a they are.Fried man.But it hurts so gooooooood.LMFAO

frandman2014
07-23-2015, 05:30 AM
Thanks Frandman.Been at it for over 4 decades so cant stop now.LOL.
40 years???
I'm 37 lol
How old are you if you don't mind me asking???
One more thing....
I am looking for Streaching techniques and info after my weight sessions ...I know I lack i a lot in that aspect... I looked in a few websites but not getting into it.....
Thanks a lot for all the great info you add daily...

Pestosterone
07-23-2015, 11:00 PM
Second the notion for stretching!!! Make a tutorial thread please FIST!!! Make it a sticky

F.I.S.T.
07-24-2015, 12:11 AM
Im almost 60 yrs young Frandman.

Thanks for the kind words.I love being in the community and passing along information I feel will be of interest to others as it is for me.In addition,I love hearing from everyone with their opinions and views on things so its always good to get feedback on the threads I post.The thing is,not everyone will always agree on everything and thats ok.Just because I post my opinion or even firsthand experience or reaction from something,does it mean that others will have or feel the same and I love hearing about it just the same.Thats what a family does.

Thanks as well for the suggestion on a stretching thread.I will certainly start one asap.

- - - Updated - - -

I absolutely will Pestosterone.

Thanks.

F.I.S.T.
07-24-2015, 12:35 AM
Off today.Had some running around to do with my Queen so I got that done.My legs are still dead from yesterday anyway.LOL

F.I.S.T.
07-24-2015, 11:46 PM
Back & Traps day baby...............

Sprinting for 10 minutes before
Stretching for 10 minutes before and after
Elliptical for 15 minutes after.


T-bar Rows---------------------------------------------4 Sets of 6
Dumbbell PullOver-----------------------------------3 Sets of 15
Pull Ups to Sternum---------------------------------2 Sets of AMRAP

Super Sets:
Hammer Strength Rows---------------------------2 Sets of 20
Bent Over Rows--------------------------------------2 Sets of 20

Super Sets:
Barbell Shrugs----------------------------------------2 Sets of 20
Smith Machine Behind the Back Shrugs-----2 Sets of 20

gymdad
07-25-2015, 01:07 AM
Nice looking back workout brother that's my problem area is my back

F.I.S.T.
07-25-2015, 11:53 PM
Thanks brother.Well hopefully together we can get that area to become your strong area.

- - - Updated - - -

My workout today consists of grilling and eating and drinking Bourbon on the rocks.Hit the beach early am with the family.came home and had friends over for bbqing,swimming and eating and drinking.Lots of loud music as well,which I LOVE.LMFAO.

F.I.S.T.
07-28-2015, 12:43 AM
Chest day today............

Stretching 10 minutes before and after

Incline Bench presses
2 Warm Up Sets-------------------------------------12,15
5 Working Pyramiding Sets----------------------15,12,10,8,6

DB Flat Benches------------------------------------5 Sets of 10
Incline Dub Flyes-----------------------------------4 Sets of 15
Pull Overs--------------------------------------------4 Sets of 15
Feet Raised Push Ups-----------------------------2 Sets AMRAP For a final pump

Pestosterone
07-28-2015, 10:47 AM
Nice workout! very similar to mine sometimes I forget about pullovers on chest day will do them next chest day love them.

F.I.S.T.
07-28-2015, 11:42 PM
Thanks for the reply Pestosterone.I love pull overs as well.I love the way they feel when really stretching out the ribcage.

F.I.S.T.
07-28-2015, 11:55 PM
Today was an off day for me from the iron.Did an hour of striking and conditioning drills though.

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 15 minutes of the following combo's

Jab,Jab,Cross
Jab,Hook,Cross
Hook,Jab,Cross

Stretching 15 minutes before and after.

gymdad
07-29-2015, 12:47 AM
Looking great brother!!!

F.I.S.T.
07-29-2015, 01:56 AM
Thanks Gymdad my brother.

Pestosterone
07-29-2015, 11:21 PM
Interesting to read these fight training workouts. I have never done anything like that very cool.

F.I.S.T.
07-29-2015, 11:49 PM
Thanks Pestosterone.I hope you get to try some of them out sometime.Fantastic cardio workout brother.

F.I.S.T.
07-29-2015, 11:55 PM
Shoulder workout today...........

