F.I.S.T. Training Log

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

No iron today.My right shoulder is bothering me today though.May be time for another cortisone shot.

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

Bi's and Tri's this morning.............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


EZ Bar Curls---------------------------5 Sets of 12
Preacher Curls------------------------5 Sets of 15
Seated Incline Dumb Curls-------3 Sets of 10
Close Grip Bench Presses-------5 Sets of 15
Dips--------------------------------------4 Sets of 12
Tri PressDowns----------------------4 Sets of 12

2 Final Burn Sets:
Spider Curls--------------------------1 Set of 30
Reverse Grip Press Downs-----1 Set of 30

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

Went running with the dogs today and actually got my Queen to come along.No iron though.

[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
Treadmill 10 minutes before and after

Incline Bench presses
2 Warm Up Sets--------------------------------------15
6 Working Pyramiding Sets----------------------15,12,10,8,6,2

DB Flat Benches-------------------------------------5 Sets of 10
Incline Dumb Flyes----------------------------------4 Sets of 15
Pull Overs-----------------------------------------------4 Sets of 15
Feet Raised Push Ups-----------------------------2 Sets AMRAP

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

Off for the weekend.

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

Leg day this morning............

Stretching 10 minutes before and after.

Leg Ext-------------------------1 Warm up set of 30
Jumping Squats---------------1 Warm up set of 15

Front Squats-------------------4 Sets of 12
Vertical Leg Presses---------4 Sets of 10
Hack Machine Squats--------3 Sets off 12
Stiff Legged Deads-----------2 Sets of 15
Leg Curls----------------------1 Set of 30

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

I was going to take the day off but was feeling really motivated this morning so decided to hit back.......

Warm Up-------------15 Minutes skipping rope.

Deads------------------------------------3 Sets of 12
Face Pulls------------------------------4 Sets of 12
Wide Grip Pull Downs-------------4 Sets of 15
Behind the Neck Pull Downs----2 Sets of 15
Bent over Rows----------------------2 Sets of 15


Elliptical for 15 minutes
Stretching for 10 minutes before and after

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

Very nice brother

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

Thanks Gymdad my friend.


Took the day off today.

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

Chest this morning............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after

Tri Set Circuit: (No Rest between exercises.2 minute rest between circuit)

Bench Press Negatives------------------------4 Sets of 6 (8 second pause at bottom)
Incline Dumb Presses--------------------------4 Sets of 10 (Explosive)
Decline Dumb Presses------------------------4 Sets of 10 (Explosive)

Push Ups------------------------------------------2 Sets of 40

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

Off today.

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

This was Friday's workout.Went camping for the weekend with the family so I couldnt post it then.

Chest this morning..............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


Flat Bench Presses---------------------------4 Sets of 12
Decline Bench---------------------------------3 Sets of 15
Incline Dumb's--------------------------------3 Sets of 15
Low Position Cable Flyes-------------------3 Sets of 15
Feet Raised Push Ups----------------------2 Sets of 25

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

Legs this morning...............


Stretching 10 minutes before and after
Treadmill for 15 minutes before.
Stationary bike 10 minutes after.


Hack Squats------------------------------4 Sets of 12
Single Leg Presses---------------------4 Sets of 15
Jefferson Squats------------------------3 Sets of 12
Box Jumps--------------------------------2 Sets of 15
Standing Calf Raises------------------2 Sets of 40
Seated Calf Presses-------------------2 Sets of 40

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

Off today.

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

Back this morning.............

Stretching 10 minutes before and after
Elliptical 10 minutes before and after


Pull Ups to Sternum-----------------------4 Sets of 12
Stiff Arm Pull Downs----------------------4 Sets of 20
Face Pulls-----------------------------------3 Sets of 10
Seated Rows-------------------------------3 Sets of 15
Dumb PullOvers---------------------------2 Sets of 30