TP's Fit Journal Transcription

[Tomas Payne]

Workout

1. chest
   • (6) incline press (WU,135,10X160,8X185,205,225DEL)
   • resistant machine press 45#Band (4X75)
   • (4S) < aux
   • pec dec flies (4X130)

 

[Tomas Payne]

1. back

• PD 90, 140,180,230
• SSX(90,180X3)
• 230X2,270
• SSX(140X2, 160X2)
• rev 130X4
• SSX(65X4)
• rdelts (90,90,100,100)

 

[Tomas Payne]

From 11/24/2022

hamstrings/calves

• SLDL(135,185,185,225)
• (4H) < hip aux exercise
• laying leg curl
• (4S) < standing calf
• seated leg curl
• (4S) < adductors (90,90,100,100)

 

[Tomas Payne]

1. shoulders

• military press 95,135, 160, 185
• (3S) < shoulder aux.
• DB front delts
• (4S) > laying DB rear delt
• DB side lats
• (4S) < supinated DB rear delt
• upright rows 95,100,105,110
• shrugs (behind grip)
• rear delt (revPecDec)

 

[Tomas Payne]

1. quads & calves
   • squats (135,225,275,315)
   • (4S) < seated calf-raises
   • single/double leg ext combo
   • (4S) < sissy squats (8-10)
   • (4) 9M forward/reverse lunge (0,10,25,45)
   • abductors
   • (4S) < angled calf-raises

 

[Tomas Payne]

chest

• incline press (WU,135,10X160,8X185,205)
• (4S) < aux
• (4S) narrow/OHD machine press 45Band+75
• (4S) standing cable/banded flies
• (2/2) pull-overs narrow/wide

 

[genetic freak]

Nice work brother.

Are the cable/banded flies pulling up from the floor or down from above?

 

[Tomas Payne]

Nice work brother.

Are the cable/banded flies pulling up from the floor or down from above?

thanks bro. i was focusing on upper chest so the cable flies were coming down at -30o from horizontal. banded were at same level as arm for feasibility.

 

[Tomas Payne]

1. back & biceps

• wide cable PD
• (4S) < banded rear delts
• tbar row (45,70,80,85)
• < back aux
• (4S) << narrow grip BB curl
• narrow cable row
• (4S) < DB BO row
• machine curls
• (4S) < reverse grip EB curl
• (4) DB curls

 

[Tomas Payne]

Got a trip to take so I condensed my training starting Sunday. if I can at least try to make it to the gym, I'll try to hit shoulders.

1. Legs
   • squats 135,225,275,275
   • (4S) < seated calf raise
   • laying leg curl
   • (4S) < gluteal kick-back
   • leg ext
   • (4S) < sissies
   • adductors 130,135,140,145
   • (4S) < abductors 140,145,150,155
   • (4) angled calf-raise
2. Triceps
   • laying single tricep ext
   • (4S) < sphynx PU
   • (4S) skull-crusher & burnout 4X80

 

[Tomas Payne]

been out-of-town most of the week but what was able to hit the gym there on Thursday & this morning.

Thursday:

1. Shoulders
   • 4 DB press
   • 4 DB front/rear delts
   • lat raises
   • (4S) < DB supinate rear delt
   • 4 shrugs

Saturday:

1. legs
   • 4 squats (135,185,225,275)
   • leg ext
   • (4S) < outer quad lunge
   • 4 legs curls
   • adductors
   • (4S) < abductors

 

[Tomas Payne]

chest

• (4) flat press (WU,135,10X185,4x225,6X205)
• (4S) standing cable flies
• (2) narrow pull-overs
• (2) wide pull-overs
• (4) pec-fly