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TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
989
1,046
Nice work brother! Good variation in exercises. I tried going back to typical DC training and the one thing I am going to have to modify is varying my exercises for my arms. Everything else grows fine with straight DC training. However, my arms need more variation to grow.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
Nice work brother! Good variation in exercises. I tried going back to typical DC training and the one thing I am going to have to modify is varying my exercises for my arms. Everything else grows fine with straight DC training. However, my arms need more variation to grow.
my trainer points out my deficiencies and he modifies the workout to rehabilitate during mid-workout. He is a good coach.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
My trainer had me loading quads as part of our continue bodybuilding workout regiment. After the heavy loading from the first real sets of workout that included banded/resistant squats with safety bar. He had me going so low that the safety bar handles would touch my knees. All that time under press and tension, agitated a tendon/ligament injury I had from 1996/1997 during my Tae Kwon Do days of snapping front kicks. He stopped his loaded working to focus on rehabilitation and the workout is as follows:

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, WU=warm up. BO=bent-over < = linking with previous)
  1. quads
  • WU close leg squat w/safety bar (12X45,12X45)
  • (2S) < flexed quad seated hold (on wall)(30s,30s)
  • 45B close leg squat w/safety bar (12X95,12X95, 12X95,12X95)
  • (4S) < flexed quad seated hold (40s,40s,50s,50s)
  • banded foot curls (for back of knee) (10,10,10,10)
  • < front plate foot curls (back of knee) (10,10,10,10)
  • (4H) < standing cable leg ext (12X17,12X17,12X17, 12X17)
  • double leg press (25X90,25X90,25X90,25X90)
  • (4S) < 85B lunging hip-flexors (12,12,12,12)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
  • Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
    1. Biceps
    • machine curls (10X60,10X60,10X60,10X60)
    • (4S) < hammer curls (10X30,10X30, 10X30,10X30)
    • reverse grip BB curl (15X30,15X30, 15X30,15X30)
    • (4S) < forearm curl (10X30,10X30, 10X30,10X30)
  • 2. Triceps
    • hammer extension (10X70,10X70, 10X70,10X70)
    • (4S) < machine dips (narrow) (12X70,12X70, 12X70,12X70)
    • single DB extensions (10X20,10X25, 10X25,10X30)
    • (4S) < reverse grip extension (10X30,10X30, 10X30,10X30)
    • (4S) skull crushers/burn-outs (10/10X70,10/10X70,10/10X70,8/8X70)
    • cable pull-downs (ropes) (10X50,10X50, 10X50,10X50)
    • (4S) < cable curls (ropes) (10X50,10X50, 10X50,10X50)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)
  1. hamstrings
  • laying leg curl-S(10X60,10X65,10X65,10X70)
  • (4S) < kick backs (10X50,10X50,10X50,10X50)
  • seated leg curl (10X60,10X65,10X65,10X65)
  • < glute ext (10X50,10X50,10X50,10X50)
  • (4H) < calf curl (aux) (10X5,10X5,10X5,10X5)
  • inner adductor (15X120,15X120,15X120,15X120)
  • (4S) < outer adductor (20X130,20X130, 20X130,20X130)
  • stiff-legged DL (10X145,15X160, 15X170,15X170)
  • (4S) < outer quad lunge (10X25,10X25,10X25,10X25)
  1. calves
  • (4) seated calf raise (10X140,10X140, 10X140,10X140)
  • angled calf raise (20X210,20X210, 20X210,20X210)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)
  1. Back
    • (4) lat pull-down (12X100,12X100, 12X100,12X100)
    • cable row (12X130,12X130,12X130,12X130)
    • (4S) < standing cable pull-down (10X50, 10X50,10X50,10X50)
    • lat raises (supinated grip) (10X15, 10X15, 10X15, 10X15)
    • (4S) < standing 35B resistant pulls (10X35B,10X35B,10X35B,10X35B)
    • (4) BO barbell row (15X135,15X135, 15X135,15X135)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. chest
    • WU wide chest resist pull (12X45B,12X45B ,12X45B)
    • < WU resistant banded press (12X45B, 12X45B ,12X45B)
    • (3H) < WU vert CB press (12X15,12X15, 12X15)
    • 45B Resistant DB press (25X30,20X30, 18X45, 20X45, 12X55, 14X55, 8X60, 10X60)
    • (8S) < standing plate press (12X25,14X25, 12X25,14X25,12X25,14X25, 12X25,14X25)
    • Smith narrow grip standing press (12/burnX70/50)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
  • Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
    1. Biceps
    • machine curls (10X60,10X60,10X60,10X60)
    • (4S) < hammer curls (10X30,10X30, 10X30,10X30)
    • reverse grip BB curl (15X50,15X50, 15X50,15X50)
    • (4S) < forearm curl (10X40,10X40, 10X40,10X40)
  • 2. Triceps
    • (4) single DB extensions (10X20,10X25, 10X25,10X30)
    • (4) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
From 5/27/2022 - It's been a mediocre week for me. I haven't been as motivate along with some minor soreness across most of my back and ribcage from a training session with trainer 2 thursdays ago. Let my trainer know I need to start a coast to get my eating up. I eat more on a coast to bring the weight back up. Also, my buddy @Toro recommends I also jump on TRT, even if it is just to coast, with at least 1cc per week of test 400.

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 (10x135,10x135, 10X135)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • machine front delt (10X30,10X30, 10X30,10X30)
    • (4S) < machine lat raise (10X50,10X50, 10X50,10X50)
    • upright rows (10X95,10X95,10X95,10X95)
    • (4S) < Str8 arm OH pulls (8X30,8X30, 8X30,8X30)
    • front shrugs (12X225,12X225, 12X225,12X225)
    • (4S) < lat raise (supinated) rear delt (12X15, 12X15,12X15,12X15)
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
From 5/27/2022 - It's been a mediocre week for me. I haven't been as motivate along with some minor soreness across most of my back and ribcage from a training session with trainer 2 thursdays ago. Let my trainer know I need to start a coast to get my eating up. I eat more on a coast to bring the weight back up. Also, my buddy @Toro recommends I also jump on TRT, even if it is just to coast, with at least 1cc per week of test 400.

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 (10x135,10x135, 10X135)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • machine front delt (10X30,10X30, 10X30,10X30)
    • (4S) < machine lat raise (10X50,10X50, 10X50,10X50)
    • upright rows (10X95,10X95,10X95,10X95)
    • (4S) < Str8 arm OH pulls (8X30,8X30, 8X30,8X30)
    • front shrugs (12X225,12X225, 12X225,12X225)
    • (4S) < lat raise (supinated) rear delt (12X15, 12X15,12X15,12X15)
1cc 400mg T400 is a little more than trt..... I cruise at 200mg which is also not trt.

A deload week is always a viable option, especially if you are getting sore and not able to recover. Is the pain more overuse or do you think possible injury
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
989
1,046
1cc 400mg T400 is a little more than trt..... I cruise at 200mg which is also not trt.

A deload week is always a viable option, especially if you are getting sore and not able to recover. Is the pain more overuse or do you think possible injury
Agreed. 400 mg of test a week is more than double my TRT. In fact, it is more test than I have taken on any blast in the last five years.

You may need a deload based off the lack of motivation, but the back and rib cage it sounds more like an injury to me. The good thing is that it would be a minor injury, because if it wasn't you would definitely know in that region. It would be pretty difficult to lift at all. Might want to throw the kitchen sink at it since it has been nagging you for a couple weeks, i.e. anti-inflammatories, red light therapy, deep tissue massage, heating pad (often), chiropractor and a little rest.
 
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