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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
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
I realized I didn't edit the work out title, it should have been hamstring day.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • lat pull-down
  • (4S) < wide-row (neut)
  • row (OHD)
  • (4S) < DB row [neutr-sup trans]
  • (4) cable row
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Back up in weight - clean bulk. Weighing low 190s. I can feel that I have put on some size.
  1. hamstrings & calves
  • stiff leg "W" DL (WU,135,185,225)
  • (4S) < hip/ham aux.
  • single/double laying leg curl combo
  • (4S) < seated calf raise
  • seated leg curl
  • (4S) < standing calf raise
  • adductors
  • (4S) < gluteal kickbacks
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
From 1/6/2023
  1. shoulders
    • military press
    • upright rows
    • (4S) < supinated lateral raise rear delt
    • DB front delts
    • < laying DB rear delts
    • (4H) << behind back shrugs 225,225,225,225
    • (4) machine lateral raises
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
outer quads & calves
  • low-foot placement hack squat <---(started off with these cos of pressure to knees thru-out workout)
  • low-foot placement leg press (135,225,315,405)
  • (4H) < leg-press calf raise )
  • single/double leg ext combo
  • (4S) < sissy squats
  • abductors
  • (4S) < angled calf ext
  • (4) front squats
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
Went in on my day off and did some arm and a little adductors (cos I felt like it).
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
chest

  • (4) flat press (WU,135,10X185,4x225,6X205)
  • (4S) standing cable flies
  • (2) narrow pull-overs
  • (2) wide pull-overs
  • (4) pec-fly
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
853
  1. back
  • lat pull-down
  • (4S) < wide-row (neut)
  • row (OHD)
  • (4S) < DB row [neutr-sup trans]
  • (4) cable row
 
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