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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. back
  • wide cable PD
  • (4S) < banded rear delts
  • (4) narrow cable row
  • (4) DB BO row
  • (4) resistant machine rows
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
chest
  • (4) flat press
  • (4) incline press
  • DB flies
  • (4S) < vertical plate press
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. back
  • wide cable PD
  • (4S) < banded rear delts
  • tbar row (45,70,80,85)
  • (4S) < back aux
  • narrow cable row
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
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

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
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
 
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