Stretching for 10 Minutes before and after
Elliptical for 10 minutes after

DumbBell Shoulder Presses-----------------------------4 Sets of 12
Clean & Presses---------------------------------------------3 Sets of 10

SuperSets:
Upright Rows-------------------------------------------------3 Sets of 12
Barb Front Raises------------------------------------------3 Sets of 15

Reverse DumbBell Flyes--------------------------------2 Sets of 15
DumbBell Rolling Shrugs--------------------------------2 Sets of 15
Face Pulls----------------------------------------------------2 Sets of 15

SuperSets:
Side Laterals------------------------------------------------1 Set of 30
Dumb Front Raises---------------------------------------1 Set of 30

gymdad
07-30-2015, 12:41 AM
Shoulders, one of my favorites, just wish my shoulders would respond better genetically speaking!!

F.I.S.T.
07-30-2015, 11:30 PM
No iron today.I did play some b-ball with my kids though and went out with my younger ones with their bikes.Nothing like running after your kids while trying to teach them to ride a bike on their own.LMAO

gymdad
07-30-2015, 11:56 PM
That's awesome brother!!!

Win All Day
07-31-2015, 09:41 PM
Active rest days are necessary, I bet your "Rest days" are actually super action packed with all the kiddo's haha!
Log looks great man, how long have you been training MMA?

F.I.S.T.
08-01-2015, 12:10 AM
You're right about that Win All Day,the workouts with the kids seem tougher than my gym workouts.At least with the gym,im in do my workout and im done.With the kids im never done.LMFAO.

Ive been training martial arts for about 48 yrs and MMA for about 30.I started with Tae Kwon Do and then switched to Wing Chun Kung Fu which I stayed with through school and into the Marine Corps which introduced me to mixed martial arts.Was in the Corps for 26 yrs with it and have stuck with it to this day.When I neared retirement from the Corps,I opened a dojo with a couple friends which we later added a full gym to and then further down the road added a health food cafe.

30 yrs later here I am still with my biz but finally semi-retired but am still there almost daily.Well less and less lately as im enjoying my new found family times.LOL.To this day,I still train and teach it as well.

Anyway,thats the long version answer to your question.LMAO.

F.I.S.T.
08-01-2015, 12:18 AM
Bi's,Tri's and Forearms today............


Stretching 15 minutes before and after.

EZ Bar Curls
2 Warm up Sets-----------------------------15 Reps
4 Working Sets------------------------------8 Reps

Preacher Curls
2 Warm Up Sets----------------------------15 Reps
2 Working Sets-----------------------------10 Reps

Seated Dumbbell Curls
3 Working Sets----------------------------10 Reps Each Arm
1 Burn Set-----------------------------------15 Reps Each Arm

Close Grip Bench Presses
2 Warm Up Sets---------------------------15 Reps
4 Working Sets----------------------------8 Reps

Weighted Dips (45lb plate)-------------8 Reps

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

Win All Day
08-01-2015, 08:56 AM
You're right about that Win All Day,the workouts with the kids seem tougher than my gym workouts.At least with the gym,im in do my workout and im done.With the kids im never done.LMFAO.

Ive been training martial arts for about 48 yrs and MMA for about 30.I started with Tae Kwon Do and then switched to Wing Chun Kung Fu which I stayed with through school and into the Marine Corps which introduced me to mixed martial arts.Was in the Corps for 26 yrs with it and have stuck with it to this day.When I neared retirement from the Corps,I opened a dojo with a couple friends which we later added a full gym to and then further down the road added a health food cafe.

30 yrs later here I am still with my biz but finally semi-retired but am still there almost daily.Well less and less lately as im enjoying my new found family times.LOL.To this day,I still train and teach it as well.

Anyway,thats the long version answer to your question.LMAO.

Damn, that's majorly impressive, honestly. I trained MMA for a couple years, fell out of it for a period of time. I'm planning on getting back into it this winter as that's my off season from work.
That's awesome man; solid background in pretty much everything fittness/health related. No wonder you have so much knowledge on this forum. Glad to have you here boss!
Glad to hear you're able to start enjoying some of retirement! You've definitely earned it, sounds like you maintain an extremely busy lifestyle still though!

F.I.S.T.
08-02-2015, 03:18 AM
Thank you very much Win All Day.I really appreciate it.

Yea,ive busted my butt and still do to this day but I don't know how to do it any other way.LMAO. I do still keep a pretty busy lifestyle but now its more with the family instead of the biz.Thank God I got to a point where I had the right crew,and the right sponsors to ease up on the reigns and let others run it for me.It was a fucking hard decision i;ll tell ya.When you spend you're life building and growing something,its amazingly hard to turn her over to others to carry that lifes legacy.

