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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

 

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Lizard King

Lizard King

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Staff Member
Sep 9, 2010
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6,753
What was the surgery on? Good luck with the recovery.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
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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

Lizard King

Administrator
Staff Member
Sep 9, 2010
13,879
6,753
Yep, easing back into it makes sense dude.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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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

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
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

Jayne Scott

TID Lady Member
Feb 7, 2022
144
114
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.
 
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