Forum Statistics

Threads
26,167
Posts
514,470
Members
28,111
Latest Member
riffwraith
What's New?

TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

genetic freak

VIP Member
Dec 28, 2015
989
1,046
right now the guy on the sister website are giving me sh!t about hypertrophy training...LOL :D
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

genetic freak

VIP Member
Dec 28, 2015
989
1,046
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

IronSoul

TID Board Of Directors
Apr 2, 2013
6,019
1,682
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
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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

Tomas Payne

VIP Member
Jul 29, 2014
1,184
727
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.
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top