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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,183
727
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
1,183
727
  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
1,183
727
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
1,183
727
  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
1,183
727
  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
1,183
727
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
978
1,021
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
1,183
727
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
1,183
727
  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
1,183
727
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
1,183
727
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
1,183
727
chest
  • (4) flat press (WU,135,10X185,4x225,6X205)
  • (4S) standing cable flies
  • (2) narrow pull-overs
  • (2) wide pull-overs
  • (4) pec-fly
 
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