TP's Fit Journal Transcription

[Tomas Payne]

Been a busy week and wanted to take today off but I was off 4-days last weekend. So far put in 3 days.... did some light workout on:

1. Cardio
2. Biceps
3. Triceps

 

[Tomas Payne]

Smolov Jr. squat integration has been killing my knees. I went in today to do quads and calves and after two days of doing squats with chest and then squats with back, my knees were shot and I didn't want to aggravate it any further and injure myself. I might go in and do shoulders later this evening.

 

[Tomas Payne]

1. shoulders

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

 

[Tomas Payne]

chest

• flat press
• (4) < auxiliary exercises
• incline press
• (4) < auxiliary exercises
• (4)DB flies

 

[Tomas Payne]

1. back

• (4) lat pull-down
• (4) cable row
• (4) single arm banded machine row
• (4) rear delt on pecdec
• (4) hammer curls

 

[Tomas Payne]

1. shoulders

• shoulder press (behind)
• (3) < auxiliary
• shoulder press (in front)
• (3) < auxiliary
• front delts
• (3) < rear delts
• lateral raises
• (3) < lateral rear delt
• (3) upright rows
• (3) shrugs

 

[Tomas Payne]

1. chest

• (4) flat press
• (4) incline press
• DB flies
• (4S)<vertical/narrow plate press

 

[Tomas Payne]

hamstrings/calves

1. Single/Double laying leg curl combo
2. (4H) < seated calf raise
3. stiff leg DL
4. (4S) < seated leg curls
5. adductors
6. < gluteal kick
7. (4H) < standing calf raise

 

[Tomas Payne]

1. back

• (4) lat pull-down
• (4) cable row
• (4)bentover DB rows
• (4) rear delt on pecdec
• (4) preacher curls

 

[Tomas Payne]

1. shoulders

• (4) shoulder press
• machine delts
• (4) < lateral raises
• (3) upright rows
• (3) shrugs

 

[Tomas Payne]

outer quads & calves

• leg press & calf-raise
• (4H) < lunge
• hack squat
• (4S) < seated calf raise
• (4S) single/double leg ext combo
• abductors
• (4S) < standing calf raise

 

[Tomas Payne]

FROM 4/19/2023

1. back

• (3) lat pull-down (neutral)
• DB row
• (3S)< banded pulls
• cable row (neutral)
• (3) < rear delt on pecdec
• (4) preacher curl