F.I.S.T. Training Log

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

Thanks Pestosterone.Great words.

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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 Senior Member Find all posts View Profile Close gymdad]

Nice workout F.I.S.T.

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

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 Senior Member Find all posts View Profile Close gymdad]

Looking good brother!!!

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

Thanks gymdad.Now I just have to kill back on Monday.LOL

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

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 Senior Member Find all posts View Profile Close gymdad]

Tear it up tomorrow brother family first today!!!

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

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 Senior Member Find all posts View Profile Close gymdad]

Looking great my friend!!!

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

Off today.I did get to do some yard work with my Queen though.LOL

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

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 Senior Member Find all posts View Profile Close gymdad]

Great looking workout brother keep on inspiring!!!

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

Lol I am having to google alot your excersizes in the mma circuit, hard core brother!

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

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

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LOL @ Pestosterone.Thanks for following along my friend.

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

Very nice brother keep up the inspiration!!!!