TP's Fit Journal Transcription

[Tomas Payne]

Supplements

• L glutamine
• protein
• creatine
• 0.5 CC supertest

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

1. chest
   • (4) flat bench (10X135, 9X160, 6X185, 4X205DEL)
   • (4) incline bench (4X185, 6X160, 8X135, 12X135)
   • (4) DB flies <neut-sup> (10X35,8X40,9X40, 10X40)
   • (4) vertical plate press (8X25, 8X25,8X25,8X25)

 

[Tomas Payne]

Upon completing warm ups, coach was about to have me do close foot squats and mentioned we did these last week. He said this week we were doing more reps. I told him we did a lot last week too for hamstrings, so he changed it to front squats.

Supplements

• L glutamine
• protein
• creatine

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

1. quads
   • WU elevated back step (12X15, 12X15)
   • WU (2S) side lunges (10.10)
   • Front squat (10X95)
   • (1S) < sit down (10)
   • Front squat DS (6,8,10X120,115,95; 6,8,10X120,115,95; 6,8,10X120,115,95)
   • (3S) < sit downs (10,10,10)
   • Sissy squat leg press (14X140,18X90, 18X90, 18X90)
   • (4S) < wall sits alt elev leg (5,5,5,5)
   • Pump Leg press (25X90, 25X90)
   • (2S) < straight jumps squats (10X25, 10X25)

 

[Stickler]

Upon completing warm ups, coach was about to have me do close foot squats and mentioned we did these last week. He said this week we were doing more reps. I told him we did a lot last week too for hamstrings, so he changed it to front squats.

Supplements

• L glutamine
• protein
• creatine

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

1. quads
   • WU elevated back step (12X15, 12X15)
   • WU (2S) side lunges (10.10)
   • Front squat (10X95)
   • (1S) < sit down (10)
   • Front squat DS (6,8,10X120,115,95; 6,8,10X120,115,95; 6,8,10X120,115,95)
   • (3S) < sit downs (10,10,10)
   • Sissy squat leg press (14X140,18X90, 18X90, 18X90)
   • (4S) < wall sits alt elev leg (5,5,5,5)
   • Pump Leg press (25X90, 25X90)
   • (2S) < straight jumps squats (10X25, 10X25)

Is that a lot of volume or an I reading this wrong?

 

[Tomas Payne]

Is that a lot of volume or an I reading this wrong?

s'not a lot of volume, just intensity. there was a more WU than normal, but that was coach's decision cos he wanted those quads to pop.

 

[3BG]

Is that a lot of volume or an I reading this wrong?

It’s a lot of fluff and volume. Useless but it makes him feel like he worked hard.

“Functional Training” is what he should be calling it. It won’t do anything for muscle growth.

 

[Tomas Payne]

It’s a lot of fluff and volume. Useless but it makes him feel like he worked hard.

“Functional Training” is what he should be calling it. It won’t do anything for muscle growth.

Welcome to TID. this group doesn't take kindly to trolls. Glad you had the time to follow me here from UGBB....I am flattered I prompted you to take that action.

 

[3BG]

Welcome to TID. this group doesn't take kindly to trolls. Glad you had the time to follow me here from UGBB....I am flattered I prompted you to take that action.

I’ve been here a while and no, I’m not any more of a “troll” than your “coach” is a “trainer” or even a PT. Where’s these progress photos?

 

[Tomas Payne]

I’ve been here a while and no, I’m not any more of a “troll” than your “coach” is a “trainer” or even a PT. Where’s these progress photos?

On UGBB, i said I would be posting photos.

 

[Tomas Payne]

Supplements

• L glutamine
• protein
• creatine
• 0.5 CC supertest

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

1. hamstrings
   • (4) RDL (10X95,8X145, 9X165, 6X165)
   • stiff-leg DL (8X95,10X95,12X95,13X95)
   • (4S) < outer quad lunge/op.inner 2ndary (10X25,10X25,10X25,10X25)
   • laying leg curls (10X60,10X65,8X70,9X70)
   • (4S) < gluteal ext. (10X50,10X50,10X50, 10X50)
   • inner adductor (12X120,12X120,14X125, 15X125)
   • (4S) < outer adductor (12X130,12X130, 14X130,15X130)
   • (4) seated calf raise (10/10X115,10/10X115,10/10X115,10/10X115)

 

[3BG]

On UGBB, i said I would be posting photos.

I’m just wondering how the progress has been since you’re using a trainer that has you doing a bunch of useless volume and zero intensity.

 

[Tomas Payne]

@3BG, from the very beginning my plan was to only use the trainer for a year. It looks like I am approaching that term amount which is typically the length of time I spend with most trainers I hire. Gonna transition out with him in the following month. The good thing is that the timing works just as I am getting ready for the PfMP exam and Baldrige Examiner Project which will keep me busy through the end of the year. I will evaluate my need for a trainer then. For now will stick with my own combination of intensity training.

I make up my own mind at my own pace. This journey has made it easier for me to discern what information is worthwhile and what isn't. Just because I take someone's advice once means that I am always going to take anyone's advice in the future.

Supplements

• L glutamine
• protein
• creatine

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

1. chest
   • (4) machine press (10X110,10X130, 9X150, 8X170)
   • pec-dec flies (10/10X110,10/10X120, 10/10X130, 12/12X130)
   • incline press (10X135, 8X185, 4X205DS, 4X185, 10X135)

 

[IronSoul]

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

That’s awesome, I’m liking that. Good work TP


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