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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
  1. back
  • (4) lat pull-down
  • (4) wide-row (neut)
  • (4) row (OHD)
  • reverse-row (sup)
  • (4S) < DB row [neutr-sup trans]
  • (4) cable row
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
hamstrings/calves
  • (1) WU elevated step ups aux.
  • Str8 leg DL(WU,145,175,195,225)
  • (4S) < banded st8 leg aux.
  • laying leg curl (25,30,35,40)
  • (4S) < seated calf raise
  • seated leg curl (85,85,85,90)
  • (4S) < adductors
  • gluteal kickback
  • (4S) < standing calf raise
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
shoulders
  • military press (95,135,160,185)
  • (4S) < shoulder aux.
  • machine front delts
  • (4S) < machine side lateral raises
  • laying DB rear delts
  • (4S) < DB supinated raises
  • (4) upright rows
  • (4) behind back shrugs 225,225,225,225
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
outer quads & calves
  • single/leg press & calf-raise (130,180,220,270)
  • (4H) < in-situ outer quad lunge
  • low-foot placement hack squat (95,115,115,135)
  • (4S) < seat calf raise
  • single/double leg ext combo
  • < sissy squats
  • abductors
  • (4S) < angled calf ext
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
chest
  1. (1) WU DB chest press
  2. (5) banded DB chest press
  3. incline chest press
  4. pec-dec flies
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,395
Nice work brother. Behind the back shrugs are the best shrugs.

One question I have, how much intensity are you putting into your workouts? I ask, because this workout:

  1. back
  • (4) lat pull-down
  • (4) wide-row (neut)
  • (4) row (OHD)
  • reverse-row (sup)
  • (4S) < DB row [neutr-sup trans]
  • (4) cable row
Would take me (2) full weeks (probably a slight exaggeration) to recover from with high intensity, even if I was on a gram of test, tren and d-bol and eating 400 grams of protein a day.

Don't take this as I am saying you are not training with intensity, more as like I think you are doing too much.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
Nice work brother. Behind the back shrugs are the best shrugs.

One question I have, how much intensity are you putting into your workouts? I ask, because this workout:

  1. back
  • (4) lat pull-down
  • (4) wide-row (neut)
  • (4) row (OHD)
  • reverse-row (sup)
  • (4S) < DB row [neutr-sup trans]
  • (4) cable row
Would take me (2) full weeks (probably a slight exaggeration) to recover from with high intensity, even if I was on a gram of test, tren and d-bol and eating 400 grams of protein a day.

Don't take this as I am saying you are not training with intensity, more as like I think you are doing too much.
This is medium to high. My lat pull-downs are more like warms ups for me. the intensity portion are more on the row such as the machine overhand and the bentover dumbbells. Insensity is maybe in 6 of the 15-18 sets I typically do. However, today's backworkout was more intense, but less sets.

Edit - granted lately, whenever I do back and shoulders, I am always in recovery from deep knots and other sides from those two weekly sessions. Excellent question and hope I explained my training.
 
Last edited:
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
  1. back
  • (4) wide-row (neut)
  • lat pull-down
  • (4S) < row (OHD)
  • reverse-row (sup)
  • (4S) < DB row [neutr-sup trans]
  • (4) rear delt on pec-dec
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
Today's workout was my typical hybrid of intensity and burnout; my typical work out lately since I am trying to put on good weight while keep the holiday calories off, I am making lean gains.
  1. shoulders
    • military press (WU95,135,135,185)
    • (4) upright rows
    • (4) behind back shrugs 225,225,225,225
    • machine front delts
    • (4S) < machine side lateral raises/pause with burnout
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
From 12/31/2022 - a more intense workout yesterday.
  1. outer quads & calves
  • (4H) low-foot placement leg press & calf-raise super (130,180,220,270)
  • (4) front squat (95,135,140,145)
  • (4) 9M forward/reverse lunges
  • (4) stiff leg DL (195,195,195,195) <---will do a little more hammies today.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
Another day of intensity, especially on the first day of the year.
  1. outer quads & calves
  • (4H) single/double laying leg curl & seated calf-raise
  • seated leg curl
  • (4S) < adductors
  • gluteal kick-back
  • (4S) < standing calf raise
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,245
757
  1. chest
    • press w/ecc loading (10/8X90+50,8/8X90+50,8/8X90+50)N-M-W
    • (3S) < rotator aux (10X5,10X10,10X10,10X10)
    • press w/ecc loading (4/8X135+50,3/8X135+50,3/8X135+50)N-M-W
    • (3S) < rotator aux (10X5,10X10,10X10)
    • DB flied (neut-sup)
    • (4S) < plate vertical press
 
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