But it's inevitable so I had to do it while I was still young enough to enjoy it.

F.I.S.T.
08-03-2015, 03:10 PM
Today was supposed to be an iron day for me but yesterday we want hiking and swimming and im whooped today.Went running with dogs,played frisbee with the kids,and hiked for about 5 miles.My ass is draggin.LOL.Will be hitting it again tomorrow though.

F.I.S.T.
08-05-2015, 05:41 PM
Man,ive been on the go lately with the family doing all kinds of activities so its been busting my butt.Strapping my energy for the iron.LMAO.Well today was leg day so I did hit it but went a little easier than normal.

Warm up with 15 minutes of treadmill.
Stretching 10 minutes before and after.

Ft Squats------------------------------------4 Sets of 15
Hack Machine Squats------------------3 Sets of 10
Leg Ext--------------------------------------3 Sets of 12
Leg Curls-----------------------------------2 Sets of 20

Pestosterone
08-05-2015, 07:26 PM
Training around a family is tough sometimes family comes first though!

F.I.S.T.
08-05-2015, 11:09 PM
You got that right Pestosterone my brother.But ive missed too many yrs with my family so now that I have the xtra free time,im enjoying every second I can with them.The gym isnt going anywhere.LOL

F.I.S.T.
08-07-2015, 05:36 PM
Back day this morning...............

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after

Wide Grip Pull Ups------------------------4 Sets of 15

Super Sets:
Lat Pull Downs-----------------------------4 Sets of 12
Seated Rows-------------------------------4 Sets of 12

Bent Over Rows---------------------------4 Sets of 10
Inverted Rows-----------------------------2 Sets of 25

gymdad
08-07-2015, 10:24 PM
Nice workout brother F.I.S.T.

F.I.S.T.
08-08-2015, 09:42 PM
Thanks Gymdad.Its been tough this week to keep the intensity in the gym because we've been running around every day doing more activities.But im hanging in there.Barely.LOL

gymdad
08-09-2015, 12:10 AM
But that family time is precious!!! Keep doing what you are doing brother you are inspiring even out of the gym!!

F.I.S.T.
08-11-2015, 11:55 PM
Sorry guys,I tried to post this up yesterday but had problems with my connection.But it seems to be all fixed today so here it is.Yesterday's shoulder workout.........


Elliptical for 15 minutes before
Treadmill for 15 minutes after
Stretching for 15 minutes before and after.

Military Presses
2 Warm Ups Sets----------------------------15 Reps
4 Working Sets-------------------------------10 Reps

Barbell Front Raises-----------------------3 Sets of 12
Seated Dumbbell Presses---------------4 Sets of 10 each
Cable Side Laterals------------------------2 Sets of 15
Upright Rows--------------------------------2 Sets of 15

- - - Updated - - -

Off Today.

frandman2014
08-12-2015, 04:05 AM
Enjoy day off mate

F.I.S.T.
08-13-2015, 12:10 AM
Chest day today..............

Calisthenics for 15 minutes before
Treadmill for 10 minutes after
Stretching for 15 minutes before and after


Flat Bench Presses---------------------5 Sets of 10
Incline Dumbbell Presses-------------4 Sets of 12
Flat Bench Flyes-------------------------3 Sets of 12
Dips------------------------------------------5 Sets of 10
Dumbbell Pullovers---------------------4 Sets of 6

frandman2014
08-13-2015, 01:31 AM
What's
Calisthenics?

Pestosterone
08-13-2015, 02:01 AM
Old school stuff hell yea! military training boot camp stuff like in full metal jacket!!! Hope I'm remembering correctly.lol nice workout

F.I.S.T.
08-13-2015, 11:22 PM
No gym for me today.But I did play some zombie killing video game with the kids that was pretty intense.LOL

F.I.S.T.
08-14-2015, 11:11 PM
Circuit training today............

Stretching 15 minutes before and after.

4 Rounds of each with no rest between exercises.1-2 minutes rest between circuits.


Jumping Squats---------------------------------20 Reps
Close Grip Push Ups--------------------------15 Reps
Pistol Squats-------------------------------------8 Reps each Leg
Wide Grip Pull Ups to Sternum-------------12 Reps
Extra Wide BW Squats-----------------------20 Reps
Feet Elevated Push Ups--------------------12 Reps
Inverted Rows----------------------------------15 Reps

F.I.S.T.
08-17-2015, 11:25 PM
Tris and Bis today...............

