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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
From 6/12/2022

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. hamstring/glutes
    • RDL (8x195,8x195,8x195)
    • (3S) outer quad lunge {secondary-opposite leg: flexor/inner quad} (12X25,12X25,12X25)
    • laying leg curls (10X65,10X65, 10X70)
    • (3S) < glute ext (10X60,10X60, 10X60)
    • inner adductors (10X
    • (3S) < machine kick back (10X40,10X40, 10X40)
    • (4) seated calf raise (15/10X115,15/10X115,10/15X115,10/15X115)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. chest
    • (1WU/3) flat chest press (WU10X135,8X165,7X185,6X195)
    • (3) incline press (10X135, 8X165, 6X185)
    • (3) DB flies (10X40,8X50,8X50)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
From 6/14/2022

Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OVH=overhand, sup=supinated, OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. Back
  • BO sup barbell tow Wu (12x45,12x45)
  • (2S) rear delt Cable pull backs (12x12.5,12x12.5)
  • Sup barbell tow12x95, 12x85, 12x145,12x145, 12x145,12x145
  • (2S) rear delt Cable pull backs (12x15, 12x15,12x15, 12x15, 12x15, 12x15)
  • OVH wider grip barbell tow (12x145,’/12x85, 12x145,’/12x85,12x145,’/12x85 12x145,’/12x85)
  • (4s) Lateral PB (12x12.5, 12x12.5, 12x12.5, 12x12.5)
  • Banded squared (2s10x45B, 2s10x45B, 2s10x45B,’)
  • < Rear delt fly incline support (20x15,20x15, 20x15)
  • (3H) << Lateral raises (29x15,20x15,20x15)
  • 1000m row (85-100 bpm) (back cardio)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, O=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)
  1. shoulders
    • rear shoulder press (8x95,8x95,4x135)
    • (3S) < rotator cuff lateral movement (10X5,10X5,10X5)
    • front shoulder press (7x135,7x135,6x135)
    • (3S) < rotator cuff vert. movement (10X5,10X5,10X5)
    • machine front delt (10X30,10X30,10X30,10X30)
    • (4S) < machine lat raises (8X55,8X55,8X55,8X55)
    • upright rows EZ bar (12X40,12X40,12X40,12X40)
    • (4) < DB shrugs (12X95,12X95,12X95,12X95)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
From 6/16/2022

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, WU=warm up, < = linking with previous)
  • WU Banded deep squat 12x85B,12x85B)
  • < WU hip thrust (12x85B,12x85B)
  • (2H) WU < stiff legs DL (12x45,12x45)
  • (5) 85B stiff legged DL (15x135,18x135,21x135, 23x135, 25x135)
  • (4) Standing leg curls (30x30,30x30, 40x15,40x15)
  • Lower back curls w/25 lb stop weight (20,20,20)
  • (3S) < GM W/CB (15x30,15x30,15x30)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, WU=warm-up, DB=dumbbells, < = linking with previous)
  1. chest
    • (4) incline press (10X135, 8X135, 5X185,4X185)
    • (4) flat chest press (10X135,4X185,8X165,8X185)
    • (4) pec-deck flies (10X100,8X107,8X120,8X120)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Good job brother. Keep working it!

Thanks. My eating has picked up and training is sufficient for my current goals. Jump onto test next week. Will start tracking supplementation then.


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Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
shoulders

- [ ] WU 45B Narrow banded raises
- [ ] < WU 45B Wide v raises
- [ ] (2H) < < Static press (10x45,10x45)
- [ ] Static hold 10s
- [ ] (4S) < Stop press (12x75, 14x75, 12x80, 14x80)
- [ ] Db unilateral press (10,5,3X30; 10,5,3X30; 10,5,3X30; 10,5,3X30)
- [ ] V raises (15X15, 15X15, 15X15)
- [ ] Side lateral (15X15, 15X15, 15X15)
- [ ] (3H) double 45B cookie spread (10s,10s,10s,10s)
- [ ] (2) Tricep push down drop set (10X70, 12x65, 12x50, 14X40, 20X30


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Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Back
- [ ] (4) Cybex wide neutral row (10x90,8x140,6x180,6x180)
- [ ] (4) Cybex OH row (8x230,8x230,6x270,6x270)
- [ ] (4) Cybex lat PD (8x180,8x180,6x230,6x230)
- [ ] (4) Cybex supinated row (10x140,10x140,8x180,8x180)
- [ ] (4) Rear delt (10x135, 10x135, 10x135, 10x135)


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