TP's Fit Journal Transcription

[genetic freak]

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?

I am like this. I won't so much as write it down, but I know exactly what I am going to do in the gym before I go. Sometimes it keeps me up at night thinking about it.

Good work brother!

 

[Tomas Payne]

FROM 8/19/2022

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
   • military press (10X95,8X135,4X185,DEL-5X135)
   • (3S) < rotator aux (10x5, 10x10,10x10)
   • upright rows (10X95,10X95,10X105,10X105)
   • (4) < side lateral raises (10X20,10X20,10X20,10X20)
   • shrugs (15X195,15X195,12X215, 15X215)
   • (4) < DB rear delt (10X10,10X10,10X10,10X10)
   • anterior delt (10X25,12X25,10X30,12X35)
   • (4S) < laying rear-delts (10X15,12X15,12X15,15X15)

 

[Tomas Payne]

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. lower backside-hamstrings/calves
   • RDL(10X135,12X185,8X225,8X225)
   • (4S) < flexor lunge (10X25, 10x25, 10x25, 10X25)
   • lay leg curl (10X65, 12X65,10X70,10X75)
   • (4S) < glute ext. (10X50,10X50,10X50,10X50)
   • (4) seated leg curl (10X65,12X65,10X70,12X70)
   • adductors (15X120,16X120,20X120,20X120)
   • (4S) < gluteal kick-back (10X50,10X50,10X50,10X50)
   • (4) angled calf raise (20X205,20X205,20X205,20X205)
   • (3) seated calf raise (15X115,15X115,15X115)

 

[Tomas Payne]

1. Supplements
   • protein

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

1. chest
   • 2X25+EL(N/M/W)B chest press (8/8X140+/90,10/8X140+/90,8/8X140+/90)
   • (1S) < rotator aux. (10X5,10X10,10X10)
   • (4) DB flies (10X50,12X50,10X55,12X55)
   • single horizontal plate press (10X25,10X25,10X25,10X25)
   • (4S) < vertical plate press (10X25,10X25,10X25,10X25)

 

[Tomas Payne]

1. Supplements
   • protein

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

1. back
   • (4) lat pull down (10X110,12X120,10X130,12X130)
   • (4) DB row (8X90,8X95,9X95,7X100)
   • (4) cable row (12X120,12X130,10X140,10X150)

 

[3BG]

1. Supplements
   • protein

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

1. back
   • (4) lat pull down (10X110,12X120,10X130,12X130)
   • (4) DB row (8X90,8X95,9X95,7X100)
   • (4) cable row (12X120,12X130,10X140,10X150)

Volume volume volume fluffy volume

 

[Tomas Payne]

Will hit up the gym today. Typically, I am off on Wednesday. Today will be one of those "see what I do when I get there...."

 

[Tomas Payne]

From 8/24/2022

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) skullkrushers
     • singles
     • (4S) < reverse
     • (4) hammer ext

 

[Tomas Payne]

1. 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]

Looks like my week caught up with me and I wound up taking last night off. went to bed early, needed the rest. ...looks like I will be doing last nights workout, tonight.

 

[Tomas Payne]

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. squats
   • 12X135
   • 10x185
   • 10x225
   • 8x245
   • 8x275
   • 6x295

 

[Tomas Payne]

From 8/28/2022

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. hamstrings & calves
   • (2S) auxiliary hamstring
   • (4) stiff-leg DL (10X135,10X160,8X1185,8X205)
   • laying leg curl (10x55, 12x55,14x55,13x60)
   • (4S) < seated calf-raise (20X90,20X90,20X90,20X90)
   • seated leg curls (10X95,10X95,10X105,12X105)
   • (4S) < adductors (15X70,15X70,12X75,12X75)