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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Scale is moving in the right direction.

Supplements
  • L glutamine
  • Protein
  • Creatine
  • 1/2 cc supertest (400mg/mL)
Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, < = linking with previous)
  1. shoulders
    • (4) front shoulder press (10X95, 8X135, 7X160,7X160)
    • upright rows (9X95,10X95,12X95,12X95)
    • (4S) < rear-delts (laying) (8X15,9X15,10X15, 10X15)
    • shrugs (12X185,12X185,15X185,15X185)
    • (4S) < V-raises (8X15,8X15,10X15,10X15)
    • side lateral raises (8X15,8X15,10X15,10X15)
    • (4S) < side lateral raise (supinated) (8X10,8X10, 10X10,10X10)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
From 7/14/2022

Supplements
  • L glutamine
  • Protein
  • Creatine
Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, < = linking with previous)

  1. quads
    • WU Single leg press outer step angle (12X45, 20X45)
    • WU < banded squats:adductors (10,10,10)
    • WU (3H) < Side lunges (10,10,10)
    • (3)Single leg press (25x90,20x90, 20X90)
    • (4) Assisted hack squat (16x180,12x180,10X180,8X180)
    • CB gobblet squats (CCX30, CCX30, CCX30)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Supplements
  • L glutamine
  • Protein
  • Creatine
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=weighted band, DEL=de-load, < = linking with previous)
  1. pliometrics
    • Hamstring push (10X90B,10X90B,10X90B)
    • (3S) < side pelvic ext. (10X35B,10X35B, 10X35B)
    • side banded squat (10X90B,10X90B, 10X90B)
    • (3S) < banded glute ext. (10X35B,10X35B, 10X35B)
    • 20-inch slow step down (10,10,10)
    • (3S) < pendulum swings (10X50,10X50, 10X50)
    • (3) lateral motion rotator cuff (10X5,10X10, 10X10)
    • (3) vertical motion rotator cuff (10X5,10X10, 10X10)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Supplements

  • L glutamine
  • Protein
  • Creatine
  • 0.5 CC supertest
Workout (<#>=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)
  1. hamstring and calves
    • (6) Stiff legged 'M' DL (5X95,5X95,6X145, 5X145,3X195,4X195)
    • GM (10X75,10X75,10X95,10X95)
    • (4S) < outer quad lunge (secondary) (10X25, 10X25,10X25,10X25)
    • laying leg curl (8X60,8X65,8X65, 8X70)
    • (4S) < gluteal KB (8X50,8X50,8X50,8X50)
    • seated leg curl (8X60,8X65,8X70,8X70)
    • (4S) < inner adductors (15X120,15X120,15X125, 17X125)
    • (4) angled calf raises (20X200,20X200,20X2
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,203
1,906
Supplements

  • L glutamine
  • Protein
  • Creatine
  • 0.5 CC supertest
Workout (=number of sets, S=superset, H=hyperset, WU=warm-up, DEL=de-load, GM=good morning < = linking with previous)
  1. hamstring and calves
    • (6) Stiff legged 'M' DL (5X95,5X95,6X145, 5X145,3X195,4X195)
    • GM (10X75,10X75,10X95,10X95)
    • (4S) < outer quad lunge (secondary) (10X25, 10X25,10X25,10X25)
    • laying leg curl (8X60,8X65,8X65, 8X70)
    • (4S) < gluteal KB (8X50,8X50,8X50,8X50)
    • seated leg curl (8X60,8X65,8X70,8X70)
    • (4S) < inner adductors (15X120,15X120,15X125, 17X125)
    • (4) angled calf raises (20X200,20X200,20X2

Good stuff man. What’s the reason for numbering everything?


Sent from my iPhone using Tapatalk
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Supplements
  • L glutamine
  • protein
Workout (<#>=number of sets, S=superset, H=hyperset, DEL=de-load, < = linking with previous)
  1. chest
    • (6) banded 85B machine press (9X60,8x60,9X65,9X65,10X70,10X70)
    • (6) pec-deck flies (10X80,10X80,9X90,9X90, 10X100,10X100)
    • (4) incline bench (10X135,8X160,5X185.4X185, 7XDEL)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
From 7/19/2022

Supplements
  • 0.5 CC supertest
  • L glutamine
  • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, <#>B=band resistent weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • WU 35B Banded upright rows (15X35B,15X35B)
    • < WU BO band pulls (15X35B,15X35B)
    • (2H) <<WU Horizontal PU (15,15)
    • BO row W/trap bar (15x0, 12x59, 14x50, 16x50,12x70, 14x70)
    • < RDL W/trap bar (15x0, 12x59, 14x50, 16x50,12x70, 14x70)
    • (4H) << Horizontal PU (2-count hold )(5,5,5,5)
    • Lat PD (18x32, 20x32,22x32,24x32)
    • (4S) < Holistic band pull (10X35B,10X35B, 10X35B,10X35B)
    • Ski flies (12x15, 12x15, 12x15)
    • < OHD rear delts (12x15, 12x15, 12x15)
    • (3H) < V raises (12x15, 12x15, 12x15)
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,203
1,906
From 7/19/2022

Supplements
  • 0.5 CC supertest
  • L glutamine
  • protein
Workout (=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, B=band resistent weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • WU 35B Banded upright rows (15X35B,15X35B)
    • < WU BO band pulls (15X35B,15X35B)
    • (2H)
    • BO row W/trap bar (15x0, 12x59, 14x50, 16x50,12x70, 14x70)
    • < RDL W/trap bar (15x0, 12x59, 14x50, 16x50,12x70, 14x70)
    • (4H)
    • Lat PD (18x32, 20x32,22x32,24x32)
    • (4S) < Holistic band pull (10X35B,10X35B, 10X35B,10X35B)
    • Ski flies (12x15, 12x15, 12x15)
    • < OHD rear delts (12x15, 12x15, 12x15)
    • (3H) < V raises (12x15, 12x15, 12x15)

Digging your variety man


Sent from my iPhone using Tapatalk
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,246
757
Digging your variety man


Sent from my iPhone using Tapatalk
Thanks mang; this was my coaches idea, he had me integrate some hypertrophy training. We train tuesday and wednesday evenings.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,203
1,906
Thanks mang; this was my coaches idea, he had me integrate some hypertrophy training. We train tuesday and wednesday evenings.

Love it dude. I gets down with hypertrophy stuff.


Sent from my iPhone using Tapatalk
 
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