TP's Fit Journal Transcription

[Tomas Payne]

Today was a rest day so I did:

1. Triceps

• close grip flat bench
• (3S) < sphynx ups
• (5)hammer ext.
• (4) laying single DB ext
• laying supinated grip tricep ext. (30bb)
• (4S) < french curl

2. Biceps​

• (6) preacher curl
• Reverse grip curl
• (4S) < hammer curl

 

[Tomas Payne]

1. shoulders

• shoulder press (behind)
• (3S) < lat. shoulder aux.
• shoulder press (in front)
• (3S) < bilat. shoulder aux.
• front delts
• (4S)< lateral raises
• (4) rear delts

 

[Tomas Payne]

chest

• (4) flat press
• (4) incline press
• (4)DB flies
• (4) pullovers

 

[Tomas Payne]

1. back

• (4) cable row (2/2) narrow/wide
• (4) lat pull-down
• (4) DB row [neut-sup trans]
• (4) rear delt on pecdec

 

[Tomas Payne]

1. shoulders

• (3) shoulder press (behind)
• (3) shoulder press (in front)
• front delts
• (4S)< lateral raises
• rear delts (laying)
• (4S)< rear delts (sitting)
• shrugs
• (4S) < upright rows

1. Triceps

• (5)hammer ext.

 

[Tomas Payne]

Legs

• (4) seated calf raise
• single leg press
• (4S) < calf ext
• single/double leg ext combo (2sec)
• (4H) < sissy squats
• laying leg curl (2sec)
• (4S) < kick back
• adductors
• (4S) < abductors

 

[Tomas Payne]

chest (from 3/19/2023)

• (4) decline press
• (4) incline press
• (4) DB fly
• DB pullovers
• (2S) < horizontal plate press
• barbel pullovers
• (2S) < vertical 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

 

[Tomas Payne]

Been procrastination the smolov Jr. squat integration. but since it's another unexpected travel weekend, gonna watch what I eat on the road and limit legs this week to just squats and calves. I'll make it a squat day....the guys used to call it a squat party when it was a bunch of us.

• 7 sets of squats, weight varies.

 

[Tomas Payne]

1. Triceps

• (5) tricep ext.

1. shoulders

• (3) shoulder press (behind)
• (3) shoulder press (in front)
• (4) upright rows
• (4) shrugs
• (4) lateral raises

 

[Tomas Payne]

1. chest

• (4) flat press
• (4) incline press
• (4)DB flies
• (4) pullovers

1. (6) squats

 

[Tomas Payne]

1. back

• (4) lat pull-down
• (4) machine row (OHD)
• (4) reverse grip row
• (4) rear delt on pecdec

2. (4) squats​