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real name
Serrata
age
gender
Male
location
Colorado Springs, CO, US
gym
Iron Horse Fitness Center
occupation
Overall Goal
///
Compete
Want to compete, while improving health and wellness.
Progress & Goals
BEFORE
May 18, 2011
CURRENT
Jan 1, 2013
163.4 Lbs.
LEAN BODY MASS
26.6 Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
May 21, 2013
CURRENT BODY FAT
14
%
Jan 1, 2013
PROGRESS HISTORY
Lbs.
2011-04-10,2011-07-07,2012-06-04,2012-10-10,2012-10-23,2012-11-01,2012-11-10,2012-11-13,2012-12-05,2012-12-16,2012-12-27,2013-01-01,2013-05-21
200,194,185,195,192,190,190,189,194,192,190,190,190
Jun 15, 2013
181.1 Lbs.
%
2011-04-10,2011-07-07,2012-10-10,2012-11-10,2012-12-16,2012-12-27,2013-01-01
18,14.8,20,15,14,13,14
Jun 15, 2013
8 %
Lbs.
2011-04-10,2011-07-07,2012-06-04,2012-10-10,2012-10-23,2012-11-01,2012-11-10,2012-11-13,2012-12-05,2012-12-16,2012-12-27,2013-01-01,2013-05-21
164,165.3,157.6,156,153.6,152,161.5,160.6,164.9,165.1,165.3,163.4,163.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Here is my new 6 week workout.
Monday- Chest and Triceps
Medium Barbell Bench- 4 sets 10x10x8x6
Incline Dumbbell Press-4 sets 10x10x8x6
Triceps Rope Pulldowns- 4 sets12x12x10x10
Decline Dumbbell Bench- 4 sets10x10x8x6
Weighted Bench Dips- 4 sets 20x20x10x10
Overhead Rope Triceps Extension- 4 sets 12x12x10x10
Pushups(Wide, Regular, Close)-1 set 10 to 15 each
Tuesday- Cardio, Abs, Strecth
20 min. moderate cardio
Decline Weighted Situp-50reps
Hanging Bent leg Raise-50 reps
Dumbbell Side Bends-50 reps Each Side
Full Body Stretch
Wednesday- Back and Biceps
Pullups- 1 set 25reps
Dumbbell Alternating Curls-4 sets 10x10x8x6
Bent over Barbell Row-4 sets 10x10x10x10
Incline Dumbbell Curls-4 sets 10x10x10x10
Stiff leg Deadlift-4 sets 10x10x10x10
Dumbbell Single Arm Rows- 4 sets 10x10x8x6
Thursday- Cardio, Abs, Strecth
20 min. moderate cardio
Weighted Russian Twist-50 reps
Wipers-50 reps each side
Situps-50 reps
Full body stretch
Friday- Legs, Shoulders
Barbell Squat-4 sets 10x8x6x4
Dumbbell Lunges-4 sets 10x10x10x10
Deadlift-4 Sets 10x8x6x4
Weighted Step ups-50 reps each leg
Dumbbell Lateral Raises-4 sets 10x10x10x10
Arnold Press-4 sets 10x8x8x6
Upright Rows-4 sets 10x10x10x10
Barbell shrugs superset with Dumbbell Shrugs-4 sets 10x10x8x6
Saturday- Cardio, Abs, Stretch
20 min. Moderate Cardio
Kettle Bell Windmill 50 reps each side
Bent knee hip raise 50 reps
Oblique Crunches 50 reps each side
Full Body Stretch
Sunday
Full body Stretch
Monday- Chest and Triceps
Medium Barbell Bench- 4 sets 10x10x8x6
Incline Dumbbell Press-4 sets 10x10x8x6
Triceps Rope Pulldowns- 4 sets12x12x10x10
Decline Dumbbell Bench- 4 sets10x10x8x6
Weighted Bench Dips- 4 sets 20x20x10x10
Overhead Rope Triceps Extension- 4 sets 12x12x10x10
Pushups(Wide, Regular, Close)-1 set 10 to 15 each
Tuesday- Cardio, Abs, Strecth
20 min. moderate cardio
Decline Weighted Situp-50reps
Hanging Bent leg Raise-50 reps
Dumbbell Side Bends-50 reps Each Side
Full Body Stretch
Wednesday- Back and Biceps
Pullups- 1 set 25reps
Dumbbell Alternating Curls-4 sets 10x10x8x6
Bent over Barbell Row-4 sets 10x10x10x10
Incline Dumbbell Curls-4 sets 10x10x10x10
Stiff leg Deadlift-4 sets 10x10x10x10
Dumbbell Single Arm Rows- 4 sets 10x10x8x6
Thursday- Cardio, Abs, Strecth
20 min. moderate cardio
Weighted Russian Twist-50 reps
Wipers-50 reps each side
Situps-50 reps
Full body stretch
Friday- Legs, Shoulders
Barbell Squat-4 sets 10x8x6x4
Dumbbell Lunges-4 sets 10x10x10x10
Deadlift-4 Sets 10x8x6x4
Weighted Step ups-50 reps each leg
Dumbbell Lateral Raises-4 sets 10x10x10x10
Arnold Press-4 sets 10x8x8x6
Upright Rows-4 sets 10x10x10x10
Barbell shrugs superset with Dumbbell Shrugs-4 sets 10x10x8x6
Saturday- Cardio, Abs, Stretch
20 min. Moderate Cardio
Kettle Bell Windmill 50 reps each side
Bent knee hip raise 50 reps
Oblique Crunches 50 reps each side
Full Body Stretch
Sunday
Full body Stretch
My Nutrition Program View My Full Nutrition Program
FISTER44 has not added any program information.
