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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  • quads & calves
    • single leg press
    • < leg-press calf raise )
    • (4H) << calf raise
    • single/double leg ext combo
    • abductors
  • hamstrings & calves
    • (4S) < adductors
    • laying leg curl
    • (4S) < gluteal kickback
    • (4) angled calf ext
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
From 1/13/2023
  1. shoulders
  • military press (WU, 10X135,8X160,6X185)
  • (4S) < shoulder aux.
  • (4) upright rows
  • (4) behind back shrugs 225,225,225,225
  • DB front delts
  • < laying DB rear delts
  • (4H) << supinated lateral DB raise rear delt
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. chest
  • (4) flat press (WUX135,10X185, 8X200,6X225)
  • (3S) < lateral H rotator
  • (4) standing cable flies
  • (3S) < lateral V rotator
  • (4) DB flies
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. chest
  • (4) flat press (WUX135,10X185, 8X200,6X225)
  • (3S) < lateral H rotator
  • (4) standing cable flies
  • (3S) < lateral V rotator
  • (4) DB flies
This was the correct log:
  1. chest
  • (4) flat press (WUX135,10X185, 8X200,6X225)
  • (3S) < lateral H rotator
  • (4) incline press (8X185,8X205,7X205,8x185)
  • (3S) < lateral V rotator
  • (4) DB flies
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  • quads & calves
    • low placement leg press
    • < leg-press calf raise
    • (4H) << in-situ lunge
    • single/double leg ext combo
    • (4S) < sissy squats
    • abductors
  • hamstrings & calves
    • (4S) < adductors
    • laying leg curl
    • (4S) < gluteal kickback
    • (4) angled calf ext
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
Weighing 195, current progress.


  1. shoulders
  • military press
  • DB front delts
  • (4S)< laying DB rear delts
  • lateral raises
  • (4S) < supinated lateral DB raise rear delt
  • (4) upright rows
  • (4) behind back shrugs
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. chest
  • (4) incline press (WUX135,10X185, 8X205,6X225)
  • (4) pecdeck
  • (2) laying DB pullovers (10X80,10X80)
  • (2) laying barbell pullovers (10X35,10X35)
  • (4) DB flies
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
  1. back
  • reverse grip row (machine)
  • (4S) < DB row [neutr-sup trans(6X80)]
  • lat pull-down
  • (4S) < wide-row (neut)
  • (4) machine row (OHD)
  • (4) rear delt on pecdec
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
hamstrings & calves
  • stiff leg DL
  • (4S) < hip aux
  • laying leg curl
  • < seated calf raise
  • (4S) << gluteal kickback
  • seated leg curls
  • (4S) < adductors
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,259
761
EDIT - FROM 1/27/2023
  1. shoulders
  • military press WU, 10X135,8X160,6X160
  • (4S) < shoulder aux.
  • DB front delts
  • (4S)< laying DB rear delts
  • lateral DB raise
  • (4S) < supinated lateral DB raise rear delt
  • (4) upright rows 2x95,2X105
  • (4) behind back shrugs 4X185
 
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