Forum Statistics

Threads
26,793
Posts
528,100
Members
28,309
Latest Member
tzseattle
What's New?

TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

genetic freak

VIP Member
Dec 28, 2015
1,628
1,891
Nice work brother.

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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
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

Tomas Payne

VIP Member
Jul 29, 2014
1,355
829
chest
  • (4) flat press (WU,135,10X185,4x225,6X205)
  • (4S) standing cable flies
  • (2) narrow pull-overs
  • (2) wide pull-overs
  • (4) pec-fly
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top