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TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Nice work. Road trips are kind of weird. Sometimes I can come out of them a little bit better, because my body needed the rest from the intensity. Other times I lose some weight or gain some fat.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
...and they never quite feel like your regular home work-outs, 'specially if it's your spouse;s Planet fitness guest pass.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
  1. Supplements
    • protein
    • BCAA
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) shoulder press (WU,10X135,8X160,6X185DS,12X135)
    • machine front delts (12X35,12X35,12X35,12X35)
    • (4)< machine lat raises (12X60,12X60,12X60,12X60)
    • (4) upright row (10X95,10X95,10X95,10X105)
    • (4) rear-grip shrug (15X22515X22515X22515X22)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
  1. Supplements
    • protein
    • BCAA
    • 0.5cc test400 (9/16)
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. off day, so that means a arms and little cardio
    • preacher curl (10X70)
    • (4) < reverse grip bicep curl (10X40)
    • hammer curl (10X25(x2),10X30(x2))
    • (4) < reverse grip tricep ext (10X30)
    • (4) laying single tricep ext (10X20,10X25,10X25,10X30)
    • (4S) skull kursher burnouts (10/10X70)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
From 9/18/2022
  1. Supplements
    • protein
    • BCAA
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. hamstring & calves
    • stiff-leg "W" movement DL (10X135,10X160,20X185)
    • (3S) < Good mornings w/Safety bar (12X95,12X95,12X105)
    • single/double laying leg curl combo (10X25,10X30,10X30,10X35)
    • (4) < seated calf-raise (10/10X95,10/10X95,10/10X95,10/10X95)
    • seated leg curl (12X75,12X75,12X75,12X75)
    • (4S) < adductors (15X80,15X80,15X80,15X80)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
  1. Supplements
    • protein
    • BCAA
    • 1cc cynonobalumin (B12 complex)
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
    • incline press (10X135,10X160,6X185,maxX225,DEL3X185,6X160,10X135)
    • resistant machine neutral grip chest press 45B(10X70,10X70,10X70)
    • (3S) < banded flies (10X25B,10X25B,10X25B)
    • resistant machine OHD-grip chest press 45B(10X70,10X70,10X70)
    • (3S) < banded flies (10X25B,10X25B,10X25B)
    • neut to sup grip flies (10X40,10X40,10X40,10X40)
    • (4S) < vert. plate press (10X25,10X25,10X25,10X25)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Nice work! A lot of people underestimate the banded flies, I call them power hugs. I can do flies with 100 lbs dumbbells, but I have a couple bands that will kick my ass.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
Nice work! A lot of people underestimate the banded flies, I call them power hugs. I can do flies with 100 lbs dumbbells, but I have a couple bands that will kick my ass.
They have varying resistant weight equivalents. I use a combination for different exercises.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
I find myself rationing my gym time so I make the most of it and use it as my outlet and escape from everything I got going on. I make plans to go to specific gyms, depending on what exercise I am doing and what equipment the gym has. Granted, I can make use of whatever equipment, I find some brand and style more favorable over others, depending on what I am training. I find myself the busiest I've been in my life but time well spent pounding out that stress with iron and sweat, makes all that other stuff worth with the gym as a reward.
  1. Supplements
    • protein
    • BCAA
    • 0.5cc test 400
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. cybexback
    • (4) wide-row (neut) (10X180,10X180,12X180,12X180)
    • (4) narrow-row (neut) (10X230,10X230,10X230,9X230)
    • power-row (OHD) (10X270,10X270,8X270,7X270)
    • (4S) < reverse-row (sup) (10X140,10X140,10X140,10X140)
    • (4) lat pull-down (10X180,10X180,10X230,8X230)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
  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. lower backside-hamstrings/calves
    • RDL(10X135,12X185,8X225,8X225)
    • (4S) < flexor lunge (10X25, 10x25, 10x25, 10X25)
    • laying leg curl (10X65, 12X65,10X70,10X75)
    • (4S) < glute kickback (10X50,10X50,10X50,10X50)
    • (4) seated leg curl (10X65,12X65,10X70,12X70)
    • adductors (15X120,16X120,20X120,20X120)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
  1. Supplements
    • protein
    • BCAA
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) shoulder press (WU,10X135,8X160,6X185)
    • (4) upright row (10X95,10X95,10X95,10X105)
    • (4) front-grip shrug (15X22515X22515X22515X22)
    • DB front delts (12X35,12X35,12X35,12X35)
    • (4S) < laying DB rear delt (10X15,10X15,10X15,10X15)
    • lat raises (12X15,10X20,10X20,10X20)
    • (4S)< sup DB rear-delts (12X15,12X15,12X15,12X15)
 
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