TP's Fit Journal Transcription

[Tomas Payne]

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]

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]

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]

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]

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?


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[Tomas Payne]

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


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it's how a layout my workout.

 

[Tomas Payne]

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]

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]

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


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[Tomas Payne]

Digging your variety man


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Thanks mang; this was my coaches idea, he had me integrate some hypertrophy training. We train tuesday and wednesday evenings.

 

[IronSoul]

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.


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[Tomas Payne]

Love it dude. I gets down with hypertrophy stuff.


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right now the guy on the sister website are giving me sh!t about hypertrophy training...LOL