TP's Fit Journal Transcription

[Tomas Payne]

outer quads & calves

• single leg press
• < leg-press calf raise
• (4H) << in-situ lunge w/OHD qtr
• low foot-placement hack squats (sissy hax)
• (4S) seated calf raise
• single/double leg ext combo
• (4S) < sissy squats
• abductors
• (4S) < seated angled calf ext

 

[Tomas Payne]

1. chest

• (5) incline press (WUX135,10X160,8X185, 7X205,6X225)
• DB flies (neut-sup trans)
• (4S) < vert. plate press
• DB (narrow) laying pull-overs
• (3S) < barbel (wide) laying pull-overs
• (4) pecdec flies
• (4) tricep extensions

 

[Tomas Payne]

1. back

• (4) lat pull-down
• wide-row (neut)
• (4S) < machine row (OHD)
• reverse grip row (machine)
• (4S) < DB row [OHD-sup trans(6X60)]
• (4) rear delt on pecdec

 

[Tomas Payne]

Just place an order for my 2-ply Inzer Squat Suit and going to apply the Smolov Jr. squat with other workouts. Thanks @Yano for recommending the Cult of Strength spreadsheet and newsletter.

hamstrings & calves

• (4) stiff leg DL (WU,185,225,275)
• < banded squat
• (3H)<< leg kick back ext
• (4) free-motion leg press (adductors/glute focused) (90,180,270,360)
• laying leg curl
• (4S) < calf raises

 

[Tomas Payne]

1. shoulders

• military press WU, 10X135,8X160,6X160
• (4S) < shoulder aux.
• (4) upright rows 2x95,2X105
• (4) front barbel shrugs 2X225,2X185
• DB front delts
• (4S)< laying DB rear delts
• lateral DB raise
• (4S) < supinated lateral DB raise rear delt

 

[Tomas Payne]

outer quads & calves

• low foot-placement leg press
• (4S) < close foot squat
• low foot-placement hack squats (sissy hax)
• < in-situ lunge w/OHD qtr
• (4H) << seated calf raise
• single/double leg ext combo
• (4H) < sissy squats
• abductors
• (4S) < seated angled calf ext

 

[Kluso]

Ok. So since no one else is gonna ask. What kind of implant did u get last year? Please say it was a dick implant!

 

[Kluso]

Sorry, I just had to! Lol

 

[Tomas Payne]

Ok. So since no one else is gonna ask. What kind of implant did u get last year? Please say it was a dick implant!

Molar implant. I could use the latter...

 

[Kluso]

Molar implant. I could use the latter...

Ahhh. Lol. Same here. How did that go? I actually need to get two myself. The ones all the way in the back, on bottom, both sides. I keep putting it off.

 

[Tomas Payne]

Ahhh. Lol. Same here. How did that go? I actually need to get two myself. The ones all the way in the back, on bottom, both sides. I keep putting it off.

That was the second. I had the same ones done that you need. Still fighting lawsuit for bone density loss with pharmaceutical company.

 

[Tomas Payne]

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