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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
  1. Supplements
    • protein
    • BCAA
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 & calves
    • close-foot squat (WU10/95, 10X135,10X135, 9X160)
    • (4S) single press/calf raise combo (WU10X25,10X45, 10X45, 9X55)
    • hack squat (10X140,10X140,10X140,10X140)
    • (4S) < seated calf-raises (15/20X140,15/20X140,15/20X140,15/20X140)
    • single/double leg ext combo (10/15X30/35,10/15X30/35,10/12X30/40,10/12X30/40)
    • (4S) < abductors (15X100,15X100,15X100,15X100)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
forgot to document that I had superset the close foot squat with 4S of landmine squats
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Nice work.

Are you holding the bar when you do landmine squats or do you have it chained to a squat/dip belt?
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
Nice work.

Are you holding the bar when you do landmine squats or do you have it chained to a squat/dip belt?
i hold the end of the bar up to my chest and squat deep; yesterday's squats were squad-centered.
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
  1. Supplements
    • pre-workout
    • protein
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
    • (4) flat chest press (10X135,8X185,3X215,1X225DEL, 3X215,3X185,8X135 )
    • (4) incline chest (10X135,7X185,3X205,3X185, 6X135)
    • cable flies (upper) (10X50,10X50,10X50,10X50)
    • (4S) < cable flies (lower) (10X50,10X50,10X50,10X50)
    • (3) resistant machine press (45B) (10X70,10X70,10X70,10X70)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
i hold the end of the bar up to my chest and squat deep; yesterday's squats were squad-centered.
I figured that is how you did them, as that is generally what I see when most people say landmine squat. I ran the chain from my belt squat to it and gave it a try a couple times. The issue I have is that I really have to get my feet elevated to get enough depth for my way to be effective and I run out of plates to stand on, as I need most for lifting. For your way, I have to find a safe way to get the bar up to my chest with that much weight on there. When I do landmine press with (3) 45's on the front I can feel some twinges when I pick the bar up and clear it to my chest. I couldn't imagine what it would feel like with 4-5 of them on there.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
I figured that is how you did them, as that is generally what I see when most people say landmine squat. I ran the chain from my belt squat to it and gave it a try a couple times. The issue I have is that I really have to get my feet elevated to get enough depth for my way to be effective and I run out of plates to stand on, as I need most for lifting. For your way, I have to find a safe way to get the bar up to my chest with that much weight on there. When I do landmine press with (3) 45's on the front I can feel some twinges when I pick the bar up and clear it to my chest. I couldn't imagine what it would feel like with 4-5 of them on there.
yeah, with quads like your, you would need to use the chain for that many plates. I'll put two max on the way I do it (holding near chest).
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
yeah, with quads like your, you would need to use the chain for that many plates. I'll put two max on the way I do it (holding near chest).
I did Goblet squats with a 150 lbs dumbbell and my shoulders and arms failed well before my quads. Haha.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
  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. back
    • (4) lat pull-down (10X180,10X180,10X180,8X230)
    • (3) wide-row (neut) (10X180,10X180,12X180,12X180)
    • (3) narrow-row (neut) (10X230,10X230,10X230,9X230)
    • (3) power-row (OHD) (10X270,10X270,8X270,7X270)
    • reverse-row (sup) (10X140,10X140,10X150,10X150)
    • (4S) < DB row [neutr-sup trans] (10X70,10X70,10X70,10X70)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
  1. Supplements
    • protein
    • BCAAs
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
    • (4S) single press/calf raise combo (10/15X135,10/15X180,10/15X185,10/15X230)
    • hack squat (10X90,10X90, 8X140)
    • (3S) < forward station lunges (10X25,10X25,10X25)
    • single/double leg ext combo (10/20X40/45,10/20X40/45,10/20X40/45,10/20X40/45)
    • (4H) < sissy squat (6,8,8,7)
    • abductors (20X130,20X130,20X135,20X1345)
    • (4S) < angled calf-raise (20X200,20X200,20X200,20X200)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,171
720
  1. Supplements
    • protein
    • BCAA
    • 0.5cc test 400
    • 1cc 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) 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)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Nice work brother! I much prefer the rear grip shrugs over shrugs to the front or side. You hit the entire trap with the rear grip shrugs. People forget that traps run down your back for a bit. You can also hit the lower traps from the side grip on a machine if you get your hands behind your midline.
 
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