F.I.S.T. Training Log

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

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 Senior Member Find all posts View Profile Close Pestosterone]

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

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

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

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 Senior Member Find all posts View Profile Close gymdad]

You recover brother glad you are back!!!

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

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

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 Senior Member Find all posts View Profile Close gymdad]

Nice nice nice F.I.S.T. love that leg workout!!

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

Thanks gymdad.Legs are definitely fried.LOL

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

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

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

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 Senior Member Find all posts View Profile Close gymdad]

Very nice workout brother

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

Off from the iron for the weekend.Family stuff.