3 Rounds of sprints for 30 seconds each before
Elliptical after for 10 minutes
Stretching for 10 minutes before and after


Rope Tri Ext----------------------------------4 Sets of 12
Close Grip Bench Presses--------------4 Sets of 10
Down the rack BW Tri Ext---------------5 Sets of 25,20,15,12,10
Close Grip Push Ups---------------------2 Sets of 15
Ez Bar Curls---------------------------------4 Sets of 12
High Pulley Cable Curls-----------------3 Sets of 12
Preacher Curls-----------------------------3 Sets of 15
Lying Lat PullDown Curls---------------2 Sets of 20

gymdad
08-18-2015, 12:00 AM
Workouts are looking supurb brother you are a true inspiration to me!!

F.I.S.T.
08-18-2015, 12:03 AM
Thank you very much my friend.

I can honestly say that the feeling of inspiration is mutual.You are making amazing progress after your surgery.Truly impressive man.

frandman2014
08-18-2015, 06:05 AM
Nice one mate..

Pestosterone
08-18-2015, 10:34 AM
Sprints r tuff I wish I could do hill sprints like 3x a week that would keep me shredded but i am always impatient and end up wearing out my feet or ankles progressing to fast lol i have to stand up all day as well which doesn't not help

F.I.S.T.
08-19-2015, 11:30 PM
Legs today boys and girls.Probably my favorite bodypart to workout.Killed it today and my legs are done.

Elliptical before for 15 minutes
Slow walk after for 10 minutes
Stretching before and after for 10 minutes


Squats--------Pyramid up in wt and down on reps
9 Sets------------------------------20,18,16,14,12,10,8,6,4

Ft Squats------Pyramid down in wt and up in reps
9 Sets-----------------------------4,6,8,10,12,14,16,18,20

Leg Curls------------------------4 Sets of 15
Leg Press Calf Presses-----4 Sets of 15

I almost needed help not only walking to my car but even driving home.LOL

gymdad
08-20-2015, 01:04 AM
Killer looking workout brother!!!

frandman2014
08-20-2015, 04:58 PM
That's the only way ..hard

F.I.S.T.
08-22-2015, 12:38 AM
Thanks guys.

Back day this morning..............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after.


Tri Set:
Pull Ups--------------------------------------3 Sets of 15
Reverse grip Lat Pull Downs---------3 Sets of 15
Seated Rows------------------------------3 Sets of 15

Straight Arm Pull Downs--------------3 Sets of 12
Pull Overs----------------------------------3 Sets of 15
Inverted Rows----------------------------2 Sets of 15

gymdad
08-22-2015, 12:42 AM
Great looking workout brother!!!

F.I.S.T.
08-25-2015, 12:02 AM
Shoulder day this morning............

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after.


DB Presses--------------------------------------4 Sets of 12
Military Presses on Smith Machine------4 Sets of 15
Cable Side Laterals--------------------------4 Sets of 12
Upright Rows----------------------------------5 Sets of 10
Rear Delt Flyes-------------------------------4 Sets of 12
Face Pulls--------------------------------------3 Sets of 10
Dumb Shrugs---------------------------------2 Sets of 30

gymdad
08-25-2015, 01:15 AM
Very nice brother F.I.S.T!!!!

F.I.S.T.
08-25-2015, 01:25 AM
Thank you sir.

F.I.S.T.
08-26-2015, 12:10 AM
MMA circuit training today.


Elliptical for 10 minutes before
Slow Walk for 10 Minutes after
Stretching for 15 minutes before and after.


Left Foot over Right Crunches------------------------40 Reps
Right foot over Left Crunches-------------------------40 Reps
Feet Together Crunches--------------------------------40 Reps
Twisting Crunches----------------------------------------40 Reps
Leg Raises w/Toe Touches----------------------------40 Reps
Planks--------------------------------------------------------45 Seconds
Feet Raised Crunches--------------------------------- 40 Reps
Planks--------------------------------------------------------45 Seconds
Left Side Planks-------------------------------------------45 Seconds
Right Side Planks-----------------------------------------45 Seconds

Rest 1 Minute

40 Ft Rope Climb---------------------------------------1 Round

Rest 2 Minutes

Wall Squats W Medicine Ball------------------------3 Rounds of 5 Minutes Each with 1 minute rest in between each round.

