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TP's Fit Journal Transcription

D

dashriprock

Member
Aug 30, 2022
22
10
Checking in for the updated physique pics. Thanks
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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.

  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)
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

genetic freak

VIP Member
Dec 28, 2015
2,630
3,358
Nice work brother.

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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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)
 
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