F.I.S.T. Training Log

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

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

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

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

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

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 Senior Member Find all posts View Profile Close gymdad]

Looking good brother F.I.S.T.

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

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

MMA striking,take down defense and multiple opponent grappling drills for an hr and a half.

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

Today no gym for me.All family day.

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

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 Senior Member Find all posts View Profile Close Pestosterone]

Nice! I like this one

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

Thanks Pestosterone.I can definitely feel it today.I CAN BARELY WALK STRAIGHT.LMFAO.

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

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

Off day today.

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

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