Rest 1 Minute

Battle Ropes---------------------------------------------2 Rounds of 45 Seconds with 1 Minute rest between each round

Rest 2 Minutes

Tire Slams-----------------------------------------------2 Rounds of 45 Seconds
Tire Flips-------------------------------------------------2 Rounds of 45 Seconds

Sauna for 20 Minutes after this one.Kicked my ass today.

F.I.S.T.
08-30-2015, 02:15 PM
Back this morning...........

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after


Deads----------------------------------4 Sets of 12
Bent Over Rows---------------------4 Sets of 15
Seated Rows-------------------------3 Sets of 15
Wide Grip Lat Pull Downs---------5 Sets of 12
Stiff Arm Pull Overs-----------------4 Sets of 12

gymdad
08-30-2015, 09:42 PM
Workouts looking solid brother

F.I.S.T.
09-01-2015, 12:24 AM
Off today.

F.I.S.T.
09-02-2015, 01:10 AM
Arms today.

Stretching for 15 minutes before and after
Elliptical for 15 minutes before and after.


Triangle Grip Push Ups----------------------4 Sets of 15
Triceps Push Downs-------------------------4 Sets of 15
Decline Skull Crushers----------------------4 Sets of 15
Triceps Kickbacks----------------------------2 Sets of 30

EZ Bar Curls----------------------------------4 Sets of 15
Alt Dumb Curls-------------------------------4 Sets of 12
Dumb Hammer Curls-----------------------3 Sets of 12
Preacher Curls-------------------------------2 Sets of 25

F.I.S.T.
09-03-2015, 12:06 AM
Back today..............


Stretching for 10 minutes before and after


Bent Over Rows:
2 Warm up Sets---------------------------------25
4 Working Sets----------------------------------12

OverHand Wide Grip PullDowns-----------4 Sets of 15
UnderHand Close Grip PullDowns--------4 Sets of 15
Seated Rows-----------------------------------3 Sets of 15
GoodMornings---------------------------------2 Sets of 12

gymdad
09-03-2015, 01:05 AM
Looking good brother

F.I.S.T.
09-04-2015, 11:50 PM
Chest day this morning before the weekend off...........

Stretching 10 minutes before and after.
Tread mill 10 minutes before and after


Incline Bench Presses-----------------------5 Sets of 12
Flat Bench Presses---------------------------4 Sets of 12
Decline Dumb Presses----------------------4 Sets of 15
Feet Raised Push Ups----------------------2 Sets of 20
High Cable Cross Overs--------------------2 Sets of 20
Lower Cable Cross Overs------------------2 Sets of 15

F.I.S.T.
09-07-2015, 09:09 PM
Today was all MMA.................

Skip rope for loosen and warm up for 10 minutes.
Stretching for 10 minutes before and after.


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 on one.

100m sprints.

F.I.S.T.
09-08-2015, 11:30 PM
Rest day today.

gymdad
09-09-2015, 12:35 AM
Got to have the rest!!!

F.I.S.T.
09-10-2015, 11:01 PM
Legs this morning.................


Sprints for 20 minutes before
Elliptical after for 10 minutes
Stretching for 10 minutes before and after


Smith Machine Squats---------------------2 Sets of 25
Leg Presses----------------------------------2 Sets of 25
Ft Squats--------------------------------------2 Sets of 12
Stiff Legged Deads-------------------------2 Sets of 15
Standing Calf Raises----------------------2 Sets of 30

gymdad
09-11-2015, 01:17 AM
Great looking workout brother

F.I.S.T.
09-12-2015, 02:19 AM
MMA 15lb Mace training today..........

Stretching for 10 minutes before and after
Elliptical for 10 minutes before and after.

3 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

10-2's for 1 minute
Sledge Hammers for 45 seconds to right side
360's--15 each direction (10lb mace for these)
Sledge Hammers for 45 seconds to left side
Ballistic Curls for 1 minute
Barbarian Squats for 1 minute
Kayak Rowing-35 touches to each side

F.I.S.T.
09-15-2015, 02:58 AM
Back this morning.............

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after


Deads------------------------------------5 Sets of 12
Bent Over Rows----------------------4 Sets of 10
Wide Grip Lat Pull Downs---------4 Sets of 12
Stiff Arm Pull Downs----------------3 Sets of 10

F.I.S.T.
09-15-2015, 11:10 PM
No iron for me to today.Went to the park with the family and tossed the Frisbee around with the kids and the dogs.

