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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
  1. Sups
    • 1/2 CC supertest (400)
    • L-glutamine
Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)

  1. quads and calves
    • close-foot squats (WU10X45,9X95, 8X135,6X185, 4x225)
    • (4S) < outer-quad lunge (10X25,10X25, 10X25,10X25)
    • single leg press (10X90,8X140,8X180,7X230)
    • (4S) < calf ext (on leg press sled) (15X90,15X140,15X180,15X230)
    • single/double leg ext (12/24X30/35,12/24X30/35,12/24X30/35,12/24X30/35)
    • (4H) < angled calf ext (15X220,15X220, 15X220,15X220)
    • outer adductor (15X130,15X135,15X135, 15X140)
    • (4S) < sissy squats (8,8,8,8)
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,003
1,665
  1. Sups
    • 1/2 CC supertest (400)
    • L-glutamine
Workout (=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)

  1. quads and calves
    • close-foot squats (WU10X45,9X95, 8X135,6X185, 4x225)
    • (4S) < outer-quad lunge (10X25,10X25, 10X25,10X25)
    • single leg press (10X90,8X140,8X180,7X230)
    • (4S) < calf ext (on leg press sled) (15X90,15X140,15X180,15X230)
    • single/double leg ext (12/24X30/35,12/24X30/35,12/24X30/35,12/24X30/35)
    • (4H) < angled calf ext (15X220,15X220, 15X220,15X220)
    • outer adductor (15X130,15X135,15X135, 15X140)
    • (4S) < sissy squats (8,8,8,8)

How do you like those single leg presses? I’ve been wanting to add something different in on log days. That’s one thing I’ve never really tried.


Sent from my iPhone using Tapatalk
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
How do you like those single leg presses? I’ve been wanting to add something different in on log days. That’s one thing I’ve never really tried.


Sent from my iPhone using Tapatalk
i love leg days. I also like teaching the youngin (up and coming) to always hit legs. I encourage them by telling them that you can always tell which guys have the biggest legs because they are always doing them. I hit them twice a week. Separate front from backside.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,003
1,665
i love leg days. I also like teaching the youngin (up and coming) to always hit legs. I encourage them by telling them that you can always tell which guys have the biggest legs because they are always doing them. I hit them twice a week. Separate front from backside.

When I was hitting legs twice a week, they grew a ton. I miss doing that. Once this ankle heals completely, I’d like to do that again. That’s awesome you’re showing the youngin the ropes.


Sent from my iPhone using Tapatalk
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
How do you like those single leg presses? I’ve been wanting to add something different in on log days. That’s one thing I’ve never really tried.


Sent from my iPhone using Tapatalk
i love leg days. I also like teaching the youngin (up and coming) to always hit legs. I encourage them by telling them that you can always tell which guys have the biggest legs because they are always doing them. I hit them twice a week. Separate front from backside.
When I was hitting legs twice a week, they grew a ton. I miss doing that. Once this ankle heals completely, I’d like to do that again. That’s awesome you’re showing the youngin the ropes.


Sent from my iPhone using Tapatalk
on the single press, I angle my foot about 15-degrees inward. You will notice a difference in the mobility but not have it impact your knees. I sometimes do these superset with outer-quad lunge (benefits both primary and secondary muscles.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
Ok thought so, so a blast not a cruise?
Hows the pip with high concentration?
yes, found out that 200 (molar) was a cruise <-- ~ a bro-mer misnomer. Although I've only split the CC, the molarity is still 400mg/mL. I do legs on Sunday and that is usually odd day pin into thigh. Never had an issue with PIP.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
  1. Sups
    • L-glutamine
    • Creatine
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)
  1. back and biceps
    • (5) lat pull down (narrow) (WU10X100,9X120, 8X120,7X130, 6x130)
    • (4) cable row (narrow) (9X130,9X130, 8X140,8X140)
    • (5) rear delt (10X100,10X100,8X110, 8X110,6X120)
    • (4) preacher curl (10X70,8X75,8X75,6X80)
    • hammer curls (10X30ALT,11X30, 9X35, 9X35)
    • (4S) < reverse grip curl (9X50,9X50, 8X50,8X50)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,174
723
  1. Sups
    • L-glutamine
    • Creatine
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, OH=overhead, DB=dumbell, DEL=de-load, GM=good morning < = linking with previous)
  1. chest and triceps
    • WU DS Incline DB 12x40,10,8
    • (1S) WU DS French press (12x45,10,8)
    • DB Incline w/45B (10x40,
    • (3s) < French press 15x45
    • Sup DB Press (10x30,
    • (3s)< Db flies (6x30
    • (3S) skull n burns (12/20x60
    • OH trícep ext (CCx45B
    • (3S) < Plank (30S,30S,30S)
    • (3S) DB delt (neutr/sup) (15xunlimited
 
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