TP's Fit Journal Transcription

[dashriprock]

Checking in for the updated physique pics. Thanks

 

[Tomas Payne]

Checking in for the updated physique pics. Thanks

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[Tomas Payne]

It's been 10 months since my surgery and I lost 20 lbs in 4 days. In addition, I was not able to work out for 4 week and had a limited diets of liquid and semisolids. I start taking test 400 about 5 months ago, and started a start about 1.5-2 months ago.

My "admiring fan base" at our sister site has been asking for updates because they are so supportive (sic). I am sitting at a solid 185, lean and dry. I have been on a detox for the last week and a half as a result of interviewing with a major organization for an executive level position. In the 25 years as a professional, I have never had to drug test, so I have been detoxing from smoking cured resin (420 concentrates) for the last 10 days.

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1. Supplements
   • BCAA
   • whey protein
   • L-glutamine
   • creatine monohydrate

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 & triceps
   • military press (WU15X95,10X135,8X165,5X185DEL)
   • (4S) < shoulder aux.(10X5, 10x10, 10x10, 10X10)
   • (4) upright rows (10X95, 10X95,10X95,10X95)
   • (4) behind back shrugs (8X105,8X105,8X105,8X105)
   • machine front delts (10X35,10X35,10X35,10X35)
   • (4S) < machine lateral DB raises (10X60,10X60,10X60,10X60)

 

[Tomas Payne]

1. upplements
   • BCAA
   • whey protein
   • L glutamine
   • creatine monohydrate
   • caffeine (200mg)
   • 0.5 CC tritrenD
   • 0.5 CC test400

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. outer quads & calves
   • close-foot squats (10X95,10X95,10X135,10X135)
   • (4S) < in-situ outer quad lunge (10X25,10X25,10X25,10X25)
   • low-foot placement hack squat (sissy hax) (8X95,10X95,8X115,10X115)
   • (4S) < seated calf-raise (10/10X115,10/10X115,12/15X115,12/15X115)
   • single/double leg ext combo (10/15X30/35,10/15X30/35,10/12X30/35,10/12X30/35)
   • (4S) < sissy squats (8,8,8,8)
   • abductors (15X140,15X140,20X145,20X145)
   • (4S) < angled calf ext (20X210,20X210,20X220,20X220)

 

[genetic freak]

Nice work brother.

I have been drug tested so many times there is no way to keep count. At least 100 times.

 

[Tomas Payne]

Nice work brother.

I have been drug tested so many times there is no way to keep count. At least 100 times.

a lot can change in 24 hours. That's been the story of my life. Looks like I am gonna stay put, I think things a going to take a slight turn south in 2023. I have better opportunity from where I am currently at on different levels.

 

[Tomas Payne]

1. Supplements
   • whey protein
   • BCAA
   • L glutamine
   • Creatine
   • Omegas

Workout

1. chest
   • (4) flat press (WU,10X135,10X160,8X185,4X225DEL)
   • (4) incline press (10X135,8X185,5X205,8X185)
   • DB flies (8X45,8X45,8X45,8X45)
   • (4S) < veritcal plate press (8X25,8X25,8X25,8X25)

 

[Tomas Payne]

1. Supplements
   • whey protein
   • BCAA
   • L glutamine
   • Creatine
   • Omegas

Workout

1. chest
   • (4) flat press (WU,10X135,10X160,8X185,4X225DEL)
   • (4) incline press (10X135,8X185,5X205,8X185)
   • DB flies (8X45,8X45,8X45,8X45)
   • (4S) < veritcal plate press (8X25,8X25,8X25,8X25)

I did a little more auxilery exercise tonight. Been a very busy week and it's not even half-way there. Tomorrow is pinning thighs day.

 

[Tomas Payne]

i want to simplify my log and hope to do so by speaking more to what I am doing. So back is one of my strong points so I hit them in super sets. Today lat PD were SS w/wide rows, then narrow rows (on same machine) with reverse grips machine row. These machines are in the same area and go to this specific corporate gym because I can be in-n'-out. max rep range 8-10 all exercises. I finally capped it with OH row SS w/DB row. Nothing heavy on the grip so I can have the full transition ROM, from neutral to suppinated.

Diet has been consistent. Even while on detox. Of detox, appetite has picked up gradually. pinned half/half of my 3TRenD & test 400. Wanting to develop thickness in my back, doing basix.

1. thick back

• 90, 140,180,230
• SSX(180X4)
• 260X2,280X2
• SSX(140X2, 160X2)
• 280X4
• SSX(60X4)

 

[Tomas Payne]

1. hamstrings/calves
   • RDL(10X135,12X185,8X225,8X225)
   • (4S) < standing banded leg curls (10,10,10,10)
   • laying leg curl (10X65, 12X65,10X70,10X75)
   • (4S) < glute kickback (10X50,10X50,10X50,10X50)
   • (4) seated leg curl (10X65,12X65,10X70,12X70)
   • (4S) < adductors (15X120,16X120,20X120,20X120)

 

[Tomas Payne]

1. shoulders

• military press135, 160, 185
• (3S) < shoulder aux.
• upright rows 95,95,105,105
• (4S) < supinated DB rear delt
• shrugs (behind grip) 225,225,225,225
• (4S) < side lateral DB raises
• front delts
• (4S) > laying DB rear delt

 

[Tomas Payne]

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. outer quads & calves
   • low-foot placement leg press (135,225,315,405)
   • (4S) calf-raise in leg press machine (135,225,315,405)
   • low-foot placement hack squat (95,115,115,115)
   • (4S) < in-situ outer quad lunge (25,25,25,25)
   • single/double leg ext combo (10/15X30/35,10/15X30/35,10/12X30/35,10/12X30/35)
   • < sissy squats (8,8,8,8)
   • abductors (140,140,145,145)
   • (4S) < angled calf ext (220,220,220,220)