F.I.S.T.
09-16-2015, 11:48 PM
Chest and Tri's this morning.........

Today was an all out push up workout and only hit tri's with BW exercises.

Push Ups---------------------------------3 Sets of 30
Wide Push Ups-------------------------3 Sets of 30
Feet Elevated Push Ups-------------3 Sets of 20
Incline Push Ups Off Bench---------3 Sets of 40
Close Grip Push Ups------------------3 Sets of 15
Dips-----------------------------------------3 Sets of 15
French Presses Off Squat Bar------3 Sets of 20

F.I.S.T.
09-19-2015, 11:50 PM
Delts this morning..........

Elliptical for 15 minutes before and after
Stretching for 10 minutes before and after

Seated Dumb Presses---------------------4 Sets of 15
Upright Rows--------------------------------4 Sets of 15
Reverse Pec Dec--------------------------3 Sets of 12
Ft Raises with Ex Curl--------------------3 Sets of 12
Side Raises---------------------------------3 Sets of 12

F.I.S.T.
09-21-2015, 11:29 PM
Back and Bi's................

Jog for 15 minutes before
Stationary Bike for 10 minutes after
Stretching 10 minutes before and after

Wide Grip Pull Ups---------------------4 Sets of 15
Seated Rows----------------------------4 Sets of 12
Dumb Rows-----------------------------3 Sets of 12

EZ Bar Curls----------------------------4 Sets of 12
Reverse Curls--------------------------4 Sets of 12
Cable Preacher Curls----------------3 Sets of 15
Standing Concentration Curls------3 Sets of 15

F.I.S.T.
09-22-2015, 11:45 PM
Off day today.

F.I.S.T.
09-23-2015, 11:16 PM
Leg day this morning............

Elliptical for 15 Minutes before
Light walk for 10 minutes after
Stretching for 10 minutes before and after

Ft Squats-------------------------------4 Sets of 20,15,12,10
Smith Machine Squats-------------3 Sets of 15,12,8
Leg Presses---------------------------3 Sets of 10,20,30
Leg Curls-------------------------------2 Sets of 15
Standing Calf Raises---------------2 Sets of 25

F.I.S.T.
09-24-2015, 11:50 PM
All MMA circuit this morning.........

Stretching for 15 minutes before and after

5-5 minute rounds.

Round 1:
Warm up jump rope for 5 minutes.

Round 2--5 Minutes:
Shadow Box for 3 minutes
Jumping Squats---20 Reps
Push Ups -----------20 Reps
Plank for the remainder to run out the last of the 5 minutes

Round 3--5 Minutes on Heavy Bag:
50 Jabs
50 Crosses
50 Jabs and Crosses
25 Jabs,Crosses and Hooks
Jump Rope till 5 minutes has been reached.

Round 4--5 Minutes on Heavy Bag:
Alternating Knee Strikes
Alternating Kicks
50 Jabs and Kicks
50 Crosses and Kicks
Jump Rope till 5 minutes is reached

Round 5--5 Minutes of Grappling Drills:
10 Forward Rolls
10 Backward Rolls
100 Sit Ups
Ground & Pound for 30 Seconds
20 Push Ups
Jump Rope till 5 minutes is reached

F.I.S.T.
09-25-2015, 09:55 PM
No workouts today.Just running around with my Queen.

F.I.S.T.
09-26-2015, 10:35 PM
Today was one of my out of the box,unconventional type of all day work outs.This is an all day push up only workout.The goal is 600 push up.How it works is to hit as many push ups at each session all day long until I reach my #.No gym needed with this one which is great and no matter what im doing,I can jump down and rep out another set towards the goal.

I do a variety of push ups including wide stance,diamond stance,feet raised,incline,etc.

Right now im at 400.Been banging them out since 5am.My fucking chest and arms pumped like a mutha fucker right now!!! Shoulders feel like rubber too!! LMAO.This type of workout definitely kicks your ass and requires a few to several days to fully recover properly.Not a workout that I do regularly but occasionally like to push myself to see what the old man has still got.

F.I.S.T.
09-27-2015, 08:11 PM
My chest is DEAD today as well as my arms.Feels damn good though.Except when my kids jump on me and im ready to go thru the roof.LMFAO.

I ended the day with 720 push ups so I crushed my goal of 600!!!