TP's Fit Journal Transcription

[Tomas Payne]

Already maintaining a journal on sister-site, but on haiatus for the next month or so. Will resume journaling here and over there (UGBB) upon doctor's release for physical/strenuous activity. These are my last physique updates taken early last week, before the surgery. Since Thursday, I have dropped between 10-15 lbs. Sitting at a lean 175 lbs and alway hungry.....STAY HUNGRY

 

[Lizard King]

What was the surgery on? Good luck with the recovery.

 

[Tomas Payne]

What was the surgery on? Good luck with the recovery.

It was an implant. I think I have another 2 week of nothing strenuous; I hope?

 

[Tomas Payne]

From 3/9/2022 - I am running parallel journals on both forum (TID and it's sister-forum UGBB). I used to run diet and macros on here, but I am very consistent and feel it's a waste of time to continue so I leave out of journal.

Hello and I am back. Doctor released me to resume physical activity so the first thing I did when I get home is get ready for the gym. Although he said I could resume, I still took it easy and did a lite shoulder workout.

I just happen to get a message from my trainer seeing how my recovery is going and I let him in on the good news. I was tired as I had not exercised for 3 weeks and crashed as soon as I ate last night.

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

1. shoulders
   • rear shoulder press (10x95,10x95, 10X95)
   • (3S) < lat rotator cuff (10X5,10X10,10X10)
   • front shoulder press (10x135,10x145,10X145)
   • (3S) < vert rotator cuff (10X5,10X5,10X5)
   • upright rows (15X30,15X30,15X30,15X30)
   • (4S) < DB shrugs (20X45,20X45,20X45,20X45)
   • DB front delt (10X30,10X30,10X30,10X30)
   • (4S) < DB rear delt (10X20,10X20,10X20,10X20)
   • lat raises (neutral) (10X20,10X20,10X20,10X20)
   • (4S) < lat raises (supinated) (10X20,10X20,10X20,10X20)
   • (4) Pec-dec rear delt (10X70,10X70,10X70,10X70)

 

[Lizard King]

Yep, easing back into it makes sense dude.

 

[genetic freak]

I understand you are easing your way back into it, but do generally do that many sets per body part? Or are you doing that many sets, because you are keeping the weight low?

 

[Tomas Payne]

Getting back into the swing of it. Still taking it easy.

• Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, < = linking with previous)
  1. Biceps
  • hammer curls (10X30,10X30,10X30,10X3)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
  • preacher curls (10X60,10X60,10X60,10X60)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • single DB extensions (10X20,10X25,10X25,10X30)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

 

[Tomas Payne]

I understand you are easing your way back into it, but do generally do that many sets per body part? Or are you doing that many sets, because you are keeping the weight low?

Not normally, I did more exercise/more sets with lighter weight. When training with trainer, we do less exercises, more intense sets.

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

1. Back
   • Lat pull-down cybex (12X90,12X140,10X180, 10X180)
   • neutral wide grip cybex row (10X180,10X180,,10X180,10X180)
   • (4S) < neutral narrow grip cybex row (10X180,10X180,,10X180,10X180)
   • (4) overhand grip rows (8X230,8X230,8X230,8X230)
   • cybex reverse grip row (10X140,10X140,10X140,10X140)
   • (4S) < BO DB row (10X55,10X55,10X55,10X55)

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, CB=cattle bells, < = linking with previous)

1. lower backsides and adductors

• inner adductors (20X120,20X120,20X125,20X130)
• (4S) <outer adductors (20X130,25X130, 20X135, 20X140)
• laying leg curls (15X70,15X70,15X75,15X75)
• (4S) < donkey kick backs (15X85,15X85,15X85,15X85)
• seated leg curls (15X70,15X70,15X70,15X70)
• (4S) < DB DL (10X65,10X65,10X65,10X65)
• forward lunge (10X50,10X50,10X50,10X50)
• (4S) < seated calf raise (15/25X115,15/25X115,15/25X115,15/25X115)

 

[Tomas Payne]

quads & calf training

• (4S) single leg ext/double let ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45,)
• (4) 9M forward/rev lunge (0,10,25,25)
• (4) Hack squat (10X90,10X90,10X140,10X140)
• (4) outer adductor (15X140,15X140,15X140,15X140)
• (4) seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
• (4) angled calf raise (20X210,20X210,20X210,20X210)

 

[Jayne Scott]

quads & calf training

• (4S) single leg ext/double let ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45,)
• (4) 9M forward/rev lunge (0,10,25,25)
• (4) Hack squat (10X90,10X90,10X140,10X140)
• (4) outer adductor (15X140,15X140,15X140,15X140)
• (4) seated calf raise (10/20X115,10/20X115,10/20X115,10/20X115)
• (4) angled calf raise (20X210,20X210,20X210,20X210)

Detailed workout there. Goodluck.