Latest posts

Forum Statistics

Threads
25,963
Posts
510,292
Members
28,035
Latest Member
downloada
What's New?

TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
I am about 5 lbs to go to get back to where I was prior to surgery. Gonna keep plugging with basic and intense workouts to thicken up again.
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • (4) lat pull down (10X120,10X130,10X140,10X140)
    • (3) RDL (10x135, 8x185, 6x225)
    • (4) cable rows (10X130,10X140,10X150,8X160)
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Did some triceps and bicep, three exercises each. Nothing special. hammer curls, preacher curls, reverse grip curl for biceps and laying singles exts, reverse grip exts, and skull n' burns (skullkrusher with burnout easy-bar pushup).
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
    • 0.5 supertest
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. hamstring
    • (4) close-foot leg press (10X90,10X180,10X270,8X360)
    • (4S) single/double laying leg curls (10/10x25, 10/10x25, 10/10x35, 8/12X45)
    • (4) seated leg curl (10X70,12X70,14X70,15X70)
    • adductors (12X80,12X80,12X80,12X80)
    • (4S) < glute extension (10X50,10X50,10X50,10X50)
    • standing calf-raise (15X215,15X215,15X215,15X215)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Ran into my old coach and he said I've thickened up a little. I am not quite where I was 6 months ago but far from where I was post-surgery.

  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. shoulders
    • (4) shoulder press (10X95,10X135,8X160,3/5/7X185/160/135DEL)
    • machine lat raises (10x55, 12x55,14x55,13x60)
    • (4S) < machine front delts (10X30,12X30,14X30,13X35)
    • (4) upright rows (10X95,10X95,10X105,12X105)
    • (4) shrugs (15X225,15X225,15X225,15X225)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
    • 0.5 supertest
    • 1cc/1cc cyanocobalumin (B6/B12)
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. quads
    • squats (10X135,8X225,5X275,8X225)
    • (4S) < outerquad lunge (10X25, 10x25, 10x25, 10X25)
    • (4) seated calf-raise (10/20X115,12/15X115,12/15X115,15/30X115)
    • abductors (15X130,15X130,15X130,20X130)
    • (4S) < angled calf ext. (20X200,20X200,20X200,20X200)
    • single/double leg ext combo (10/15X35/40,10/15X35/40,10/15X40/45,0/15X40/45)
    • (4S) < sissy squat (7,6,6,6)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
I applied an old skool flexing/tensing technique after each exercise today.
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. chest
    • 45B resistance chest press (10X70,12X70,14X70,15X70)
    • (4S) < banded flies (10X25B,0X25B,0X25B,0X25B)
    • incline press (10X135,8X160,7X185,6X185)
    • rotator aux. (10X5,10X10,10X10,10X10)
    • (4S) pec-dec fly (wide/narrow) (10/20X105,10/20X105,10/20X105,10/20X105)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • (4) cybex lat pull-down (15X90,10X140,10X180,10X230)
    • (4) cybex wide row (10X180,12X180,14X180,16X180)
    • (4) cybex OHD row (10X230,12X230,10X270,12X270)
    • (4) cybex sup row (10X140,12X140,10X180,12X180)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. back
    • (4) cybex lat pull-down (15X90,10X140,10X180,10X230)
    • (4) cybex wide row (10X180,12X180,14X180,16X180)
    • (4) cybex OHD row (10X230,12X230,10X270,12X270)
    • (4) cybex sup row (10X140,12X140,10X180,12X180)
I will admit, I posted this workout before actually doing it and it was a great workout. I used to always do it that way, planning the workout rather that writing it down after the fact. I kinda got used to doing it that was because that is how my trainer trained. I feel I get more out of a regimented work out that is gonna force one to push oneself, verses one that is based on how I feel that day. I am gonna go in there and rip it up nonetheless, whether it is a good day or bad.

With that said, I had some younger guys working out beside me and when I asked how many they had left, They took that opportunity to ask me how old was I. I told them 48 and they told me they could tell I worked out for a long time and that I looked great for 48, 'moz 49. I said thanks and introduced myself. Funny thing is that I don't think I have reached to where I was at 6 months ago, but I guess it is a good sign, right?
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
    • 0.5 CC supertest
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. arms
    • Biceps
      • (4) preacher curl
      • (4) hammer curl
      • (4) reverse grip curl
    • Triceps
      • (4) skullz & burnz
      • singles
      • (4S) < sphynx pushup
      • (4) hammer ext
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
  1. Supplements
    • protein
Workout (<#>=number of sets, S=superset, H=hyperset, OH=over-head, OHD=over-hand, WU=warm-up, DB=dumbbell, <#>B=banded resistant weight equiv., DEL=de-load, < = linking with previous)
  1. quads
    • warm ups
    • 4X single/double leg ext (10/20)
    • 4X lunges (0,10,25,45)
    • 4X close foot squat (10X95,135,185,225)
    • 4 X hack squat (10X140)
 
Who is viewing this thread?

There are currently 1 members watching this topic

Top