TP's Fit Journal Transcription

[IronSoul]

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

Haha I believe it. I say dooooo it but I’m BB style at heart


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[Tomas Payne]

Supplements

• L glutamine
• protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, <#>B=banded resistent weight equiv., DEL=de-load, < = linking with previous)

1. hamstring

• WU 35B Based Laying Straight kick-back (15,15,15,15)
• < Wu banded laying kick outs (15,15,15,15)
• WU (1H) << resistant abductor/adductor work (10X85B,10X85B,10X85B)
• WU close foot squat (20x45)
• WU (1S) < GM (10x45)
• close foot squat (20x45)
• (5S) < GM 10x95,12x95,14x95,16x110,18x110
• Hip thrusters (12x90<hold>,12x90<hold>, 12x90<hold>,12x90<hold>)
• (4S) < resistant hip thrusters (10x85B,10x85B, 10x85B,10x85B)
• Hip thruster burnout (30X20,33X20)
• (2S) < concentrated eccentric Nordic curls (3,3)

 

[Tomas Payne]

From 7/22/2022

Supplements

• L glutamine
• protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, <#>B=banded resistent weight equiv., DEL=de-load, < = linking with previous)

1. shoulders
   • (4) front shoulder press (10X95,8X135, 8X160, 9X135)
   • machine front delts (10X30,10X30, 9X35, 9X40)
   • (4S) < machine side lateral raises (10X55, 10X55, 9X60,9X65)
   • (4) upright rows (10X95, 10X95, 10X105, 10X105)
   • (4) shrugs (15X195,15X195,15X225,15X225)

 

[genetic freak]

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

You do what you need to meet your goals. If you are meeting them then no one has any room to say anything. If you get stuck and need some advice let us know, that is what we are here for.

Keep it up brother, you are doing awesome.

 

[Tomas Payne]

You do what you need to meet your goals. If you are meeting them then no one has any room to say anything. If you get stuck and need some advice let us know, that is what we are here for.

Keep it up brother, you are doing awesome.

thanks brother. I appreciate the support.

 

[Tomas Payne]

Supplements

• L glutamine
• protein
• 0.5 CC supertest

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)

1. quads & calves
   • single leg press (10X90, 9X140, 8X180, 7X200, 6X230)
   • < single/double calf-raise (15/25X90, 15X24X140, 8X180, 7X200, 6X230)
   • (5H) << seated calf-raise (10/12X135, 10/12X135, 10/12X135, 10/12X135, 10/12X135)
   • single/double-leg ext. (10/20X30/35, 10/20X30/35,10/20X30/35,10/20X30/35)
   • (4H) < sissy squats (8,8,7,6)
   • outer adductors (15X120,15X120,15X120, 15X120)
   • (4S) < angled calf-raise (20X210,20X210, 20X210,20X210)

 

[Tomas Payne]

From 7/25/2022 - Happy birthday little brother!

Supplements

• L glutamine
• protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, <#>B=banded resistent weight equiv., PD=pull-down, DEL=de-load, < = linking with previous)

1. back & bis
   • (4) lat PD (10X120,8X130, 8X140, 9X150)
   • (4) cable row (10X130,8X140, 8X140, 9X140)
   • (5) rear delt (10X70,8X80,8X90,9X100, 8X110)
   • (4) preacher curl (10X65,8X70,9X75,8X80)
   • (4) hammer curl (10X25,10X30,12X30, 12X30

 

[Tomas Payne]

Supplements

• L glutamine
• protein

Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, <#>B=banded resistent weight equiv., PD=pull-down, DEL=de-load, < = linking with previous)

1. shoulders & triceps

• WU DB UpRight Square and Rotate (10x10,10x10)
• WU < resistant v-raises (narrow)(20x35B,20X35B)
• WU (2S) << resistant v-raises (wide) (20x35B, 20X35B)
• Unilateral DB press sequence (8-5-3X15, 8-5-3X15, 8-5-3X15, 8-5-3X15)
• (3S) < reverse DB v-raises (15X15,15X15,15X15)
• Behind neck shoulder press (8x115, 8x115,8X125)
• (3S) < holistic band pulls (10x35B, 10x35B, 10x35B)
• Single Narrow press (10x55, 10x60,10X65)
• (3S) < OH Tricep ext (14X10, 14X15,14X15)
• Rope triceps PD DEL (UNLX90,DEL10)

 

[genetic freak]

Good work brother.

You have been on the test for a month now. Are you getting results? I assume it is a cyp/enth/prop blend, so it should have kicked in by now.

 

[IronSoul]

On those single and double sets, are you super setting them? Doing both isolated, and then doing them together? I haven’t seen that before, I think I’d like that on leg days.


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[Tomas Payne]

Good work brother.

You have been on the test for a month now. Are you getting results? I assume it is a cyp/enth/prop blend, so it should have kicked in by now.

yes, i am getting results. I have put on about 10 lbs. I am pinning 1/2 cc twice a week and taking supertest which is test400. i used to pin 400 mg/mL every four days on my previous cycle 6 months ago, but just doing 1cc per week.

 

[Tomas Payne]

On those single and double sets, are you super setting them? Doing both isolated, and then doing them together? I haven’t seen that before, I think I’d like that on leg days.


Sent from my iPhone using Tapatalk

Ye sir, that is correct Isolating single with 30lbs on both sides and flicking the switch to add 5lbs for both legs.