F.I.S.T. Training Log

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

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 Senior Member Find all posts View Profile Close gymdad]

Nice workout brother!! Looked like it was pretty intense

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

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 Senior Member Find all posts View Profile Close gymdad]

Enjoy the weekend my brother that's what I'm doing as well!!

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

Another day off for me.Plenty of family stuff today.Movies,the zoo,grilling,etc.

Back at it tomorrow.

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

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 Senior Member Find all posts View Profile Close gymdad]

WOW looks like a rough workout man

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

Definitely gets your heart pounding and soaked from sweat.LOL

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

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

No workout today.Took the day off.

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

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 Junior Member Find all posts View Profile Close justin james]

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 Junior Member Find all posts View Profile Close justin james]

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 Junior Member Find all posts View Profile Close Hactit]

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

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 Senior Member Find all posts View Profile Close Pestosterone]

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...!