TP's Fit Journal Transcription

[Tomas Payne]

all nice workouts Mr. Payne, inspirational

Thank you sir!

 

[Tomas Payne]

1. back

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

 

[genetic freak]

How did the low foot placement on the hack squats treat your quads? I did it the other day, thinking it was going to tear them up more than normal, but found it really only tore my knees up more. Haha.

 

[Tomas Payne]

How did the low foot placement on the hack squats treat your quads? I did it the other day, thinking it was going to tear them up more than normal, but found it really only tore my knees up more. Haha.

You have to do them like sissy squats and not so heavy. In addition, you have to lift your heels off platform all the way down at the bottom.

 

[genetic freak]

You have to do them like sissy squats and not so heavy. In addition, you have to lift your heels off platform all the way down at the bottom.

That is exactly how I do them. In fact, it is the only way my body can physically do them.

 

[Tomas Payne]

That is exactly how I do them. In fact, it is the only way my body can physically do them.

i know what you mean, I had the same issue but now that I am comfortable with the form, I am hitting not just quads in certain areas, but also the calves (upper outer head) and I think this will help me grow some width on these calves.

 

[Tomas Payne]

The past week has been a busy one with not many trips to the gym. A quick leg pump workout kept me on schedule. I was wanting to go back in the evening to do squats....we'll see.

Legs

• single/double leg ext combo (2sec)
• (4S) < sissy squats
• seated leg curl (2sec)
• (4S) < gluteal kick
• laying leg curl (2sec)
• (4S) < kick back (for hammie)
• (4) seated calf raise

 

[Tomas Payne]

did concentric/eccentric loaded sets using concentric/eccentric hooks. There are 3 ranges in relation to the hook's position in relation to the loaded plate on barbel - near, middle, and far and 2 loadings; concentric with hooks, and eccentric when hooks are released. On each set increased the concentric load by +5 lbs for 3 sets for a total of 9 layered sets.

chest

• (3) C/E flat barbell press
• (4) DB fly

 

[Tomas Payne]

1. back

• (4) lat pull-down
• wide-row (neut)
• (4S) < narrow-row (OHD)
• reverse grip row (machine)
• (4S) < DB row [OHD-sup trans(6X65)]
• (4) rear delt on pecdec

 

[Tomas Payne]

Last day to do legs once again before my crack of dawn flight out to the riviera. See y'all next week when I am back in the gym (not that I won't try to crack a couple work-outs, even if it's some urban gym or sumpin'.

1. Squats and Adductors/Abductors
   • (6) squats
   • adductors
   • (4S) < abductors

 

[Tomas Payne]

chest

• (4) flat press (WU,185,185,225)
• (4S) < lat should aux
• incline press (4X185)
• (4S) < bilat should aux
• DB fly
• (4S) < horiz plate press

 

[Tomas Payne]

back

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