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TP's Fit Journal Transcription

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Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
FROM 4/18/2023
  1. chest
  • (3) incline press
  • (3) flat press
  • DB flies
  • (3) < sphinx PU
  • horizontal plate press
  • (3S) < vertical plate press
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  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

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Legs
  • close-foot squat
  • (3S) < good mornings with SBR
  • single/double leg ext
  • (3H) < abductors
  • seated leg curls
  • (3S) < adductors
  • laying leg curl (2sec)
  • (3H) < seated calf raise
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
chest
  • (WU) incline
  • (4) incline press, increasing
  • horiz. plate press
  • (4) < vert. plate press
  • (4)DB flies
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
FROM 4/27/2023
  1. back
  • (4) lat PD
  • cable rows
  • (4) < rear delts
  • (3) DB rows
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
FROM 4/29/2023
  1. legs
  • single/double leg ext
  • (4H) < abductors
  • seated leg curls
  • (4S) < adductors
  • single/double laying legs curls
  • (4H) < seated calf raise
  • (4) hack squat
  • glute ext
  • (4S) < standing calf raise
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
From 4/30/2023
  1. shoulders
  • military press
  • (4S) < lateral rear delt
  • front delts
  • (4S) < rear delts
  • lateral raises
  • (4S) < CB upright rows
  • (4) shrugs
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. chest
  • (4) flat press
  • (4) decline press
  • (4) DB flies
  • (3) banded machine press
  • (3) cable flies (upper)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. shoulders
  • military press
  • front delts
  • (4S) < rear delts
  • DB lateral raises
  • (4S) < upright rows
  • shrugs
  • (4S) < lateral rear delt
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. chest
  • (4) flat press
  • (4) incline cybex press
  • (4) DB flies
  • (2) narrow pull-overs
  • (2) wide pull-overs
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
  1. back
  • (3) lat PD
  • (3) RDL
  • (3) DB rows
  • (3) cable rows
  • (3) rear delts
 
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