TP's Fit Journal Transcription

[Tomas Payne]

1. Supplements
   • protein
   • 0.5cc test 400

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

1. back
   • (4) wide neutral grip row (10X180,12X180,12X180, 14X180)
   • (4) narrow row (10X230,12X230,10X250,12X250)
   • (4) OHD grip row (10X250,12X250,10X270,12X270)
   • (4) lat PD (10X180,12X180,10X200,12X200)
   • (4) sup grip row (10X140,12X140,10X160,12X160)

 

[RIR0]

Beware this is a scammer/source who pushes omega labs one of the worst and dirtiest Mexican ugls.

 

[Tomas Payne]

1. Supplements
   • protein
   • 2cc cyanocobalumin

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

1. shoulders
   • (4) military press (10X90,10X135,10X160, 10X185)
   • standing DB front delts (10X30,10X30,10X30,10X30)
   • (4) < laying DB rear delts (10X15,10X15,10X15,10X15)
   • side lateral raise (neutral) (10X20,12X20,10X25,12X25)
   • (4) < side lateral raise (supinated) (10X140,12X140,10X160,12X160)
   • (4) upright rows (10X90,12X90,10X100,12X100)
   • (4) shrugs (15X225,15X225,20X225,20X225)

 

[eazy]

(4) < side lateral raise (supinated) (10X140,12X140,10X160,12X160)

how do you do this?

 

[genetic freak]

Nice work brother! Keep plugging away.

 

[Tomas Payne]

how do you do this?

Yes, except, i turn my palms in (she has her palms facing side-ways). If you turn them to where your palms are facing you (inward), you will feel it more in toward your inner-upper back: around the rhomboids-upper shoulder-rear delts area.

 

[Tomas Payne]

Nice work brother! Keep plugging away.

thanks mang! How's those leg days going?

 

[genetic freak]

thanks mang! How's those leg days going?

Still my favorite day of the week!

 

[Tomas Payne]

1. Supplements
   • pre-workout

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

1. hamstring/glutes/calves
   • elevated foot stiff-leg "W" DL(10X90,10X135,12X155)
   • (4S) < banded aux (10/10/10,10/10/10,10/10/10)
   • single/double laying leg curl combo (10/10X25,10/10X37.50,10/10X40,10/10X45)
   • (4H) < seated calf-raise (10/15X90,10/15X90,10/15X90,10/15X90)
   • seated leg curls (12X70,12X70, 10x75,10X75)
   • (4S) < adductors (12X80,12X90,12X100,12X100)

 

[Tomas Payne]

From 9/10/2022 - Was on the road; late log. Hit quads in my hometown (not some mythical fire bird)

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

1. quads
   • quads center smith squat (10X135,10X185,10X225,8X275)
   • (4S) < stationary quad-sitting(1min,1min,1min,1min)
   • (4) smith-bulgarian single split (10X95,10X95,10X95,10X95)
   • (4S) single/double leg ext. (10/15X70,10/15X70,10/15X75,10/20X75)

 

[Tomas Payne]

Finicky eating on the road, I dropped 3 pounds. I'll gain it back this week

1. Supplements
   • pre-workout
   • 1cc test400

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

1. chest
   • flat press w/ecc loading (8/8X90+50,8/8X90+50,8/8X90+50)
   • (3S) < rotator aux (10X5,10X10,10X10)
   • incline press w/ecc loading (8/8X90+50,8/8X90+50,8/8X90+50)
   • (3S) < rotator aux (10X5,10X10,10X10)
   • single horizontal plate press (10X25,10X25,10X25)
   • (4S) < single vertical plate press (8X25,8X25,8X25)
   • DB flies (10X40,10X45)
   • (2S) < DB (narrow) pull-over (10X75,10X75)
   • DB flies (10X45,10X45)
   • (2S) < easy bar (wide) pull-over (10X40,10X40)

 

[Tomas Payne]

From 9/13/2022

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

1. back
   • (1WU/3) lat pull-down (15X90,10X140,12X180,14X230)
   • (3) wide-row (neut) (10X180,10X180,12X180)
   • (3) narrow-row (neut) (10X230,10X230,12X230)
   • (3) power-row (OHD) (10X270,10X270,12X270)
   • (3) reverse-row (sup) (10X140,10X160,12X170)