My Supplement Program View My Full Supplement Program
I follow this supplement program for the extra kick in the gym.
Current Supplements: Amplified wheybolic extreme protein, Hydroxycut Hardcore Elite, BLOX silk amino acid(SAA) A-HD.
My Motivation Program View My Full Motivation Program
My Motivation Program
(Family, friends, job requirments, battle buddies,) Results Baby!!
FISTER44
tracked the workout:
May 21, 2013 12:00pm Workout
MAY
21
2013
WORKOUT LOG:
May 21, 2013 12:00pm Workout
ENERGY LEVEL:
Pumped Up!
SELF RATING:
9/10
TOTAL TIME
00:40
hr
min
TOTAL CARDIO
00:00
hr
min
TOTAL EXERCISES
8
TOTAL SETS
28
WEIGHT LIFTED
11,505 Lbs.
FISTER44 Bulking was fun! Time to see whats underneath. LEGIMALFITNESS cutting routine begins tmrw. Everyone Keep up the good work!
Jan 13, 2013 | Like
FISTER44 Headin to iron horse fitness center for chest and tris, give me a holler if you see me and we will run a workout together.
Jan 9, 2013 | Like
alexsrider0713 likes this.
Visitor Comments
EBSfitnow2012
Hi, congratulations on deciding to compete!! My advice would be to read up any and ALL articles of Vince Del Monte, in the search bar on BB.com! He has some AWESOME information to share. He is down to earth, meaning he isn't filling you full of clouds and fairytales, he lays it down on what you need to do to get results. Good luck, in pursuing your dream!
Nov 6, 2012 9:44am
wtsall
gotta be nicer than a ghetto ass old folks gym in the basement of a dying strip mall.... like the first one i went to haha. no but the Y is decent, i've seen post gyms and they are nice enough. idk what base you'll be at though. aaaaand kill it!!! i'm doinga triathlon for my firm and i've decided that ima be a badass and do the 400m swim like the need me to... effing scared though, don't wanna look like a pussy! kill it honkey!
Jun 8, 2011 5:54pm
wtsall
heeeeeell yeah, make sure you dont get a ghetto gym haha, the Y by me is.... alright. kill it and get huge!!
Jun 7, 2011 6:03pm
wtsall
its aiight, i had a week long hiatus from it because i just started my job and moved to louisville, BUT now i joined the YMCA and junk, its an alright place, i mean it didn't have everyone i could want in a strength training... type thing, but decent.. i guess. haha, hopefully i can get back on track and get HUGE!
Jun 6, 2011 5:51pm
wtsall
yeah i get that haha, sucks though. but at least you aren't letting it get YOU.
Apr 15, 2011 10:31am
wtsall
ooo nice, i hear alot of dudes on here end up gaining fat or losing weight when they are deployed. when i was studying abroad i lost ten pounds, but its what motivated me to gain it back (130 at 6'4 is holocaust). damn brazilian food... expensive and bland as ****.
Apr 15, 2011 12:59am
FISTER44 Knee is feeling way better! Cardio in effect, ready for some hardcore training. Know your limits but dont limit yourself.
9 hours ago | Like