TP's Fit Journal Transcription

[genetic freak]

Good job brother! Way to stick with it on the road.

 

[Tomas Payne]

Good job brother! Way to stick with it on the road.

thanks my mang

 

[Tomas Payne]

1. back

• wide cable PD
• (4S) < banded rear delts
• (4) narrow cable row
• (4) DB BO row
• (4) resistant machine rows

 

[Tomas Payne]

1. hamstrings/calves
   • RDL(135,185,225,225)
   • (4S) < standing banded leg curls
   • laying leg curl
   • (4S) < glute kickback
   • seated leg curl
   • (4S) < adductors

 

[Tomas Payne]

1. shoulders
   • military press
   • (4S) < shoulder aux.
   • machine front delts
   • (4S) < machine lateral raises
   • (4) upright rows (10X95, 10X95,10X95,10X95)
   • (4) behind back shrugs (8X105,8X105,8X105,8X105)

 

[Tomas Payne]

Was s'posed to take off but was on west side so went to a gym for a new scene and did some arms.

• 3 triceps exercises - 12 sets
• 2 bicep exercises - 8 sets

 

[Tomas Payne]

outer quads & calves

• low-foot placement leg press (135,225,315,405)
• (4S) < in-situ outer quad lunge )
• low-foot placement hack squat (sissy hax)
• (4S) < seated calf-raise
• single/double leg ext combo
• (4S) < sissy squats
• abductors
• (4S) < angled calf ext

 

[Tomas Payne]

chest

• (4) flat press
• (4) incline press
• DB flies
• (4S) < vertical plate press

 

[Tomas Payne]

1. back

• wide cable PD
• (4S) < banded rear delts
• tbar row (45,70,80,85)
• (4S) < back aux
• narrow cable row

 

[Tomas Payne]

From 12/17/2022

1. Legs
   • WU Close-foot squat
   • (2S) < hip aux
   • (4) front squats (95,120,135,155)
   • (3) squats (135,225,245)
   • (4S) single/double leg ext
   • single/double laying leg curl
   • (4H) < seat calf raise
   • (4) adductors
   • (4) abductors
   • seated leg curls
   • (4S) < standing calf raise

 

[Tomas Payne]

shoulders

• military press (95,135,160)
• (3S) < shoulder aux.
• DB front delts
• < V raises
• (4H) << DB rear delts
• DB lateral raises
• (4S) < DB supinated raises
• (4) upright rows
• (4) behind back shrugs 225,225,225,225

 

[Tomas Payne]

chest

• (6) flat press 1WU,135,160,185,210,225
• (4) decline press 4x185
• (4) incline press 4x185
• DB flies
• (4S) < (2) DB pull-over/(2) barbel pull-over