F.I.S.T. Training Log

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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. Senior Member Find all posts View Profile Close F.I.S.T.]

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. Senior Member Find all posts View Profile Close F.I.S.T.]

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 Senior Member Find all posts View Profile Close gymdad]

Workouts are looking supurb brother you are a true inspiration to me!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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 Senior Member Find all posts View Profile Close frandman2014]

Nice one mate..

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

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. Senior Member Find all posts View Profile Close F.I.S.T.]

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 Senior Member Find all posts View Profile Close gymdad]

Killer looking workout brother!!!

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

That's the only way ..hard

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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 Senior Member Find all posts View Profile Close gymdad]

Great looking workout brother!!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

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 Senior Member Find all posts View Profile Close gymdad]

Very nice brother F.I.S.T!!!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Thank you sir.