TP's Fit Journal Transcription

[genetic freak]

Thanks. I am only getting start. I had to take time off for surgery and only been two week. Will resume more serious training after tax day. I am finding myself wearing myself out and sore all the time. I know if we resume my trainer sessions, he is going to kill me and I won't recover the way want, so I have delayed my start with him by 15 days.

The muscles and CNS are relearning. Soon you will be cranking out sessions and wondering the next day what you worked the day before.

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

1. shoulders
   • rear shoulder press (10x95,10x95,10x95)
   • (3S) < lat rotator cuff (10X5,10X10,10X10)
   • front shoulder press (10x135,10x145,10X145)
   • (3S) < vert rotator cuff (10X5,10X5,10X5)
   • DB front delt (10X30,10X30,10X30,10X30)
   • (4S) < DB rear delt (10X20,10X20,10X20,10X20)
   • lat raises (neutral) (10X20,10X20,10X20,10X20)
   • (4S) < lat raises (supinated) (10X20,10X20,10X20,10X20)
   • upright rows (15X30,15X30,15X30,15X30)
   • (4S) < DB shrugs (20X45,20X45,20X45,20X45)
   • (4) OH Staight-arm pulls w/ropes (10X30,10X30,10X30,10X30)
   • (4) Pec-dec rear delt (10X60,10X60,10X65,10X65)

 

[Tomas Payne]

1. quads
   • single leg ext/double leg ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
   • (4S) < single leg forward lunge (10X50,10X50,10X50,10X50)
   • outer adductor (15X140,15X140,15X140,15X140)
   • (4S) < inner adductors (20X120,20X120,20X125,20X130)
2. calves
   • (4) angled calf raise (20X210,20X210,20X210,20X210)
3. hamstrings
   • seated leg curls (15X70,15X70,15X70,15X70)
   • (4S) < gluteal swing back kick (machine)
   • laying leg curls (15X60,15X60,15X65,15X65)
   • (4S) < donkey kick backs (10X70,10X70,10X70,10X70)

 

[Jayne Scott]

1. quads
   • single leg ext/double leg ext (15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
   • (4S) < single leg forward lunge (10X50,10X50,10X50,10X50)
   • outer adductor (15X140,15X140,15X140,15X140)
   • (4S) < inner adductors (20X120,20X120,20X125,20X130)
2. calves
   • (4) angled calf raise (20X210,20X210,20X210,20X210)
3. hamstrings
   • seated leg curls (15X70,15X70,15X70,15X70)
   • (4S) < gluteal swing back kick (machine)
   • laying leg curls (15X60,15X60,15X65,15X65)
   • (4S) < donkey kick backs (10X70,10X70,10X70,10X70)

I'm sponging this all up. How's your recovery Phoenix?

 

[genetic freak]

Nice work! My hamstrings would be screaming after all that work.

 

[Tomas Payne]

I'm sponging this all up. How's your recovery Phoenix?

It’s coming well but still have to watch how and what I eat, thank you. I postponed my training sessions with trainer until 4/15 which was my original return date but doc release me to physical activity after 3 weeks. The last same surgery I had 2 years ago, the inactivity time frame was 5 weeks. This Thursday will be 6 weeks for this go round and I will be 3 weeks ahead than I planned which is good.


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[Tomas Payne]

Nice work! My hamstrings would be screaming after all that work.

Thank you.

Again not my typical workout. I typically split but I have to take today off to take care of other stuff and business.


Sent from my iPhone using Tapatalk Pro

 

[Jayne Scott]

It’s coming well but still have to watch how and what I eat, thank you. I postponed my training sessions with trainer until 4/15 which was my original return date but doc release me to physical activity after 3 weeks. The last same surgery I had 2 years ago, the inactivity time frame was 5 weeks. This Thursday will be 6 weeks for this go round and I will be 3 weeks ahead than I planned which is good.


Sent from my iPhone using Tapatalk Pro

I'm rooting for you love.

 

[Tomas Payne]

Workout (<#>=number of sets, S=superset, H=hyperset, OH=overhead, DB=dumbbells, < = linking with previous)

1. chest
   • flat chest press (10X135,10X160,10X185,8X205)
   • (4S) < lat rotator cuff (10X5,10X10,10X10,10X10)
   • incline chest press (10x135,10x185,10x185,10x135)
   • (4S) < vert rotator cuff (10X5,10X10,10X10,10X10)
   • DB flies (10X50,10X50,10X50,10X50)
   • (4S) < narrow pull-overs (10X80,10X80,10X80,10X80)

 

[Tomas Payne]

I modified my exercise routine base on availabilty, feeling strong and doing 225 on decline, instead of flat, and drop-set deload from 225-185-135. I got a little sloppy in lifting up to prepare that I strained my rotator cuff and on the way home, my front delt & pec were swollen. I iced it down as soon as I got home and it went down, but the rotator cuff swell transferred over to my traps and portions of my rear delt. My better-half put on a lidocain patch on me for the swelling (stronger than icey-hot without the burn or discomfort). I wore one all day today and it helped again. Will take a break from shoulder, OH or any pull-overs the rest of this week to give it time to recuperate.

• Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
  1. Biceps
  • standing BB curls (10X60,10X60,10X60,10X60)
  • (4S) < hammer curls (10X30,10X30,10X30,10X30)
  • reverse grip BB curl (15X30,15X30,15X30,15X30)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • sphynx PU (15,15,15,15)
  • single DB extensions (10X20,10X20,10X25,10X25)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

 

[Jayne Scott]

I modified my exercise routine base on availabilty, feeling strong and doing 225 on decline, instead of flat, and drop-set deload from 225-185-135. I got a little sloppy in lifting up to prepare that I strained my rotator cuff and on the way home, my front delt & pec were swollen. I iced it down as soon as I got home and it went down, but the rotator cuff swell transferred over to my traps and portions of my rear delt. My better-half put on a lidocain patch on me for the swelling (stronger than icey-hot without the burn or discomfort). I wore one all day today and it helped again. Will take a break from shoulder, OH or any pull-overs the rest of this week to give it time to recuperate.

• Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
  1. Biceps
  • standing BB curls (10X60,10X60,10X60,10X60)
  • (4S) < hammer curls (10X30,10X30,10X30,10X30)
  • reverse grip BB curl (15X30,15X30,15X30,15X30)
  • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
• 2. Triceps
  • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
  • sphynx PU (15,15,15,15)
  • single DB extensions (10X20,10X20,10X25,10X25)
  • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
  • (4) hammer extension (10X70,10X70,10X70,10X70)

Much respect Phoenix.

 

[Tomas Payne]

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)

1. Back
   • Lat pull-down cybex (12X90,12X140,10X180, 10X180)
   • neutral wide grip cybex row (10X180,10X180,,10X180,10X180)
   • (4S) < neutral narrow grip cybex row (10X180,10X180,,10X180,10X180)
   • (4) overhand grip rows (8X230,8X230,8X230,8X230)
   • cybex reverse grip row (10X140,10X140,10X140,10X140)
   • (4S) < BO DB row (10X55,10X55,10X55,10X55)