TP's Fit Journal Transcription

[Tomas Payne]

quads

1. single leg press
   • WU
   • 8x135,8x135, 8x135
2. (3H) << single/double calf ext superset
   • 15/20x135,15/20x135, 15/20x135
3. leg ext single/double superset
   • single leg ext 10x35
   • double 10x45
4. (3S) < standing calf raises 20X185
5. abductors +10
   • 15X120, 15X130, 15X140
6. (3SS) < seated calf raises
   • 15X2plates
   • 20X2plates
   • 25X2plates

 

[Tomas Payne]

chest

1. flat bar
   • (2) WU
   • 10x185
   • 8x225
2. (3SS) < shoulder aux
3. incline bar
   • 8X185
   • 8X185
   • 8X185
4. (3SS) < shoulder aux
5. pecdec flies (neut-sup trans) 1s +5
   • 8x135
   • 8x140
   • 7x145

 

[Tomas Payne]

12/09/2023

Shoulders

• military press +12.5
  • WU
  • 10X145
  • 8X165
  • 6X185
• delts
  1. front
     • 8x30
     • 8x30
     • 8x30
  2. laying rear delt
     1. 8X15
     2. 8X15
     3. 8X15
• lateral raises
  1. Neutral
     • 8x20
     • 8X20
     • 9X20
  2. supinated
     • 8X15
     • 8X15
     • 9X15
• upright rows +5
  • 10X95
  • 10X100
  • 10X105

 

[Tomas Payne]

12/8/2023

1. back

• (4) lat PD, Wide crandal grip 2s+10
  • 8X130
  • 8X140
  • 8x150
  • 8x160
• (4) cable rows, Neut crandal out 2s+10
  • 8x140
  • 8x150
  • 8X160
  • 7X170
• (4) DB row neut- sup grip 1s+20-20
  • 8x80
  • 8x80
  • 8x80
  • 8X80

 

[Tomas Payne]

12/09/2023
hamstrings & calves

1. (4) laying single leg curls +10
   • WU
   • 9X70
   • 8X80
   • 8X90
2. adductors +10
   • 12X130
   • 14X140
   • 16X150
   • 15X160
3. (4SS) < standing calf raise
   • 2plates2QTRX15
   • 2plates2QTRX15
   • 2plates2QTRX15
   • 2plates2QTRX15
4. seated leg curls
   • 10X70
   • 10X80
   • 9X90
   • 9X90
5. (4SS) < seats calf raises
   • 15x2plates2QTR
   • 15x2plates2QTR
   • 20x2plates2QTR
   • 20x2plates2QTR

 

[Tomas Payne]

chest

1. should aux
2. (3SS) < cybex banded incline +25
   • WU
   • 10X1.25 plates 55lb bnd
   • 10X2 plates 55lb bnd
   • 10X2.25 plates 55lb bnd
3. Banded flat DB flies (neut)25B
   • 8x55
   • 8x55
   • 8x55
   • 8x55
4. DB/narrow pullovers
   • 805X10
   • 80X10
5. barbel/wide pullovers
   • 40X10
   • 40X10