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F.I.S.T. Training Log

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  • 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

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    • 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.

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      • 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

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        • Off from the iron today.I did get to do yard work with my Queen though.Thats ALWAYS a workout.LMAO

          Comment


          • 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)

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            • Looking good brother F.I.S.T.
              GO HARD OR GO HOME!!!


              BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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              • Thanks my friend.Felt good today.Went with the 8x8 protocol and finished with the push ups for a final burn.WOW!!! LMAO

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

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                  • Today no gym for me.All family day.

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                    • 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.

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                      • Nice! I like this one

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

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                          • 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

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                            • Off day today.

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                              • 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

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